The following
program is designed
00:00:02.16\00:00:03.43
to demonstrate simple workouts
00:00:03.44\00:00:04.93
that you can use to
improve your health.
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Be sure to
consult your physician
00:00:08.66\00:00:10.03
before beginning
any exercise program.
00:00:10.04\00:00:13.04
Protein is a very
misunderstood topic
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in our society today
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especially when
it comes to exercise.
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You wanna hear the facts?
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Stay tuned and find out next
on Body and Spirit Aerobics.
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Hello, I'm Dick
Nunez, Wellness Director
00:00:48.35\00:00:50.01
of the Black Hills
Health and Education Center.
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Welcome to Body
and Spirit Aerobics.
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During my years of bodybuilding,
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I definitely
learned the hard way
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how much protein to
take in and not to take in.
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In fact, at one
time I was taking
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in over 400
grams of protein a day.
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Any health
specialist who is hearing this
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would probably just
drop their jaw in shock.
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We're gonna talk about
protein on today's program.
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We're ready to get
started with our workout.
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Helping me out today
will be Daniel and Corrie.
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Daniel is of the Black
Hills where he's a fireman
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and a
paramedic-- or just a medic.
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That's right.
You're an EMT. Okay.
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And Corrie is from Union College
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where she is a senior,
about ready to graduate.
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And she's taking
International Rescue and Relief.
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That is correct. And
then, what're you gonna do?
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I'm planning on
doing Accelerated Nursing.
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And then
mission work after that.
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Okay. Where?
International somewhere.
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International somewhere.
Okay. Very good. All right.
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Let's start by warming up.
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We're gonna just
circle the arms up and around
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and up and around.
We're just loosening up.
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When we start our workout,
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it's always
important to get warm.
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Just swing the arms around.
Keep them fairly straight.
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If you pop and grind it,
snap and crack a little bit.
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Well, hopefully,
that'll get better
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the more you could do it.
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Okay. Up and
round the other way.
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If that hurts
though, then you definitely
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want to take caution.
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If you just feel
little popping and grinding
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and there is no
pain, then I'd go ahead
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and just keep
working through it.
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Okay. And let's
go about five more,
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just up and around.
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Okay. That takes
care of the easy part.
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Let's go ahead and hit
the deck for some push ups,
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Corrie. Do them
off your knees. Okay.
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Daniel, just regular.
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For those at home, you
can either go up the knees
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like Corrie is doing or
do them straight like Daniel.
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Or if you need to, you
can just go over to a wall
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and do them against
the wall. All right.
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Let's go ahead and
lower ourselves down
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and push up and down and up.
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The important
thing about this one
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is here we'll
keep the back straight.
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Both of our
participants are doing that.
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Lots of air, pushing
up, keeping the speed
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a little more
controlled, little slower.
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You go too fast,
yes, you can do more,
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but then you're not
gonna get the same benefit.
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Or if you cut them
short-- do a few shorter ones,
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Daniel, where you
don't come all the way up.
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Okay, if you cut
them short like that,
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once again, you're not gonna get
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all the benefit
that we're looking for.
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So full range of
motion is what we're after.
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And although Corrie is
doing the modified ones
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off the knees, she
certainly is well capable
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of doing them in
a regular fashion.
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But I'm doing this for
the sake of demonstration.
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Let's go three more.
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Okay, now down part
way and a 10-second hold.
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One, two, three
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four, five, six, seven,
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eight, nine, ten, and okay.
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For those who think
Body and Spirit Aerobics
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is easy, let
them get passed out.
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Okay, put the
hands behind the head
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and drop the elbows back.
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We find stretching
to be a very important
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part of exercise
and the best time
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to stretch a muscle
is once it's warmed up.
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So I'm assuming your
chest is now warmed up.
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Okay. All right.
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Now, reach around to give
yourself a good morning hug.
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Pull the shoulder blades apart.
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And let's go back
behind the head again.
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Elbows way back. Feel
it stretched in the chest.
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Okay. Let's give
yourself another hug.
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Pull it apart and good. Okay.
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Corrie, could you get
the towels for us, please?
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We have this fancy
exercise equipment here.
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These towels.
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So what I want you
to do is pull it apart
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and come up over top.
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Now, we're gonna
go from side to side.
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We're gonna tip to the right.
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Now, back over to the left
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and over to the
right and back to the left.
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Now, while you're doing these,
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you wanna feel it
stretch so you're coming over
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and you're stretching
here and then use these muscles
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to pull it back through.
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Keep your arms just a
little straighter there, Daniel.
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There you go.
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Good, Corrie. Keep
the tension on there.
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Pull it apart like
you're trying to tear.
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If you can tear in
two, you can keep it.
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Okay. No, not gonna happen?
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Not gonna happen. All right.
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And let's do
three more each way.
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There is one and two,
one more time and three.
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Okay. Let's
keep it up over head.
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Let's bring it down and back up.
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Stretch back and pull down.
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Back up, way up, and pull down.
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And way up and pull down.
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And up and pull
down. And up pull down.
