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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Welcome to "Body and Spirit."
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I'm Jeanie McDonald Weaver,
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and you're gonna
do Strength Training
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one-on-one with me
today, don't be afraid.
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Welcome to "Body and Spirit."
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Today, we're gonna be doing
Strength Training one-on-one.
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We're gonna take
all the fear away.
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I've got Tim, that's
gonna be working with us,
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and LaDonna and
she has two little boys
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and she walks a
lot, runs a little bit,
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but doesn't do any
appreciable strength training.
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She has told me
that she's already lost
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two inches of
height doesn't know why?
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Well, we want try to load
up those bones a little bit.
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So, if any of you are
out there and you thought
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and you've just
written off strength training
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because it's too hard
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or you just don't
care about big muscles.
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This program is for you today,
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just put
whatever you've got down
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and come work with us because
we're gonna do very simple,
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but very effective
strength training moves
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to help grow those bones
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and to stay off
Sarcopenia and osteoporosis.
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Sarcopenia is
simply muscle wasting,
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and your muscles gonna
leave you if you don't use them.
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So, we're gonna
start using them,
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are you ready? I'm ready.
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They wanna stay
sitting down, but they can't.
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So you are gonna
standup here with me.
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So, we're gonna
start from the very first,
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what I'm gonna do about
eight to ten basic moves,
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but we're gonna use
weight since so forth today?
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We're gonna use
some ankle weights
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some of you have ankle weights
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you don't know
what to do with them.
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Some of you have free weights
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you don't know
what to do with them.
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I'm gonna show you
how to load with the band,
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we've used bands on here.
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Before so there is
all kinds of weights
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that you can do this.
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If you don't have
any of those things
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simple give some soup cans.
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It could be just a
soup can that you gonna use.
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If you gonna start
during some strength work
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if you don't have your weights,
so don't be afraid that.
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So we've got little balls,
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and we're gonna start
doing a little bit of warm up
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and the warm up is actually
gonna be one of our moves.
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So, our chairs
are right behind us,
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and we are just
gonna taken it first,
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I'm gonna put my
hands right here on my legs,
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and I'm gonna make sure
I get my hip hinge working.
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So whenever I push back,
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I want to see
everybody to do a hip hinge,
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and then you are gonna come down
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and then you are
gonna hold your chair,
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and then you are gonna
come down into the chair, okay.
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Now we're gonna come back up
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and we're just
gonna raise backup
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and then we're
gonna come back down
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and if you need to
put your hands here,
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put your hands on your chair.
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If you don't need that
swing that rear end back,
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way back come down
and hover over that chair
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and sit back down.
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And we're gonna do that again,
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come back up take a
big breath push back,
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hip hinge, come
back down and sit
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and then you're
gonna come back up.
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So, we're gonna
do this several times
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because this is using
the big muscles in your body,
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your legs, your gluteal,
back up, take a big breath.
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This time, we're gonna use
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a little bit of
lift with our arms,
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so as I come up I'm
gonna press I'm gonna push up.
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And we come back down,
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right now I wanna really
be pushing that hip hinge back
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and I want to bent my knees.
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Push that hip hinge
back little bit more
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because I wanna
see that back extended.
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That means straight out breath.
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How are you doing,
Tim? I'm doing great.
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All right, did you get warm yet,
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get warm yet, LaDonna,
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are you feeling
pretty good? Good.
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Yeah come back down,
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so I'm check LaDonna's
back here just on this because
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when you're doing this at home,
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you think that this might
be a simple move it's not, okay
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and as you're coming up and down
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some of you avoid
doing this repeated
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because your knees hurt,
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your knees hurt
because your are not pushing
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your rear end, back far enough
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and getting into your
heels as you're coming down.
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So as you did this next,
I'm gonna just gonna check,
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take a big breath, so I
wanna feel that hip hinge,
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I wanna gonna feel that back
really go extended, that's good.
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And as you come up,
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where are you putting
your pressure, LaDonna,
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in your feet? On the heel.
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Heel that's we
wanna do heels back,
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so we want get where we can
do about ten, so start with.
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So, we're using
our own body weight.
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Now on this last one
because we've got to about ten.
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We're gonna come back,
we're gonna pulling that stomach
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and when this position I
don't want have locked legs,
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I want those legs
bent, I want this tight.
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We're come down,
we're gonna hold it,
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so I'm gonna drop my chin in,
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I'm gonna put the
weight, where, where?
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We gonna put the
weight in my heels,
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yeah keep it down in
there keep it down there,
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drop a little bit lower,
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I want you to
really feel this grab,
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get that rear end
down little bit more, yes.
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So it's like your
skiing down a hill,
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so you are stayed down in there.
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How are you doing Tim?
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I'm doing good,
it's really getting
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Are you working on?
Yeah, really get tight.
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Yes, yes that's what we want,
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hold it, hold it and then
comes sit down, big breath.
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So how that feel?
Okay did you feel these?
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Burning a little bit.
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That's what you want,
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you want them to start burn
and just a little bit, okay.
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Now I'm gonna take
that ball put it down.
