The following
program is designed
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to demonstrate simple workouts
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that you can use to
improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Eating disorders
affect millions of people.
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And often times at
least to a hopeless condition
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for them and for their families,
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but there are things you can do.
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We're gonna talk about that 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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I've seen so many young women
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especially
battling eating disorders.
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And it's really sad,
because they don't know
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what to do and those around them
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are stuck for answers as well.
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That's gonna be our topic today
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as we get into
our exercise program.
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We're ready to begin.
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Helping me out
today will be my daughter,
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Britney and Corrie, who
are both at Union College.
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And then let see
if I get this right
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the International
Rescue and Relief Program.
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That is right. All right, Good.
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I finally figured it
out after all this time.
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Okay, I'd think
we're ready to begin,
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and so we're gonna
just warm up little bit.
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We're just gonna
reach this way like that
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and then switch
and reach the other way
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and we're gonna go
back and forth that way.
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Turning the
torso, just reaching out,
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reaching out, just
gonna loosen up the body
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and get ready for
some exercise today. Okay.
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and reach, and reach, and reach,
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and reach, and reach, and reach.
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We too need to reach higher.
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As tall as you.
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Reach, and reach,
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and reach, and reach,
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and reach, and reach,
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and right, and left,
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and right, and left,
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two more each way,
there is one, and two.
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All right, we're gonna
start with some pushups,
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and we're gonna
do mark your knees
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and so go and get
down on the ground here.
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For those at home if you need
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to do mark your
knees, that's fine.
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Pushups is a great
exercise for everybody.
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Some can do
them against the wall
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and then they progress to this
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and then to regular pushups.
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So let's go ahead and
lower down and pushup.
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The key to this is
to keep the back nice
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and straight as you do it.
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You don't want to
have your hips ticking
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way up in the air.
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Corrie, do that so they can see,
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you don't want
to do it like that.
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You do want to
keeps it nice and flat.
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Britney, do the collapse version
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where they collapse down,
we don't want that either.
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Okay, go and
straight back up again.
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This is an excellent exercise
to develop the upper body.
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What we try and
do on the program
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as we start with
some upper body exercises
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and then we go
into aerobic training.
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Finally important to
work all aspects of the body,
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so we don't want
to neglect something
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and pushups are a
good way to exhaust
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lots of muscles in a
very short period of time
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as we're starting to do here.
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Okay, let's give
me a five more here,
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there is two and three,
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and four, and five.
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All right, come on up,
makes for a good warm-up.
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All right, let's put
the hands behind the head,
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and stretch back.
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We want to feel it
stretch into your chest
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as you're leaning back,
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try and squeeze your
shoulder blades together
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as much as you
can with your scapula.
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And now give
yourself a good morning hug,
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reach as far around as you can
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and pull your
shoulder blade apart.
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All right, now we're
gonna do the same thing again.
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We're gonna put the
hands behind the head.
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We're gonna
press the elbows back,
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way back, squeezing the
shoulder blades together.
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And now we're gonna reach around
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and give ourselves another hug.
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All right, good.
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We're gonna do
some back exercise now.
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We're just gonna
bend over at the waist,
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bend your knees,
you're in a good position,
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reach out, be in a act
like you're pulling something
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back into and reach back out,
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and pull and reach, and
pull and reach, and pull.
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All right, keep
going at that pace.
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Okay, while you're doing
that I'm gonna call over,
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Corrie, here for a second.
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You want to focus on squeezing
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your shoulder blades
in as much as possible,
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and as you're doing
it, you're resisting
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against yourself if you will.
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So in another words,
Corrie, is gonna actually
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be acting like
somebody is out here
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giving her some
resistance, okay.
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In bodybuilding
I've learn through
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all the flexing
that we'd have to do
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that you really
get a good workout,
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just flexing the muscles hard.
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And so that's what
we're thinking about doing
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and this exercise takes
a little more concentration
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because people aren't used
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to understanding the dynamics
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of how the muscles
work in their upper back.
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In other words you give
them a weighted exercise
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now you're doing this, he
ask him where they feel it,
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they'll be going
right, feel it here
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or why do as feel
it in their upper back
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because that
muscles were working.
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All right let's
do about five more.
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Reach way out and way out
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and way out and reach,
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and one more, good, all right.
