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 we are going
to get fit today.
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It's a quick fit program to
get control of your waistline.
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Welcome to "Body and Spirit."
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I have Tim with
me today and Teresa
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and we are going to
do a quick fit program.
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The reason why we're doing this
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is because some
times you can't get outside
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and you are
thinking I can't do anything.
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But many people are
having diabetes these days.
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Many people have what's
called insulin insensitivity,
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insulin resistance.
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That's part of the
metabolic syndrome,
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bigger belly, high, low HDL.
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This all goes with
insulin resistance.
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And one of the
things that attacks it, why?
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The number one thing
that attacks is exercise
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but you need to exercise
to get your breathing up.
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Sometimes you just thing
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I don't have an hour
to go for, for my walk.
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Then do ten minutes and
that's we're gonna do today.
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So Teresa and Tim are
already doing their warm up
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by starting with their
heels engaging the belly button.
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Right Teresa? Yes.
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She is saying yes.
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Tim is always in to
say is, he knows the drill.
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Okay so the heels are
coming up after we've done that
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and we've tossed our
ball or rolled up socks.
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We don't have to have any big,
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you know,
special ball or anything.
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Just squeeze those hands
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and start pulling
that elbow behind you.
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Now, we're
engaging the upper body.
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So, what we're going to
is we're going to introduce
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into a about a
ten minute time period
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how to do intervals and
intensity in your workout.
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You can do this
when you go for you walk,
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today or any other time or
when you take your bike ride
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or you take your swim
or anything that you do
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you are gonna see how to do it.
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We're gonna do little
ten second maybe intervals
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and then you recover,
but you don't just start.
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Teresa you can't sit down. Okay.
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Alright, you have
to stay stand with me.
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Now even though I
said she couldn't sit down,
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if you are saying out there,
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oh I can't do this.
They are standing up
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and there are doing
some fast. Not true.
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You could sit down and
move your legs in the chair
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just like we're
moving them here. Okay.
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Now, we're gonna
pull our knees forward
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now we're gonna bring
our tempo up just a bit
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because we've
been warming up, okay.
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I'm gonna still
be crossing the ball
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and I'm watching my clock now
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and I want to bring my
knees up just little bit.
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And I might counted
up, I might touch this foot
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at every time I touch
this foot I'm gonna count.
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So its one, two, three,
so you count four, yes, five
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just like that keep
counting seven, eight,
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And you are not
bringing your knees very high.
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But what's happen
right here right? Tight.
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Fourteen, fifteen, keep tight,
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and you can change the ball
in the hand. Nineteen twenty.
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There we go.
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Now we're gonna come back
and we're gonna do little tap.
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See this is little tap.
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So, we warmed up
I'm watching the clock.
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We did 20
counts at pretty higher
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a little bit higher phase
and my stomach is what? Tight.
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Tight, shoulders are down
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and I'm, this is my
rest interval, okay.
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Now I'm going to do
instead of a march like this
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I'm gonna do a
heel tap and a heel tap.
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So now I have changed the focus
of where the muscles are working
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and I'm going to get
that heel going on front.
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And when I put the heel down
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I'm not gonna let go of
my stomach am I? No. No.
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That's the good thing.
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Right and you are really working
it that aren't you? Yes. Okay.
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So I'm gonna do heel tap.
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Now I'm whenever
that you are doing this
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it really helps to
have good upbeat music.
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Because it keeps you on
the beat keeps you going, okay.
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So I'm now just
been gonna nice and easy.
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We're gonna counted it
out, we're gonna go together.
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Okay one, two,
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three, four, tight stomach
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five, six,
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seven, eight.
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I'm going fast, nine, ten.
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For ten seconds faster.
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Eleven, twelve,
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thirteen, fourteen,
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fifteen, sixteen,
seventeen, eighteen,
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nineteen go, go,
go, twenty, twenty.
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Okay we're back. Now
just a gentle heel tap,
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I move back,
move back move front.
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So I'm gonna ambulate,
see I'm gonna move back
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I'm not just
gonna stay in one place.
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I'm only doing
two or three steps.
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You can do this
right in your living room.
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You have to have a
huge amount of room
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that's what
called quick fit, okay.
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Big breath, are
you breathing? Yes!
