The following program
is designed to demonstrate
00:00:02.20\00:00:04.30
simple workouts that you can use
00:00:04.31\00:00:05.84
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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Hip problems affect many
people in our society today.
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But there is good news,
there's an exercise program
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you can do, that will help you.
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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
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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, today I'm
not jogging out here.
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I'm actually sitting in a chair
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next to a fellow name, Larry,
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who works here at 3ABN
and has been for a while
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as a cameraman and he
told me once upon a time
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he would never
do Body and Spirit,
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but now here he is.
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And Larry, unfortunately
or fortunately depending
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on how you look at
does have some hip problems.
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So he's a good one to
use for this program today.
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And I've seen a lot of people
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suffer with lot of
ailments and they're amazed
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that how much
better they can get
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through some simple exercises.
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So Larry, hopefully
that's going to happen
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for you today as well. Hope so.
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We're going to start by
doing a little bit of upper body
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warm up and so
we're going to start
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by just circling our arms.
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And we'll try not to
hit each other though
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we're sitting
in the chairs here.
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I think we got enough for room
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and so we're just
coming up and around.
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We're gonna do a little
bit of everything today.
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We're gonna do a
little bit of upper body work
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and then we'll get
into some work for the hips
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and trying to do a
little bit of cardio work too
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from sitting in the chair.
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And it does amaze
people often times
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how much you can do
while sitting in a chair
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and still getting
an aerobic workout.
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All right, Larry,
let's go the other way now.
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Many seniors have told
me that they'd given up hope
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and then they saw that you
could do exercise in a chair,
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and they go, wow.
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I think I can do that
much and so they're doing.
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Also they find a
whole new life again,
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because they have
now started exercising.
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And let's go and
do a couple more.
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Okay, Larry, now
we're going to lean back
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in our chair little bit,
scoot your hips forward, okay.
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And you're gonna
take your hands like this
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and you're gonna push
up and come back down,
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push up and down.
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So we're just doing
a press type motion.
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Press up and
down, press up and down.
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Imagine you're pushing
that big weight up there, Larry.
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And way up and down.
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Push up and
down, push up and down,
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push up and down.
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You'll find even though
we're not using any weights
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that if we do this long enough
you start to feel it. Yeah.
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And push and
down and push and down
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and push and down.
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Press up and
down, press up and down.
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Push and down
and press and down.
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Let's go ten more,
one, two, push up, down.
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Up, it's four,
and five, six, seven.
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Three more, eight,
nine, and ten. Good.
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All right, go and sit
back up in your chair.
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You need to put your
hands behind your head, Larry,
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and just lean
back and let it stretch
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that feels good,
doesn't it? Yes, it does.
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Popping a little bit. Popping?
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Yeah. Okay.
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Now give yourself a hug.
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Pull your shoulder blades apart
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as you give yourself the hug.
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Stretching is an
important part of exercise.
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Exercise is made up--or
fitness is made up of strength,
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cardiovascular
conditioning, and flexibility.
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Okay, just put the hands behind
the head again and lay back.
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Let the elbows fall back as
it stretches your chest area.
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Don't go to sleep
on that, Larry. Okay.
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You'd never hear the
end of that, would you? No.
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Okay. And stretch.
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All right good.
All right, Larry,
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now what we're going to do
is we're going to reach out
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this way and pull
back, reach out and pull.
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Reach out and pull and reach
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and pull and
reach and pull back.
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And reach and pull and
reach and pull and reach, pull.
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Reach out, pull
back, reach out, pull back,
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reach out, pull
back, and reach, pull back
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and reach and
pull and reach and pull
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and reach and
pull and reach and pull
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and reach and
pull and reach and pull
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and reach and pull.
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Five more times, it is
one, and two, and pull,
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and pull, and pull, good.
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All right, let's put
your right arm up, Larry,
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bend at the elbow, reach up,
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grab with the
other hand and pull.
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Hold the stretch.
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We're gonna hold up
for about ten seconds.
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And relax. Okay,
now put the left arm up,
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let it bend, reach
up with the right hand,
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get a hold of it
and pull it over.
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Okay, and go and relax.
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How many years
you've been working
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cameras here,
Larry? Several years.
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Several, okay.
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All right, now from
sitting from the side here
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we're gonna raise arms up
at the side and back down,
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and up and down and up and down
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and up and down.
And, keep it going.
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I won't ask you to name names
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that you've ever seen they
start to doze off on the set.