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Now let's just stretch that area
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what we're gonna is we're gonna
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put our right arm up over head,
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bend at the elbow, reach up,
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grab it with the other hand
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and pull it toward
your center line, okay.
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We want to hold each stretch
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for about a 10 to
15 seconds time period,
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and what we
wanna do is make sure
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we keep breathing
properly as we do this,
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especially during exertion
is going to be breathing in
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through your nose
out through the mouth,
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focusing on exhaling
as much air as possible.
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Okay, that's long
enough, let's go the other side.
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Whenever you stretch, you
don't want to pull too hard,
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you want to make
sure you're stretching
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not trying to
re-establish insertion
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and origin
points of your muscles.
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Okay, and go ahead and relax.
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All right, we're
gonna do some shoulder work,
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and we're gonna
bend over slightly
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against somewhere to we
were in our other position,
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we're just gonna
raise our arms out,
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hold it there, go down
little bit, go back up,
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now let's go way down.
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We're gonna go up, partway down,
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back up, and way down,
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and up, partway down,
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up, way down,
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squeeze your
shoulder, partway down,
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back up, and down,
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and up, partway down,
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up, down, and partway down,
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and up, and down.
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These are called one on quarters
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it's a good way of
putting a little more emphasis
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on your muscles as
you go through workout,
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doing this with
dumbbell is fine.
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We're doing it from a
little bit of a bend position.
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For those who may
have shoulder problems,
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this is a good
way of doing them,
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because you're
putting more focus
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on the rear
aspect of the shoulder
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and then the
upper back area again.
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Okay, now let's just
stay up here at the top,
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and up, and up, and up,
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now way down, and up partway.
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We're gonna do five up
here again and two more.
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And down, and up, partway,
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partway, partway, partway,
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partway, and good. Feel those?
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Yes. Good.
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How are you feeling?
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All right, let's
put your right arm
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around in front of
you, now bring it across,
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point to your left,
bring your left hand up
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behind your arm, right
around the elbow and pull,
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pull it into you.
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That you feel good after
stimulating the shoulders.
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Stretching is a very
important part of exercise.
00:08:14.17\00:08:17.58
We all make sure
you stretch warm muscles
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and certainly our muscles that
we're stretching are very warm.
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In fact they're kind of
burning, at least mine were.
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Reach out, bring it to across.
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Body and Spirit
seems to be followed
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more by women than men,
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and often times
the men in their family
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will kind of scoff
and laugh as they watch.
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Then they'll try
it and they'll go,
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oh, that's little
harder than I thought. Okay.
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All right, we're
ready to start doing,
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some aerobic exercise now.
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I'd like to start
with just some easy squats.
00:08:48.82\00:08:51.29
So across your
arms, and squat down.
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Let's not go too deep at first,
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just use as a
loosening up purpose.
00:08:57.25\00:08:59.57
When you do your squats,
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you want to make sure
your knees stay over your feet,
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and you push your hips
back, you keep your chest up,
00:09:04.49\00:09:08.27
and what this
does and couple things
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is gonna start
warming up their legs
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to get into some
more aerobic exercise.
00:09:12.69\00:09:15.61
But also it's gonna
start that whole process
00:09:15.62\00:09:18.65
because aerobic
exercise is rhythmic activity
00:09:18.66\00:09:22.62
of a major muscle group.
00:09:22.63\00:09:23.81
So even if we just did this
00:09:23.82\00:09:25.53
and I imagine
although you'd be very sore,
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you can probably do that
for quite some time, right?
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Sure. Same with you, Corrie.
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you know, we could probably
do this for the whole time.
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Of course, here we
get a bit but now listen
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everybody would be
tire to watching it
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and they start
changing channels.
00:09:36.47\00:09:37.73
But still it's rhythmic
activity major muscle group
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and it does work a lot of
muscles very, very efficiently.
00:09:41.71\00:09:44.64
Okay, now let's go and
take them down further.
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Go down, way
down, let's go down,
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down, down,
down, down, and down,
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there you go, down, Corrie,
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little bit more about
two more inches there,
00:09:59.75\00:10:01.65
that's better, and down, good.
00:10:01.66\00:10:05.86
Now we're
challenging it little more
00:10:05.87\00:10:08.03
and this is gonna be
working the gluteus maximus.
00:10:08.04\00:10:11.75
And if you don't
know what that is,
00:10:11.76\00:10:13.28
that's those
muscles who follow you
00:10:13.29\00:10:14.82
around every place you walk
00:10:14.83\00:10:17.10
and then when you done
walking you sit on them.