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Trying to breathe
a little harder. Yes.
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Starting to feel
little warm, right? Yes.
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Yeah, that's
what you have to have
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to start attacking that
insulin resistance problem.
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Now, I'm gonna come back here
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and I'm gonna do my
rotations again, okay.
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And I'm going to
do then next interval
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now as we gonna step out
and out and back and back.
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So all we're gonna go,
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first we're gonna go to the left
then we go to the right okay.
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And it just one and two
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and so shift a step,
step so you're have to have
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a huge amount of space
okay. Now the quicker you go
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you have to go
smaller with your steps, okay.
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So at first you can go
wide and I'm looking at my toes
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we want our toes forward
and our belly button is what?
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Tight, tight, tightened in.
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Here we go and we go back
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so we're gonna go
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one, two, three,
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so every time I set put out
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four, five,
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six, seven,
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eight, nine,
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you really go fast, ten.
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Here we go shorten of the
steps one, two, three, four
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push up the toe,
five, six, tight seven
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quick, eight, nine, ten,
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and come back slow, slow.
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So you gonna repeat
while we're just doing slower.
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You can? I can feel
there something like,
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warming up my leg,
it's called the muscle.
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You feel, that's
right that's we want.
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And as you are stepping, you
want your knees a little soft
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so that muscle really works,
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so that you
don't hurt your knee.
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So we're gonna
do all the functions
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of the knee and hip in
our quick fit. Big breath
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So now the next time
that we do our interval
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its going to be
focusing on the back,
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leg muscles the
gluteal the calf,
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and we're gonna do a heel curl.
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Okay, so now I'm gonna
come just right back here,
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I'm just gonna
rock it out like that.
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Everybody take breath,
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you should be breathing
a little heavy right now.
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If you need to go
slower go slower but understand
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that everybody can do
an interval at there level.
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My interval
might be really fast,
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you're interval
might be make you work hard
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but not as fastest me, okay.
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That is the intervals system.
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And the intensity we can do
for ten seconds right Tim? Yeah.
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Absolutely, really
pretty very person yup.
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You can handle ten seconds.
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Anybody can handle ten seconds.
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Now look here I'm gonna step up
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and I want to
just pull that heel.
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Step, step
pull, step, step pull,
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step, step pull.
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And if you wanna go side to side
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that might make it
easier for you to do.
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If you want to add an extra
step in there you could do that.
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But I'm gonna go
pull, step pull step pull
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and with this one
now I'm gonna reach.
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So now I'm gonna put
an upper body component
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a little bit more into it.
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So we're gonna
go shift pull reach,
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shift pull reach,
shift pull reach, okay.
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So we're gonna
go a little at first
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and I can go the
same side or I can cross.
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It doesn't matter, what
matters is that, its tight.
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What's tight? Your stomach.
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Your stomach is very tight.
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Yes, because now
you are reaching.
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And I don't wanna hurt the back
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I wanna
strengthen the back right?
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So I'm gonna count step
pull, step pull, step pull,
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step pull, step pull, step pull.
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And it just
continues that as I'm pulling
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I would be
watching you to make sure
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that you're not arching.
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So I would say
pull in little press
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and we to be covering
a little bit more about
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posture in another segment.
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But we're pulling the heel
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but we don't wanna
arch that back, okay.
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So I'm gonna pull, pull.
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Now I'm gonna
bring the pull down
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and I'm to go faster, faster,
00:10:16.32\00:10:18.93
one, two, three, four,
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five, six, seven, eight, nine,
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I don't stop, ten,
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keep going, eleven, yes
keep going, twelve, thirteen,
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tight doing,
fourteen, fifteen, sixteen,
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what's the number,
you're cheating I think,
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seventeen,
eighteen, nineteen, twenty.
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And come back
down and do it slowly.
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Okay we just did 20
seconds now right? Yes.
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At the leg curl
you're breathing, working,
00:10:51.38\00:10:55.37
you're working to
biggest muscles in your body.
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Gently but you
are working them okay.
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Big breath now
I'm gonna come back
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and if I need a recover
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I go slow but I don't stop okay.
00:11:07.60\00:11:11.87
So if you are stopping out there
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and your standing and
looking at us, don't do that.
