The following
program is designed
00:00:01.53\00:00:02.88
to demonstrate simple workouts
00:00:02.89\00:00:04.29
that you can use to
improve your health.
00:00:04.30\00:00:06.30
Be sure to
consult your physician
00:00:08.08\00:00:09.59
before beginning
any exercise program.
00:00:09.60\00:00:12.01
Fibromyalgia has been crippling
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many people for a lot of years.
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But there is good news,
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now there's
something you can do about it.
00:00:17.48\00:00:19.05
Stay tuned to find out more
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next on Body
and Spirit Aerobics.
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Hello, I'm Dick
Nunez, Wellness Director
00:00:48.48\00:00:50.33
of the Black Hills
Health and Education Center.
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Welcome to Body
and Spirit Aerobics.
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I've seen many people
come to our Wellness Center
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with fibromyalgia and
other autoimmune disorders,
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what they discover is
great relief in their pain
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and they never thought
it was gonna be possible
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and they always say,
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why didn't I do
this a long time ago?
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So we're gonna
talk a little more
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about fibromyalgia and
other autoimmune disorders
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as we get into our program.
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Helping me out today will be
my daughter Brittany and Corrie.
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They're both
students at Union College
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in the IRR
Program, which stands for--
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International Rescue and Relief.
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Why didn't they call it
International Relief and Rescue?
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Because they liked the
rescue before the relief.
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Okay, all right.
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Corrie is a senior
and Brittany is a junior
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and they enjoy it,
right? Oh, yes, definitely.
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You enjoy the
program. Okay, good.
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All right, we're
gonna start work out
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and it won't be
that intensive today,
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which is probably good news
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for both of you two
because with fibromyalgia
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you have to be real careful
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about how hard you work.
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So we're just gonna start easy
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with some warming up.
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So, we're gonna
circle the arms around.
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With fibromyalgia,
exercise can be definitely
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a double edged sword,
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the very thing
that can really help,
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you can also really hurt too.
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So, you want to take
this at your own pace
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and stop whenever you need to.
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That doesn't include you two.
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Okay, let's go back
around the other way.
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Nice easy circles, we're
just loosening up the shoulders,
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and getting ready
for what is to come.
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Okay and let's
go ahead and relax.
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Now what we're gonna do
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is we're gonna press
our hands together here
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and I want you to
push out and back in,
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and push out and back in.
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Okay, you two keep going.
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When you do this exercise,
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how hard you push will dictate
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how much you get out of it
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and obviously you want
to control your intensity
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if you found
feeling it to be painful,
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but it will start taking
you through a range of motion.
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The thing that,
that's been found
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to be most
detrimental for people
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who have
fibromyalgia is actually
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the negative
aspect of the contraction,
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but we're not lifting weights
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so we don't have
to worry about that.
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The lifting part
or pressing up part
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is the positive aspect
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and then lower and
back downs are negative,
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but since we're
not doing resistance
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that way we're all right.
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Okay, now let's start going up
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like a 45 degree angle.
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We're gonna come
right up into here
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and this will just change
the angle of our chest work,
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help us to feel a
little more reach up,
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reach up.
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The worst thing to do,
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is you do have the fibromyalgia
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or the chronic
fatigue is to do nothing,
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because that's just
gonna keep you in that state.
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You're much better off to
get into some type of training
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regime to help you get better,
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that's what it's all
about, to be rid of the pain.
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Okay, we're gonna do five more.
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and way up, and
way up, now relax.
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Okay, let's put the
hands behind in the head,
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we're gonna
push our elbows back,
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stretch your chest, try
and bring your shoulder blades
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together as much as possible.
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And now we're
going to bring it across
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and give ourselves a hug
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and pull our shoulder
blades apart as much as we can.
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Nice and relaxed, make
sure you keep breathing,
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lots of fresh air
would be very good.
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If we do this outside,
that will be a better still,
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that'll probably be fun, huh?
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Yes, it would.
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We'll have to
talk to 3ABN to see
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if we can move this to
the sandy beaches of Hawaii.
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Definitely. But, I
don't think the camera crew
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would go for it
or the director so--
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Oh, they would, okay.
Just try and talk them into it.
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The camera crew assures
they would be willing, okay.
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All right. Then
the knees, reach out.
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Okay, now we're gonna
pull in and reach way up.
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Pull in and reach way up.
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Okay, what
we're focusing on here
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is the muscles of your back,
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let's bent just a
little more, Brittany.
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There we go,
we're trying to squeeze
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the shoulder blades together
and then flare them out.
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Squeeze together,
flare them out. Good.
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For those at home
without fibromyalgia,
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expand your knees
just a little more, Corrie.
