The following program
is designed to demonstrate
00:00:02.27\00:00:04.16
simple workouts that you
can use to improve your health.
00:00:04.17\00:00:06.80
Be sure to
consult your physician
00:00:08.77\00:00:10.16
before beginning
any exercise program.
00:00:10.17\00:00:12.36
Plantar fasciitis is a condition
that many people suffer from.
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The good news, there are
things you can do for it.
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That's gonna be our topic
next on Body & Spirit Aerobics.
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Hello, I'm Dick
Nunez, Wellness Director
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of the Black Hills
Health and Education Centre.
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Welcome to Body
& Spirit Aerobics.
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If you ever suffered
from plantar fasciitis,
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you know what I'm talking about,
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when I say it's a
very painful condition.
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That's gonna be our topic today.
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We're gonna do,
talk about some exercise
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you can do to prevent
it and also some treatments
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that might be beneficial to help
get rid of it once you got it.
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So we're ready to
start our exercise program.
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I'm very thrilled today to
have with me Mollie Steenson,
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come on up Mollie.
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Mollie is an old
friend from way back as we,
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the earlier times when I
first started Body & Spirit,
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she was in the very beginning.
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So Mollie I feel very
blessed to have you out here,
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and its going to be
exciting to work with you.
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I thank it's gonna be fun.
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Okay and also I should mention
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Mollie is a very
familiar face here at 3ABN
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because she is
a General Manager,
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now I understand you're
also the Vice President,
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so you've been kind
of working up the ranks.
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I still remember
the very original video
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when how I was talking you
about the television station,
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you just simply nodded.
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You come along well since
then. They let me talk now.
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They'll let you talk.
Okay, let's have a seat.
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Okay, we're gonna start
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our exercise by
just loosening up.
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We're gonna do some of
the workout in the chair.
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We're also gonna
do some standing up
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because when people
have plantar fasciitis,
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sometimes they
can't really move around
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that well up on their feet.
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So we're gonna give a
little variety and hopefully
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that'll give you a
workout you can do.
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Mollie we're gonna start
by just swinging arms around
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and we're just kind of
warm up our shoulders here.
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We shouldn't hit,
we've been testing this out.
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Okay, we're just circling around
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and just getting
our shoulders warmed up,
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because we're
gonna do a little bit
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of upper body exercise
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before we get into
our aerobic portion
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and then we'll
also do some exercises
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for the plantar fascia area.
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Okay, Mollie, let's
go the other way now.
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We just kind of do
like a butterfly stroke
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in a swimming pool,
except we're doing in the air,
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since I can't swim at
all, this feels kind of good,
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'cause I can imagine myself
gliding through the water.
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But as far as actually
doing in the water, forget it.
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Okay, let's do about five more,
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and couple more, and good.
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All right, we're gonna
do some chest exercise.
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We're gonna get in a
prayerful position here,
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except we're gonna
have our hands turned out,
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we're gonna push
out away from myself,
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we're gonna draw back in,
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and push out and
come in, and push out.
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We wanna keep our hands
pressed together the whole time,
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because that will
give us the resistance
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we need and then
we're doing the motion out
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because that gives our
chest some range of motion.
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What we do on Body & Spirit,
on Body & Spirit Aerobics,
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we show you some
exercises you can do at home
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without having to
use exercise equipment.
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All right, that's good.
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Now we're gonna go up
at an angle like this,
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up to about 45 degree
that changes the positioning
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and work some muscle
just a little different.
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You might feel
little more of contractions,
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you go from the top.
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Also it just keeps
adding to the fatigue factor
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and that's where we're after,
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trying to get the
muscles stimulated.
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Pretty much
everybody can do this
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even if you got bad shoulders.
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This exercise usually
works out pretty well for people
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who wants to
still do some chest work
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but are afraid of
injuring their shoulder.
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Okay, now at the top Mollie,
we're gonna press it together.
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Press together, if somebody
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is trying to
pull our hands apart.
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Now we're not
gonna to let him, okay.
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Squeeze,
squeeze, squeeze, squeeze,
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squeeze, and now relax, okay.
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Now we're gonna do is,
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we're gonna put our
hands upon our head,
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we'll lean back in the
chair and just stretch back,
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let the elbows drop
back as far they can
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and we're just
stretching the chest area.
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And now we're gonna do
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is we're going to
give ourselves a hug.
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Okay, pull apart and stretch.
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All right, hands
behind the head and lay back,
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drop the elbows
back and stretch.
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All right, let's give
ourselves another hug,
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pray across and pull
your shoulder blades apart.
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Okay, now we're gonna do
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is we're gonna pull back
in like this and reach out,
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and pull and
reach, and pull and reach.
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We're squeezing our
shoulder blades together
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as we pull and reach
out, and pull and reach,
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and pull and
reach, squeeze and out,
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squeeze which way out,
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pull and reach,
and pull and reach.
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What you're doing is stimulating
as if you're lifting weights.
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You're pulling back,
you're flexing your muscles
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and you squeeze back.