00:11:13.51\00:11:16.96
Because your blood is going
to your the downing your feet,
00:11:16.97\00:11:21.37
your working muscle
is gonna pull down there.
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That's why you don't stop
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if done
something pretty big rest
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You rest by contracting,
put your breath back.
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You wanna feel, you
wanna hear that breath.
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You wanna feel
the breath coming,
00:11:35.69\00:11:36.91
you wanna feel a
little, little moist, okay.
00:11:36.92\00:11:40.75
So, you've done, we've done
about three or four intervals
00:11:40.76\00:11:43.33
so far and
intensity levels right? Yes.
00:11:43.34\00:11:46.12
So now we're gonna do
one of our last one's,
00:11:46.13\00:11:49.44
and this time for this interval
I'm gonna pick up a heaver ball
00:11:49.45\00:11:54.89
and Tim is
gonna pick up weights.
00:11:54.90\00:11:56.69
Teresa is just gonna do
it with no weights, okay.
00:11:56.70\00:11:59.75
So, I'm just gonna
pick up a little ball
00:11:59.76\00:12:02.39
it can be heaver ball,
this is a two pound ball.
00:12:02.40\00:12:05.72
You can get these anywhere
00:12:05.73\00:12:07.23
or you can just
use a basketball.
00:12:07.24\00:12:09.83
Tim has weights and
he has a hurt shoulder
00:12:09.84\00:12:12.21
but he uses every
opportunity he can.
00:12:12.22\00:12:14.87
Now I don't want to
stop I wanna keep moving
00:12:14.88\00:12:16.87
and I'm gonna go
to my left I'm gonna
00:12:16.88\00:12:20.15
step behind step,
00:12:20.16\00:12:23.45
step behind step.
00:12:23.46\00:12:26.18
And my stomach is
what Teresa? Tight.
00:12:26.19\00:12:28.58
Tight and I'm gonna rotate
00:12:28.59\00:12:30.91
so that arch
doesn't happen in the back.
00:12:30.92\00:12:34.62
So I'm holding
this weighted ball
00:12:34.63\00:12:36.65
and I'm simply doing this.
00:12:36.66\00:12:38.16
Tim is just moving out and back
00:12:38.17\00:12:40.87
and he can go forward and back
00:12:40.88\00:12:43.38
normal
functional range forearms.
00:12:43.39\00:12:46.22
You don't have
anything special, okay.
00:12:46.23\00:12:49.34
So its just a
step behind step tap,
00:12:49.35\00:12:53.87
step behind step
tap step behind step tap
00:12:53.88\00:12:58.73
and this is our one of
our last intervals right now.
00:12:58.74\00:13:02.08
Okay and at first
when you learned it,
00:13:02.09\00:13:04.06
you feel like you
have to step really big.
00:13:04.07\00:13:07.25
But actually if
you would step smaller
00:13:07.26\00:13:10.43
you would get that step in
and feel more confident, okay.
00:13:10.44\00:13:13.60
Now, if you doing this
in home and you tend to,
00:13:13.61\00:13:17.01
if you do have diabetes
00:13:17.02\00:13:19.33
you sometimes don't feel
your feet and I know that.
00:13:19.34\00:13:23.11
But this is one of the reasons
00:13:23.12\00:13:24.15
why you wanna do
this kind of things.
00:13:24.16\00:13:25.84
So be careful that you
have like counteror a table
00:13:25.85\00:13:29.43
somewhere around that
you could put your hand on
00:13:29.44\00:13:31.64
if you miss step.
00:13:31.65\00:13:33.06
Because if you do
this and you get caught
00:13:33.07\00:13:35.81
then you are in trouble, okay.
00:13:35.82\00:13:37.35
And you get scared and you
gonna drop, you gonna fall.
00:13:37.36\00:13:40.24
So just step behind step
and see we don't want to go
00:13:40.25\00:13:44.77
fast with this one
because we've added weight here.
00:13:44.78\00:13:47.92
He has added weight,
Tim has added weight.
00:13:47.93\00:13:50.32
I'm working with
two pound ball, okay.
00:13:50.33\00:13:53.98
And Teresa is just gonna
work with her arms out and back,
00:13:53.99\00:13:58.79
She can mimic what Tim is
doing with his arms actually.