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There, oh, yeah.
That looks better.
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And if you don't
have fibromyalgia,
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wait a minute I want to
get your work out today too.
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You can just take a dumbbell,
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if you got one, and bend over
and just roll it up like that,
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which should give
you the same stimulation
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of the exercise we're doing.
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What you're focusing on
is the muscles you're working
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and the muscles of the
upper back as we're doing here,
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I found in the
world of body building,
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which is by flexing the muscles,
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the body builder
should get really tired so,
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we kind of took that concept
from body into Body and Spirit.
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So-- but you've to be able
to isolate and flexes muscles.
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Squeeze it back, flare them out.
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Squeeze back, flare out,
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and that will give
you a training effect
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on the upper back muscles. Okay.
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That's good. Now we're
gonna stretch the muscles
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and so we're gonna
take out right arm,
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put it straight up over head,
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got that part, bend the elbow,
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now take your other hand
and put it up on that elbow
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and pull and feel it
stretch down your side there.
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All right, you fill it?
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Yes. Okay.
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Corrie? Umh.
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You're not sweating
yet, we'll fix that.
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Oh, forgive me, glowing,
you're not glowing yet, okay.
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Okay, now switch
to the other side.
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Corrie told me that
even though she is very fit,
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when she starts working
out, she glows very efficiently,
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which just means she has
a very good cooling system.
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Okay, and hold it for
just a few more seconds.
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Now relax. Now
what we're gonna do is,
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we're gonna bring our
hands up in this position,
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we're gonna alternate,
we're gonna bring one hand up,
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left arm up, and
as that's going down
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the other one is going up,
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and up and up and up,
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and right and left and right
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and left and right and left
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and right and left,
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push up and up and up
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and left and right
and left and right.
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Sounds like we're marching.
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Left, right, left, right.
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Okay, a few more times.
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That's one and
two, and three. Good.
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Now stretch that area,
let's put our right arm out,
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bring it across to our body,
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reach up behind
with the other hand
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and pull your
arm into your body,
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stretching your shoulder area.
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We're gonna hold each
stretch for about 10 seconds,
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make sure we get a lot of air,
breathe in through the nose,
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out through the mouth.
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Okay, now let's
put the other arm out,
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bring it across, and
up behind the elbow, hold.
00:08:14.16\00:08:17.70
I remember Jack LaLanne's
exercise program years ago,
00:08:19.82\00:08:22.74
he'd always encourage
people for deep breathing,
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and have the organ call brooo...
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and then back up
brooo... as they breathe out.
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Ought to try that one too.
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Okay, now we're gonna do,
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string your palms
up, curl your arms up,
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turn them, push down,
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turn, curl up, turn, push down.
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Turn up, turn down.
Turn up, turn press.
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Turn curl, turn
press. Turn curl, turn press.
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Turn curl, turn
press. Turn curl, turn press.
00:08:59.86\00:09:05.59
And so five more times.
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That's one and two
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and three, four,
00:09:12.31\00:09:15.98
five. Good.
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All right, we're gonna
start our aerobic work.
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We're gonna start real gradual,
00:09:21.95\00:09:23.49
put your hands on your hips,
00:09:23.50\00:09:24.63
and step out to the
side, come back to the center.
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Step out the other way,
00:09:28.13\00:09:29.98
to the center,
step, center, step.
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Okay, you too,
ladies, keep going.
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We're not gonna go
very deep on these,
00:09:37.99\00:09:39.46
we're just gonna go ahead
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and start
stretching that middle area,
00:09:40.52\00:09:42.62
the adductors, inner thigh area,
00:09:42.63\00:09:46.70
and we'll start warming our
legs up for aerobic workout.
00:09:46.71\00:09:49.54
I want to emphasize
again for those at home,
00:09:51.46\00:09:53.96
who are battling
something like fibromyalgia,
00:09:53.97\00:09:56.34
if you are starting to
experience any discomfort,
00:09:56.35\00:09:58.82
just go and stop
and rest for a moment,
00:09:58.83\00:10:01.10
until you feel like
you're able to keep going.
00:10:01.11\00:10:03.99
All right, keep going.
00:10:06.97\00:10:08.04
You doing all right? Yes.
00:10:10.86\00:10:12.17
Easy, right?
00:10:12.18\00:10:13.27
So far. So far.
00:10:14.09\00:10:15.22
Well, we're not
gonna get too crazy today
00:10:15.23\00:10:16.75
because again for
somebody with fibromyalgia
00:10:16.76\00:10:19.25
I want them to feel
very comfortable doing this.