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The more you get the
feel of your muscles,
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the easier it will be to getting
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an effect on that,
because even though
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I'm capable of
pulling quite a bit of weight,
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even with no weighted on,
just flexing the muscles back,
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I can still feel it.
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We're squeezing in,
pushing out, squeeze in,
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push 'em out,
squeeze in and out,
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and squeeze and
out, five more times,
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reach and squeeze,
and reach and squeeze,
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and reach, good.
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All right, now what
we're gonna do, Mollie is,
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we're gonna put
one arm up over head
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and just let it drop over now.
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You're gonna get with
your other hand with the elbow
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and pull up towards your head.
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We just want to give
a nice, steady stretch.
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You don't want to overstretch,
if we take a joint too far,
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then you actually
weaken that joint.
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If we take it just a right
spot, then we get a good effect.
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All right, now
Mollie we're gonna switch,
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we're gonna drop the
other arm, come up and pull.
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And we're gonna hold
for about 10 seconds,
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stretching positions,
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hold them for
about 10 to 15 seconds
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that will give
you a good effect.
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Okay, go ahead and
relax. Now we're gonna do,
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Mollie is we're gonna
lean forward just a little bit.
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We'll take our arms out here,
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we're gonna raise
about to side and come down.
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This is another excellent
exercise for the shoulders
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and does extremely well if
you have some shoulder pain.
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If you're sitting straight
up and coming straight up,
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you'll find that
it might hurt more,
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we look like a couple of
birds trying to take off.
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Okay and up, but
if you bend forward
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just a little bit you can find,
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you can get a
really good exercise
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effect without
irritating the joints.
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So it's leaning forward
to about 45 degree angle,
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we're raising up, squeezing
your shoulders at the top.
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Good thing I'm not a bird,
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my arms already
starting to burn.
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I wouldn't last
very long up there.
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Okay, now hold at the top.
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Now we're gonna come
down just a little bit
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and back up and
down, and up and down,
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and up and down,
and up, now way down,
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okay now back up,
down little bit, back up,
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down just a little and
up, and up and up and up,
00:08:05.88\00:08:12.02
now way down and
up, part way down,
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and up and up and up
and up, and back down,
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one more time, and
up and up and up and up.
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Now we're gonna
hold it for 10 seconds,
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one, two, you're feeling it?
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I am feeling it.
Three, four, five, six, seven,
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eight, nine, and ten, very good.
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Okay, now we're gonna
we'll stretch those muscles out,
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now that will feel good.
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You can put your right arm out
and bring it across your body,
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bring your left
hand up behind your elbow
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and just give it
a nice steady pull.
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Okay, now we're gonna reach out,
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bring it across up
behind the elbow and pull.
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All right, very good.
00:09:11.46\00:09:12.96
Now we're gonna start working
towards doing some aerobics
00:09:12.97\00:09:16.65
and for those who don't know
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plantar
fasciitis is inflammation
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of the plantar
sheath underneath the foot
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and it comes
usually around in the heel
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that causes most of the problem,
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but it can be
all through the foot
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and it can be caused
from many different reasons.
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You can have, you
pronate too much on your step,
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your high arches, you've
been doing some rhythmically
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that's been
causing some irritation,
00:09:38.05\00:09:39.86
you're overweight, your
eating habits aren't the best.
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There are lot of reasons
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why you can get
plantar fasciitis
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and it can become very severe.
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Some people just suffer
with that for couple of weeks,
00:09:47.19\00:09:49.00
but some people
suffer with for months Mollie
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where they just flat out,
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can hardly even
walk into the point
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where they actually
want to do like a surgery.
00:09:54.43\00:09:56.40
In fact, because
of Body & Spirit,
00:09:56.41\00:09:58.41
I had a woman called me up
00:09:58.42\00:10:00.09
and say my doctor
wants to operate on me,
00:10:00.10\00:10:02.46
is there something I can
do for the plantar fasciitis
00:10:02.47\00:10:04.50
and so I gave
her some things to do
00:10:04.51\00:10:06.32
and she called me back and said,
00:10:06.33\00:10:07.84
"I'm now better,
thank you." all right.
00:10:07.85\00:10:09.30
So we'll talk about that
more in just a few minutes
00:10:09.31\00:10:11.22
but we're gonna
start doing something
00:10:11.23\00:10:12.75
to try and stretch the foot
00:10:12.76\00:10:14.25
and we're just kind of
bring the foot way back
00:10:14.26\00:10:16.68
and press it
out and up and back,
00:10:16.69\00:10:19.58
and up and back.
00:10:19.59\00:10:21.84
We're stretching
the foot as we go up.
00:10:21.85\00:10:24.26
And pulling it up
as high as you can,
00:10:26.95\00:10:28.89
and we're gonna do 10 more.
00:10:30.94\00:10:32.11
That's what've been,
00:10:36.11\00:10:37.11
one of the joys of
doing the show over the years
00:10:37.12\00:10:38.93
is you get those letters from
around the world about people
00:10:38.94\00:10:41.35
who have given up,
00:10:41.36\00:10:42.38
no hope and all sudden
their life has changed,
00:10:42.39\00:10:44.42
all right, it's
make it worth while.