00:10:17.11\00:10:19.79
All right, and now
we're gonna shorten up again,
00:10:23.78\00:10:26.58
like you did at
the very beginning.
00:10:26.59\00:10:28.23
Doing a little
variety in the motion
00:10:30.95\00:10:32.70
is always very
beneficial and working muscles
00:10:32.71\00:10:35.23
keeps everything guessing
00:10:35.24\00:10:36.69
and they'll give them
a little bit of a rest.
00:10:36.70\00:10:39.32
One more short one.
00:10:42.57\00:10:44.25
Okay, give me ten nice and deep.
00:10:44.26\00:10:45.98
One, and two,
00:10:47.22\00:10:49.70
you want to keep the same form,
00:10:51.88\00:10:53.87
you're just
lowering down deeper.
00:10:53.88\00:10:55.18
And now for those at home
if you can't go this deep,
00:10:55.19\00:10:57.18
then just go ahead and
stay with the short ones.
00:10:57.19\00:10:59.36
This is really an excellent
exercise for men as well,
00:11:02.35\00:11:05.38
because they neglect
these muscles far too often.
00:11:05.39\00:11:08.17
Okay, let's go and
step it out, start stepping.
00:11:08.18\00:11:11.96
We'll start talking
little bit about our topic now,
00:11:15.08\00:11:17.64
eating disorders
plaque a lot people.
00:11:17.65\00:11:20.91
In fact, I eventually guess,
00:11:20.92\00:11:22.27
Corrie, Britney, you both
young ladies in a college.
00:11:22.28\00:11:25.90
Do you have any friends
or do you know any people,
00:11:25.91\00:11:28.01
I shouldn't say friends
because they'll get nervous,
00:11:28.02\00:11:30.15
but do you know any
people at the school
00:11:30.16\00:11:32.10
that you think might
battle eating disorder
00:11:32.11\00:11:33.87
or do you know any girls who do?
00:11:33.88\00:11:35.19
There's possibly
some that I know.
00:11:37.09\00:11:38.62
Okay. But--
00:11:38.63\00:11:39.84
Some that you might
suspect? Non conformed.
00:11:39.85\00:11:41.48
Okay, what about you
Britney, have you known any?
00:11:41.49\00:11:43.68
Yes, actually one girl
had trouble with passing out.
00:11:43.69\00:11:46.79
Okay, that's a good indicator
00:11:46.80\00:11:48.67
that there might be a problem.
00:11:48.68\00:11:49.89
And it's really
sad because their life
00:11:53.32\00:11:55.47
becomes out of control.
00:11:55.48\00:11:56.62
They're wondering what can I do
00:11:56.63\00:11:57.82
and so many
people out there think,
00:11:57.83\00:12:00.75
all you've to do is go
stop doing that just eat,
00:12:00.76\00:12:02.97
you know, and it
doesn't work that way
00:12:02.98\00:12:04.89
or you point out
all the negative things
00:12:04.90\00:12:06.57
that are happening
to them while doing
00:12:06.58\00:12:08.50
that and they know all of it.
00:12:08.51\00:12:09.95
It's kind of like the alcoholic,
00:12:09.96\00:12:11.15
you're killing yourself
with alcohol and they know it,
00:12:11.16\00:12:14.03
but they don't
know what to do about,
00:12:14.04\00:12:15.29
because it's more than
just the scientific knowledge.
00:12:15.30\00:12:18.43
Okay, let's
pick it up some more.
00:12:18.44\00:12:19.52
Little bit higher.
00:12:27.79\00:12:28.84
Very good, knees up, knees up.
00:12:31.61\00:12:35.44
We're getting, we
have to get Corrie glowing.
00:12:35.45\00:12:37.37
Okay, let's quietly
start jogging in place.
00:12:40.33\00:12:43.04
So one thing I find
very important with,
00:12:44.99\00:12:47.44
dealing with people
with eating disorders is,
00:12:47.45\00:12:50.22
don't judge
them or condemn them,
00:12:50.23\00:12:52.69
support them, make them fill up,
00:12:52.70\00:12:54.28
because basically
their life is out of control
00:12:54.29\00:12:56.71
and they find that their
eating habit is something
00:12:56.72\00:12:59.28
they can't control and so they
get go over the top of that.