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Once in a
while. Once in a while.
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Just recently I
did a two hour live
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and I was
watching the replay of it.
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And while reaching of course
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I was involved in the interview,
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I started to doze off
just a little bit as well
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and also then
Shelly, who is doing
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the interview went Dick,
and I stepped awake thinking,
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oh, no, I fell
asleep on the set.
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And up and down and up and down
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and up and down and up and down.
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Now we're going to bring
our hands to here, Larry.
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We're gonna push up again.
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And push and
down and push and down
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and press up, come
down, press up and down
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and up and down and up and down
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and up and down and up and down.
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Two more, up and
down, and up and down.
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Okay, now we're going to
bring the palms down like this.
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Okay, curl up and
down and up and down,
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curl up, down and curl and down
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and curl and down
and curl and down,
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curl up, reach
down, curl up and down.
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Five more times,
down and up and down
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and up and down
up, one more time.
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Okay, now we're
gonna take your right arm
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put it straight out, now
reach it across your left,
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put your hand
behind the elbow and pull.
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So does it feel
different being out here then?
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Quite
different. Quite different.
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I think I like the
other side of the camera.
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You like the other side better.
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Okay, now as you put
your left arm out straight.
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Point it over
to your right side,
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up behind and pull it over.
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Well, we appreciate your
coming out and doing the show.
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Okay, and relax.
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Let's start doing
the work on the hips now.
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I've actually
known people, Larry,
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who were in line for
hip replacement surgery
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and after going
through the workouts,
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they found that they no
longer need the surgery.
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That happened
one time to a woman
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who came from
the Detroit, Michigan
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who went through the workout
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or went through
the Wellness Program
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because she was in line
for hip replacement surgery,
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now when she got back
home, the doctor said,
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"what you have been doing?"
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She said, I went to
that Wellness Program
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you suggest I go to,
to preparing for surgery
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and he goes you
don't need the surgery now.
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So I've seen people avoid
that by getting themselves fit
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and healthy again.
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So now we're gonna do is
we're gonna put our hands
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on the outside of our knees
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and we should push our knees out
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and bring it back together,
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out and together,
and out and together,
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and out
together, and out together
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by doing this we're
working on our abductors
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which are the
muscles in our hips
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that push out and push
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and push and push.
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We're giving ourselves
resistance with our hands
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as we push out,
push out, and push.
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Is that feel okay on
your hip, Larry. Yeah. Okay.
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Okay. As we're
going through the workout,
00:10:30.15\00:10:31.32
you let me know if
something is hurting you
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because chances
are, it's hurting you
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and might be
hurting somebody else. Sure.
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It hurts most of
the time anyway so.
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It hurts, okay.
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So it's not making you
hurt anymore then, okay.
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Actually feels better
when I exercise. Good.
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Okay, let's go five more.
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And two, three, four, five.
00:10:54.24\00:10:59.85
Okay, now put your
hands on the inside.
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Okay now you're gonna
squeeze in and go back out
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and squeeze and squeeze,
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squeeze in and
squeeze and squeeze,
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squeeze in and
squeeze, squeeze, squeeze.
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We're feeling at the inside
of the thigh at this time,
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which is just the opposite.
00:11:29.56\00:11:31.10
All muscles have an
antagonistic muscle area
00:11:31.11\00:11:33.87
so for the
abduction which we just did
00:11:33.88\00:11:36.75
now we want to
work the adduction.
00:11:36.76\00:11:38.28
Right, we're
going to do five more.
00:11:40.42\00:11:41.86
And two and three
and four and five.
00:11:43.47\00:11:49.62
Okay, Larry, now we're gently
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just going to start
stepping in place here.
00:11:51.45\00:11:53.51
Since we're in the chair
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we can't really move a
whole lot, but we'll do this.
00:11:58.24\00:12:02.18
Okay, now what
we're going to do, Larry,
00:12:11.40\00:12:12.82
is we're going to swing our arms
00:12:12.83\00:12:13.85
while we're doing this, so
let's pick the left foot up,
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the right arm is up. Okay.
00:12:16.73\00:12:18.55
Now we're gonna switch
just like that, very good.
00:12:18.56\00:12:21.67
Doing all right
there? Yeah. Fine.
00:12:33.80\00:12:35.94
Okay, good.