00:10:44.43\00:10:45.90
Yes, it does.
00:10:45.91\00:10:46.98
Okay, let's do the other side.
00:10:48.12\00:10:50.28
Lift up and down, and
down, and down, and down.
00:10:50.29\00:10:56.85
Each time you
come up you want to try
00:11:03.56\00:11:05.12
and feel the stretch on
the bottom of your foot.
00:11:05.13\00:11:08.16
You also be feeling it
in the anterior tibialis
00:11:08.17\00:11:10.80
which is the muscle
on the front of your shin
00:11:10.81\00:11:13.08
and what that will do is
help to prevent shin splints,
00:11:14.07\00:11:17.41
that something
it happens to people
00:11:17.42\00:11:18.66
especially when
they do a lot of walking.
00:11:18.67\00:11:20.66
If you start to
notice plantar fasciitis,
00:11:22.00\00:11:25.62
or suspect it,
you can't go and walk.
00:11:25.63\00:11:27.95
You want to start
getting ice on it right away,
00:11:27.96\00:11:29.85
because the
sooner you can knock down
00:11:29.86\00:11:31.83
inflammation the
better off you are.
00:11:31.84\00:11:33.54
Okay, Mollie,
we're gonna stand up now
00:11:33.55\00:11:35.12
and what we're gonna do
is we're gonna cross our arms
00:11:36.05\00:11:38.53
and we're gonna squat
down. Now when we squat
00:11:38.54\00:11:40.45
we're gonna actually
be reaching for the chair.
00:11:40.46\00:11:42.42
So our first
motion when you squat down
00:11:42.43\00:11:44.69
is pushing our hips backwards.
00:11:44.70\00:11:46.32
So you want to go back
00:11:46.33\00:11:47.68
as if you're trying to
sit down on the chair there.
00:11:47.69\00:11:49.83
There you go, now come back up,
00:11:49.84\00:11:51.41
okay get your feet
apart just a little bit more,
00:11:51.42\00:11:53.45
okay, and push
yourself back, there you go.
00:11:54.23\00:11:56.87
Come back up, that's better.
00:11:57.73\00:12:00.79
Okay, now don't be
afraid to bend forward
00:12:00.80\00:12:02.00
little bit to
waist bend over, good.
00:12:02.01\00:12:04.39
Push the hips back,
bend over, very good.
00:12:05.51\00:12:09.01
Okay.
00:12:09.02\00:12:10.01
I'll join you, so you
don't feel lonely, okay.
00:12:12.85\00:12:15.03
Squatting is great exercise.
00:12:17.58\00:12:19.99
It makes you work
your gluteus maximus
00:12:20.00\00:12:23.83
and your quadriceps.
00:12:23.84\00:12:25.52
The gluteus
maximus are the muscles
00:12:25.53\00:12:27.18
that follow you
around all day along
00:12:27.19\00:12:29.30
and then underneath
you when you sit down.
00:12:29.31\00:12:31.16
So works those,
works your quadriceps,
00:12:32.13\00:12:35.09
works your hamstrings,
just a compound movement.
00:12:35.10\00:12:38.06
And aerobic exercise
is a rhythmic activity
00:12:38.07\00:12:41.58
of a major muscle group
and so by starting the squats
00:12:41.59\00:12:46.27
we're getting the legs going.
00:12:46.28\00:12:47.58
Not only that, but the squats
00:12:48.49\00:12:50.53
we'll not be putting any
excess stress on the foot
00:12:50.54\00:12:53.69
and so we'll be
able to get some exercise
00:12:54.65\00:12:58.37
there without hurting it.
00:12:58.38\00:13:00.28
Okay, let's go and
sit back on the chair.
00:13:03.72\00:13:05.36
And now what we're gonna do
is we're gonna step and place
00:13:06.50\00:13:09.08
just sitting here.
00:13:09.09\00:13:10.08
Okay, just like that.
00:13:10.64\00:13:12.66
Just up and down
00:13:18.63\00:13:19.70
and you'll be surprised at just
00:13:22.40\00:13:24.68
how fast you can start
feeling a little bit an effect
00:13:24.69\00:13:29.06
even though
you're just sitting down.
00:13:29.07\00:13:31.01
It's amazing. You do feel this.
00:13:31.02\00:13:35.08
Mollie, has been instrumental
00:13:36.91\00:13:39.31
in helping many
people get healthier
00:13:39.32\00:13:42.18
I know because I remember
00:13:42.19\00:13:43.94
when Shelley was going
through some struggling,
00:13:43.95\00:13:46.33
and she was sharing with that
the other night on an interview
00:13:46.34\00:13:48.98
where you were the
one who suggested she come
00:13:48.99\00:13:51.35
and get some helping.
00:13:51.36\00:13:52.78
By God's grace she is
doing a lot better now.
00:13:52.79\00:13:55.01
Because of house
experience at Black Hills
00:13:55.02\00:13:57.47
we are sold on what we can
do to help people get better.