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And up and pull. And up.
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Pull it apart the whole time.
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Up and down and up and down.
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Let's go five more.
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Up, pull it
apart and up and down.
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This is a great
movement for increasing
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your shoulder flexibility.
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And good. All right.
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Now, we're gonna
grab our towel on the end.
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We're gonna grab it
about six inches away
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and we're gonna
raise up, pull back down.
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And we're doing a lot of raise.
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You can use
dumbbells for this as well.
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But even by just
giving ourselves resistance
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with a towel, it
doesn't take a whole
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lot of repetitions
before you start to feel it.
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And let's go a couple more.
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Okay. Now grab the
end with the other hand
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about six inches away.
Raise up and up and up.
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Focus on the
shoulder while you're doing.
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Up and up and up
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and up and up.
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Two more. And
up. Good. All right.
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Now, what we're gonna
do is we're gonna take it
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in our right hand,
drape it over our thumb side.
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Again, we're gonna grab
it about six inches away.
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Have your arm
out in front of you.
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You're gonna curl up,
come down. Curl up and down.
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And curl, down. And up, down.
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Full extension. Reach out.
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Give yourself some
resistance as you do it.
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And up and down
and up and down, up.
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Squeeze the bicep each
time. And good. All right.
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Left hand out and
drape it over the thumb side.
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Grab about six inches away.
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Curl up and
down and up and down.
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And curl, flex the bicep.
All the way up, reach out.
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And up and
reach. And up and reach.
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Three more. Up, way
up, up and up, good.
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Now, we're
gonna do some triceps.
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We're gonna grab the end
of it with your right hand.
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Take it about a foot away
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with your left hand, palm up.
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Okay. We're gonna
bend. Lean towards your left.
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You're gonna
bring your elbow up.
00:09:02.44\00:09:03.50
You're gonna kick it
back and pull back through.
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Kick back and pull.
Back and pull. Push and push.
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Five more times.
There's two and three.
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Walk it out one more
time. Way out. Good. Okay.
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Grab it with your left hand,
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right palm up about a foot away.
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Bend over towards your right.
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Elbow up. Kick back, pull
through. Kick, pull through.
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Three and four, five. Five more.
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One and two, three.
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Kick it way out
one more time. Good.
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Okay. Let me have the
towels, please. Thank you.
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Okay. Now, we're
gonna do is stretch out.
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I want you to put
your right arm over head.
00:09:57.82\00:10:00.24
Let it flop over. Grab
it with your left hand.
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Pull your elbow
towards your head.
00:10:04.61\00:10:07.34
You're gonna stretch it through
00:10:07.35\00:10:08.42
the latissimus dorsi area. Okay.
00:10:08.43\00:10:11.64
We'll hold each
stretch for about
00:10:11.65\00:10:12.92
10 to 15-second time period.
00:10:12.93\00:10:15.07
Make sure you breathe and relax,
00:10:15.08\00:10:17.54
breathe and relax. Okay.
00:10:17.55\00:10:20.43
And switch over the other side.
00:10:20.44\00:10:22.65
Now, you're gonna
grab the left arm,
00:10:22.66\00:10:24.67
pull it towards the center.
00:10:24.68\00:10:26.57
When you stretch, you
don't want to pull real hard.
00:10:26.58\00:10:30.75
You wanna just take it to
a natural pull stopping spot
00:10:30.76\00:10:33.58
and just work that
stretch, holding it.
00:10:33.59\00:10:35.85
It should be comfortable.
Are we comfortable? Good.
00:10:35.86\00:10:39.61
Your comfort's important to me.
00:10:39.62\00:10:41.31
At least, right
now it is. Okay. Relax.
00:10:41.32\00:10:46.07
Now, we're gonna
put our right arm out.
00:10:46.08\00:10:48.52
We're gonna bring
it across to our body.
00:10:48.53\00:10:50.91
We'll bring our
left hand in behind,
00:10:50.92\00:10:52.85
and we're gonna
stretch the shoulder.
00:10:52.86\00:10:54.56
You should feel right in
that shoulder area. Okay.
00:10:54.57\00:10:58.17
Now we're gonna
do the other side.
00:11:01.20\00:11:03.43
Left arm out bring it across.
00:11:03.44\00:11:06.22
Bring your hand
behind, pull. Very Good.
00:11:06.23\00:11:13.89
Nice and looks good. All right.
00:11:13.90\00:11:17.18
Let's start by
stepping in place.
00:11:17.19\00:11:19.46
We're gonna start
our aerobic exercise.
00:11:19.47\00:11:21.06
Get the hands swinging.
00:11:21.07\00:11:23.77
Corrie, you're
getting this down.
00:11:23.78\00:11:24.84
You got this
marching stuff, down.
00:11:24.85\00:11:28.98
Okay, we're gonna
start talking about
00:11:28.99\00:11:30.13
protein a little bit.
00:11:30.14\00:11:32.27
I'm one who used to
be obsessed with protein.