00:12:35.95\00:12:37.42
If you get off step
then all you have to do
00:12:44.11\00:12:47.31
is stop for a
moment, pick one foot up
00:12:47.32\00:12:49.87
and then bring
the opposite arm up,
00:12:49.88\00:12:51.12
it's not hard to do.
00:12:51.13\00:12:52.61
You're doing okay, Larry. Okay.
00:12:55.61\00:12:57.99
Okay, let's try and pick
it up just a little bit more.
00:13:04.92\00:13:07.64
It's little bit more
difficult sitting in the chair,
00:13:12.91\00:13:14.97
actually because you can't--Yes.
00:13:14.98\00:13:16.38
You can lift
your leg up as high.
00:13:16.39\00:13:17.94
Okay, we're gonna go
for about 20 more seconds
00:13:30.84\00:13:33.92
and then we'll
switch our motion.
00:13:33.93\00:13:35.39
Now, we're down to ten.
00:13:45.36\00:13:46.64
And five, four,
three, two, one, okay.
00:13:50.17\00:13:55.85
Now Larry, we're gonna
do is we're gonna bring
00:13:55.86\00:13:57.68
our leg up and cross it,
that's a tough one for you.
00:13:57.69\00:14:01.44
On that hip it
is. Okay, put it down.
00:14:01.45\00:14:03.60
Now, go the other way.
00:14:03.61\00:14:05.54
Okay and down. And up and down
00:14:05.55\00:14:10.22
and up and down and up and down
00:14:10.23\00:14:15.56
and up and down and up and down
00:14:15.57\00:14:20.42
and up and down and up and down
00:14:20.43\00:14:25.28
And up. It's loosening
up a little bit. Little.
00:14:25.29\00:14:28.34
Okay, so something we all do
00:14:28.35\00:14:32.91
kind of naturally
is cross the legs.
00:14:32.92\00:14:35.42
I don't cross the
legs much. Hard on the hip.
00:14:37.11\00:14:40.57
Is it making you hurt
more as you do it? No.
00:14:45.06\00:14:47.36
Okay. Just I can't
pull that left leg up.
00:14:47.37\00:14:50.00
That's all right.
Just do the best you can.
00:14:50.01\00:14:52.10
Yeah, you're looking good.
00:15:03.73\00:15:06.50
We won't do
this too much longer.
00:15:06.51\00:15:07.89
That's why you're such a good
candidate for the show, Larry,
00:15:15.91\00:15:17.94
because it starts to hurt you
00:15:17.95\00:15:20.41
and we know to back off.
00:15:20.42\00:15:21.85
Okay, we're gonna
go for 30 more seconds.
00:15:25.93\00:15:27.80
For those at home, if you
need to stop for a moment,
00:15:38.27\00:15:40.41
rest, that's okay.
00:15:40.42\00:15:42.97
Anytime you go
into these workouts
00:15:42.98\00:15:45.03
you want to take
it at your own pace.
00:15:45.04\00:15:46.60
Okay and good. Let's go
back into stepping in place.
00:15:55.19\00:15:58.54
The key to aerobic
exercise is rhythmic activity
00:16:02.16\00:16:05.46
for major muscle
group, so in this case
00:16:05.47\00:16:07.89
we're doing our legs.
00:16:07.90\00:16:09.39
Even though we're
just sitting here,
00:16:16.24\00:16:17.52
you start to feel lot a
bit, don't you. Oh, yeah.
00:16:17.53\00:16:19.67
Yeah, little warm. Little warm.
00:16:21.73\00:16:23.69
I assist the whites. Okay.
00:16:25.56\00:16:27.58
You don't realize how
we go through over here.
00:16:29.69\00:16:31.69
Now hip problems can be caused
00:16:33.80\00:16:35.08
from a wide
range of problem areas,
00:16:35.09\00:16:37.26
so certainly
arthritic hips are very common
00:16:37.27\00:16:39.81
and the thing with arthritis
00:16:39.82\00:16:41.99
is the stronger the muscles are,
00:16:42.00\00:16:44.80
the less stress your
joints can have to take.
00:16:44.81\00:16:47.10
So as we
continue developing this
00:16:47.11\00:16:49.07
or developing the
muscles of the hip area,
00:16:49.08\00:16:52.92
you'll find that
your hip will hurt less.
00:16:52.93\00:16:55.85
But again if you overdo it,
00:16:55.86\00:16:58.41
you'll find
yourself hurting more.