00:13:57.48\00:14:00.32
And now it's
just a lot of people
00:14:00.33\00:14:02.59
don't know all
that, that's story
00:14:02.60\00:14:04.67
but its just the
most incredible story
00:14:04.68\00:14:06.85
because Howell,
had been very sick.
00:14:06.86\00:14:09.17
Yes, he had.
00:14:09.18\00:14:10.17
And Mollie and I don't
want to provoke him out,
00:14:10.18\00:14:13.05
but you set a point
00:14:13.06\00:14:14.48
where you would
have been being surprised
00:14:14.49\00:14:16.34
if you've got home
00:14:16.35\00:14:17.34
and he wouldn't
mingle with you anymore.
00:14:17.35\00:14:19.50
We were very
concerned and even by the time
00:14:19.51\00:14:22.90
we got into Black Hills
00:14:22.91\00:14:24.18
I think that
your initial reaction
00:14:24.19\00:14:26.42
was this man is
really in bad shape.
00:14:26.43\00:14:28.24
Right, well, the
whites of his eyes
00:14:28.25\00:14:29.93
was somewhat of the
color of your shirt.
00:14:29.94\00:14:31.40
That's right. They were so bad
00:14:31.41\00:14:32.84
and his liver was
inflamed to the point
00:14:32.85\00:14:35.03
where it's protruding from
his abdomen and also he is,
00:14:35.04\00:14:40.18
he's allowed me to share
00:14:40.19\00:14:41.90
some of these
things over the years.
00:14:41.91\00:14:43.19
The coronary risk ratio
00:14:43.20\00:14:44.42
which is supposed to
be between three and five,
00:14:44.43\00:14:46.79
Howell's was 16.6.
00:14:46.80\00:14:48.87
His was about as
high as I'd seen.
00:14:48.88\00:14:51.38
And of course he
couldn't walk very well
00:14:51.39\00:14:52.93
and you actually would
gonna come at the only program
00:14:52.94\00:14:56.53
and had to come with ginners.
00:14:56.54\00:14:58.42
Of course, just go
make sure he got there safe.
00:14:58.43\00:15:00.35
Right and even back
then and even before
00:15:00.36\00:15:04.70
she was General
Manager and Vice President,
00:15:04.71\00:15:07.80
she couldn't be
away from 3ABN very long.
00:15:07.81\00:15:10.04
Everybody go, Mollie, Mollie.
00:15:11.25\00:15:12.79
I stayed a week
and then Howell stayed,
00:15:12.80\00:15:15.11
I believe it was
three more weeks.
00:15:15.12\00:15:16.83
He did, and how many
miles did he wind up walking.
00:15:16.84\00:15:20.62
Howell got to the point,
00:15:20.63\00:15:22.51
where he was
walking 10 miles a day.
00:15:22.52\00:15:24.90
And here's the
beauty of the program
00:15:24.91\00:15:26.71
and how it work and
that is that Tommy Shelton
00:15:26.72\00:15:30.79
had come out to the program
00:15:30.80\00:15:32.65
and the day he got back to 3ABN,
00:15:32.66\00:15:35.53
Howell was inspired
to get off the couch,
00:15:35.54\00:15:37.97
get rest, and drive to 3ABN
00:15:37.98\00:15:40.66
which isn't just
around the corner.
00:15:40.67\00:15:42.05
No, it's not.
00:15:42.06\00:15:43.12
And so he had a do
about 20 minute drive
00:15:43.13\00:15:45.41
I would guess.
That's very right.
00:15:45.42\00:15:46.63
Came to 3ABN and you saw him
and were surprised to see him.
00:15:46.64\00:15:49.54
I was surprised that he
could, could make it into 3ABN
00:15:49.55\00:15:53.79
and Tommy had
just been in my office
00:15:53.80\00:15:56.41
and he was so much better
from having been at Black Hills.
00:15:56.42\00:15:59.66
So I told Howell come
let's go talk to Tommy
00:15:59.67\00:16:02.41
and he was so encouraged
about what Tommy said.
00:16:02.42\00:16:05.53
I ask him, "Honey, would you
consider going to Black Hills."
00:16:05.54\00:16:08.71
And he said, "Yes."
00:16:08.72\00:16:10.40
Which was
another surprise for me
00:16:10.41\00:16:12.32
and the rest is history.
00:16:12.33\00:16:13.44
Right, when I wrap
it Howell share is that,
00:16:13.45\00:16:16.71
when he got to the
parking lot of 3ABN.
00:16:16.72\00:16:18.77
he almost turned
around and were back home.
00:16:18.78\00:16:20.90
He's feeling so bad.
00:16:20.91\00:16:22.35
Yeah, he's feeling so bad
but yet he knew that God was--
00:16:22.36\00:16:25.73
Oh, it was a God thing,
00:16:25.74\00:16:26.97
you knew that God
had directed this.
00:16:26.98\00:16:29.90
And so by the end of the program
00:16:29.91\00:16:31.49
Howell was
walking 10 miles a day.
00:16:31.50\00:16:33.90
Ten miles a day and his
eyes have returned to white.
00:16:33.91\00:16:36.87
His bilirubin level had gone
00:16:36.88\00:16:38.45
from five back down to
one into a normal range.