00:13:58.80\00:14:02.33
Just work with you upper body
little bit more step behind step
00:14:02.34\00:14:07.18
and I'm watching the time frame.
00:14:07.19\00:14:10.72
Who is counting?
Teresa how many have you done?
00:14:10.73\00:14:15.66
I think we've done
about minute, okay.
00:14:15.67\00:14:18.50
So now I'm gonna just
come back to the middle
00:14:18.51\00:14:21.17
and I'm just
gonna go step behind,
00:14:21.18\00:14:23.89
step behind, step
behind, step behind,
00:14:23.90\00:14:28.22
because I'm cooling
down, step behind, step behind.
00:14:28.23\00:14:31.77
So we've done
right at ten minutes okay
00:14:31.78\00:14:37.07
and we feeling warm we
felling little sweat going. Yes.
00:14:37.08\00:14:41.63
Got our breath going
00:14:41.64\00:14:43.24
and if you do these in
just ten minute segments
00:14:43.25\00:14:46.67
and you do at three times in day
00:14:46.68\00:14:49.39
you have what we call quick fit.
00:14:49.40\00:14:51.09
You have just
taken a great stride
00:14:51.10\00:14:54.15
to helping your insulin get into
00:14:54.16\00:14:58.81
the working muscle
where it needs to be.
00:14:58.82\00:15:01.21
I'm setting over
my right passed it
00:15:01.22\00:15:02.81
and upping your blood sugar.
00:15:02.82\00:15:06.75
So I'm gonna
come right back here
00:15:06.76\00:15:08.57
and I'm gonna start rotating.
00:15:08.58\00:15:10.27
Now we have little
what I call intersect
00:15:10.28\00:15:13.92
because we're gonna be
back up here in just a second.
00:15:13.93\00:15:16.48
Because if you are
doing this 30 minutes with us
00:15:16.49\00:15:18.88
26 minutes that's
our time frame that is.
00:15:18.89\00:15:22.43
We're gonna do just little
bit of a load for the upper body
00:15:22.44\00:15:26.02
then we're gonna
come right back in
00:15:26.03\00:15:27.59
and we're gonna
do the next interval
00:15:27.60\00:15:30.34
and the quick fit.
00:15:30.35\00:15:31.32
So, if you did
your 10 minutes fine.
00:15:31.33\00:15:33.85
Do this little upper
body strengthen with us
00:15:33.86\00:15:37.03
and then you can be done
00:15:37.04\00:15:38.45
or you can continue as
you get stronger, okay.
00:15:38.46\00:15:41.85
So, I'm going to put elbow down,
I'm gonna pick up my chair.
00:15:41.86\00:15:46.03
I'm gonna turn to the sides,
00:15:46.04\00:15:47.17
you see what we're doing, okay.
00:15:47.18\00:15:50.14
You gonna see three variations
because we've been doing
00:15:52.10\00:15:54.91
a lot of lower body work, right?
00:15:54.92\00:15:57.84
So, we cool down a little bit.
00:15:57.85\00:16:00.74
We've just kept working our
legs until we little bit cool.
00:16:00.75\00:16:04.60
Now we're gonna do
some push ups off the chair.
00:16:04.61\00:16:06.92
We're gonna do
front and back, okay.
00:16:06.93\00:16:10.90
So Teresa is gonna
do the very modify.
00:16:10.91\00:16:14.98
She is going bend at the hip
00:16:14.99\00:16:16.39
and she is gonna
bend at the knee.
00:16:16.40\00:16:18.63
I'm gonna do the full
out move from the chair.
00:16:18.64\00:16:22.02
Its all modify
because it's from the chair.
00:16:22.03\00:16:23.90
Tim is gonna just bend the knee.
00:16:23.91\00:16:25.92
He is gonna all the way
out and just bent the knee.
00:16:25.93\00:16:28.32
So, whichever
variation you need you do that.
00:16:28.33\00:16:31.84
So we gonna put the
hands right into the chair
00:16:31.85\00:16:34.41
and at first you gonna step out
00:16:34.42\00:16:36.47
and you gonna
keep your shoulders
00:16:36.48\00:16:37.66
over your wrist, okay.