00:16:58.42\00:17:00.41
What I always
encourage people to do
00:17:00.42\00:17:02.63
when they get into exercise
00:17:02.64\00:17:03.78
especially if they
have bad areas like that
00:17:03.79\00:17:06.15
is after they work out
is to go do some icing.
00:17:06.16\00:17:10.50
Icing down the area will help
to discourage any inflammation.
00:17:10.51\00:17:15.33
Okay, Larry, pick the
left leg up, right arm up.
00:17:15.34\00:17:19.40
Okay, now let's go
ahead and bring your arms
00:17:19.41\00:17:20.85
back into it again.
00:17:20.86\00:17:22.27
You're doing well. My
hips getting little tired.
00:17:24.82\00:17:28.16
It's getting tired,
okay. But it's good.
00:17:28.17\00:17:32.61
We're gonna go for 20
more seconds this way.
00:17:32.62\00:17:35.34
Now we'll do
something different. Okay.
00:17:35.35\00:17:37.65
And I'm glad you
told me, that's important.
00:17:45.94\00:17:47.87
Okay, scoot and relax.
00:17:55.58\00:17:57.76
Okay, Larry, let's go
back to do this motion now.
00:17:57.77\00:18:00.07
Out and in. This will help
stretch it out a little bit.
00:18:01.36\00:18:05.14
How that feel?
All right. Yep. Okay.
00:18:06.31\00:18:08.82
We're gonna do the
adduction first this time
00:18:08.83\00:18:10.42
to let the abductors rest
00:18:10.43\00:18:12.94
and even though
we're not doing anything
00:18:16.47\00:18:19.02
quite as strong as just
we were just a moment ago,
00:18:19.03\00:18:21.90
this is still
working the leg muscles
00:18:21.91\00:18:23.85
and still keeping the
cardiovascular benefit going.
00:18:23.86\00:18:26.67
And of course
for a lot of people
00:18:31.14\00:18:33.24
even this will be difficult.
00:18:33.25\00:18:35.60
This part is
easier. Yeah, well for you.
00:18:35.61\00:18:37.99
But for a lot of people
just walking becomes a chore.
00:18:40.82\00:18:44.21
Yeah, sometimes
it's that way for me.
00:18:44.22\00:18:46.04
Okay, now let's go
to the outside again
00:18:51.43\00:18:53.49
and push out and out.
00:18:53.50\00:18:58.08
How's that
feeling? It's okay. Okay.
00:18:58.09\00:19:00.70
We'll do this for a little bit
00:19:04.58\00:19:05.63
and then we'll try
another moment still
00:19:05.64\00:19:07.25
and see how that does for you.
00:19:07.26\00:19:08.63
The pain in your hip
is decreasing. Yes. Okay.
00:19:12.44\00:19:15.21
The warmer the muscle
gets, the less the pain. Okay
00:19:15.22\00:19:17.86
Is that your knee
I hear or your hip,
00:19:22.58\00:19:24.52
hip I hear or is that the shoes?
00:19:24.53\00:19:26.45
That's the
chair. The chair, okay.
00:19:26.46\00:19:29.10
I'm--I hear a little
bit of squeaking noise.
00:19:29.11\00:19:31.28
I'm not that bad yet. Okay.
00:19:31.29\00:19:33.22
Some of your fellow camera
people are smiling on that one.
00:19:38.14\00:19:41.08
Okay, ten more seconds.
00:19:45.35\00:19:46.89
Okay, go and rest.
Okay, now we're going to take
00:19:54.69\00:19:57.48
the left leg and
we're just gonna step out
00:19:57.49\00:19:59.03
and bring it back in.
00:19:59.04\00:20:00.18
Now, we're gonna with
the right leg and back in.
00:20:00.19\00:20:02.37
Left leg, right leg,
left, right, left, right.
00:20:02.38\00:20:09.89
How is that Larry?
00:20:11.07\00:20:12.10
That actually feels
good, stretching part.
00:20:12.11\00:20:14.39
What you're
feeling a little bit ago
00:20:18.04\00:20:19.47
was just a tiredness in the hip
or were you feeling more pain?
00:20:19.48\00:20:23.58
Well, it's a
little bit both I guess,
00:20:23.59\00:20:26.84
it's--it's straining
on it, I guess. Okay.
00:20:26.85\00:20:29.86
It needs stretching.
00:20:31.09\00:20:32.56
Okay, we'll do that in a minute.
00:20:32.57\00:20:34.65
Oh, oh. Now we get there. Okay.