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And I'm going
to be in the chair,
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and I'm gonna do free leg,
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they are gonna
have some weights on.
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And so I'm gonna invite
them to get their leg weights.
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And I wanted to show you these.
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These are little bars
that are in these legs weights.
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It just a simple Velcro
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and these bars can
be taken out quickly,
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you can lighten them up
and you can put them back in,
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so that they are heavier.
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So, it's a very quick fix,
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so if you have are
we having for a knee
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you will be
starting it like two pounds
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if you have really that hips
are knees or sound like that,
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you want to go
to two, three pounds
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and work up to five pounds,
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they're both
putting on five pounds.
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Now after you get were
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you can do two to
three sets of this work,
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you are going to
take the five pound,
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maybe take a few bars out
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and you're
gonna load up that leg
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and you go to seven, okay.
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And that's fine,
you can use this.
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Now, you're gonna
sitting here, you can hold here
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and you wanna lean back
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just until you feel your
stomach kick in or work. Okay,
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so I want to lean
back just a little bit,
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you wanna keep
that back extended
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and you're gonna hold this
and you're gonna just take this
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and you're just gonna press
it out till you feel this again.
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So, we're coming right on
the edge of innovating this
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or getting it
working with the squats
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that we did, the chair squats.
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Now, we're pressing it
up, we're doing one at a time
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and I've had you lean open
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so that this is
working at the same time.
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Now could you do this
leaning back in the chair
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and totally resting, sure?
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You see I want you to
get your moneys worth here.
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So, I don't want you to
really lean into that chair
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I want you to open
hold yourself off that chair
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and then really
take that weight up,
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but when you bring
back don't rest it,
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so I'm doing with free
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so let say you don't
have weights at home.
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Well, you don't have
any excuse not to work is
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I'm look in without the way.
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And I'm feeling here and
I'm feeling it here, okay.
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How are you doing?
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How are you doing? I'm doing.
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You keep your stomach tight? No.
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Little, I caught
LaDonna did I catch you?
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I know, its okay,
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we are here to
help you right? In love.
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We are here to
help you in love, okay.
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So, we're work it on
we are right at ten now.
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So, I'm gonna come up,
and I'm gonna release that.
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I'm just gonna lean
forward for a second.
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You have to keep
your quadriceps guys,
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you just have
to, the squat, great.
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But now we're gonna
work specifically here
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and I'm adding the opening here
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so that we work our
quads the same time,
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if that's too hard for you
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just lean back into the
chair, bring that leg up.
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Now we're on the other leg
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and press out
when you bring it back
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don't put that leg down
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just keep come
and just like that.
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You can hang on here
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that's fine take big breath
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turn out to touch that back
can, you can if you need to,
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that's fine
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everybody has a different place
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you want to be
effective for you, okay.
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So, you can take a
breath, little breath out.
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So, you don't
want to hyperventilate,
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so you don't have like blow,
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you just have to keep breathing
that' kind of important.
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Don't you think? Keep breathing,
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don't stop
breathing, take a big breath.
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If you start to
crunch in, don't do that,
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keep your
shoulders up, keep this up.
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Now, you're getting,
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if it's getting really hard
go ahead and lean your back,
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back and continue this,
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because I want
to really work that,
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these up here,
good, you're doing good?
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Doing great, and
I'm fifteen already.
00:09:48.36\00:09:50.21
Okay, fifteen? Yeah.
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He's reminding me fifteen,
we're only supposed to do ten,
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or you can do two
sets of ten right now
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so that's able for you to do.
00:09:56.72\00:09:58.33
So, we're gonna
follow this in succession.
00:09:58.34\00:10:00.04
Let me just tell you out there,
00:10:00.05\00:10:02.18
we are following a program
00:10:02.19\00:10:03.52
that's call Strong
Women and Men Stay Young.
00:10:03.53\00:10:07.58
And you can, this is
a national researcher
00:10:07.59\00:10:11.99
who has done Strength Training
to help with osteoporosis, okay.
00:10:12.00\00:10:16.39
And this book is everywhere.
00:10:16.40\00:10:17.99
We're gonna stand up now
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and we were at
the opposing muscle,
00:10:19.42\00:10:21.33
so we're gonna
carefully as we come up
00:10:21.34\00:10:23.85
push that rare end back come up
00:10:23.86\00:10:26.84
we're gonna step to side
00:10:26.85\00:10:28.55
and I have them
stand side holding here,
00:10:29.98\00:10:33.31
so that you can
see from the side
00:10:33.32\00:10:35.20
what they are
doing with your leg.
00:10:35.21\00:10:36.34
If you at home you go ahead
00:10:36.35\00:10:38.39
and step behind
your chair, okay.
00:10:38.40\00:10:40.99
But they are gonna
be leaning on the side
00:10:41.00\00:10:43.56
because I want
them to see your leg
00:10:43.57\00:10:46.09
you gonna put that leg back
00:10:46.10\00:10:47.68
the front leg is
what? Not locked.
00:10:48.75\00:10:52.09
Not locked, right not locked
00:10:52.10\00:10:54.63
and I have got
this here by need it.