00:16:37.67\00:16:40.72
And I'm gonna step all way out,
00:16:40.73\00:16:42.23
Teresa is not gonna step
out very far but little bit
00:16:42.24\00:16:45.71
and then Tim is
gonna wait be out there
00:16:45.72\00:16:47.74
and have totally
straight hip angle
00:16:47.75\00:16:52.69
I'm all the way to my toes
and we're gonna just do a dip,
00:16:52.70\00:16:57.04
go as far as
you probably you can
00:16:57.05\00:16:58.76
and then come back up.
00:16:58.77\00:16:59.82
Take a big breath
and you wanna come down
00:16:59.83\00:17:02.73
you wanna flare your
elbows and come back up.
00:17:02.74\00:17:07.28
And you want try to let that go
00:17:07.29\00:17:10.53
your chest go to the chair
00:17:10.54\00:17:12.23
as far as your
elbows will let you.
00:17:12.24\00:17:14.51
Don't push out on the
chair, push down on the chair.
00:17:14.52\00:17:18.44
Breath press,
00:17:18.45\00:17:22.15
breath press,
00:17:22.16\00:17:25.80
breath and you
trying to get about ten.
00:17:25.81\00:17:28.33
Eight, nine and
now this one hold,
00:17:28.34\00:17:33.90
hold, hold, hold, hold, hold
00:17:33.91\00:17:36.82
come up step in, okay.
00:17:36.83\00:17:40.93
And up take big breath,
00:17:40.94\00:17:42.78
turn over right here
sitting on the chair, okay.
00:17:42.79\00:17:47.61
Round with the shoulders,
round with the shoulders,
00:17:47.62\00:17:51.79
big breath so little
intercept upper body strenth
00:17:51.80\00:17:56.78
So Teresa is
gonna do the modified.
00:17:56.79\00:18:00.60
She is not gonna push up it all.
00:18:00.61\00:18:02.82
She is just gonna come and take
the rare end of the chair, okay.
00:18:02.83\00:18:08.10
She is gonna
hold like that, okay.
00:18:08.11\00:18:10.82
Tim is just gonna hold
it like this dip his elbows
00:18:10.83\00:18:13.50
a tiny bit depending on
how the shoulder is feeling.
00:18:13.51\00:18:17.58
I'm gonna step out and go
all the way down and push back.
00:18:17.59\00:18:22.83
Big breath and
push back, big breath
00:18:22.84\00:18:27.42
and you're just
gonna hold it there
00:18:27.43\00:18:28.53
Teresa you don't have to dip.
00:18:28.54\00:18:29.95
You're just hold it
up there until you think
00:18:29.96\00:18:31.78
I can't hold it any longer
00:18:31.79\00:18:33.59
and then you sit
back on the chair, okay.
00:18:33.60\00:18:36.93
When its so hard you're
gonna sit back on the chair.
00:18:36.94\00:18:40.56
Breath eight,
breath nine, ten, sit.
00:18:40.57\00:18:46.47
I'm sweating already.
00:18:46.48\00:18:49.46
So we focused on strengthening
all through the middle back,
00:18:49.47\00:18:53.49
all through the
posterior deltoid,
00:18:53.50\00:18:55.52
we did the front, all
through the mid back, okay.
00:18:55.53\00:19:00.00
Now we're gonna step back
up, take a big deep breath.
00:19:00.01\00:19:03.63
I'm gonna take my
chair just move it back
00:19:03.64\00:19:06.91
and you just need a
good solid folding chair,
00:19:08.68\00:19:11.51
good solid kitchen chair.
00:19:11.52\00:19:14.50
Now I'm gonna
come right back here
00:19:14.51\00:19:15.71
I don't have any weights.
00:19:15.72\00:19:17.28
Now I'm gonna do a little bit
more maybe four minutes, okay.
00:19:17.29\00:19:23.22
As I continuing to do
that first segment that we did
00:19:23.23\00:19:27.54
which was about
ten minutes give a take
00:19:27.55\00:19:31.23
I'm gonna get stronger at it.
00:19:31.24\00:19:33.08
And I'm going to be
able to go ahead then
00:19:33.09\00:19:35.51
and do another ten minutes
00:19:35.52\00:19:37.38
after I took little
upper body load, okay.