00:16:38.46\00:16:41.41
His liver enzymes
almost totally normal.
00:16:41.42\00:16:44.00
His liver now is back
inside his abdominal wall
00:16:44.01\00:16:47.02
where its supposed to be
and his coronary respiration,
00:16:47.03\00:16:50.29
Mollie, went from
16.6 down to 3.1, yes.
00:16:50.30\00:16:54.98
And so now if you turn on
3ABN, guess who'll you see?
00:16:54.99\00:16:58.76
Most any day,
you'll see Howell teaching.
00:16:58.77\00:17:00.79
Howell Steenson, back
in the ministry again,
00:17:00.80\00:17:03.50
serving God, helping
people, make it to the kingdom,
00:17:03.51\00:17:07.22
what he himself at
one time, there's no way.
00:17:07.23\00:17:10.52
There is no hope,
00:17:10.53\00:17:11.78
you know if I remember correctly
00:17:11.79\00:17:14.94
he walked
something on 299 miles.
00:17:14.95\00:17:17.26
That sounds far about right.
00:17:17.27\00:17:18.36
I think that's a about right
and the first day we got there,
00:17:18.37\00:17:20.59
he could hardly
walk half a mile.
00:17:20.60\00:17:23.13
Yeah, barely could make it
down to the dining hall, yeah.
00:17:23.14\00:17:26.34
And with me
sitting here in this chair
00:17:26.35\00:17:28.19
imitating like I'm walking.
00:17:28.20\00:17:29.85
There is, this is good exercise.
00:17:30.97\00:17:33.24
Yeah, it is, yeah.
00:17:33.25\00:17:34.68
And I tell people, I tell him,
00:17:34.69\00:17:35.77
look if you're sitting down
00:17:35.78\00:17:37.09
and you're enjoying
watching television fine,
00:17:37.10\00:17:39.72
but do some exercise, right.
00:17:39.73\00:17:41.49
Yeah, because we've
been doing the program here
00:17:41.50\00:17:43.81
and even the
squats and so forth,
00:17:43.82\00:17:45.21
in fact we're gonna
do some more of those
00:17:45.22\00:17:46.42
here in just a second.
00:17:46.43\00:17:47.95
You can do that and
get back on the chair
00:17:47.96\00:17:49.81
and keep going.
Okay, lets do it now,
00:17:49.82\00:17:51.34
in fact lets stand back up
we're gonna do few more squats.
00:17:51.35\00:17:54.26
I shared the story of
howell as a thought for the day
00:17:56.64\00:18:00.49
and I call up in
despair to destiny.
00:18:00.50\00:18:02.66
Yes, because
that's where he was at.
00:18:02.67\00:18:05.20
He was on the point of despair
00:18:05.21\00:18:06.87
and now he is again
fulfilling his destiny.
00:18:06.88\00:18:08.85
Yes, he is. Which is
ministering to people.
00:18:08.86\00:18:10.77
And if any of
you who know Howell,
00:18:11.96\00:18:15.42
my little pet term
for him is my pal Howell.
00:18:15.43\00:18:18.47
Yes, 'Cause he is
everybody's friend.
00:18:18.48\00:18:20.31
He is and expect
that a whole lot of people
00:18:20.32\00:18:23.36
that are watching today
00:18:23.37\00:18:24.95
have called for prayer
and God help on that line
00:18:24.96\00:18:28.26
and he will pray for
you anytime you want.
00:18:28.27\00:18:31.22
Oh I'm sure you will.
00:18:31.23\00:18:33.00
Now even of course
when he was in the program.
00:18:33.01\00:18:35.66
He was still trying to minister
00:18:35.67\00:18:36.66
and help other people even
when he himself is so sick.
00:18:36.67\00:18:39.50
Yeah, just he's in. Yeah.
00:18:39.51\00:18:41.29
And of course Mollie and Howell
00:18:44.52\00:18:47.31
had a lot of do with
the very origin of 3ABN.
00:18:47.32\00:18:50.06
Oh, we've known, Danny Shelton,
00:18:50.07\00:18:52.03
for a long time
before there wasn't 3ABN.
00:18:52.04\00:18:55.16
Oh, really.
00:18:55.17\00:18:56.20
And one more,
okay, back in the chair.
00:19:00.67\00:19:04.32
And let's step some more.
00:19:04.33\00:19:06.07
I'm always ready to
go back in the chair.
00:19:06.08\00:19:07.99
So it must be
exciting for you to see
00:19:10.39\00:19:13.90
what 3ABN has become.
00:19:13.91\00:19:15.36
Oh, it's, it's a miracle here
00:19:15.37\00:19:17.26
almost everyday
to see all that God
00:19:17.27\00:19:20.99
does to further
the cause of Christ
00:19:21.00\00:19:24.39
around the world
for this ministry.
00:19:24.40\00:19:25.95
And as you know I
get to be in the business
00:19:27.85\00:19:29.88
of seeing miracles too
00:19:29.89\00:19:31.36
because we got to
see those every month
00:19:31.37\00:19:33.37
we see people
who knew better like
00:19:33.38\00:19:36.59
we term broken
people, that's right.