00:12:59.29\00:13:02.32
Of course, we're talking
about two major disorders,
00:13:02.33\00:13:04.73
we're talking
about anorexia nervosa
00:13:04.76\00:13:06.89
where they just spot out,
stop eating and eat very little.
00:13:06.90\00:13:10.95
And unfortunately the body will
never loose all its body fat.
00:13:10.96\00:13:14.06
So if they get
down to 60 pounds,
00:13:14.07\00:13:15.46
they can pin some fat
00:13:15.47\00:13:17.00
and they just
sense them over the top
00:13:17.01\00:13:18.19
and they want to start more
00:13:18.20\00:13:19.37
or you have to bulimics
who binge and then purge
00:13:19.38\00:13:23.35
which is a very
common phenomena,
00:13:23.36\00:13:25.11
you have to watch them closely
00:13:25.12\00:13:26.34
because right after meal,
00:13:26.35\00:13:27.66
also they excuse themselves
and go out to the restroom.
00:13:27.67\00:13:30.60
Okay, let's go
back and do a walk,
00:13:30.61\00:13:33.60
and pump, here you go, good.
00:13:33.61\00:13:35.52
But by continuing
to add to their guilt,
00:13:37.46\00:13:39.67
you're just keeping
them in the disorder.
00:13:39.68\00:13:41.47
But one of the
things I find so effective
00:13:41.48\00:13:44.10
in helping people
with eating disorders
00:13:44.11\00:13:46.66
is getting them
into a good exercise,
00:13:46.67\00:13:48.84
because when they're exercising,
00:13:48.85\00:13:50.26
it gives them
something else to think about
00:13:50.27\00:13:51.49
which is very
Biblical in concept,
00:13:51.50\00:13:53.49
because when people
have addictive behaviors
00:13:53.50\00:13:55.90
that they get rid
off, the Bible tells us,
00:13:55.91\00:13:57.94
"If you sweep the
room clean you don't put
00:13:57.95\00:14:00.26
something in place of
it something even worse
00:14:00.27\00:14:02.52
will come back
and take its place.
00:14:02.53\00:14:03.93
So when you're
changing your eating habits
00:14:03.94\00:14:06.11
and you're starting
to eat healthy again.
00:14:06.12\00:14:08.32
Doing the exercise,
will help to put something
00:14:08.33\00:14:10.99
in there in place of
the negative thoughts
00:14:11.00\00:14:13.29
because
exercise is a mood alter.
00:14:13.30\00:14:16.02
Is your mood been altered yet?
00:14:16.03\00:14:17.84
I'll get lot happier.
00:14:17.85\00:14:19.13
Okay, good, okay,
then I want some more.
00:14:19.14\00:14:21.01
You're forgetting
happiness makes us really happy.
00:14:23.45\00:14:25.35
Just running in place is
a good exercise to do now.
00:14:29.02\00:14:31.76
If you can't do that if you're
afraid to bounce too much,
00:14:31.77\00:14:34.72
then just go ahead
and stay in contact
00:14:34.73\00:14:36.91
with the floor
and just keep walking.
00:14:36.92\00:14:38.95
And of course, you can control
how hard you're walking by,
00:14:38.96\00:14:41.87
how high you lift your knees
00:14:41.88\00:14:43.21
and how hard you pump your arms?
00:14:43.22\00:14:45.36
Okay, let's go back into a walk.
00:14:48.94\00:14:50.80
We're gonna do that
for about one more minute
00:14:54.81\00:14:56.51
and then I want to start
into some lunges. All right.
00:14:56.52\00:14:59.79
Nice, starting to warm up.
00:15:02.61\00:15:03.80
By this point, the
heart start to beat faster,
00:15:06.69\00:15:09.78
get a couple of minutes
into your aerobic exercise
00:15:09.79\00:15:12.19
and you start
releasing fatty acids,
00:15:12.20\00:15:14.33
the body goes,
oh, release degrees,
00:15:14.34\00:15:16.74
will start burning some fat.
00:15:16.75\00:15:18.92
And the beauty of it
is, the more fit you become
00:15:18.93\00:15:22.05
the more efficient at
burning fact you become.
00:15:22.06\00:15:24.27
Or what Covert
Bailey used to refer
00:15:26.25\00:15:28.14
to as a "better butter burner."