00:10:54.64\00:10:56.20
Not leaning into it,
but I got her to hold me
00:10:56.21\00:10:59.33
or if I'm home I'm here
don't lean into it, okay.
00:10:59.34\00:11:03.43
So, I'm gonna key
up right here right.
00:11:03.44\00:11:06.34
So, I'm gonna tighten
in, got my leg back here
00:11:06.35\00:11:09.11
you gonna bring
me heel to my hip
00:11:09.12\00:11:11.94
we, okay bring it back
down, take a big breath.
00:11:11.95\00:11:14.38
So, if I lean I'm
gonna lean from my hip hinge,
00:11:15.11\00:11:18.52
I don't want arch my back, back.
00:11:18.53\00:11:20.52
So, I'm gonna lean
in from that hip hinge,
00:11:20.53\00:11:22.77
so after you've leaned in
00:11:22.78\00:11:24.61
and you're pulling
that heel to your hip
00:11:24.62\00:11:27.02
really well,
you wanna to notice.
00:11:27.03\00:11:29.86
Tim has got his leg way
back opening at the hip.
00:11:29.87\00:11:33.94
LaDonna started at stage one,
00:11:33.95\00:11:37.18
the knee is right in
line with the other knee
00:11:37.19\00:11:40.29
and she is just
bringing her heel to her hip.
00:11:40.30\00:11:43.67
Tim has his hip
open, he's in stage two,
00:11:43.68\00:11:47.40
and is pointing that heel
to the hip same positioning.
00:11:48.48\00:11:51.80
If you wanna lean
you lean from the hip
00:11:51.81\00:11:54.25
then you pull
that heel up and back.
00:11:54.26\00:11:57.93
So this is plenty for here,
00:11:57.94\00:11:59.58
she would do
this to two sets for,
00:11:59.59\00:12:03.70
is it natural to be shaky,
00:12:03.71\00:12:05.02
yes that's what we want,
that's when I feel really shake.
00:12:05.03\00:12:08.99
That's we know we're at
the right weight for you
00:12:09.00\00:12:12.43
and the right positioning.
00:12:12.44\00:12:13.65
I'm a little shaken,
00:12:13.66\00:12:15.42
'cause you want to
overload that muscle,
00:12:15.43\00:12:17.14
okay, okay.
00:12:17.15\00:12:18.33
We started you
at stage one. Okay,
00:12:18.34\00:12:22.64
so we're gonna do
that for ten lifts
00:12:22.65\00:12:25.27
and maybe that's all.
00:12:25.28\00:12:26.57
Then we're gonna
next week try to do
00:12:26.58\00:12:29.55
maybe two sets of Tim, okay
00:12:29.56\00:12:31.39
so have you done both legs yet?
00:12:31.40\00:12:32.72
So, we're gonna
go the other leg,
00:12:33.82\00:12:35.30
so go ahead and
just switch your legs
00:12:35.31\00:12:36.71
so that bring him down
00:12:36.72\00:12:38.35
and you gonna take
that on right back.
00:12:39.05\00:12:40.43
Yup just like that.
00:12:40.44\00:12:41.99
So she starting with
your knee in position
00:12:42.00\00:12:45.43
and Tim is got is way back.
00:12:46.49\00:12:47.87
So, I'm gonna start here,
00:12:47.88\00:12:48.87
this is stage one,
well I'm no weight.
00:12:48.88\00:12:52.83
So, if I had injury or
I'm very weak in my legs,
00:12:53.82\00:12:57.36
I'm stage one right here
and I'm just bring that heel up
00:12:58.29\00:13:01.04
and squeezing
that hamstring, okay.
00:13:01.05\00:13:04.61
You're gonna count ten,
00:13:04.62\00:13:06.42
big breath, exhale, blow. Ten.
00:13:07.55\00:13:12.95
Oh that is it, how
you're gonna do? Okay,
00:13:12.96\00:13:16.68
so two positions,
good load hamstrings,
00:13:16.69\00:13:20.24
good load quad, got
warmed up for the squats now,
00:13:20.25\00:13:23.23
we're ready for the next move.
00:13:23.24\00:13:24.42
We're gonna keep
the leg weights still on
00:13:24.43\00:13:26.58
I'm gonna do mine without.
00:13:26.59\00:13:28.64
So those of you at home,
don't think you can't do this
00:13:28.65\00:13:32.39
because you don't have
these weights no, no, no,
00:13:32.40\00:13:34.31
you don't get of that easy,
00:13:34.32\00:13:35.63
right. Absolutely.
00:13:36.43\00:13:37.54
Right, so stand in
a position you are,
00:13:37.55\00:13:40.28
soften the knees
00:13:41.68\00:13:42.66
now we go out to the
side with that leg weight.
00:13:42.67\00:13:46.36
So, I'm gonna soft my knees.
00:13:46.37\00:13:47.34
I got my chair
here if I need it,
00:13:47.35\00:13:49.48
my belly button is what? In.
00:13:49.49\00:13:52.42
She is good,
LaDonna, she's got it.