00:11:32.28\00:11:35.70
I used to take
in 400 grams a day,
00:11:35.71\00:11:37.84
eating 10,000 calories a day,
00:11:37.85\00:11:39.56
eating seven
times a day, Corrie.
00:11:39.57\00:11:42.15
I was having 3 pounds of meat,
00:11:42.16\00:11:43.70
a gallon of
milk, half dozen eggs.
00:11:43.71\00:11:45.53
And even then, I'd still
take a protein supplement
00:11:45.54\00:11:47.51
on top of that. Wow.
00:11:47.52\00:11:49.11
Took amino
acids and I really had
00:11:49.12\00:11:50.80
a tough time with it all.
00:11:50.81\00:11:52.78
In fact, I took so
much protein, Daniel.
00:11:52.79\00:11:54.99
My immune system
was shut to the point
00:11:55.00\00:11:57.18
that anytime I
hurt myself or got sick,
00:11:57.19\00:11:59.55
I had to worry about
secondary infections.
00:11:59.56\00:12:01.33
In fact, one time, I
had a strep infection
00:12:01.34\00:12:03.77
and a staph infection in
my throat at the same time.
00:12:03.78\00:12:07.14
And I couldn't talk for two
weeks, and I was in college.
00:12:07.15\00:12:09.67
But the thing is,
as I was so quite,
00:12:09.68\00:12:11.32
nobody knew I had something
wrong with me for a week.
00:12:11.33\00:12:14.03
Finally, my roommate
goes, do you have a sore throat?
00:12:14.04\00:12:16.97
And I went, yeah.
He goes, how long?
00:12:16.98\00:12:18.83
I said, it's been a week.
00:12:18.84\00:12:20.18
And he goes,
well, I thought you were
00:12:20.19\00:12:21.32
talking even less than normal.
00:12:21.33\00:12:23.14
Okay. Let's go
and do some lunges.
00:12:23.15\00:12:25.10
Hands on the
hips, just lunge out
00:12:25.11\00:12:27.06
with the right foot first. Okay.
00:12:27.07\00:12:29.65
And when we do the
lunges, we want to make sure
00:12:29.66\00:12:32.69
that we are keeping
our knee over our foot,
00:12:32.70\00:12:35.84
you want to keep the chest up.
00:12:35.85\00:12:37.94
Now if you can't go
this deep, you can modify it
00:12:37.95\00:12:40.47
and go a little shorter.
00:12:40.48\00:12:41.78
Corrie, do a few couple
shorter ones. There you go.
00:12:41.79\00:12:45.37
And that's fine too
until you get to a point.
00:12:45.38\00:12:47.80
That's enough modified.
You got your point across.
00:12:47.81\00:12:50.29
Okay. Back to the full ones.
00:12:50.30\00:12:54.14
And as you continue doing these,
00:12:54.15\00:12:55.39
you will get
better and better at them
00:12:55.40\00:12:56.51
and you will find
yourself being able to do
00:12:56.52\00:12:57.82
regular repetitions. Okay.
00:12:57.83\00:13:01.61
If I get lost
in thought, Daniel,
00:13:01.62\00:13:03.36
don't be afraid
to raise your hand
00:13:03.37\00:13:04.59
or something to let me
know you're getting tired. Okay.
00:13:04.60\00:13:07.19
Okay. Otherwise keep on going.
00:13:07.20\00:13:10.62
And so I found that my
00:13:10.63\00:13:12.77
immune system is
greatly compromised.
00:13:12.78\00:13:14.71
I cut my foot one time
00:13:14.72\00:13:15.91
and I got a staph
infection on my foot.
00:13:15.92\00:13:17.80
And all of them came
from the massive amount
00:13:17.81\00:13:19.42
of proteins I was consuming,
so many eggs, so much meat,
00:13:19.43\00:13:22.85
so much milk and
I'm lactose intolerant.
00:13:22.86\00:13:24.73
I didn't even know it at first.
00:13:24.74\00:13:26.03
I used to throw up every time
00:13:26.04\00:13:27.14
I drank milk when I was 16.
00:13:27.15\00:13:28.81
And I kept drinking until
I got up to a gallon a day.
00:13:28.82\00:13:31.41
Because I was
such a picky eater,
00:13:31.42\00:13:32.51
I couldn't eat anything else.
00:13:32.52\00:13:34.11
So I noticed I
could've high protein diets
00:13:34.12\00:13:36.09
and take all the
supplements and so forth.
00:13:36.10\00:13:38.23
I used to take even
a glandular protein.
00:13:38.24\00:13:41.32
We thought the worse it tasted,
00:13:41.33\00:13:42.48
the better it
must have been for you.
00:13:42.49\00:13:44.31
So I took so many
things early in my career
00:13:44.32\00:13:47.00
all in the sake of
trying to get more muscular.
00:13:47.01\00:13:49.30
It was absolute ridiculous.
00:13:49.31\00:13:50.91
Okay. Let's go
back and step in place.
00:13:54.51\00:13:58.94
Which brings to a question,
how much protein do we need?