00:15:28.15\00:15:29.50
So when you're walking you
just go better butter burner,
00:15:30.52\00:15:32.60
better butter
burner that let you know
00:15:32.61\00:15:35.55
you're burning that fat.
00:15:35.56\00:15:36.62
And we're down to
about 15 more seconds,
00:15:40.51\00:15:43.01
and then we're
go into our lunges.
00:15:43.02\00:15:44.86
And we're down to
our final five seconds.
00:15:47.96\00:15:50.88
Okay, hands on the hips.
00:15:53.59\00:15:55.93
Let's start with the
right legs, step out.
00:15:55.94\00:15:57.96
Okay, we're gonna
lunge, there you go,
00:16:00.11\00:16:02.30
now left, and right.
00:16:02.31\00:16:05.85
We won' disappoint you,
I'll throw some side lunges
00:16:09.07\00:16:10.99
in there too
since that's obviously
00:16:11.00\00:16:12.56
what you wanted to do.
00:16:12.57\00:16:13.61
Building muscle will
definitely make you feel
00:16:15.36\00:16:18.10
like you're doing
something very positive.
00:16:18.11\00:16:20.36
And so since it
is eating disorders
00:16:20.37\00:16:22.63
have a lot to
do with controlling
00:16:22.64\00:16:24.26
your situation
and your environment.
00:16:24.27\00:16:26.28
Exercise will help
you to do that as well,
00:16:26.29\00:16:28.34
because it's
reshaping your body,
00:16:28.35\00:16:29.72
but it's doing in a healthy
way instead of unhealthy way,
00:16:29.73\00:16:32.40
because obviously what
tends to happen especially
00:16:32.41\00:16:34.89
when something goes
into severe eating disorders
00:16:34.90\00:16:37.22
and the Anorexia
nervosa is that they will start
00:16:37.23\00:16:41.03
to break down their
own vital organ tissue
00:16:41.04\00:16:43.32
and that can cause
things like cardiac arrest
00:16:43.33\00:16:45.61
or liver damage or
destroy the kidneys,
00:16:45.62\00:16:47.67
lots of bad things and we
don't want to think about.
00:16:47.68\00:16:49.96
I have a good
friend who is a professor
00:16:49.97\00:16:53.23
at a college
down there in Nebraska
00:16:53.24\00:16:56.00
by the way
Corrie, since you've been
00:16:56.01\00:16:57.38
down around that area.
00:16:57.39\00:16:58.70
And he has a condition that
that males will tend to get,
00:16:58.71\00:17:02.81
they don't get the
anorexia and bulimia so much,
00:17:02.82\00:17:05.03
but they get a
condition, he calls bigorexia.
00:17:05.04\00:17:08.10
And you know what
that means, bigorexia,
00:17:08.11\00:17:10.11
can you guess? Going big.
00:17:10.12\00:17:11.94
They're obsessed
with getting huge.
00:17:11.95\00:17:14.45
That's all they can think about,
00:17:14.46\00:17:15.64
the bigger they get
the more they want it.
00:17:15.65\00:17:17.72
And so they're just obsessed
with busting out of every shirt
00:17:17.73\00:17:21.20
and want to be the
biggest guy around.
00:17:21.21\00:17:24.71
Surely something I
wouldn't know anything about.
00:17:26.28\00:17:28.07
I would have to
say I was quite guilty
00:17:32.31\00:17:33.82
that somewhat
in my younger days.
00:17:33.83\00:17:35.50
I'm just thankful
I never took the step
00:17:40.64\00:17:42.34
that so many do it by
getting into steroids,
00:17:42.35\00:17:45.17
I held that and
check never got there
00:17:45.18\00:17:48.03
because I always
assume that something very bad
00:17:48.04\00:17:50.01
would happen if
we got into that.
00:17:50.02\00:17:51.51
How we're doing? Are
you feeling all right?
00:17:52.80\00:17:54.80
Feeling it. Starting to feel it?
00:17:54.81\00:17:56.14
Feeling very. Okay.
00:17:56.15\00:17:57.27
Let's go five more each side.
00:17:57.28\00:17:58.68
There is one.
00:18:00.24\00:18:01.32
Now those at home if you
need to stop, that's fine.
00:18:03.23\00:18:05.88
And again on the lunges,
00:18:05.89\00:18:07.02
we're making sure the
knee doesn't go pass the foot.