00:10:19.26\00:10:21.45
There's so many
things that we find
00:10:21.46\00:10:23.59
very affective at helping this,
00:10:23.60\00:10:25.39
one of the things I've found
00:10:25.40\00:10:26.56
with people with
autoimmune disorders,
00:10:26.57\00:10:28.31
they do fantastic when they go
through our counseling program.
00:10:28.32\00:10:32.32
That's one of
the things we have,
00:10:32.33\00:10:33.37
that's unique at our center
00:10:33.38\00:10:34.78
is we have a full time counselor
00:10:34.79\00:10:36.39
Because usually when
people with autoimmune disorder
00:10:36.40\00:10:39.50
is gonna be saying,
you're God damn crazy.
00:10:39.51\00:10:40.96
No, I'm not
telling you that all.
00:10:40.97\00:10:42.49
But stress
causes a lot of disease
00:10:42.50\00:10:45.63
and so if you deal with
the stress in your life,
00:10:45.64\00:10:48.75
then it helps you to
be able to start working
00:10:48.76\00:10:50.85
on your healing process.
00:10:50.86\00:10:52.09
Because the body needs to
feel good in it's wholeness.
00:10:52.10\00:10:54.96
And so if we feel at
dis-ease with our mental health
00:10:54.97\00:10:59.14
and our spiritual
health, then that's gonna affect
00:10:59.15\00:11:01.68
our immune system, okay.
00:11:01.69\00:11:03.33
Let's go ahead and
start stepping in place.
00:11:03.34\00:11:05.09
Okay, use the hands,
00:11:05.94\00:11:07.24
use your arms, pump them up.
00:11:07.25\00:11:09.22
In fact, I've a good friend
00:11:11.36\00:11:12.43
who's a doctor who always says,
00:11:12.44\00:11:14.08
if there's something in our life
00:11:14.09\00:11:16.42
that we're doing that
we shouldn't be doing,
00:11:16.43\00:11:20.73
or if there's
something you should be doing
00:11:20.74\00:11:22.81
but you're not
doing, it's gonna put you
00:11:22.82\00:11:25.19
in a state of dis-ease.
00:11:25.20\00:11:27.08
And so if your actions
don't match your beliefs,
00:11:27.09\00:11:31.85
then pretty soon your beliefs
00:11:31.86\00:11:33.42
will start
matching your actions,
00:11:33.43\00:11:34.90
instead of your
actions matching your beliefs.
00:11:34.91\00:11:36.97
So if we're
working against our spirit,
00:11:36.98\00:11:39.12
we're doing things we
know we shouldn't be doing
00:11:39.13\00:11:41.23
or if there's
things we should be doing,
00:11:41.24\00:11:42.71
but we're not doing,
it's gonna make us feel
00:11:42.72\00:11:45.59
not too good about ourselves
and that can cause stress.
00:11:45.60\00:11:49.42
In fact, I even
tell people all the time,
00:11:49.43\00:11:51.19
look if you're overweight
00:11:51.20\00:11:52.94
and you keep weighing
yourself on the scale,
00:11:52.95\00:11:54.96
that's gonna create more stress
00:11:54.97\00:11:56.64
and more stress is gonna
keep you from losing fat,
00:11:56.65\00:12:00.05
because people at overweight
00:12:00.06\00:12:01.63
when they get stressed
out they hang on to fat.
00:12:01.64\00:12:03.84
People that are very thin
when they get stressed out,
00:12:04.89\00:12:07.03
what they do? They burn fat,
because that's what they do,
00:12:07.04\00:12:09.62
their bodies are
very good at burning fat.
00:12:09.63\00:12:11.24
Okay, let's pick
it up a little bit,
00:12:11.25\00:12:13.95
although we're not
gonna go too intense,
00:12:13.96\00:12:15.43
we're not just taking a
walk in the park either.
00:12:15.44\00:12:17.60
So, we want to pick
it up a little bit now.
00:12:17.61\00:12:19.23
For those at
home, you need to stop
00:12:19.24\00:12:21.30
while you're doing this, fine.
00:12:21.31\00:12:23.01
We do want to give you a
little bit of aerobic workout,
00:12:23.02\00:12:25.24
but we're not
gonna get too bouncy,
00:12:25.25\00:12:26.89
which is gonna make it a little
tough on the variety sake.
00:12:26.90\00:12:29.35
But yet we want to make sure
00:12:29.36\00:12:30.74
you can get a workout,
00:12:30.75\00:12:31.83
so we're gonna be a little bit--
00:12:31.84\00:12:34.59
a little bit but not misogynous,
it would be a good term for it,
00:12:36.52\00:12:39.29
because we're gonna be
staying with just a couple
00:12:39.30\00:12:40.75
different moves to
make sure you do it.