00:19:36.60\00:19:38.61
And you help mend them
00:19:38.62\00:19:40.25
through the path
of the Holy Spirit
00:19:40.26\00:19:41.52
and we as a staff
get together all time
00:19:41.53\00:19:44.97
pray that God
will empty self himself
00:19:44.98\00:19:47.57
and allow the Holy Spirit
to do its healing ministry.
00:19:47.58\00:19:50.36
That's right, as long
as we stay out the way,
00:19:50.37\00:19:52.25
things go really well.
00:19:52.26\00:19:53.39
Okay, now we're gonna change
this up little bit Mollie.
00:19:54.20\00:19:55.81
We're gonna do
something it's very simple
00:19:55.82\00:19:58.40
and that's we're
goona cross our leg.
00:19:58.41\00:20:00.76
Now we're gonna go
and cross the other leg.
00:20:00.77\00:20:03.05
Now keep going that way.
00:20:03.06\00:20:05.02
Seems like such a simple thing.
00:20:05.03\00:20:06.39
And we're gonna
make into an exercise.
00:20:07.40\00:20:09.24
Oh, let's see that
it will be a good one.
00:20:09.25\00:20:11.37
So when people think,
oh, I can get exercise,
00:20:15.12\00:20:17.24
sitting in chair, you're
wrong, because you can't.
00:20:17.25\00:20:19.65
Where is the
will, there's a way.
00:20:19.66\00:20:21.71
When there is no
will, there is no way.
00:20:21.72\00:20:23.07
And that's what, Howell,
found, he found his will.
00:20:24.85\00:20:26.59
Yes, he did. And
while he was there,
00:20:26.60\00:20:28.57
he wrote a beautiful
letter that I still have.
00:20:28.58\00:20:30.94
It says, I want to live.
00:20:30.95\00:20:32.79
Where he started to
think of all the reasons
00:20:32.80\00:20:34.89
why he want to live.
00:20:34.90\00:20:36.29
And Mollie,
you're big part of that.
00:20:36.30\00:20:37.88
Well, he and I have been
together a long time, yeah.
00:20:37.89\00:20:41.53
And one of the joys I
have, is your reunion.
00:20:42.23\00:20:46.23
And I know that,
you saw Howell again.
00:20:46.24\00:20:48.24
He's a different person
00:20:48.25\00:20:49.24
that got off that plane.
Yeah, it was, really exciting.
00:20:49.25\00:20:52.34
I asked, somebody has
said, because off course,
00:20:52.35\00:20:55.66
I was in here
3ABN when he came back.
00:20:55.67\00:20:57.96
And so I asked several people.
00:20:57.97\00:20:59.67
How did Mollie,
respond when she saw Howell.
00:21:01.14\00:21:04.11
And they said,
how does a term wept.
00:21:04.12\00:21:05.76
They said you were
really excited to see
00:21:10.44\00:21:12.62
the
transformation that take place.
00:21:12.63\00:21:14.28
Oh, it was incredible.
00:21:14.29\00:21:15.86
So I sending you
back a different,
00:21:15.87\00:21:17.12
you know, back
taking the years off
00:21:17.13\00:21:19.03
and sending you back.
00:21:19.04\00:21:20.10
Absolutely. Howell of old.
00:21:20.11\00:21:21.94
And absolutely did.
And I praise God for that
00:21:21.95\00:21:25.68
and appreciated
Black Hills ever since.
00:21:25.69\00:21:28.43
Oh, wonderful. And I know that,
00:21:28.44\00:21:32.12
Shelley was in a point
where she was having trouble,
00:21:32.13\00:21:34.51
getting on top of it.
00:21:34.52\00:21:35.57
Yes. And she and J.D came out
00:21:35.58\00:21:37.29
and what a
wonderful change for her.
00:21:37.30\00:21:39.61
Yes, it was, and now she
is so such a central part.
00:21:39.62\00:21:44.03
Okay, let's go back to stepping.
00:21:44.04\00:21:45.47
Now the good part
of aerobic exercise,
00:21:47.41\00:21:49.16
Mollie, is there is a warm up,
00:21:49.17\00:21:51.78
there is a training phase
and then there is a cool down.
00:21:51.79\00:21:56.18
And we're about to
enter the cool down.
00:21:56.19\00:21:57.67
Oh, that's good.
00:21:57.68\00:21:58.78
And where are you
from originally Mollie.
00:22:03.00\00:22:04.68
I'm from the Dakota, well
from the Dakota, Alabama area.
00:22:04.69\00:22:07.47
Okay. I'm out in the country.
00:22:07.48\00:22:08.81
So your ascent
is mainly Alabama.
00:22:08.82\00:22:11.01
Alabama. Alabama.
Yes. All the way through.
00:22:11.02\00:22:13.06
They tell me, my
ascent-- my ascent improves
00:22:16.69\00:22:19.87
when I come to
Illinois, but if I go home,
00:22:19.88\00:22:22.54
I can be away from my
sisters. I got 3 sisters.