00:18:07.03\00:18:09.65
Is that five? Yes.
00:18:17.31\00:18:18.67
Yes, okay, let's step it out.
00:18:18.68\00:18:20.45
Okay, we're
winding down, Corrie.
00:18:24.68\00:18:26.40
So let's pick
it up a little bit,
00:18:32.93\00:18:34.53
knees little higher.
00:18:34.54\00:18:35.78
We're gonna go hard aerobic
00:18:37.50\00:18:40.97
for another two minutes
00:18:40.98\00:18:43.99
and then we'll
start do our cool down
00:18:44.00\00:18:45.33
which is Britney's
favorite part of it.
00:18:45.34\00:18:47.59
Mine too. Yours too.
00:18:47.60\00:18:49.63
Okay, for now I want you to
start jogging in place again,
00:18:54.03\00:18:57.02
jog, there we go, pump the arms,
00:18:57.03\00:19:00.65
using the arms,
also it will help you
00:19:00.66\00:19:02.95
burn more calories.
00:19:02.96\00:19:04.33
And after we're done here
they will feel so much better
00:19:05.80\00:19:08.25
and it will help them built
up a nice healthy appetite.
00:19:10.01\00:19:13.61
And I found for those
who tend to battle bulimia,
00:19:13.62\00:19:16.41
when you're working them out
00:19:16.42\00:19:18.25
and they're wanting
to get into developing,
00:19:18.26\00:19:20.49
they realize by going
and purging is only gonna be
00:19:20.50\00:19:23.42
self defeating for what
they're trying to accomplish.
00:19:23.43\00:19:26.01
And when people
start feeling fit,
00:19:26.02\00:19:27.77
that becomes very
addicting as well,
00:19:27.78\00:19:29.60
but it's
addicting in another way.
00:19:29.61\00:19:31.23
Come on pick it up, pick it up,
00:19:32.97\00:19:34.04
pick it up, pick
it up, and pick it up.
00:19:34.05\00:19:35.37
We're gonna jog in
place for another 15 seconds.
00:19:37.99\00:19:41.08
And then we're
gonna go into stepping
00:19:45.04\00:19:47.64
and then we'll go ahead
and start our cool down.
00:19:47.65\00:19:50.73
And we're down our last five,
00:19:50.74\00:19:52.47
three, two, one, good, step.
00:19:54.14\00:19:57.68
And of course, some at
home might be going well,
00:20:00.36\00:20:02.04
what about the
spiritual component.
00:20:02.05\00:20:03.59
Well, obviously
that's extremely important,
00:20:03.60\00:20:05.79
in fact, that's gonna
be most important thing,
00:20:05.80\00:20:07.43
because as we get into
a strong spiritual walk
00:20:07.44\00:20:10.53
then we're not
gonna want to destroy
00:20:10.54\00:20:11.91
this temple that
God has given us.
00:20:11.92\00:20:13.59
Because remember
we're not our own,
00:20:13.60\00:20:15.23
we're born with the price
00:20:15.24\00:20:16.27
and how we're taking
care of God's equipment.
00:20:16.28\00:20:18.40
Okay, step it up,
keep those knees high.
00:20:20.53\00:20:23.00
We're going to
the finish line here.
00:20:23.01\00:20:24.68
And then we can, jog it
or step it out little softer
00:20:27.26\00:20:31.95
and start cooling down.
00:20:31.96\00:20:33.22
Okay, Corrie's got her
Body and Spirit Aerobic glow on.
00:20:35.50\00:20:40.08
I just have a
glowing personality.
00:20:42.41\00:20:44.22
You have a
glowing personality, okay.
00:20:44.23\00:20:45.95
Okay, we're down to
our last five seconds.
00:20:49.53\00:20:51.96
And now we're
gonna go into cool down.
00:20:55.73\00:20:58.10
Nice and easy step.
00:20:59.30\00:21:01.18
Okay, Corrie, tone
it down a little bit,
00:21:03.53\00:21:06.37
go in slow, there you go.
00:21:06.38\00:21:08.34
So you're still marching away.
00:21:08.35\00:21:09.96
Okay, what I want you to do,
00:21:19.71\00:21:20.98
Corrie, starts
putting this way a little bit.