00:19:37.39\00:19:40.22
So now I'm gonna, we were
focusing with the legs down
00:19:40.23\00:19:44.86
now we're ready
to go, right? Yes.
00:19:44.87\00:19:47.52
So now I'm gonna
bring that knee up,
00:19:47.53\00:19:50.13
bring that knee up.
00:19:50.14\00:19:52.03
Actually try to
touch under the leg.
00:19:52.04\00:19:55.30
If I can't touch under the
leg I'm just gonna go like that.
00:19:55.31\00:19:59.61
Right over the
knee or touch the knee,
00:19:59.62\00:20:02.14
touch the knee perfect.
00:20:02.15\00:20:04.80
Okay so if you can get it
up without leaning forward,
00:20:04.81\00:20:09.41
you don't wanna lean forward.
00:20:09.42\00:20:10.63
If you're leaning forward
you are not strong enough
00:20:10.64\00:20:12.40
to touch under the leg,
00:20:12.41\00:20:14.26
you don't have
enough flexibility yet.
00:20:14.27\00:20:15.93
But you will, okay.
00:20:15.94\00:20:17.73
So its quick fit
and you can touch above
00:20:17.74\00:20:22.05
or touch the
knee just like that.
00:20:22.06\00:20:25.72
And I'm gonna
really pull that knee up.
00:20:25.73\00:20:28.51
And at first just feel in
it and as I bring my knee up
00:20:28.52\00:20:33.93
I would be checking we're
up doing this with their back,
00:20:33.94\00:20:37.49
to make sure there
not rounding their back,
00:20:37.50\00:20:40.11
because when I come up I
don't wanna see this no, no,..
00:20:40.12\00:20:43.83
I wanna stay up and I
want to drive the knee up.
00:20:43.84\00:20:48.19
Whether I just touch it
00:20:48.20\00:20:50.24
or that I'll go all
the way under, okay. Right.
00:20:50.25\00:20:54.79
Six Oh, good how
many? Going eight, nine.
00:20:54.80\00:20:59.11
He is counting.
00:20:59.12\00:21:00.09
Is that 30, we'll see up its 13.
00:21:00.10\00:21:02.91
And we back down,
take a big breath.
00:21:02.92\00:21:06.41
So, when you bring that
leg up in driving manner
00:21:06.42\00:21:11.59
you have to use hip stabilizers
every single time you do that.
00:21:11.60\00:21:16.78
Trunk
stabilizers core, everything.
00:21:16.79\00:21:19.98
Don't come up too high too soon.
00:21:19.99\00:21:23.34
Go ahead and just do
this, that's fine, all right.
00:21:23.35\00:21:26.32
Now, we're gonna out to the side
00:21:26.33\00:21:29.00
come like wings so it's an out.
00:21:29.01\00:21:33.48
So it's gonna be you gonna.
00:21:33.49\00:21:35.04
The toes what? Forward?
Yeah toes forward good question.
00:21:35.05\00:21:39.85
Whenever you pull
your leg to the side now
00:21:39.86\00:21:43.21
you're not gonna arch your back.
00:21:43.22\00:21:45.63
You don't want what to do that.
00:21:45.64\00:21:47.10
That's what you can wanna do,
00:21:47.11\00:21:48.87
but how do you keep
from doing that Teresa?
00:21:48.88\00:21:50.53
Pull in your belly button,
pull in your belly button.
00:21:53.27\00:21:56.50
So I'm gonna out to
the side, out the to side.
00:21:56.51\00:21:59.06
We'll try to get
that side of that knee
00:21:59.07\00:22:02.06
and its out and its out
00:22:02.07\00:22:03.67
and I just wanna engage
in this for maybe a minute.
00:22:03.68\00:22:09.55
Just because I'm
going up so high and because
00:22:09.56\00:22:12.80
this is not a normal
motion it's harder, right? Yes.
00:22:12.81\00:22:18.00
So you don't
have to go super fast,
00:22:18.01\00:22:20.99
but don't throw your back out.
00:22:21.00\00:22:22.62
Sixteen,
seventeen, we want to do 20.
00:22:22.63\00:22:25.78
Maybe we'll do 40. Okay.
Bring it back, all right.
00:22:27.22\00:22:32.62
Bring that leg around,
00:22:32.63\00:22:34.43
bring that leg
around little circle.