00:13:58.95\00:14:02.62
Well, the World
Health Organization
00:14:02.63\00:14:04.05
has recommend for a long time
00:14:04.06\00:14:05.92
between 29 and 37
grams of protein a day.
00:14:05.93\00:14:08.62
In fact, Dr. Rose
back in the 50 took
00:14:08.63\00:14:10.61
all sorts of different
foods, like wheat, and tomatoes,
00:14:10.62\00:14:13.60
and pumpkin, and
rice, and beans, and so on.
00:14:13.61\00:14:16.78
And then, he ran it up
for 3000 calories and found
00:14:16.79\00:14:19.44
that every one of
those foods would give you
00:14:19.45\00:14:21.22
all your essential amino
acids if you took them in.
00:14:21.23\00:14:23.88
And that's back in
the 50s. They knew this.
00:14:23.89\00:14:26.67
And then he took such
things as broccoli and asparagus
00:14:26.68\00:14:30.23
and he also took a
beef club steak, milk,
00:14:30.24\00:14:33.07
and eggs, and ran
them out and the one
00:14:33.08\00:14:34.75
that had more protein in
any of them was broccoli.
00:14:34.76\00:14:38.31
Broccoli was the highest.
00:14:38.32\00:14:39.56
Asparagus was
the second highest.
00:14:39.57\00:14:41.52
And then, you got into
the club steak and the eggs.
00:14:41.53\00:14:44.58
So broccoli is 37% protein.
Asparagus is 36% protein.
00:14:44.59\00:14:48.97
So they're very high in protein
00:14:48.98\00:14:50.89
and very utilized in protein
not the sulfuric amino acids
00:14:50.90\00:14:54.88
like that you will
find in animal products
00:14:54.89\00:14:56.55
which are more
health destructive. Okay.
00:14:56.56\00:14:58.90
We're gonna do what's
called grapevines now.
00:14:58.91\00:15:01.22
And so what we're gonna do
is move--let's move this way.
00:15:01.25\00:15:03.28
Move to your right. Okay.
00:15:03.29\00:15:04.73
We're gonna step to the
left, cross, and then over.
00:15:04.74\00:15:08.12
Okay. Step, cross, over.
00:15:08.13\00:15:11.06
Step, cross,
over. Step, cross, over.
00:15:11.07\00:15:15.75
Step. All right.
00:15:15.76\00:15:18.05
We're getting into rhythm now.
00:15:18.06\00:15:21.78
Don't get too dancy though.
00:15:21.79\00:15:23.35
This is a good
movement for coordination,
00:15:25.29\00:15:29.26
especially for us
men, who tend not to be
00:15:29.27\00:15:31.81
properly coordinated
when it comes to this.
00:15:31.82\00:15:33.75
So I, like the
Apostle Paul, can say,
00:15:37.26\00:15:39.80
I can teach this to you
because I'm the king of klutz.
00:15:39.81\00:15:44.66
Of course, he said he
was a chief of sinners.
00:15:44.67\00:15:47.52
So what I'm saying is if
I can do it, you can do it.
00:15:47.53\00:15:49.57
How are we doing?
Are we doing okay?
00:15:55.86\00:15:57.36
Doing good. All right.
00:15:57.37\00:15:58.77
Okay, that's enough for that.
00:16:05.09\00:16:06.32
Go and do some squats. I
like the power moves better.
00:16:06.33\00:16:10.20
Okay. Squatting
is a great exercise.
00:16:10.21\00:16:12.69
Is probably,
what I would consider
00:16:12.70\00:16:14.32
the most important
exercise you can do.
00:16:14.33\00:16:16.78
If--when somebody said tell
me one exercise, squats is it.
00:16:16.79\00:16:20.09
Because it works so
many major muscle areas
00:16:20.10\00:16:22.44
and it's great for
your gluteus maximus,
00:16:22.45\00:16:24.75
the thing that follows
you around all day long,
00:16:24.76\00:16:27.55
and you sit on when you eat.
00:16:27.56\00:16:29.20
And it also develops the
quadriceps, the hamstrings.
00:16:29.21\00:16:32.84
That's what's called
the compound movement.
00:16:32.85\00:16:35.47
But it's
important to do it properly,
00:16:35.48\00:16:37.45
want the chest
up, the back straight,
00:16:37.46\00:16:39.71
but you have to
bend at the waist
00:16:39.72\00:16:41.09
in order to keep your balance.
00:16:41.10\00:16:43.48
Again, like the
lunges, you want your knees
00:16:43.49\00:16:45.78
over your feet at all times.
00:16:45.79\00:16:48.08
And squatting
will help you to do
00:16:48.09\00:16:51.53
virtually any
activity you want to do.
00:16:51.54\00:16:53.64
If you wanna
golf, if you wanna bowl,
00:16:53.65\00:16:55.50
if you wanna play
soccer, climb mountains.
00:16:55.51\00:16:58.95
What else you do?
00:16:58.96\00:17:00.37
Rock climbing,
caving-- Rock climbing,
00:17:00.38\00:17:02.68
hang gliding you do that too?