00:21:20.99\00:21:23.16
Okay, part of our cool down,
00:21:23.17\00:21:24.48
let's go ahead and just
do some easy side lunges,
00:21:24.49\00:21:26.31
don't go very
deep, hands on the hip,
00:21:26.32\00:21:28.22
step and then back over,
00:21:28.23\00:21:30.47
just nice and easy, good.
00:21:30.48\00:21:33.36
This is a good one
for the inner thighs
00:21:33.37\00:21:36.26
then the outer thighs as well
00:21:36.27\00:21:37.68
because you're still
forcing to go each way.
00:21:37.69\00:21:40.14
And if you don't go very deep,
00:21:43.61\00:21:45.40
this can make a nice cool down
00:21:45.41\00:21:47.23
exercise as
well, off to the right.
00:21:47.24\00:21:50.45
Okay. You want to
keep your chest up.
00:21:50.46\00:21:53.41
Make sure you
keep your breathing.
00:21:57.41\00:21:58.99
We'll do this for
about 50 more seconds
00:22:00.54\00:22:04.48
and then we'll do
some other fun things.
00:22:04.49\00:22:06.26
Nobody is asking
what, so that's okay,
00:22:11.80\00:22:13.54
so it's up to me then.
00:22:13.55\00:22:14.58
Another
important thing for anybody
00:22:18.31\00:22:20.31
battling eating
disorders is to try
00:22:20.32\00:22:23.04
and make sure you get up
and have a good breakfast,
00:22:23.05\00:22:24.73
because breakfast is
the most important meal
00:22:24.74\00:22:27.35
and that'll set
your day to good start.
00:22:27.36\00:22:29.96
And what you're trying to do,
00:22:29.97\00:22:31.45
of course, especially for
those in the anorexia mode
00:22:31.46\00:22:33.94
is break the
cycle of your body going
00:22:33.95\00:22:36.97
into a catabolic break
downwards is breaking down
00:22:36.98\00:22:40.42
your own body
tissue to fill yourself.
00:22:40.43\00:22:42.63
Okay, we're down to
our last 10 seconds.
00:22:42.64\00:22:46.53
Nice and slow.
00:22:48.82\00:22:50.00
Okay, and now
we're gonna stretch out.
00:22:55.58\00:22:58.05
Okay, go and use me as a brace,
00:22:58.06\00:23:00.39
get a hold of your
ankle, and stretch.
00:23:00.40\00:23:03.43
Stretching is a
important part of fitness
00:23:06.71\00:23:09.07
and you want to very
stretch warm muscles.
00:23:09.08\00:23:11.95
So I'm assuming your legs
00:23:11.96\00:23:13.09
are warmed by
now, are they warmed?
00:23:13.10\00:23:15.31
Okay, good.
00:23:15.32\00:23:16.56
All right, let's go
ahead and switch sides.
00:23:23.22\00:23:24.84
How's that
feel? It's good. Good.
00:23:30.55\00:23:33.02
Both of them are still
breathing a little bit hard
00:23:37.81\00:23:39.11
which is what we want.
00:23:39.12\00:23:40.53
The respiration
should be coming back down.
00:23:42.99\00:23:44.62
The heartbeat
should be coming back down.
00:23:44.63\00:23:46.37
Okay, now we're gonna go ahead
00:23:48.26\00:23:49.59
and stretch the hamstrings,
00:23:49.60\00:23:51.21
let's step out
with the left leg,
00:23:51.22\00:23:52.73
up on the heel and
lean forward into it,
00:23:52.74\00:23:56.15
chest up, stretch
the back of the leg.
00:23:56.16\00:23:58.64
I didn't mention
it during the time,
00:24:02.95\00:24:04.42
but I was trying
to bring up the back
00:24:04.43\00:24:06.17
that's important to cool down
anytime you do aerobic exercise.
00:24:06.18\00:24:09.48
Actually it's
important to warm up too,
00:24:09.49\00:24:11.86
because if you try
and go out too fast,
00:24:11.87\00:24:14.07
you put too much
stress on your heart.
00:24:14.08\00:24:15.69
Okay, let's switch over.
00:24:16.43\00:24:17.92
Then you get into
your main aerobic phase
00:24:19.61\00:24:21.44
and then you go
into the cool down phase
00:24:21.45\00:24:23.45
that you're using your muscles
to help cool your body down
00:24:23.46\00:24:26.37
or slow your heartbeat down
00:24:26.38\00:24:28.34
and that's important
for overall good health.
00:24:28.35\00:24:31.54
All right, now let's
step out to the side.