00:22:34.44\00:22:36.86
So, you're gonna try to just
draw little circle right there,
00:22:36.87\00:22:39.36
and a circle right there,
00:22:39.37\00:22:41.58
and a little circle
right there, just like that.
00:22:41.59\00:22:45.56
Just draw that circle
keep that tummy tight.
00:22:45.57\00:22:49.67
So, what you did
today was quick fit.
00:22:49.68\00:22:53.62
We did about a 10 minute.
00:22:53.63\00:22:56.20
You can make it
12, you can make it 6.
00:22:56.21\00:22:58.59
Okay, you can make it 8.
00:22:58.60\00:23:00.72
Little intervals and
we had went really fast
00:23:00.73\00:23:03.08
for about 10 minutes at each
one of those steps that we did.
00:23:03.09\00:23:08.87
That helped you get into
a higher fitness category.
00:23:08.88\00:23:12.80
So, when you're out
walking that's what you do.
00:23:12.81\00:23:15.78
You're walking,
you're warming up.
00:23:15.79\00:23:17.74
So, you're
pertaining you're walking
00:23:17.75\00:23:19.66
let's say that there is a hill.
00:23:19.67\00:23:22.05
Guy you know where the
hill is or a little ditch.
00:23:22.06\00:23:25.02
So, you're
walking, you warmed up,
00:23:25.03\00:23:28.08
there is my ditch.
00:23:28.09\00:23:30.38
Down and up, down and up,
00:23:30.39\00:23:31.93
down and up,
that's you're interval.
00:23:31.94\00:23:34.90
Add intervals to your
walk, do you quick fit.
00:23:34.91\00:23:38.99
If you're making the
excuse to chose don't have time.
00:23:39.00\00:23:42.67
Listen anybody
has 10 minutes, okay.
00:23:42.68\00:23:45.55
Be cheerful about, be
cheerful about your pain.
00:23:49.34\00:23:54.00
Yes, you have to get up
and you have to do something.
00:23:55.36\00:23:58.53
But our text
today, Proverb 17:22,
00:23:58.54\00:24:01.73
a cheerful heart
is a good medicine,
00:24:01.74\00:24:04.96
but a downcast spirit
dries up the bones. Okay.
00:24:04.97\00:24:09.53
Think about that when
you're gonna do quick fit.
00:24:09.54\00:24:12.47
And it will help
you lift your spirits
00:24:12.48\00:24:15.19
and you'll walk a little
faster even for 10 seconds.
00:24:15.20\00:24:18.78
So, we're thinking 10 minutes
and then 10 second intervals.
00:24:18.79\00:24:22.11
And maybe in that 10 minutes
00:24:22.12\00:24:24.15
we do 3
intervals of quick moves.
00:24:24.16\00:24:29.31
Then the next week,
we do that for a week.
00:24:29.32\00:24:32.46
The next week we
do five intervals
00:24:32.47\00:24:36.16
in 10 minutes of quick.
00:24:36.17\00:24:38.74
We went up and down the
hill then we come back, okay.
00:24:38.75\00:24:42.96
You got the interval, do
you understand? Yes. Sure.
00:24:42.97\00:24:44.91
And why is this so important.
00:24:44.92\00:24:47.35
Teresa says now is
this going to help me
00:24:47.36\00:24:50.47
to keep my weight under control?
00:24:50.48\00:24:52.48
That's what this
program is about.
00:24:52.49\00:24:54.90
If you will
understand how to use intervals,
00:24:54.91\00:24:57.74
integrate it into
your aerobic work,
00:24:57.75\00:25:00.41
you can also integrate
it into your weight training
00:25:00.42\00:25:03.05
which we were
even doing here too.
00:25:03.06\00:25:05.78
That's an overall calorie
burn, that's all those muscles
00:25:05.79\00:25:09.49
hidden in the refrigerator
at the same time, right?
00:25:09.50\00:25:12.77
They're taking in that sugar.
00:25:12.78\00:25:15.27
There is nothing that will burn
00:25:15.28\00:25:17.25
lower your sugar
more than exercising.
00:25:17.26\00:25:21.12
So after your meal you want
to do maybe not a high intensity
00:25:22.56\00:25:27.58
quick fit but just a
gentle 10 minute walk. Okay.