00:17:02.69\00:17:04.21
Caving. I'd like to hang glide.
00:17:04.22\00:17:05.70
You like to hang glide.
00:17:05.71\00:17:07.28
Okay, would you
jump out of an airplane?
00:17:07.29\00:17:09.64
I would. Wow.
00:17:09.65\00:17:11.08
Would you? If I had a parachute.
00:17:11.09\00:17:12.27
Really? Oh, boy.
Give me the chance.
00:17:12.28\00:17:16.04
I'm not even
that thrilled flying
00:17:16.05\00:17:17.39
let alone jumping out of it.
00:17:17.40\00:17:21.27
Okay. Keep going.
We doing all right?
00:17:21.28\00:17:24.33
Yes. Okay.
00:17:24.34\00:17:26.07
Let's go ahead
and step it out again.
00:17:26.08\00:17:27.75
So what we find
getting back to what
00:17:32.08\00:17:33.75
we were talking about the
World Health Organization.
00:17:33.76\00:17:36.35
What they did was
they took Dr. Rose's study
00:17:36.36\00:17:39.25
and then they doubled it.
00:17:39.26\00:17:40.82
So they actually found about
00:17:40.83\00:17:41.93
20 grams of
protein is all you needed.
00:17:41.94\00:17:43.91
So then they doubled
it to give a safety margin
00:17:43.92\00:17:46.14
for the protein recommendations.
00:17:46.15\00:17:48.16
Now the USRDA is higher still.
It's about 46 to 54 grams.
00:17:48.17\00:17:52.88
And then you take what
00:17:52.89\00:17:53.91
the average
American is consuming.
00:17:53.92\00:17:55.57
And I haven't seen the
most recent statistics.
00:17:55.58\00:17:57.82
I'm sure they're
probably even higher now.
00:17:57.83\00:17:59.84
The last I saw was like a 100
to 145 grams of protein a day
00:17:59.85\00:18:03.97
is what the
average American takes in.
00:18:03.98\00:18:05.69
And so we are
just protein crazy.
00:18:05.70\00:18:08.12
But then again the
marketing of eating
00:18:08.13\00:18:09.74
all these animal
products, have to drink milk,
00:18:09.75\00:18:12.01
have to eat meat, and all this.
00:18:12.02\00:18:13.59
It just is really
taking people out.
00:18:13.60\00:18:16.04
And so what women don't realize,
00:18:16.05\00:18:17.89
if you just have 3
ounces of chicken, Corrie,
00:18:17.90\00:18:21.11
as a female,
you've had all the protein
00:18:21.12\00:18:23.92
you need for the day. Wow.
00:18:23.93\00:18:25.81
So anything you
need on top of that,
00:18:25.82\00:18:27.71
is just gonna be
excess which your body
00:18:27.72\00:18:29.10
has to find a way to eliminate
00:18:29.11\00:18:30.39
'cause you cannot
store protein as protein.
00:18:30.40\00:18:32.79
You'd have to
convert it to a carbohydrate,
00:18:32.80\00:18:35.99
or you have to turn it
into fat and you have--
00:18:36.00\00:18:39.18
there is a
process that goes through,
00:18:39.19\00:18:40.27
stripping out nitrogen,
00:18:40.28\00:18:41.52
so you have a lot
of waste byproduct
00:18:41.53\00:18:42.77
and causes lot of
stress on the body.
00:18:42.78\00:18:44.61
And I was
teaching way back when?
00:18:44.62\00:18:46.19
Okay, let's
start jogging in place.
00:18:46.20\00:18:48.24
While I was teaching
a diet exercise class
00:18:48.25\00:18:50.02
in Olympia, Washington,
00:18:50.03\00:18:51.58
I had a lot of medical
doctors taking my course
00:18:51.59\00:18:54.23
and I talked about
the harmful effects
00:18:54.24\00:18:55.94
of protein and fat on the body.
00:18:55.95\00:18:57.90
And one of the
doctors raised his hand and,
00:18:57.91\00:18:59.46
of course, when you've
a doctor raise his hand,
00:18:59.47\00:19:00.76
you're, oh, boy,
what's the doctor gonna say.
00:19:00.77\00:19:02.54
And he looked at
the class and goes,
00:19:02.55\00:19:03.58
you folks don't
realize how important this is,
00:19:03.59\00:19:06.20
because this is
exactly the truth.
00:19:06.21\00:19:08.08
Too much fat, too much
protein, ages you prematurely,
00:19:08.09\00:19:11.33
and weakens your immune system.
00:19:11.34\00:19:13.09
And I was, wow,
glad you agreed with me.
00:19:13.10\00:19:14.65
Otherwise, we could
have a real rough time here.
00:19:14.66\00:19:16.56
So I've been
following a vegetarian diet
00:19:20.87\00:19:23.76
for well over 25 years now
00:19:23.77\00:19:26.37
and I'm trying to stay
with a total vegetarian diet
00:19:26.38\00:19:28.60
as much as I can.