00:13:52.43\00:13:55.65
Now I'm gonna
come right to there,
00:13:55.66\00:13:57.09
and I'm gonna bring it back in.
00:13:58.37\00:13:59.58
And see I'm doing these
00:13:59.59\00:14:00.56
very
progressively and very slow,
00:14:00.57\00:14:02.67
you don't have to do
this quick and jerky.
00:14:02.68\00:14:04.48
This is Strength
Training One-on-One.
00:14:04.49\00:14:06.39
I want to make sure
my positioning is good,
00:14:06.40\00:14:08.86
so I don't hurt
my back or a joint,
00:14:09.68\00:14:12.83
I want to help my joint.
00:14:12.84\00:14:14.48
So as you are coming up,
you're gonna notice some of you,
00:14:15.03\00:14:19.23
now these two
are doing very well
00:14:19.24\00:14:20.81
as I'm watching them.
00:14:20.82\00:14:21.95
You do not want
to turn your toe up.
00:14:21.96\00:14:25.28
Now you can go further,
00:14:25.29\00:14:26.90
but we don't want
you to go further.
00:14:26.91\00:14:28.62
We want, we don't
want you up like that.
00:14:28.63\00:14:30.94
We want you
straight out with that toe
00:14:32.44\00:14:35.74
and the other leg is what? Bent.
00:14:35.75\00:14:39.24
Bent, it's soft, and shaky.
00:14:39.25\00:14:41.91
Yeah that's good,
that's what we want. Okay,
00:14:41.92\00:14:44.94
tight tummy, bring
that right up to the side,
00:14:44.95\00:14:49.01
it's okay if you
don't have weights.
00:14:49.02\00:14:50.56
I want you to start thinking
about somehow getting a good.
00:14:52.27\00:14:55.53
You can even put a
heavier boot on your foot
00:14:55.54\00:14:57.62
if you don't have leg weights,
00:14:57.63\00:14:58.77
so you don't want to
spend any money for it's fine,
00:14:58.78\00:15:00.66
put a boot on it.
00:15:00.67\00:15:01.72
Nineteen and twenty.
00:15:01.73\00:15:04.01
Okay, so that's
good. That's wonderful.
00:15:05.01\00:15:07.76
So, you should feel
quite a lot of tension
00:15:07.77\00:15:09.44
right out here, okay.
00:15:09.45\00:15:11.24
So that's on our ab
ductors and our air ductors.
00:15:11.25\00:15:13.87
So, now I'm just gonna
move to the other side.
00:15:13.88\00:15:16.42
And I'm going to just ready
to bring that other leg out,
00:15:19.41\00:15:23.52
So, I'm gonna soften my leg,
pull my tummy in, not gonna arch
00:15:24.43\00:15:30.45
and I'm gonna bring that ankle
leading right out to the side.
00:15:30.46\00:15:35.30
And I almost want
to turn my toe in,
00:15:36.14\00:15:39.00
because some of you
have... It's going out.
00:15:39.01\00:15:40.44
Yeah you have a
propensity to turn it out
00:15:40.45\00:15:43.37
andthe reason is because
00:15:43.38\00:15:45.87
you're want the
stronger muscles to take over.
00:15:45.88\00:15:48.00
You don't want to
use those weaker muscles.
00:15:48.01\00:15:49.78
And so you had a
tendency to turn your toe
00:15:49.79\00:15:52.44
even a little bit and then
you're gonna be off onto muscles
00:15:52.45\00:15:56.06
we've already worked.
00:15:56.07\00:15:57.67
So, I'm almost keep your toe in,
00:15:57.68\00:15:59.78
keep it soft not
locked, there we go.
00:15:59.79\00:16:04.86
Now, you're gonna be
really feeling here, right.
00:16:04.87\00:16:07.07
Yes, yes, that's we want.
00:16:07.08\00:16:09.76
These are very
simple, very effective.
00:16:09.77\00:16:12.77
I was working with
a 72 year-old woman
00:16:14.98\00:16:18.63
and we worked for a year.
00:16:18.64\00:16:21.82
She increased her
strength three fold
00:16:21.83\00:16:24.22
in that one year
just by doing, yeah,
00:16:24.23\00:16:25.89
progressing up
on this simple moves
00:16:25.90\00:16:27.90
that we're doing
today Strength Training 101.
00:16:27.91\00:16:29.94
How many is that? Eighteen.
00:16:29.95\00:16:32.20
Eighteen, good about
I think ten or twelve.
00:16:32.21\00:16:35.64
Pushing him. Okay,
00:16:35.65\00:16:36.68
so front extensions,
curls, side lifts, all right.
00:16:36.69\00:16:41.56
So now we're gonna
keep the weights on again
00:16:41.57\00:16:43.24
and we're going to
just go up into our toes,
00:16:43.25\00:16:46.19
come back down, okay.
00:16:46.20\00:16:48.12
Now, I'm gonna
add a wrinkle here.
00:16:48.13\00:16:49.82
You're ready for the wrinkle.
00:16:50.82\00:16:51.81
We want to start some kind
of dance move or something.