00:25:27.59\00:25:31.70
Everything is
probably pretty good
00:25:31.71\00:25:32.75
for your heart too, isn't it?
00:25:32.76\00:25:33.90
Very good for your heart because
you're doing little burst,
00:25:33.91\00:25:38.44
you're doing little
burst of activity, okay.
00:25:38.45\00:25:41.74
And so I hope
that you're continuing
00:25:41.75\00:25:43.17
to cool down out there
00:25:43.18\00:25:45.11
and you can do it by reviewing
all the different steps.
00:25:45.12\00:25:48.16
The heel touch, the side touch,
00:25:48.17\00:25:51.68
the back touch, or curl.
00:25:51.69\00:25:54.06
Right now we're just
touching and you cool down.
00:25:54.07\00:25:57.03
You work all the
way around the hip,
00:25:57.04\00:25:59.28
you work the whole trunk.
00:25:59.29\00:26:00.66
You worked all the upper body,
00:26:00.67\00:26:02.16
because we took
that little intersect
00:26:02.17\00:26:04.07
and we did our front and back
00:26:04.08\00:26:06.92
reverse push-ups
and forward push-ups
00:26:06.93\00:26:09.09
from the chair.
00:26:09.10\00:26:10.57
Sure, you could do
it from the ground.
00:26:10.58\00:26:13.34
We're gonna be talking a
lot more about different ways
00:26:13.35\00:26:16.20
too load if you
have certain problems.
00:26:16.21\00:26:19.92
But I want you to try
to remember that diabetes
00:26:19.93\00:26:23.32
and also your brain benefits
from this type of activity.
00:26:23.33\00:26:28.99
You will just have a
much more positive spirit
00:26:29.00\00:26:32.15
and it takes stepping
out taking that little step
00:26:32.16\00:26:35.76
maybe a few, okay,
right? May be a few.
00:26:35.77\00:26:39.68
And when you put
those intervals in their,
00:26:39.69\00:26:42.18
you're gonna to see
that your heart is gonna
00:26:42.19\00:26:45.08
become much more cheerful.
00:26:45.09\00:26:47.42
And it's good
medicine, its great medicine.
00:26:47.43\00:26:50.18
And sometimes you
feel and so depressed
00:26:50.19\00:26:52.91
that you're going on
I don't feel like doing
00:26:52.92\00:26:54.68
about crazy lady
up there is doing.
00:26:54.69\00:26:57.78
Just get up and take a step
00:26:57.79\00:26:59.47
or just have a seat and
work your legs with us, okay.
00:26:59.48\00:27:03.93
Work your arms with us.
00:27:03.94\00:27:05.82
Because when you start
muscle activity you start
00:27:05.83\00:27:09.83
emitting those great
happy hormones in your body
00:27:09.84\00:27:14.99
and it does exactly
what Proverbs 17:22 say's
00:27:15.00\00:27:18.61
it helps you have
that cheerful spirit.
00:27:18.62\00:27:23.40
Don't forget to
comeback with us.
00:27:23.41\00:27:25.95
We're gonna covering
different things everyday.
00:27:25.96\00:27:29.01
This one is design to especially
to help you with the diabetes,
00:27:29.02\00:27:33.55
insulin insensitivity,
and that metabolic syndrome.
00:27:33.56\00:27:36.78
Remember that metabolic
syndrome it's really misnamed.
00:27:36.79\00:27:40.17
It should be the
inactivity syndrome.
00:27:40.18\00:27:43.45
Because that's what creates
00:27:43.46\00:27:44.74
the metabolic
syndrome is inactivity.
00:27:44.75\00:27:47.06
So, when you put the activity in
00:27:47.07\00:27:49.37
put it in
meaningful, purposeful way.
00:27:49.38\00:27:51.83
You do that with
intervals and intensity
00:27:51.84\00:27:54.49
and in your workouts.
00:27:54.50\00:27:56.55
We're here Body
and Spirit to help you
00:27:56.56\00:28:00.59
to serve you in love,
that is our theme her.
00:28:00.62\00:28:05.23
And we want you to be with us.
00:28:05.24\00:28:06.78
Galatians 5:13,
serve one another in love.
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