00:19:28.61\00:19:30.07
And so by doing that you
have no animal products at all.
00:19:30.08\00:19:33.73
And I actually got
bigger and stronger
00:19:33.74\00:19:36.01
than I ever did
before eating all the meat
00:19:36.02\00:19:39.31
being on a vegetarian
diet and I was much older too,
00:19:39.32\00:19:41.77
when I got to my strongest
00:19:41.78\00:19:42.82
because I actually
hit my strongest point
00:19:42.83\00:19:44.71
when I was 46 years old.
00:19:44.72\00:19:46.90
So go figure it.
00:19:46.91\00:19:48.48
But then, the Book
of Daniel talks about
00:19:50.23\00:19:52.75
that Daniel and his friends
they resisted the King's meat
00:19:52.76\00:19:56.31
and all of his stuff and
they wanted to pour some water
00:19:56.32\00:19:58.88
and they were
fairer and it says fatter.
00:19:58.89\00:20:01.19
But I was thinking
more, actually more buff
00:20:01.20\00:20:03.18
that's just a term
back then. Oh, definitely.
00:20:03.19\00:20:04.60
I don't think
they are actually fat.
00:20:04.61\00:20:05.71
And I think, they
were just more muscular,
00:20:05.72\00:20:07.36
fuller looking than
those who were emaciated
00:20:07.39\00:20:09.68
because of the
rotten diet they ate.
00:20:09.69\00:20:12.07
We are starting to glow
yet, Corrie? Definitely.
00:20:14.82\00:20:16.88
Okay. Good. Daniel,
we're doing all right?
00:20:16.89\00:20:19.44
Getting warm. Okay.
00:20:19.45\00:20:21.30
Let's go back
and do squats again.
00:20:21.31\00:20:23.18
I really like using
squats as a break up
00:20:25.84\00:20:28.70
in aerobic workout
because it continues,
00:20:28.71\00:20:31.26
given the rigs
the rhythmic activity
00:20:31.27\00:20:33.07
we are looking for, because
00:20:33.08\00:20:34.32
that's the
definition of aerobic exercise,
00:20:34.33\00:20:36.49
rhythmic activity of
a major muscle group.
00:20:36.50\00:20:38.68
And we like to use
it, see it for about
00:20:38.69\00:20:39.94
a 20 to 30 minute time period.
00:20:39.95\00:20:42.03
Because we are
doing on a half hour show,
00:20:42.04\00:20:44.54
we do a little bit
shorter, but still even about
00:20:44.55\00:20:46.93
the 12, 14, 15
minutes, we do aerobic exercise,
00:20:46.94\00:20:49.97
it's still gonna
be a great benefit.
00:20:49.98\00:20:51.74
In fact, I tell
wellness guests all the time
00:20:51.75\00:20:53.40
who come and do our
program, especially those
00:20:53.41\00:20:55.98
who need to lose
weight, they say,
00:20:55.99\00:20:57.29
"Well, I can only do
about five minutes of walking
00:20:57.30\00:21:00.10
before I get exhausted."
00:21:00.11\00:21:01.11
And I said, that's fine.
00:21:01.12\00:21:02.26
Do five minutes and
do another five minutes,
00:21:02.27\00:21:05.36
do another five
minutes throughout the day
00:21:05.37\00:21:07.15
and if you get about
five times of five minutes
00:21:07.16\00:21:09.59
throughout the
day, you're gonna be
00:21:09.60\00:21:10.73
burning fat at
more effective rate
00:21:10.74\00:21:12.36
and then you're
gonna be building yourself
00:21:12.37\00:21:13.51
up to the point
where now you can
00:21:13.52\00:21:15.70
take it longer than five minutes
00:21:15.71\00:21:17.81
and you will find
yourself drastically improving.
00:21:17.82\00:21:20.35
Okay. You, all
right? All right. Okay.
00:21:20.36\00:21:23.55
Daniel, hopping and
popping a little bit,
00:21:23.56\00:21:25.74
but doing all right?
00:21:25.75\00:21:27.54
Your legs aren't tired yet? Yes.
00:21:27.55\00:21:29.39
Good. All right.
00:21:29.40\00:21:30.42
That's what I want to
hear. Come down and hold.
00:21:30.43\00:21:33.18
We have to get to
that point first now.
00:21:33.19\00:21:34.93
This static hold is
very beneficial as well--
00:21:34.94\00:21:38.07
little deeper, Corrie,
00:21:38.08\00:21:39.51
because it brings in the
muscles like nothing else.
00:21:39.52\00:21:43.96
And it's very
intensive and Corrie's hoping
00:21:43.97\00:21:46.25
that I shut up and keep counting
00:21:46.26\00:21:48.82
so she doesn't have to
stay there forever. Okay.
00:21:48.83\00:21:51.90
Now we're gonna go
for 12 more seconds.
00:21:51.91\00:21:54.69
Corrie. can you hang on? Yeah.
00:21:54.70\00:21:56.26
Ten, nine, eight, seven,
00:21:56.27\00:22:00.33
six, five four three, two, one.