00:12:40.76\00:12:42.58
But, once again, if you
just do this particular motion,
00:12:42.59\00:12:45.91
you know the re-bounder
has become very, very popular,
00:12:45.92\00:12:48.56
people just
bounce up and down on it.
00:12:48.57\00:12:50.05
And they do try and
give you a little variety,
00:12:50.06\00:12:51.78
but there's only so many
ways you can bounce up and down.
00:12:51.79\00:12:53.61
There's only really so many ways
00:12:53.62\00:12:54.93
you can step up and down
without getting too dancy
00:12:54.94\00:12:57.71
and, of course, you're
on body and spirit aerobics,
00:12:57.72\00:12:59.51
we try not to do that,
00:12:59.52\00:13:00.96
I don't try not to challenge
any of my former teachings
00:13:00.97\00:13:04.30
of being a folk
dance teacher back
00:13:04.31\00:13:06.80
when I was in a
public university,
00:13:06.81\00:13:08.69
in my physical
education aspect of my degree.
00:13:08.70\00:13:11.49
It's really a good program now,
00:13:15.49\00:13:16.62
because there were
38 women and only 7 men,
00:13:16.63\00:13:19.45
so the women had to
ask the guys to dance.
00:13:19.46\00:13:21.64
I was very popular
especially in square dancing
00:13:21.65\00:13:24.09
because I can twirl
two women by myself, so.
00:13:24.10\00:13:26.67
Okay let's go back
to the side steps now.
00:13:28.12\00:13:30.35
Step and step, step,
00:13:30.36\00:13:33.85
I also got very
good at the polka.
00:13:36.27\00:13:38.92
I never knew. I know,
I wouldn't know it now.
00:13:38.93\00:13:41.71
That was about 35
years ago, or 36 years ago,
00:13:46.37\00:13:50.21
so it's been few years ago.
00:13:50.22\00:13:52.17
Okay, let's speed it up just
a little bit here, side to side.
00:14:01.15\00:14:06.01
Okay, now what
I would like to do
00:14:12.97\00:14:15.08
is have you go
into some gentle squats,
00:14:15.09\00:14:17.41
cross your arms
and start squatting,
00:14:17.42\00:14:19.57
don't go very deep.
00:14:19.58\00:14:21.06
Do what we usually do,
go down to our normal depth
00:14:21.07\00:14:23.36
that we usually do, deeper.
00:14:23.37\00:14:25.56
Okay, now let's just
go and cut that in half.
00:14:26.44\00:14:29.27
There we go, we go
all the way up still.
00:14:29.28\00:14:31.71
People with autoimmune disorders
00:14:33.36\00:14:34.72
aren't gonna wanna get
into that mid quad burn area,
00:14:34.73\00:14:37.74
where you're just sitting there
00:14:37.75\00:14:39.05
without going full extension up.
00:14:39.06\00:14:41.89
If you don't do
full range of motion
00:14:41.90\00:14:43.72
you can keep the
focus on your quadriceps
00:14:43.73\00:14:46.18
with more
intensity, but that's the point
00:14:46.19\00:14:48.12
that we're after right now.
00:14:48.13\00:14:50.09
Okay, this is just
a nice gradual squat,
00:14:50.10\00:14:52.86
we're not going very deeper,
00:14:52.87\00:14:54.01
we're still staying
with the same principles
00:14:54.02\00:14:56.44
we always use
on Body and Spirit.
00:14:56.45\00:14:58.75
In Body and Spirit aerobics,
we're pushing the hips back,
00:14:58.76\00:15:02.44
keeping the chest up,
00:15:02.45\00:15:04.49
and keeping the
knees over the feet.
00:15:04.50\00:15:07.46
You jot your knees
forward over your feet,
00:15:07.47\00:15:09.76
then you're gonna
possibly open yourself up
00:15:09.77\00:15:12.76
to having some
problems with your knees,
00:15:12.77\00:15:15.42
but what you're doing is great.
00:15:15.43\00:15:17.07
You ladies look good,
nice, and easy right. Okay.
00:15:17.08\00:15:22.03
Corrie, starting to warm up,
00:15:22.04\00:15:23.13
though I can
see that even still.
00:15:23.14\00:15:25.11
Okay, let's go about ten more.
00:15:27.01\00:15:30.30
And squat,
there's three and four,
00:15:33.34\00:15:37.11
and five and six,
00:15:37.12\00:15:40.96
and seven, eight,
00:15:40.97\00:15:45.12
nine, ten.
00:15:45.13\00:15:47.26
okay step in place, okay.