00:24:35.71\00:24:37.76
Okay, we're gonna
bend the left knee.
00:24:39.39\00:24:41.18
We're gonna keep
the right leg straight
00:24:41.19\00:24:43.10
and feel it stretch on
the inside of the thigh.
00:24:43.11\00:24:45.66
Keep the chest up, keep
your breathing nice and deep
00:24:45.67\00:24:49.61
in through the nose
out through the mouth.
00:24:49.62\00:24:51.60
All right, let's
switch over the other side
00:24:56.25\00:24:58.08
and now we feeling stretch
on the inside of left leg.
00:25:01.76\00:25:04.57
Hold that for
about five more seconds.
00:25:06.90\00:25:08.85
Okay let's stretch the calf now.
00:25:11.13\00:25:13.34
Let's step back
with our right foot,
00:25:13.35\00:25:15.28
the left leg is bend,
right leg is straight,
00:25:16.56\00:25:19.60
push the heel to the ground.
00:25:19.61\00:25:21.06
All right, let's switch sides,
step back with the left foot.
00:25:28.27\00:25:31.99
Press down, bend the right knee.
00:25:34.19\00:25:36.89
Okay, if you need to
get little more stretch
00:25:36.90\00:25:38.23
just bend that right
knee a little bit more,
00:25:38.24\00:25:39.65
and lean forward more
and you'll feel it stretch
00:25:39.66\00:25:42.16
even more back in the calf area.
00:25:42.17\00:25:44.06
All right, good. Let's
just finish with some twist.
00:25:47.72\00:25:50.97
So stretch the sides
in the back and turn,
00:25:52.67\00:25:56.76
and turn,
00:25:59.43\00:26:00.44
and turn,
00:26:03.45\00:26:04.59
and turn,
00:26:07.56\00:26:08.92
and turn,
00:26:11.59\00:26:12.62
and turn,
00:26:14.86\00:26:16.30
and turn,
00:26:17.98\00:26:19.41
one more time turn
00:26:19.62\00:26:21.93
and turn, good.
00:26:24.36\00:26:26.98
All right, thanks lot ladies.
00:26:27.82\00:26:29.22
If you know of
somebody who has eating disorder
00:26:31.31\00:26:33.89
or battling it,
seek out some help.
00:26:33.90\00:26:36.49
It's always important to
have lots of support around you.
00:26:36.50\00:26:39.45
Helping the person is your,
gonna be your first priority,
00:26:39.46\00:26:42.62
not condemning them
or make them feel guilty
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but make them feel love,
00:26:44.60\00:26:46.46
encourage them to
seek out spiritual things
00:26:46.47\00:26:49.02
and have people
that are spiritually
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inclined in supporting them,
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getting them involved in
a healthy exercise program
00:26:53.07\00:26:55.80
and healthy relationships will
be very vital in helping them
00:26:55.81\00:26:59.89
to go into the recovery phase.
00:26:59.90\00:27:01.39
I want to say that
we've seen many people
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come to our program,
they've been greatly helped
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by changing your lifestyle.
00:27:06.09\00:27:08.36
And of course, one of
the more important things
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we have going for, it says,
very strong counseling program
00:27:10.22\00:27:13.22
because then you could help
people deal with their issues.
00:27:13.23\00:27:15.84
And when they start
dealing with your issues
00:27:15.85\00:27:17.26
and surrendering them to God,
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great things could happen.
00:27:19.45\00:27:21.01
And we also want
to remembered always
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do things for a right reason.
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We're gonna try and
glorify God with our body,
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because He is the great creator
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and He, who's made us
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and He wants us to
be well all the time.
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So by surrendering
ourselves totally to Him,
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great things will happen.
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And when you do your exercise
00:27:37.38\00:27:38.77
and your eating habits
do it for the right reason.
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Here on Body and Spirit,
00:27:40.97\00:27:42.44
and Body and
Spirit and Aerobics,
00:27:42.45\00:27:43.67
we claim the
scripture of Philippines 4:13,
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which states, "I
can do all things
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through Christ
who strengthens me."
00:27:47.92\00:27:49.81
God bless you,
thanks for joining us
00:27:49.82\00:27:51.78
and I'll look
forward to see you next time
00:27:51.79\00:27:53.24
on Body and Spirit Aerobics.
00:27:53.25\00:27:55.46