00:22:00.34\00:22:05.26
Okay, step it out. Okay.
00:22:05.27\00:22:10.85
We're gonna step it out
00:22:10.86\00:22:11.96
for about 45 more
seconds of a good pace,
00:22:11.97\00:22:15.05
and then we get
to slowdown, Daniel.
00:22:15.06\00:22:16.59
We get to slowdown.
00:22:16.60\00:22:17.68
That's the best part
of the aerobic workout.
00:22:17.69\00:22:19.77
There's that cool down phase
00:22:19.78\00:22:20.83
and also one of the
most important parts,
00:22:20.84\00:22:22.65
we will talk about
more in just a moment.
00:22:22.66\00:22:25.79
We're doing great.
We are marching away.
00:22:25.80\00:22:27.91
So you really
wanna take a look at
00:22:30.49\00:22:32.36
how much
protein you're consuming
00:22:32.37\00:22:33.97
because there are a
lot of health detriments
00:22:33.98\00:22:37.51
to be found in a
high-protein diet.
00:22:37.52\00:22:39.33
And the other
thing a typical person
00:22:39.34\00:22:41.81
usually does not drink as
much water as they should.
00:22:41.82\00:22:44.16
'Cause they're thinking
that the pop and the coffee
00:22:44.17\00:22:46.93
and alcohol are gonna
count as water and they don't.
00:22:46.94\00:22:49.80
In fact, the alcohol, and
the coffee will dehydrate you.
00:22:49.81\00:22:53.15
A person should be drinking
00:22:53.16\00:22:54.30
at least eight to ten
glasses of water a day.
00:22:54.31\00:22:57.68
Do you get that
much water, Daniel?
00:22:57.69\00:23:00.70
Not all the time.
Daniel? Not all the time.
00:23:00.71\00:23:02.31
You try to though,
all right? I try to.
00:23:02.32\00:23:03.77
Corrie, you get that
kind of water consumption?
00:23:03.78\00:23:05.95
Most of the
time. Most of the time.
00:23:05.96\00:23:07.40
Okay. Well, you
need to-- I know.
00:23:07.41\00:23:10.36
The more we
perspire, the more we need.
00:23:12.56\00:23:13.89
Okay. Let's slow
it down. Slow it down.
00:23:13.90\00:23:17.18
We're going to the
cool down phase now.
00:23:17.19\00:23:19.56
And they found
through research that if a man
00:23:22.78\00:23:24.52
doesn't drink at least
three glasses of water a day,
00:23:24.53\00:23:27.11
that's just as
high as a risk factor
00:23:27.12\00:23:29.30
for heart disease
as high cholesterol.
00:23:29.31\00:23:31.94
So it's important
to drink a lot of water
00:23:31.95\00:23:34.04
to get your body
working properly,
00:23:34.05\00:23:35.88
to metabolize fat better,
and it helps you working out.
00:23:35.89\00:23:38.54
In fact, they
found time and time again
00:23:38.55\00:23:40.66
where if you take
people do endurance testing
00:23:40.67\00:23:44.45
and if you just
started drink water
00:23:44.46\00:23:45.82
when they want to
versus forcing water upon them,
00:23:45.83\00:23:48.77
or no water at all, the
people who take no water at all
00:23:48.78\00:23:51.50
will be the first ones done.
00:23:51.51\00:23:53.08
The ones that drink water
00:23:53.09\00:23:54.11
when they want to
will then go further.
00:23:54.12\00:23:56.30
And the ones
that'll force the water
00:23:56.31\00:23:58.05
will always go the longest.
00:23:58.06\00:23:59.30
And it doesn't matter
how you switch the groups?
00:23:59.31\00:24:01.49
Always the one
that's forcing water
00:24:01.50\00:24:03.36
will be the one
who go the longest.
00:24:03.37\00:24:07.14
Okay, I don't know
if that be the case
00:24:07.15\00:24:10.52
if I was rock climbing with you,
00:24:10.53\00:24:11.78
but that's not gonna happen
anytime soon anyway. Okay.
00:24:11.79\00:24:16.35
Have you two ever
rock climbed together?
00:24:16.36\00:24:17.94
Yeah. Yes. Have you?
00:24:17.95\00:24:20.14
Is she pretty
good? She is. Okay.
00:24:20.15\00:24:22.78
Okay, we're down to our
last 30 seconds, Corrie.
00:24:25.41\00:24:28.21
Yippee, huh? All right.
00:24:30.05\00:24:32.96
Starting getting bouncy again.
00:24:32.97\00:24:35.30
What's that? Can
start getting bouncy again.
00:24:35.31\00:24:37.43
Start getting
bouncy again. Okay.
00:24:37.44\00:24:38.71
Now we're gonna just cool down.
00:24:38.72\00:24:43.63
We've had enough bouncy time.
00:24:43.64\00:24:46.26
Okay, down to
our last 10 seconds.
00:24:46.27\00:24:48.25
All right and good.
Okay. Let's stretch out.