00:22:22.55\00:22:25.34
I can be around
then for 15 minutes
00:22:25.35\00:22:27.32
and pick it up
all right back up.
00:22:27.33\00:22:29.29
Well, I had--
00:22:29.30\00:22:30.44
when I was living in
Washington State as a young boy.
00:22:30.45\00:22:32.98
My cousins, my
mom's sister's children,
00:22:32.99\00:22:36.53
we were all very close
00:22:36.54\00:22:37.75
and they moved to
Huntsville, Huntsville,
00:22:37.76\00:22:41.64
because my uncle was
involved with bowing.
00:22:41.65\00:22:44.77
And Huntsville at one
time was very big on that.
00:22:44.78\00:22:47.31
And so here you have,
you would understand this,
00:22:47.32\00:22:49.36
'cause you're like
seven, eight years old
00:22:49.37\00:22:51.17
and your cousins move away.
00:22:51.18\00:22:52.80
They come back in 10 years.
00:22:52.81\00:22:54.25
It's awesome, how
young I'm feeling,
00:22:54.26\00:22:56.57
so it's like,
where did this come from.
00:22:56.58\00:22:58.85
You didn't talk
like that when you left.
00:22:58.86\00:23:00.62
That is definitely
something you will pick up
00:23:01.71\00:23:05.04
when you are in
Alabama for long.
00:23:05.05\00:23:06.56
And everything
is was roll tight.
00:23:06.57\00:23:08.25
Oh, absolutely.
00:23:08.26\00:23:09.26
I heard that all
the time, roll tight.
00:23:09.27\00:23:12.43
When I left Alabama,
00:23:12.44\00:23:13.64
I was surprised everybody
didn't pull for the tide.
00:23:13.65\00:23:15.98
And of course they were doing
00:23:17.92\00:23:19.01
the time of Paul
Bear Bryant. Oh, yes.
00:23:19.02\00:23:20.46
Also there is
really in the heyday.
00:23:20.47\00:23:22.20
Well, that's exciting.
00:23:25.44\00:23:26.44
It's just exciting to see
it, and I know, even from,
00:23:26.45\00:23:29.55
I used to
remember the first time
00:23:29.56\00:23:30.81
I ever came out
here to do a 3ABN
00:23:30.82\00:23:33.21
interview with Pastor
Torrison and his wife Carol.
00:23:33.22\00:23:37.44
In fact in 1997
as we were-we stayed,
00:23:37.45\00:23:41.22
I stayed at the uplink station,
00:23:41.23\00:23:43.05
that person, he
just had opened this.
00:23:43.06\00:23:45.17
So I remember I've seen massive
changes just during my time.
00:23:45.18\00:23:49.04
Oh, yes, of being
involved in Body & Spirit,
00:23:49.05\00:23:50.55
which is in its ninth year now,
00:23:50.56\00:23:51.69
so that's been
very exciting to see
00:23:51.70\00:23:53.51
how God's blessed that.
00:23:53.52\00:23:55.28
So by God's grace,
we keep going forward.
00:23:55.29\00:23:58.95
Absolutely, no
turning back. All right.
00:23:58.96\00:24:01.32
Mollie, you're
feeling to get warm?
00:24:03.47\00:24:04.79
Oh, yes. Started to
glow a little bit yet.
00:24:04.80\00:24:06.69
Ah, I'm glowing.
I've heard that you women
00:24:06.70\00:24:08.22
don't sweat like we men.
00:24:08.23\00:24:09.95
You start glowing.
00:24:09.96\00:24:11.84
Well, I've got the
natural glow, okay.
00:24:11.85\00:24:15.62
Okay, let's
start slowing it down.
00:24:17.91\00:24:19.72
Now we are into cool down time.
00:24:19.73\00:24:21.74
Now one thing I kind of
held back on saying so far,
00:24:21.75\00:24:24.83
and that is, if
somebody has plantar fasciitis
00:24:24.84\00:24:27.98
and I did
mention that one person
00:24:27.99\00:24:29.81
who called
because of Body & Spirit
00:24:29.82\00:24:31.98
and wanted to
know what you can do it
00:24:31.99\00:24:33.05
because she didn't
want to go for surgery.
00:24:33.06\00:24:34.74
And I said, look
what you want to do,
00:24:34.75\00:24:36.17
is get two pails of water.
00:24:36.18\00:24:39.03
Make one as hard
as you can stand,
00:24:39.04\00:24:41.05
and the other
one, put ice in it.
00:24:41.06\00:24:43.12
And what I want you to do,
00:24:43.13\00:24:44.27
is put your foot in
that hot water for a minute.
00:24:44.28\00:24:48.74
And then take it
out of that hot water,
00:24:48.75\00:24:50.85
and put it in the
cold water for 30 seconds
00:24:50.86\00:24:54.31
and I want you to
do that five times.
00:24:54.32\00:24:57.03
And they did that for a
week and after that week
00:24:57.04\00:25:01.41
the pain was gone, all right.
00:25:01.42\00:25:02.76
Because they just
did some natural remedies
00:25:02.77\00:25:04.67
and that's a
beauty of health ministry
00:25:04.68\00:25:08.70
that God has
blessed our church with.