00:15:47.27\00:15:50.34
Other things you find so
valuable in helping people
00:15:50.35\00:15:53.17
with fibromyalgia
are your sleep pattern.
00:15:53.18\00:15:56.54
If you go to
bed before midnight,
00:15:56.55\00:15:59.49
the sleep you get
before midnight is always said
00:15:59.50\00:16:01.90
to be twice as beneficial
and sleep after midnight,
00:16:01.91\00:16:06.04
because you're following your
natural rhythms of your body,
00:16:06.05\00:16:08.95
the pineal gland
start telling you,
00:16:08.96\00:16:10.58
it's time to go to sleep,
00:16:10.59\00:16:11.58
you follow that inclination
that your body's giving you
00:16:11.59\00:16:15.22
and you become healthier.
00:16:15.23\00:16:16.34
Because you know
produce more growth hormone
00:16:16.35\00:16:18.92
and you get into the
melatonin production,
00:16:18.93\00:16:22.25
and that makes you healthier.
00:16:22.26\00:16:24.23
And as you get older
00:16:24.24\00:16:25.35
this may not be a big
deal to you girls right now,
00:16:25.36\00:16:27.61
but as you get older the
human growth hormone slows down.
00:16:27.62\00:16:30.78
You don't develop it as
quickly as you once did,
00:16:30.79\00:16:32.95
when you're 12, 13, 14 years old
00:16:32.96\00:16:35.56
they sprain your ankle,
00:16:35.57\00:16:36.74
your back up
again 2 or 3 days later.
00:16:36.75\00:16:39.24
If you're 72 years old
and you sprain your ankle
00:16:39.25\00:16:42.36
2 or 3 months later
you're often going again.
00:16:42.37\00:16:44.91
So, it takes a whole lot longer
as you get older to recover.
00:16:44.92\00:16:48.01
You don't
recover as fast as you do
00:16:48.02\00:16:49.23
when you're young
because human growth hormones
00:16:49.24\00:16:51.26
going at a high charge.
00:16:51.27\00:16:53.33
Okay, let's go back and
do our side steps again.
00:16:53.34\00:16:56.43
So that sleep before
midnight is very beneficial
00:17:05.00\00:17:07.72
and also getting
up at a decent hour,
00:17:07.73\00:17:10.08
laying in bed all day
doesn't gonna help anybody.
00:17:10.09\00:17:13.50
So Brittany next time
you're home on vacation
00:17:13.51\00:17:15.44
I'll remind you of that.
00:17:15.45\00:17:16.54
Oh, it's so much fun though.
00:17:16.55\00:17:18.37
Thing about sleep is, if you
don't sleep at least six hours
00:17:25.49\00:17:28.10
it has been found to be
detrimental to your health,
00:17:28.11\00:17:31.14
but if you sleep more than nine,
00:17:31.15\00:17:32.83
that's also been
found to be detrimental.
00:17:32.84\00:17:34.91
You'd probably be
more likely to volunteer
00:17:40.99\00:17:42.39
for the nine hour person
than the six hour person.
00:17:42.40\00:17:44.75
Yeah, pick me
for that study. Okay.
00:17:44.76\00:17:47.13
What if they get paid for that?
00:17:48.49\00:17:49.80
Well, that's-- Paid to sleep.
00:17:51.10\00:17:52.59
Whatever meant to that.
00:17:54.19\00:17:55.19
Spoken like a
true college student.
00:17:56.84\00:17:58.53
Okay, let's go five more.
00:18:03.99\00:18:06.24
that's one, and two,
00:18:06.25\00:18:09.82
and three, four, five.
00:18:09.83\00:18:14.28
Okay, step back in place again.
00:18:14.29\00:18:16.08
Diet of course, is
also extremely important
00:18:17.38\00:18:20.30
and one of the things
you really want to focus on,
00:18:20.31\00:18:22.60
if you're battling
autoimmune disorders,
00:18:22.61\00:18:25.33
is only eating two
to three times a day
00:18:25.34\00:18:28.55
and I know at
college, is that hard?
00:18:28.56\00:18:30.28
How often you
eat there in college?
00:18:30.29\00:18:32.06
Two to three times.
Two to three times a day.
00:18:32.07\00:18:33.69
What about you?
Two to three times.
00:18:33.70\00:18:35.20
Very good. Two to
three times a day is good
00:18:35.21\00:18:37.32
because you want to give
your body a chance to recover.
00:18:37.33\00:18:40.99
Okay, let's pump
the arms a little more
00:18:41.00\00:18:42.93
and when you eat
right before bedtime,
00:18:42.94\00:18:44.90
which is something
a lot of people do,
00:18:44.91\00:18:46.56
you're producing
insulin because of the fact
00:18:46.57\00:18:48.85
that you've eaten something
00:18:48.86\00:18:49.96
and growth hormone
is not being produced
00:18:49.97\00:18:51.71
in the presence of insulin.
