The following program
is designed to demonstrate
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simple workouts 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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Do you know what the fastest
growing epidemic in America is?
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Do you know that it can
even be in your own home?
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But do you know there something
that you can do about it?
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What is it?
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Stay tuned and we'll tell you.
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Hello and welcome to
Body and Spirit Aerobics.
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My name is Andi Hunsaker,
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and our program
today is Step For Life.
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I want you to welcome
my guests, to my right
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is Lauren Rittenhouse
from Boston where I live.
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And she is joining us,
she is a musical person,
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she plays the cello.
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And she is a cellist, she
played with a group called
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The New England Youth Ensemble,
like you to welcome her.
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And then to my
right, my other right,
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I'd like to
welcome my twin sister.
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She's been one of
my very dearest friends
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for about 55 years now.
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And you too ought to know,
and she is also a physician,
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Lyndi Schwartz, practicing
medicine at Kettering, Ohio.
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And today we'd like to
talk a little bit about It.
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You heard it on the teaser,
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the fastest growing
epidemic in the US today.
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That It is
obesity or overweight.
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And do you know,
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that 67 percent of
the population in the US
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are overweight or obese.
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Why is that important to us?
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Well, did you know,
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that obesity can be one
of the causative factors
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for multiple
cancers including melanoma.
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We know breast, we know cone,
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they're several
others but melanoma.
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So when you put
on that sunscreen,
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think to yourself
that obesity can cause
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is etiologic in
melanoma as well.
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So very important for us,
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to move and to get
our bodies together.
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And that's what we're
going to do right now.
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Today's program, we're
going to be using a step,
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but you don't
need to use a step.
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By the way, I want to welcome
you the audience as well.
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You don't need to use a step,
you can use just the floor.
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Or, if your husband is
handy or you yourself are handy.
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Maybe a man is watching
the program, welcome too.
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You can just take
a nice piece of board
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and make it about 6
inches off the ground.
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And you'll be ready to go.
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Just make sure that you're
safe and you wear a good shoes.
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We're gonna begin now.
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I'm with just stepping up
and stepping down, all right.
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Step up and
down, and up and down,
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just like a normal walk,
just like you be walking.
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Normal walking,
once we have that,
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and it's very important
to look down at your step,
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when you step up on the step.
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Step up with your heel and
down with your toe, all right.
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See you'll step up with your
heel and down with your toe.
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Now when you have that in place,
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the way that we change
legs is we'll give a tap
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with the same leg that we
came down with, all right.
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We're gonna demonstrate,
are you ladies ready to go?
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Oh! Yeah. Good, excellent.
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Just step up, tap down.
Now will tap down, same leg.
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Very good, do you see this
we're tapping with the same leg?
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Very good.
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Very good, now
we're gonna add our arms.
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Very good. Okay, now
we're gonna keep taping.
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Okay, but do two sets of four,
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we just go singles now
just keep going, singles.
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Do you have that? Very good.
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Now we're gonna move on
from our sets of singles.
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Tap, tap with your
left. Tap right, tap left.
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Now we're going
go to knee lifts,
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let's go to knee lifts
in one. Two, knee lift.
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Good, knee lift.
Knee lift, knee lift.
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Now we'll do repeaters,
one, two, three, down.
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Right, two, three down,
one, two, three, down, sorry.
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One, two, three, down.
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Now we'll curl our legs, three,
singles, singles, singles.
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Now repeaters on the
right leg, two, three.
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Next leg one,
two, three, next leg.
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Gonna read this,
two, three, next leg.
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One, two then you
look to the corner.
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To corner, next corner,
next corner, next corner.
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Now repeaters, repeaters three,
next leg, two, three, very good.
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Next leg two, three,
good, one, two, three.
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Now knee to the corner, singles,
very good, very good, very good.
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Singles, two more,
last one and then repeaters.
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Same leg one, two, three, down.
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Next side one, two,
three to corner again, singles,
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singles, last one
of the singles, sorry
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next leg, next
leg with the singles.
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Now we'll do repeaters.
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Left side, three, now we
do leg curls to the corner.
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Leg curls, curl your leg in
the back, third one, fourth one.
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Now repeaters, one, two, three,
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next side, one,
two, three, next side.
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Now single knee
lift to the center.
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Arms, knee your legs.
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Now next thing we're gonna
do is stepping and kicking.
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So on the fourth one,
next one will be a kick, okay.
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Step and kick, no arms,
step and kick, very good.
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We repeat that knee lift again,
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so we get that, no
arms, step and lift, lift.
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Good, lift before
and we step in and kick.
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Step and kick is it again.
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Step and kick. Step and kick.
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Get ready for another move,
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we're gonna be
turning, all right.
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Now we're gonna do another
one like a steering wheel.
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On the next one will do it,
step and kick, step and block.
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Keep your
balance, step and block.
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Now go and step and
kick after this one.
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Step and kick, step and kick,
step and kick, step and kick.
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Last one, we'll tap behind
this to the corners. Very good.
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Just turning around,
very good, very good, good.
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Now, we'll go to
our single knee lift,
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and about four more to the
center, with a block, okay.
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Last ones at the center,
step and block, very good.
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Step and block, step
and block, step and block.
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Now we can do step and kicks.
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Step and kick, step and
kick, be careful with the step.
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Step and kick, step
and kick, very good.
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Now biceps go behind us, just
kick behind us, good, very good.
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Now these are going
to be some basic steps
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that we are going to be
using, very basic steps.
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Now turn to the center
and to tap up, tap down.
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Right foot tap, left foot tap.
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We are getting
ready for a sequence now,
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we're gonna get a cool down.