00:16:51.82\00:16:54.01
No dance move no.
00:16:54.02\00:16:55.29
So I'm gonna up on my toe.
00:16:55.30\00:16:57.64
Now they got
weights, I don't and if you,
00:16:57.65\00:17:00.70
if balance is an issue with you,
00:17:00.71\00:17:02.34
see I'm putting my hand
right here on this chair,
00:17:02.35\00:17:05.47
just to catch
myself a little bit.
00:17:05.48\00:17:07.34
So I'm gonna go up on
those toes come back down
00:17:07.35\00:17:10.10
and my belly button is
what and my knees are what?
00:17:10.11\00:17:13.57
Soft, soft okay...And I'm gonna
use the chair if I need it.
00:17:14.70\00:17:17.45
I'm gonna go up on my
toes, hold it and down.
00:17:17.46\00:17:20.02
Now if you're
getting pretty good with this
00:17:20.03\00:17:22.12
and you're holding your
balance, you can come like this
00:17:22.13\00:17:26.34
and like this and like this
00:17:26.35\00:17:28.90
and you're
going up on your toes,
00:17:28.91\00:17:30.66
you're trying to hold balance
while you're up on your toes.
00:17:30.67\00:17:32.90
And I'm gonna tell you
to hold it upon your toes,
00:17:32.91\00:17:35.10
one, two, three,
four, five, six, seven,
00:17:35.11\00:17:40.84
I'm on my toes, on my toes,
00:17:40.85\00:17:42.51
on my toes, on my
toes, on my toes and down.
00:17:42.52\00:17:46.15
You're feeling that
in your calves? I did,
00:17:46.16\00:17:47.67
yes that's what you want.
00:17:47.68\00:17:49.06
Now, I'm gonna invite
you to pick up weights.
00:17:49.07\00:17:51.48
LaDonna is gonna start
with five pound weights.
00:17:52.73\00:17:55.26
Some of you at home
need to just have a soup can.
00:17:55.27\00:17:59.64
Any kind of can
that fits in your hand.
00:17:59.65\00:18:01.87
Jeanie, how about an empty can.
00:18:01.88\00:18:03.78
Don't try me here Tim,
not an empty can you all.
00:18:04.96\00:18:08.55
Yeah, get a can
that has food in it.
00:18:08.56\00:18:10.79
Okay bring your
weights right up here, okay.
00:18:10.80\00:18:13.49
And we're just gonna
press come right over the head.
00:18:13.50\00:18:16.51
Now Tim has a shoulder issue,
he is gonna take one hand up,
00:18:16.52\00:18:20.68
but he is gonnatake one
hand and just hold it right here
00:18:20.69\00:18:23.61
because he is gonna
built a lot of endurance
00:18:23.62\00:18:28.35
just by holding this here
because he has weaker shoulder
00:18:28.36\00:18:30.74
because he has had a injury.
00:18:30.75\00:18:31.92
This one's gonna keep going,
00:18:31.93\00:18:33.14
he is gonna try to do ten reps.
00:18:33.15\00:18:34.80
And you're doing
ten reps right LaDonna.
00:18:34.81\00:18:37.14
Sure, I think I
feel kind of weak.
00:18:37.15\00:18:39.28
And as you come down you
want those shoulder blades
00:18:39.29\00:18:42.97
to be squeezing, right there.
00:18:42.98\00:18:45.25
And as you go up that
you can come right up over,
00:18:45.26\00:18:47.10
you need to do about three more.
00:18:47.11\00:18:48.50
Then you are gonna turn
00:18:48.51\00:18:49.89
and you're gonna come
forward for the next move,
00:18:49.90\00:18:52.76
that looks really good.
00:18:53.72\00:18:54.69
And I'm just doing it free,
00:18:54.70\00:18:55.99
okay so if you
order my soup cans,
00:18:56.00\00:18:58.92
not my empty
soup cans, soup cans.
00:18:58.93\00:19:01.80
All right or veggie burger
cans that will be really good.
00:19:01.81\00:19:06.89
It looks like six more, okay,
00:19:06.90\00:19:08.80
and I think good, am I drop.
00:19:08.81\00:19:10.55
So I'm right here and
I'm gonna turn my weights
00:19:10.56\00:19:13.39
and I'm just gonna
come down this way, okay.
00:19:13.40\00:19:16.36
And I can have my feet
like this with my knees soft
00:19:16.37\00:19:19.81
or I can be standing in a split
stance with one foot in front,
00:19:19.82\00:19:23.19
one foot in back, but I
still have my knee soft.
00:19:23.20\00:19:26.15
So, I'm gonna pull up with
those soup cans in my hands
00:19:26.16\00:19:29.22
and bring it down, pull
it up, bring it down. Okay,
00:19:29.23\00:19:34.20
so don't swing it
00:19:34.21\00:19:35.47
and the reason we know
00:19:35.48\00:19:37.20
whether we're using
this muscle correctly or not
00:19:37.21\00:19:39.71
is if I put my hand
here I feel that muscle
00:19:39.72\00:19:43.12
but if it comes too
far you loose the tension,
00:19:43.13\00:19:46.42
so I don't want to
loose the tension, right.