00:20:35.88\00:20:38.62
I won't be stretching
and you'll be stretching it.
00:20:40.96\00:20:42.99
Okay, you're
still feeling all right.
00:20:50.59\00:20:51.91
Yes, feels better. Okay.
00:20:51.92\00:20:53.79
Lot of times,
people simply try and treat
00:20:58.48\00:21:00.16
their aches and pains
by taking a lot of pills,
00:21:00.17\00:21:02.54
but unfortunately that will mask
00:21:02.55\00:21:04.48
what's going wrong and
now just keep irritating it.
00:21:04.49\00:21:08.33
That's why I
don't take medication.
00:21:08.34\00:21:10.68
Instead we want to see
what we can do to correct it
00:21:10.69\00:21:14.01
naturally as much as possible.
00:21:14.02\00:21:15.81
Certainly there are those
times when a surgical procedure
00:21:17.47\00:21:20.48
is the only option left
but we want to do everything
00:21:20.49\00:21:23.10
we can to prevent that.
00:21:23.11\00:21:25.20
These most people I
know want to do that.
00:21:28.46\00:21:30.38
Prevent it, that is. Right.
00:21:33.03\00:21:34.78
Okay, we're gonna go for
20 more seconds here, Larry.
00:21:36.36\00:21:39.27
That's still feeling all
right. Yes, feels good. Strain.
00:21:46.07\00:21:48.50
Stretching--stretching
feels real good on it.
00:21:48.51\00:21:50.29
Okay, good. Now I
want you to do Larry,
00:21:55.76\00:21:58.04
is get a hold of your left leg
00:21:58.05\00:22:00.55
and pull up toward your chest.
00:22:00.56\00:22:02.31
That feels all right? Yeah.
00:22:04.18\00:22:05.48
That feels really
good just like that. Okay.
00:22:05.49\00:22:07.65
Okay, now I want
you to try and pull it
00:22:12.47\00:22:15.10
over towards your right leg,
00:22:15.11\00:22:17.32
so you scoot up in your emphasis
00:22:17.33\00:22:20.03
to your left hand
and pushing it over.
00:22:20.04\00:22:22.53
Okay, that feel all right?
00:22:22.54\00:22:24.06
Yeah, it's a little
tight, but it feels good. Okay.
00:22:24.07\00:22:28.36
Now back up
toward your chest again
00:22:28.37\00:22:30.07
and now bring it cross to you.
00:22:36.12\00:22:37.61
Good. Little easier that time.
00:22:38.61\00:22:42.98
Yeah. Okay.
00:22:42.99\00:22:44.22
Sourcing up. Okay.
00:22:44.23\00:22:45.67
Now let's go and
get your other leg.
00:22:45.68\00:22:48.35
Even though that's your
left hip is bothering you,
00:22:48.36\00:22:51.25
it's important to do both sides.
00:22:51.26\00:22:53.52
Balance. Okay.
00:22:53.53\00:22:55.10
Now move your right leg towards
it as you're pulling over
00:22:55.11\00:22:58.83
you should feel stretching
down into the hip area
00:22:58.84\00:23:01.90
and then the gluteus maximus.
00:23:01.91\00:23:03.53
Okay, and back up
towards the chest.
00:23:06.00\00:23:07.83
Okay and back over
to the middle again.
00:23:14.32\00:23:16.25
Okay, good. Now Larry,
this next one might be tough,
00:23:22.47\00:23:24.88
but I want you go and
try and bring your leg
00:23:24.89\00:23:26.32
back up here again.
00:23:26.33\00:23:28.19
Okay, and very gently
and push on the inside.
00:23:28.20\00:23:31.48
Now this will be a
little harder. Yeah.
00:23:31.49\00:23:33.91
Okay, not too much.
00:23:33.92\00:23:35.27
Okay good. Switch sides.
00:23:43.03\00:23:45.62
That one I've
no problem with it.
00:23:48.84\00:23:50.30
But even still you can
feel in your hip, can't you?
00:23:50.31\00:23:52.17
All right, I feel it.
Feel little here. Uh-huh.
00:23:52.18\00:23:55.43
Okay, good. Now
Larry, what we're gonna do
00:24:01.51\00:24:04.33
is we're gonna fold our
hands right over our abdomen,
00:24:04.34\00:24:07.57
we're gonna blow
out and crunch forward.