00:18:51.72\00:18:52.83
And so once again
you're cutting back
00:18:52.84\00:18:54.96
on how much human growth hormone
00:18:54.97\00:18:56.51
you be producing
and that growth hormone
00:18:56.52\00:18:58.42
will have a definite affect
00:18:58.43\00:19:00.41
on how your immune
system is being processed.
00:19:00.42\00:19:03.90
So we don't want to have
a good strong immune system
00:19:03.91\00:19:05.94
and so making sure you don't
have a much of insulin present
00:19:05.95\00:19:10.00
when you go to
bed will help you.
00:19:10.01\00:19:11.73
So, don't snack before bedtime.
00:19:11.74\00:19:13.90
Yes, sir. Okay, all right.
00:19:13.91\00:19:15.60
Brittany's got it tough
00:19:19.64\00:19:20.72
since she's my
daughter as well here so.
00:19:20.73\00:19:22.87
How are we doing?
Are we doing okay?
00:19:24.64\00:19:26.32
Doing good. Pick it
up a little bit more.
00:19:26.33\00:19:27.97
Okay, lift the
knees a little higher,
00:19:30.66\00:19:32.28
swing the arms little more.
00:19:32.29\00:19:34.09
I'm assuming that everybody
00:19:34.10\00:19:35.46
who's following along at home
will now be getting warmed up
00:19:35.47\00:19:38.61
so they're able to
handle a little bit more.
00:19:38.62\00:19:41.71
And then we'll start
our cooling down here
00:19:41.72\00:19:43.48
in just a few minutes.
00:19:43.49\00:19:45.46
Okay, that looks good.
00:19:47.49\00:19:48.60
Okay, let's go back
and do some squats again.
00:19:52.12\00:19:54.50
Okay, back to where
you were just the partials.
00:19:56.16\00:19:58.35
Okay, squatting is
just a fantastic exercise.
00:19:58.36\00:20:02.77
It helps to develop
your gluteus maximus muscles,
00:20:02.78\00:20:05.26
which are the
strongest muscles of the body.
00:20:05.27\00:20:07.61
It help you stand
up, they extend the hip.
00:20:07.62\00:20:09.66
And so anytime you standup
00:20:09.67\00:20:11.73
or running and jumping
00:20:11.74\00:20:13.43
all these things are
you know the stronger
00:20:13.44\00:20:16.07
you're gluteus maximus is,
00:20:16.08\00:20:17.16
the better you can
run and jump. Okay.
00:20:17.17\00:20:19.85
Okay, Let's go a little
bit deeper, little bit deeper.
00:20:24.25\00:20:26.79
you're wanting so warmed up,
00:20:26.80\00:20:28.16
should be go
down just little more.
00:20:28.17\00:20:29.93
Right let's do
ten more up of it.
00:20:29.97\00:20:36.64
and two, and down and down,
00:20:38.27\00:20:43.53
five and six, seven, eight,
00:20:43.54\00:20:50.32
nine, and ten.
00:20:50.33\00:20:52.58
Okay, step in place again.
00:20:52.59\00:20:54.27
Okay, let's go ahead
00:20:56.24\00:20:57.32
and slow our step down though,
00:20:57.33\00:20:58.78
we're gonna start cooling down.
00:20:58.79\00:21:00.73
For the next couple of minutes,
00:21:00.74\00:21:01.81
we're just gonna be relaxing,
00:21:01.82\00:21:04.17
the cooling down
aspect of the training program
00:21:04.18\00:21:06.81
not only is it the funniest
part of the aerobic workout,
00:21:06.82\00:21:09.25
but it's also one of
the more beneficial parts
00:21:09.26\00:21:11.78
because it helps you to start
cooling your heart back down
00:21:11.79\00:21:14.70
to which the heart
rate is slowing down
00:21:14.71\00:21:16.81
and you're allowing your
legs to help that process
00:21:16.82\00:21:20.73
of pumping the venous
blood back up to the heart.
00:21:20.74\00:21:23.25
So, along with the healthy food
00:21:30.90\00:21:33.42
I have found that when
people with fibromyalgia
00:21:33.43\00:21:36.28
and autoimmune disorders, when
they're under a lot of stress
00:21:36.29\00:21:38.95
or when they cheat
and they start having
00:21:38.96\00:21:41.17
a bunch of refine foods,
00:21:41.18\00:21:42.55
the next day
they hurt a lot more,
00:21:42.56\00:21:44.29
and especially
sugary type products
00:21:44.30\00:21:46.53
definitely affect
the immune system.