00:19:46.43\00:19:48.16
And if I go down I
don't want to swing it.
00:19:48.17\00:19:51.27
I want keep it right in there
00:19:51.28\00:19:52.87
make a muscle
pull bring it down.
00:19:52.88\00:19:55.26
How are you
doing? We're doing it.
00:19:55.27\00:19:56.73
Is that ten? Yeah, eight, nine.
00:19:56.74\00:19:59.68
Here like two cans, ten.
00:20:01.50\00:20:03.91
I don't think she did quite ten.
00:20:03.92\00:20:05.39
I will get right. It's new math.
00:20:06.56\00:20:08.59
We'll take the same weights
00:20:08.60\00:20:10.06
and the reason we're
not changing weights.
00:20:10.07\00:20:11.91
The only reason you
would change weights
00:20:11.92\00:20:13.19
is if you would have an injury
00:20:13.20\00:20:15.87
or you had you know that
you have known osteoporosis,
00:20:15.88\00:20:19.13
and you're very weak.
00:20:19.14\00:20:20.12
Then you might
change weights a little bit.
00:20:20.13\00:20:22.03
Otherwise we're
using the big muscle groups
00:20:22.04\00:20:24.44
that can take it more weight.
00:20:24.45\00:20:25.92
So now I got these
right here in front,
00:20:25.93\00:20:27.98
I'm gonna soften my knees
00:20:27.99\00:20:29.31
and do what with my
belly button, put it in.
00:20:29.32\00:20:31.47
Very good, it's
still shaken, little bit.
00:20:31.48\00:20:34.42
That's what we want,
we want you to shaken.
00:20:34.43\00:20:36.57
And now I'm
going to just pull up
00:20:36.58\00:20:39.13
just like I'm
washing some clothes.
00:20:39.14\00:20:41.33
Yeah, use to.
00:20:41.34\00:20:43.41
big breath.
00:20:43.42\00:20:44.39
I'll get the washing machine.
00:20:44.40\00:20:45.37
Not a washing
machine, so I got my soup cans.
00:20:45.38\00:20:49.43
How far up are
we supposed to go?
00:20:49.44\00:20:51.41
That's a good question.
00:20:51.42\00:20:52.53
You want to just come
up just under your chin.
00:20:52.54\00:20:54.79
And you want to let your
elbows come as far as you can
00:20:54.80\00:20:57.76
and you can look Tim is
doing a little different
00:20:57.77\00:21:00.79
because he is not
going up quite so far
00:21:00.80\00:21:02.43
because of his shoulder.
00:21:02.44\00:21:03.41
He still has the strength
in his upper body, probably,
00:21:03.42\00:21:07.20
especially so because
of his shoulder injury.
00:21:07.21\00:21:09.78
So, he's just
changed the position
00:21:09.79\00:21:12.22
and he doesn't go up
quite so far with his shoulders.
00:21:12.23\00:21:14.78
Breath, how are
you doing? Doing good.
00:21:15.87\00:21:18.05
How many is that? That was ten.
00:21:18.06\00:21:21.62
Oh, we need to do some more.
00:21:21.63\00:21:22.97
Take a big deep breath, okay.
00:21:22.98\00:21:25.33
Knees are soft,
tummies are in tight. Okay,
00:21:25.34\00:21:29.05
remember to keep
correcting your positioning
00:21:29.06\00:21:32.12
because this kind
of move done standing
00:21:32.13\00:21:34.25
like the three we've just done.
00:21:34.26\00:21:35.98
You're using your
whole core to get strong,
00:21:36.88\00:21:40.96
because you have
to be the stability
00:21:40.97\00:21:43.74
for this move
that they're doing.
00:21:43.75\00:21:45.59
That's why working with
some free weights, soup cans,
00:21:46.46\00:21:49.87
could be two rocks, okay,
00:21:49.88\00:21:52.19
it could be a van. Okay.
00:21:52.20\00:21:56.04
how is it doing? Eighteen.
00:21:56.05\00:21:58.21
Oh, that's good,
we'll get twenty.
00:21:58.22\00:22:00.11
Yes, I'm doing my two. Right.
00:22:00.12\00:22:03.47
Is that twenty?
00:22:03.48\00:22:04.45
I'm going have them
hold on to their weights.
00:22:06.10\00:22:08.86
If you want to put
your weights down right now,
00:22:08.87\00:22:10.73
that's fine.
00:22:10.74\00:22:11.71
We're going to
add the last move.
00:22:11.72\00:22:13.82
And the last move,
00:22:13.83\00:22:15.02
you generally do
leaning with a wall behind you
00:22:15.03\00:22:18.86
because you're
gonna pull your toe up.
00:22:18.87\00:22:20.30
When you pull your toe up,
00:22:20.31\00:22:21.85
you tend to want
to lock your legs.
00:22:21.86\00:22:23.72
So, we want pull our toes
up, we don't want lock our legs,
00:22:23.73\00:22:26.40
you want to keep our
knees just a little bit soft.