00:24:54.32\00:24:58.24
What I want to do
is have you use me
00:24:58.25\00:24:59.64
as a brace and you're
gonna stretch your quadriceps.
00:24:59.65\00:25:02.99
And stretch out.
00:25:03.00\00:25:05.96
Stretching the quadriceps
and lean forward a little bit.
00:25:05.97\00:25:09.21
You can get even
more of a stretch on it.
00:25:09.22\00:25:11.91
If you can't get a
hold of your ankle,
00:25:11.92\00:25:13.40
you can just go ahead
and grab your pant let.
00:25:13.41\00:25:15.03
That's fine too. Okay.
00:25:15.04\00:25:16.40
Let's go ahead and
switch the other side.
00:25:16.41\00:25:20.34
After doing a good workout,
00:25:20.35\00:25:21.62
it feels good
to stretch muscles.
00:25:21.63\00:25:23.34
And remember in stretching,
00:25:23.35\00:25:24.67
it's important to do
stretching with warm muscles.
00:25:24.68\00:25:27.97
And also, in cooling
down, I was gonna mention
00:25:27.98\00:25:30.64
that cooling
down is an extremely
00:25:30.65\00:25:31.82
important part
of aerobic workout
00:25:31.83\00:25:33.83
because you want to make sure
00:25:33.84\00:25:35.62
you let your body
help your heart slowdown.
00:25:35.63\00:25:38.05
So you are not
putting a massive stress on it
00:25:38.06\00:25:40.52
just all of a sudden.
00:25:40.53\00:25:41.95
You're pushing me over Daniel.
00:25:43.87\00:25:46.83
Okay. All right.
00:25:46.84\00:25:49.22
Let's put the left
leg out, up on the heel,
00:25:49.23\00:25:51.61
lean forward, chest is up.
00:25:51.62\00:25:53.77
The more you lean into it,
the more stretch you will get.
00:25:57.30\00:26:01.17
Okay, now let's
go to the other leg,
00:26:01.18\00:26:03.59
put it out, come forward,
00:26:03.60\00:26:06.79
stretch the back of
the leg, chest is up.
00:26:06.80\00:26:09.31
Okay, let's
step out to the side.
00:26:14.34\00:26:15.94
Your left knee is bent.
00:26:20.12\00:26:21.96
Your right leg is straight,
00:26:21.97\00:26:23.52
stretching inside of the thigh.
00:26:23.53\00:26:25.34
Okay, let's shift
over the other side.
00:26:29.91\00:26:32.03
Left leg is
straight, right leg is bent,
00:26:32.04\00:26:34.24
chest is up, and hold.
00:26:34.25\00:26:37.54
Okay. Very good.
00:26:42.09\00:26:43.48
Corrie and Daniel, we are done.
00:26:43.49\00:26:45.14
If you find
yourself walked into a diet
00:26:49.23\00:26:51.41
or you are taking in
a lot of animal products
00:26:51.42\00:26:54.41
and so forth chances are,
00:26:54.42\00:26:56.03
you're getting
a lot more protein
00:26:56.04\00:26:57.24
than you really need.
00:26:57.25\00:26:58.43
Start putting more
fruits and vegetables
00:26:58.44\00:27:01.23
and whole grains in your diet
00:27:01.24\00:27:02.89
because reality the
breakdown of proteins,
00:27:02.90\00:27:05.74
and fats, and carbohydrates,
and fruits, and vegetables,
00:27:05.75\00:27:08.90
and whole grains are
perfect for the human body.
00:27:08.91\00:27:11.66
And that's what we
really want to focus in on.
00:27:11.67\00:27:13.90
Eating a lot of
protein especially
00:27:13.91\00:27:15.44
for the sake of
building muscle is just a way
00:27:15.45\00:27:17.92
of having very
expensive waste byproduct
00:27:17.93\00:27:20.65
and putting a lot of
money in people's pocket.
00:27:20.66\00:27:22.88
I don't advocate that at all
00:27:22.89\00:27:24.38
and haven't done
it in years and years.
00:27:24.39\00:27:26.24
But I'm coming from both sides.
00:27:26.25\00:27:28.62
Actually I used to
do it to the extreme
00:27:28.63\00:27:30.55
and now I don't do it at all.
00:27:30.56\00:27:31.92
And of course back then I
was doing for an earthly price.
00:27:31.93\00:27:34.61
Now I do it for a heavenly one.
00:27:34.62\00:27:36.34
Remember to always train
and eat for the glory of God.
00:27:36.35\00:27:39.53
Do what we do
here on Body and Spirit
00:27:39.54\00:27:41.44
in Body and Spirit Aerobics
00:27:41.45\00:27:42.53
claim Philippians
4:13, which states,
00:27:42.54\00:27:45.46
"I can do all things through
Christ which strengthens me."
00:27:45.47\00:27:48.79
Thank you for
joining us. God bless you.
00:27:48.80\00:27:50.81
And we look forward
to seeing you next time
00:27:50.82\00:27:52.80
on Body and Spirit Aerobics.
00:27:52.81\00:27:54.74