00:21:46.54\00:21:48.17
And it comes out when
they cheat we know about it
00:21:48.18\00:21:52.66
because they hurt more.
00:21:52.67\00:21:54.03
But those who
will follow the program
00:21:54.04\00:21:56.25
and do the routine powerfully,
00:21:56.26\00:21:58.20
they're just amazed
at how good they feel
00:21:58.21\00:22:00.72
in a three week time period
00:22:00.73\00:22:02.22
to the point where
they just say, wow, amazing.
00:22:02.23\00:22:05.15
I never thought I
could feel this good
00:22:05.16\00:22:06.29
in such a short period of time.
00:22:06.30\00:22:07.34
We're talking about
people who have given up hope
00:22:07.35\00:22:09.98
and been suffering with
pain for 20 and 30 years
00:22:09.99\00:22:12.56
and didn't think there was
a thing they can do about it.
00:22:12.57\00:22:14.80
But there is,
there's good news. Okay.
00:22:16.43\00:22:18.46
We're down to
our last 30 seconds,
00:22:20.49\00:22:23.80
so just keep stepping gradual.
00:22:23.81\00:22:26.17
Corrie, you're
holding up okay at this time.
00:22:28.64\00:22:30.51
I am. That's good.
00:22:30.52\00:22:32.09
We'll have to make sure
we make up for that next time
00:22:34.74\00:22:36.61
you do a program with me.
00:22:36.62\00:22:38.89
We're down to-- I
am in trouble now.
00:22:40.41\00:22:41.53
What's that? I'm in trouble now.
00:22:41.54\00:22:43.21
You're in troubled now, okay.
00:22:43.22\00:22:44.47
Well, not yet.
00:22:44.48\00:22:45.50
We're down to our
last five seconds,
00:22:48.65\00:22:51.15
four, three, two, one, okay.
00:22:51.16\00:22:55.29
Let's stretch out now.
00:22:55.30\00:22:56.58
Okay, Brittany,
look you've to put
00:22:56.59\00:22:58.44
your right hand on my shoulder.
00:22:58.45\00:23:00.12
You put your left, okay.
00:23:00.13\00:23:01.16
You get hold of your right leg.
00:23:01.17\00:23:02.89
Okay, you get a
hold of your left.
00:23:02.90\00:23:04.34
We're gonna
stretch the quadriceps.
00:23:04.35\00:23:06.45
Stretching is also
great valuable component
00:23:06.46\00:23:08.82
for people with
autoimmune disorders,
00:23:08.83\00:23:11.41
keep the flexibility in
range of motion of your muscles.
00:23:11.42\00:23:14.35
Now, suddenly
you may have trouble
00:23:14.36\00:23:15.73
getting a hold of your ankle
like these girls are doing.
00:23:15.74\00:23:18.24
So, if all you can do is
get a hold of your pant leg,
00:23:18.25\00:23:20.47
that's okay.
Brittany, why don't you do that?
00:23:20.48\00:23:22.21
Just get a hold
of your pant leg.
00:23:22.22\00:23:23.37
So that's all the further
you can come that's okay.
00:23:23.38\00:23:26.53
And if you keep
doing the stretching
00:23:26.54\00:23:28.12
you'll find, you'll
get better and better
00:23:28.13\00:23:29.94
and pretty soon you'll
be grabbing your ankle.
00:23:29.95\00:23:31.66
We've a lot of wellness
guests, grew intimate ties,
00:23:31.67\00:23:34.14
when they first
come to the program
00:23:34.15\00:23:35.73
can't get a hold of their ankle,
00:23:35.74\00:23:39.75
but after they've done
the program for a week or so
00:23:39.76\00:23:42.15
now certain voila!
Your arms are longer.
00:23:42.16\00:23:44.62
Now they've
gotten more flexible,
00:23:44.63\00:23:45.82
now they can get a
hold of their ankle.
00:23:45.83\00:23:47.34
Okay, and hold it.
00:23:50.14\00:23:51.47
All right, good.
00:23:54.63\00:23:55.83
Now what we're gonna do
is we're gonna step out,
00:23:55.84\00:23:58.38
we're gonna go up on
your heel and lean into it,
00:23:58.39\00:24:00.77
keep your chest up,
00:24:00.78\00:24:01.77
keep your of the legs
straight, lean forward.
00:24:01.78\00:24:04.94
And hold, keep the chest up.
00:24:10.36\00:24:12.23
breathe into the nose
out through the mouth.
00:24:13.80\00:24:16.28
Okay, other side.
00:24:17.61\00:24:19.88
Lean into it, and hold it.