00:22:26.41\00:22:28.24
Ooh that's difficult.
00:22:28.25\00:22:30.08
Yeah, because
we're working balance.
00:22:30.09\00:22:32.18
We work like I'm rocking.
00:22:32.19\00:22:33.31
All kinds of stuff
with pulling that toe up
00:22:33.32\00:22:37.65
and you've got
the weights to balance
00:22:37.66\00:22:39.62
and you are hanging on.
00:22:39.63\00:22:40.94
And again remember at home,
00:22:40.95\00:22:43.17
if you want to take the
leg weights off your thing.
00:22:43.18\00:22:45.78
Wow these are
heavy, take them off.
00:22:45.79\00:22:47.96
Do this toe lift,
00:22:47.97\00:22:50.71
where you're on your
heels against the wall
00:22:50.72\00:22:53.13
and you're going
to fall off balance,
00:22:53.14\00:22:54.77
but you'll fall
into the wall kind off.
00:22:54.78\00:22:57.10
And you want to get where
you can hold those toes up
00:22:57.11\00:22:59.38
in count to twenty or thirty.
00:22:59.39\00:23:01.15
Okay, are you
counting? Not yet started.
00:23:01.16\00:23:03.87
I'll try it. I'll
try to keep my heel.
00:23:03.88\00:23:05.78
How are you feeling with
all, you're still shaken.
00:23:05.79\00:23:07.34
I made three seconds on my feet.
00:23:07.35\00:23:08.88
Okay, that's all right,
00:23:08.89\00:23:10.16
that's all right
and put them back down.
00:23:10.17\00:23:11.55
That's good.
00:23:11.56\00:23:12.66
I just want to do the
whole program for you.
00:23:12.67\00:23:15.24
This is Strong
Women and Men Stay Young.
00:23:16.07\00:23:18.11
Miriam Nelson is
the Researcher, MD,
00:23:18.12\00:23:21.75
who did all this research that
showed that within eight weeks,
00:23:21.76\00:23:25.42
you would be able to
get your strength up,
00:23:25.43\00:23:30.29
so that you could
actually have better function.
00:23:30.30\00:23:33.41
And they showed
this not on young people,
00:23:33.42\00:23:36.41
but they showed this on
70, 80, 90 year-old people.
00:23:36.42\00:23:40.97
Okay, now I'm going to invite
Tim and LaDonna to come down,
00:23:40.98\00:23:44.77
sit down, go ahead,
put your weights down.
00:23:44.78\00:23:47.04
Down, so if I've soup
cans put them down or a band.
00:23:48.24\00:23:52.09
So, I'm just going
to recover a little bit.
00:23:53.62\00:23:55.27
I'm gonna put
one leg out like that
00:23:55.28\00:23:57.28
and I'm just going
to kind of let my hands
00:23:57.29\00:23:59.98
slide down the leg, I'm
going to sit right at end,
00:23:59.99\00:24:02.36
so it doesn't
hurt my leg under here.
00:24:02.37\00:24:04.02
I'm just gonna let
my hands slide down.
00:24:04.03\00:24:06.95
I'm going to keep my knee bent
00:24:06.96\00:24:09.25
and I'm going to go
down as far as I feel I can
00:24:09.26\00:24:11.47
without bending my
back, right, right.
00:24:11.48\00:24:14.32
Now, I'm gonna straightened
that leg down just a little bit
00:24:15.70\00:24:19.70
and I'm gonna reach down there,
00:24:19.71\00:24:21.14
until I feel a
stretch in the back of the leg
00:24:21.15\00:24:22.83
and stretch to my back.
00:24:22.84\00:24:24.35
How is that doing? Stretch...
00:24:24.36\00:24:25.85
Now, I want you
to drop the chin,
00:24:25.86\00:24:27.56
so that that neck is in neutral
00:24:27.57\00:24:29.10
and we're going really low
stretch there just for a second.
00:24:29.11\00:24:32.34
There should be no
stress on your back,
00:24:32.35\00:24:34.24
if you have stress on your back,
00:24:34.25\00:24:35.64
you need to
pull your stomach in,
00:24:35.65\00:24:37.53
bent your knee just a
little bit and hip hinge.
00:24:37.54\00:24:40.46
Now, I'm going to come back,
00:24:40.47\00:24:41.70
but I'm not going
to make my back do it,
00:24:41.71\00:24:43.50
because it's worked hard today.
00:24:43.51\00:24:45.10
I'm gonna put my hands
right here on my knee, push
00:24:45.11\00:24:47.48
and come up. Okay.
00:24:47.49\00:24:50.45
So, we want to move with purpose
00:24:50.46\00:24:52.28
and we want to move
considering our joint
00:24:52.29\00:24:54.96
especially
backs and knees. Okay.
00:24:54.97\00:24:57.33
Now I'm going lean forward
if that hurts my leg at all.
00:24:57.34\00:25:02.02
Then I'm going to
keep my knee bent,
00:25:02.03\00:25:03.37
I'm going to
reach down, reach down,
00:25:03.38\00:25:06.08
reach down, reach down after
I get down as far I think I can,
00:25:06.09\00:25:09.41
with my back
extended yes, right.