00:24:07.58\00:24:10.94
Now we're gonna lean back,
00:24:10.95\00:24:12.66
blow out, crunch forward,
00:24:12.67\00:24:16.08
blow out, crunch
forward, and back,
00:24:16.09\00:24:19.88
blow out, crunch
forward and back,
00:24:19.89\00:24:23.50
blow out, crunch
forward and back,
00:24:23.51\00:24:27.14
blow out, crunch
forward and back.
00:24:27.15\00:24:30.71
Blow out and
back, blow out and back,
00:24:30.72\00:24:37.13
blow out and
back, blow out and back,
00:24:37.14\00:24:43.46
blow out and
back, blow out and back,
00:24:43.47\00:24:50.24
blow out and back.
00:24:50.25\00:24:52.98
You try to contract your abdomen
00:24:52.99\00:24:54.34
each time to come forward.
00:24:54.35\00:24:56.91
Blow out and blow out
00:24:56.92\00:25:03.58
and blow out.
00:25:03.59\00:25:07.13
We'll do five more,
00:25:07.14\00:25:08.67
it's two and
blow, three, blow out,
00:25:12.15\00:25:18.11
four, one more
time blow out, five.
00:25:18.12\00:25:22.31
Okay, now we're
gonna turn, Larry.
00:25:22.32\00:25:24.12
We're gonna kind of use
the chair to help us turn,
00:25:24.13\00:25:28.02
stretch the sides.
00:25:29.68\00:25:31.02
All right let's
go the other way.
00:25:33.27\00:25:34.65
How is that one feel?
That feel all right. Yeah.
00:25:36.88\00:25:39.12
Okay, now we're
gonna look straight ahead,
00:25:43.62\00:25:46.17
we're gonna
look up and look down
00:25:46.18\00:25:50.70
and up and down and up and down,
00:25:50.71\00:25:58.37
look up, look
down and up and down,
00:25:58.38\00:26:06.22
five more times, up and down,
00:26:06.23\00:26:10.85
and up and
down, and up and down,
00:26:10.86\00:26:17.56
and up and
down, and up and down.
00:26:17.57\00:26:23.48
Okay, let's look to the side
00:26:23.49\00:26:24.95
and look the other
way, back to the left,
00:26:26.45\00:26:31.56
back to the
right, back to the left,
00:26:31.57\00:26:36.30
back to the
right, back to the left,
00:26:36.31\00:26:40.80
back to the
right, two more each way,
00:26:40.81\00:26:43.26
back to the left,
back to the right,
00:26:43.27\00:26:47.26
back to the left,
back to the right.
00:26:47.27\00:26:51.15
Okay, Larry, I
think that's good.
00:26:51.16\00:26:52.38
Just go and keep sitting there
and we'll go and close the show.
00:26:52.39\00:26:55.01
At our program
at the Black Hills,
00:26:56.36\00:26:58.55
we've our orthopedic
surgeon, named Dr. Foster,
00:26:58.56\00:27:01.34
who says on a regular basis,
00:27:01.35\00:27:03.70
if you have a sore joint
00:27:03.71\00:27:05.89
and you want to get another
50,000 miles on that joint,
00:27:05.90\00:27:09.63
get into regular exercise.
00:27:09.64\00:27:11.17
So if you want to get
another 100,000 on that joint,
00:27:11.18\00:27:14.67
change your entire
lifestyle, so eating healthy,
00:27:14.68\00:27:17.94
drinking lots of water,
doing all the things you can,
00:27:17.95\00:27:21.49
and most of all
encourages people
00:27:21.50\00:27:23.56
to do it for the glory of God,
00:27:23.57\00:27:24.71
because we're looking to
serve God to our fullest,
00:27:24.72\00:27:27.70
the blessings
will be even greater
00:27:27.71\00:27:29.78
than for doing it for self.
00:27:29.79\00:27:31.78
On this show on Body and
Spirit, Body and Spirit Aerobics
00:27:31.79\00:27:34.81
we use the scripture of
Philippians 4:13, which states,
00:27:34.82\00:27:38.97
"I can do all things through
Christ which strengthens me."
00:27:38.98\00:27:42.62
Thank you for joining us.
00:27:42.63\00:27:43.76
I hope something we
did will be of help to you
00:27:43.77\00:27:46.05
and we look forward to
see you next time again
00:27:46.06\00:27:48.78
on Body and Spirit Aerobics.
00:27:48.79\00:27:50.75
God bless, we'll
see you next time.
00:27:50.76\00:27:52.55