00:24:22.65\00:24:27.42
Focusing on stretching the
back of the legs right now.
00:24:29.02\00:24:31.72
So the right leg
is out up on the heel.
00:24:31.73\00:24:34.53
Excuse me, you're on your heel,
00:24:35.98\00:24:37.13
your toe is up,
your back leg is bent,
00:24:37.14\00:24:40.17
chest is up, okay.
00:24:40.18\00:24:42.60
Now step back to the side
00:24:42.61\00:24:44.96
and stretch the
inside of the thigh,
00:24:44.97\00:24:47.70
so when you're
stretching the right leg,
00:24:47.71\00:24:49.57
the right leg is
straight, left leg is bent.
00:24:49.58\00:24:52.00
Keep the chest up still.
00:24:54.27\00:24:55.93
That helps the breathing.
00:24:57.38\00:24:58.93
Okay, switch
over the other side.
00:25:01.97\00:25:03.73
Right knee is bent.
00:25:05.57\00:25:06.72
Straighten the left leg,
stretch the inside of the thigh.
00:25:08.70\00:25:11.14
Okay, good.
00:25:14.09\00:25:15.23
Now we're gonna put
our hands behind the back,
00:25:15.66\00:25:17.47
do a little abdominal exercise
00:25:17.48\00:25:19.02
and low back,
blow out, bend over,
00:25:19.03\00:25:22.84
come up, lay back.
00:25:22.85\00:25:25.82
Blow out, over, up and back,
00:25:25.83\00:25:30.77
blow out, over, up and back,
00:25:31.40\00:25:35.85
blow out over, up and back,
00:25:36.53\00:25:40.78
blow out, over, up, and back,
00:25:41.45\00:25:46.06
blow out, over, up, and back,
00:25:46.36\00:25:50.59
blow out, over, up, and back,
00:25:51.09\00:25:55.32
blow out, over, up, and back,
00:25:56.07\00:26:00.00
three more times.
00:26:00.01\00:26:01.08
Over, up, and back, blow out,
00:26:01.81\00:26:05.52
over, up, and back, blow out,
00:26:06.42\00:26:10.05
over, up, and back.
00:26:10.84\00:26:13.46
Okay, let's go and turn
00:26:13.47\00:26:14.55
and turn and turn
00:26:16.90\00:26:20.75
and turn and turn
00:26:23.01\00:26:26.73
and turn and turn
00:26:28.62\00:26:32.08
and turn and turn
00:26:33.96\00:26:37.73
and turn, two
more times each way.
00:26:39.68\00:26:42.52
Turn and turn
00:26:42.53\00:26:47.50
and turn and
turn, good, all right.
00:26:47.51\00:26:52.58
Thanks a lot ladies, we're done.
00:26:52.59\00:26:53.92
In working with people
we find that the concepts
00:26:56.52\00:27:00.07
for helping
fibromyalgia are also beneficial
00:27:00.08\00:27:02.67
for so many other conditions.
00:27:02.68\00:27:04.26
Drinking lots of
water, getting plenty of rest,
00:27:04.27\00:27:06.85
all those things are gonna
help us to have a healthy life,
00:27:06.86\00:27:09.93
also will help prevent diseases
that might come our way.
00:27:09.94\00:27:13.10
So whatever it
is, whatever condition
00:27:13.11\00:27:15.59
you're talking about,
eating lots of fresh fruits
00:27:15.60\00:27:17.67
and vegetables and whole grains
00:27:17.68\00:27:19.22
that's something to keep
in mind for everything you do
00:27:19.23\00:27:21.66
and most of all, do
it for the right reason.
00:27:21.67\00:27:24.29
Glorify God with your body
00:27:24.30\00:27:25.69
because you're the
temple of the Holy Spirit
00:27:25.70\00:27:27.23
with He is within
you and you want to do it
00:27:27.24\00:27:30.29
for the right reason.
00:27:30.30\00:27:31.60
Not just for looking
good or feeling good,
00:27:31.61\00:27:34.19
but to glorify God in
all that you do and say.
00:27:34.20\00:27:37.17
On Body and Spirit, and
Body and Spirit Aerobics
00:27:37.18\00:27:39.22
we use the
scripture of Philippians 4:13,
00:27:39.23\00:27:41.97
which says, "I can do all things
00:27:41.98\00:27:44.03
through Christ,
which strengthens me."
00:27:44.04\00:27:46.37
God bless you and
thanks for joining us.
00:27:46.38\00:27:48.65
We you look to
forward seeing you next time
00:27:48.66\00:27:50.49
on Body and Spirit Aerobics.
00:27:50.50\00:27:53.13