00:25:08.71\00:25:10.92
If you just follow
simple basic principles,
00:25:10.93\00:25:14.85
you get well 'cause
your body wants to be well.
00:25:14.86\00:25:17.24
It doesn't want to be sick.
00:25:17.25\00:25:18.65
And so often we
simply go to a medication
00:25:18.66\00:25:21.40
and it just like I
tell people all the time.
00:25:21.41\00:25:23.24
If you take an
aspirin to lower a fever,
00:25:23.25\00:25:26.24
you're really
working against yourself,
00:25:26.25\00:25:28.27
'cause that fever is
there to fight off the decease
00:25:28.28\00:25:30.68
or if you have allergies,
00:25:30.69\00:25:32.56
your body sets up
pneumococcal bact.
00:25:32.57\00:25:34.81
So then it will trap the
flees coming and irritating you,
00:25:34.82\00:25:38.15
you blow it out set
up a pneumococcal bact
00:25:38.16\00:25:40.64
and it protects the body.
00:25:40.65\00:25:42.18
What we do as we taken out
00:25:42.19\00:25:43.54
histamine to open
it up and the body,
00:25:43.55\00:25:45.88
that's what not I wanted.
00:25:45.89\00:25:48.08
So we're working against
ourselves all the time, right.
00:25:48.09\00:25:50.57
Okay, let's cruise have to stop.
00:25:50.58\00:25:52.37
Now I want you do Mollie,
00:25:52.38\00:25:53.64
you just pull the
hands in front of us.
00:25:53.65\00:25:55.39
Blow out, and
crunch forward, and up.
00:25:55.40\00:25:58.99
Blow out, crunch forward and up.
00:25:59.00\00:26:02.08
Blow out, crunch forward and up.
00:26:02.09\00:26:05.15
Blow out, crunch and up.
00:26:05.16\00:26:07.91
Blow out, crunch, and back.
00:26:07.92\00:26:10.18
Right now we're
working the abdominal wall.
00:26:10.19\00:26:13.71
Blow out, crunch and back.
00:26:13.72\00:26:16.40
Blow out, crunch
and back blow out.
00:26:16.41\00:26:19.81
The key to working
your abdomen is learning
00:26:20.87\00:26:22.77
how to contrac the muscles
as you go through your workout
00:26:22.78\00:26:27.47
and blowing out will
encourage you to draw
00:26:27.48\00:26:29.95
your abdominal wall in.
00:26:29.96\00:26:31.62
If you inhale first,
then you expand it out,
00:26:31.63\00:26:34.56
then you're encouraging
your abdominal wall protrude.
00:26:34.57\00:26:37.16
And not too many
people I know Mollie,
00:26:37.17\00:26:38.65
want their abdominal
wall to protrude, no.
00:26:38.66\00:26:40.60
They all want to
flatten it, not extend it.
00:26:40.61\00:26:44.23
Unfortunately in our society,
00:26:44.24\00:26:45.76
far too many people are getting
too good at protruding it
00:26:45.77\00:26:48.69
and not enough
there to flattening it.
00:26:48.70\00:26:50.38
So that's what
we're focusing it on now,
00:26:50.39\00:26:52.59
blowing it out
and coming forward.
00:26:52.60\00:26:54.45
Blow out, blow out,
and blow out, and blow out.
00:26:54.46\00:27:00.81
Now, Mollie, what we're
gonna do is going to stretch
00:27:00.82\00:27:02.87
by turning and using the chair
to assist us in the stretch.
00:27:05.33\00:27:08.57
And now we're
gonna the other way.
00:27:11.23\00:27:12.36
Okay, good. Okay let's just,
00:27:18.21\00:27:20.85
you can go and stay sit it there
00:27:20.86\00:27:22.17
and we will go ahead
and finish off the show.
00:27:22.18\00:27:24.53
Well, I hope this
has been helpful for you.
00:27:24.54\00:27:26.17
So I've enjoyed very
much talking to Mollie.
00:27:26.18\00:27:27.98
But plantar fasciitis
00:27:27.99\00:27:29.09
is something you
can take care of.
00:27:29.10\00:27:30.76
Best of all you want to
prevent by keeping yourself fit.
00:27:30.77\00:27:33.52
And when you do your
exercise and do your eating.
00:27:33.53\00:27:35.85
Do it all for the glory of God.
00:27:35.86\00:27:37.51
On Body & Spirit,
Body & Spirit Aerobics,
00:27:37.52\00:27:39.99
we claim the promise of
Philippians 4:13 which states.
00:27:40.00\00:27:43.73
I can do all things,
00:27:43.74\00:27:45.23
that's all
things through Christ,
00:27:45.24\00:27:46.94
which strengthens me.
00:27:46.95\00:27:48.20
I appreciate you
joining us for workout.
00:27:48.21\00:27:50.40
God bless you. We
look forward to see you
00:27:50.41\00:27:52.56
next time on Body
& Spirit Aerobics.
00:27:52.57\00:27:55.20