00:25:09.42\00:25:12.87
Yes. Too good.
00:25:12.88\00:25:14.16
Then I'm going
to straightened it,
00:25:14.17\00:25:15.14
pull that toe
up, drop my body in,
00:25:15.15\00:25:17.96
so that I feel
that stretch right up
00:25:17.97\00:25:19.95
through back of the leg,
but I'm also stretching yeah
00:25:19.96\00:25:23.45
through the
shoulder arms, feels good.
00:25:23.46\00:25:26.08
It shouldn't hurt
your lower back at all,
00:25:26.09\00:25:28.13
shouldn't be any
stress. Take a breath.
00:25:28.14\00:25:30.61
You want to count to about
thirty on both of those. Okay.
00:25:31.69\00:25:35.61
Now, I'm gonna
pull in my stomach,
00:25:35.62\00:25:37.28
and LaDonna you're
going to pull yours in right.
00:25:37.29\00:25:39.90
And everybody out there is going
to pull their stomach's in.
00:25:39.91\00:25:42.09
Tim is in all the time. Okay.
00:25:42.10\00:25:44.11
And we're going to
put our hand right up here
00:25:44.12\00:25:45.93
and right here and
push, right back up.
00:25:45.94\00:25:50.10
So, we're going to be
right here and take my hands,
00:25:50.11\00:25:52.58
just gonna go over here
and reach my ear, that's all.
00:25:52.59\00:25:55.20
I'm just going to
touch my ear. See that.
00:25:55.21\00:25:58.45
Then we'll take the other hand
00:25:58.46\00:25:59.94
and I'm just going push it
behind my head. That's all.
00:25:59.95\00:26:03.23
And it gives a total
stretch to the whole lat
00:26:03.86\00:26:09.14
and the back part
of the arm triceps,
00:26:09.15\00:26:12.57
and it should be
very comfortable.
00:26:12.58\00:26:14.25
Yeah, all the way
down, that's what you want.
00:26:16.53\00:26:18.85
Your stomach nice and tight
00:26:18.86\00:26:20.35
and then I'm going to
release and come back down.
00:26:20.36\00:26:22.76
And then the other one and
if I have a shoulder issue,
00:26:22.77\00:26:25.43
I'm going to go
across like that.
00:26:25.44\00:26:28.06
And just pull
that across like that.
00:26:28.07\00:26:30.37
So, if I can't go
over my head like this
00:26:30.38\00:26:32.85
because of a shoulder
injury, I'm just go across. Okay
00:26:32.86\00:26:36.53
So, you're fine,
you just touch your ear,
00:26:36.54\00:26:39.28
put your hand up there,
push the hand behind your back.
00:26:39.29\00:26:42.87
So, you have a nice stretch
coming right down through there.
00:26:42.88\00:26:46.43
Right down there.
00:26:46.44\00:26:48.49
One of my favorite
authors, keep stretching.
00:26:48.50\00:26:50.62
Yeah just keep doing
that, do it once more time.
00:26:50.63\00:26:53.10
Just keep going.
00:26:53.11\00:26:54.08
One of my favorite
authors that wrote in the 1800s
00:26:54.80\00:26:59.87
and she make the
statement that our bodies
00:26:59.88\00:27:04.06
rushed out
rather than we're out.
00:27:04.07\00:27:06.70
Modern Science is
now confirming that.
00:27:07.91\00:27:10.91
Strength Training
is one of the ways
00:27:11.94\00:27:14.03
that we can
preserve our strength
00:27:14.04\00:27:17.43
and yes have more
youthful movements
00:27:17.44\00:27:19.74
or I should say much
more healthy movements.
00:27:21.14\00:27:24.86
And Strength Training 101
00:27:24.87\00:27:26.90
is a simple
program in a progression
00:27:26.91\00:27:29.60
and you do have to progress,
that you will become stronger
00:27:29.61\00:27:35.07
and much more functional.
00:27:35.08\00:27:37.44
And that's what we want
for you here in Body & Spirits,
00:27:37.45\00:27:39.93
to help you make those
steps progressing toward that
00:27:39.94\00:27:43.12
and it's a step by step thing
00:27:43.13\00:27:44.73
and that's what
you want to remember.
00:27:44.74\00:27:46.17
We are here to
serve one another in love
00:27:46.18\00:27:50.01
and it's hard doing
Strength Training by yourself.
00:27:50.02\00:27:52.71
Those
reputations get pretty shaky,
00:27:53.69\00:27:56.65
don't they LaDonna?
00:27:56.66\00:27:58.41
And LaDonna was just saying
00:27:58.42\00:27:59.93
I can't believe
I'm feeling weak.
00:27:59.94\00:28:01.97
Looking weak, and
because she hasn't really done
00:28:01.98\00:28:04.18
any work with weights.
00:28:04.19\00:28:05.50
We hope that you're going
00:28:06.86\00:28:08.09
to do this with us
next time. Thank you.
00:28:08.10\00:28:11.46