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A little bit of
stepping up and down. Very good.
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We're going to do a
single knee lift with our arms,
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then we'll do leg curls.
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And then we'll do a
knee lift and block.
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And then we'll do
that sequence twice.
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Are you ready? Yes,
we're ready. Very good.
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Then lift with your
arms, four of these.
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And we'll do the repeaters next.
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Three, two,
three, next leg, two.
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Then we'll do curls, next
leg, step and curl, very good.
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Center, center, side I'm sorry,
just this last one, repeaters.
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That's right, one,
two, three, very good.
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Single knee lift and block,
single knee lift and block.
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Leg kick, next kick,
step and tap behind you.
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Step and biceps
curls, do this four times.
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We'll begin again with
single knee lift with arms.
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The corner, the corner,
last one, repeaters, three.
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And next side,
two, three, very good.
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Curls, very good,
leg curls behind you.
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Leg curls behind you, now
do repeaters, three of them.
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The other side very good,
now, then do lift and block.
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Very good, get
the punching sequence.
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Tap and punch,
step tap behind us.
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Step tap, very good, very good.
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Now what we gonna with our arms,
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put them our waist and we're
just gonna do a simple turn,
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tap up, see a turning,
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this get you with the
turning very good, very good.
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Now we got to come to the center
about four counts three, four.
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Now just stay in which consists
just tap and tap down, tap down.
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Now we're gonna step
wide on our stairs okay.
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Okay widen your stairs, no
arms then we add some arms.
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Ready for the arms? Yes.
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Okay, be careful on
the step, look at the step,
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you're doing great out
there, how you're ladies doing?
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Good. Good you got it,
good finally we got it.
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Now, we eliminate
the arms and we come,
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come back and forth
okay and turn. Good job.
00:12:23.60\00:12:32.52
Now we're gonna
stretch our arm on front of us
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like a
vegetable patch like this.
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Good, good, good pretend
you're tearing your cabbages.
00:12:43.43\00:12:52.63
Good now we
gonna keep doing this,
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we're gonna lose the arms
and we gonna do a lunge back.
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Okay, stay close to your
step we gonna lunge on next one.
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Same leg back, lunge
back, lunge back, lunge back,
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lunge back, lunge back, lunge
back, do you've that out there.
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You are looking good,
how are you ladies lunging?
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We're doing well quite actually.
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Good this is a
workout I tell you.
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Okay, now we are gonna do this
00:13:24.24\00:13:26.28
and we gonna move
our legs very quickly.
00:13:26.29\00:13:29.34
So no lunging next
time we will do it,
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change and lunge back. Good job.
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Good job.
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Okay, now we tap up
and tap down the corners.
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Good, good.
00:14:04.15\00:14:07.95
Now we get do a knee
lift up to the corners
00:14:07.96\00:14:12.33
and do another
repeaters all right.
00:14:12.34\00:14:14.64
Next knee lift, very good,
very good hands on the waist,
00:14:14.65\00:14:24.62
on the next one after this one
we do three repeaters 1, 2, 3,
00:14:24.63\00:14:31.56
other side 1, 2, 3,
other side 1, 2, 3, other side
00:14:31.57\00:14:39.06
now we step and
kick after this one.
00:14:39.07\00:14:40.82
Good job step
and kick, very good,
00:14:41.92\00:14:45.63
you loose our arms very good.
00:14:45.64\00:14:48.83
Don't forget leg out use
the muscle to grind your,
00:14:48.84\00:14:52.11
your muscle so you
don't injure your knees,
00:14:52.12\00:14:54.93
very good, very good.
00:14:54.94\00:14:58.86
Now lets tap up, tap down again,
00:14:58.87\00:15:00.46
just keep taping down, tap
close to your foot very close.
00:15:02.12\00:15:11.14
Okay, we are
going to corner next
00:15:13.31\00:15:15.27
and we do a knee lift very
good, up arms up, very good.
00:15:15.28\00:15:23.35
Now three times repeaters
good job, next side, good job.
00:15:26.59\00:15:33.99
Now step and kick good
job, good job, good job.
00:15:34.00\00:15:40.28
Repeaters on the
next one, good job.
00:15:40.29\00:15:45.62
Good job, lets do this again.
00:15:48.27\00:15:50.61
Kick, lunge, you guys counting?
00:15:54.59\00:15:57.98
Last, last one now we're
go to our secrets we tap up,
00:15:57.99\00:16:02.18
go down, knee lift
step and kick good job.
00:16:02.19\00:16:06.87
Tap, step up, mix it,
step and kick turn this side,
00:16:06.88\00:16:15.84
knee lift, step and
kick do this step up.
00:16:15.85\00:16:22.16
Now we turn to
the center, very good,
00:16:22.17\00:16:24.17
lets do in the
center we do up and down.
00:16:24.18\00:16:26.63
Tap up, tap
down, tap up, tap down,
00:16:26.64\00:16:31.97
we're do alternating V-step
again, so on four 1, 2, 3, 4,
00:16:31.98\00:16:41.98
and alternate V-step good
arms tap with your leg good.
00:16:41.99\00:16:50.89
Tap with your leg.
00:16:52.34\00:16:53.80
Good job.
00:17:02.70\00:17:04.54
Now, we turn and do a lunge,
lunge, good job, good job.
00:17:07.87\00:17:19.71
Now we do the change
with your, very good, good job
00:17:21.93\00:17:29.86
we will do a change
now with the double step.
00:17:29.87\00:17:33.08
Good job, good job.
00:17:33.09\00:17:36.73
Turn and turn, how you
doing out there? We're doing.
00:17:36.74\00:17:42.56
Good, good job,
now we do the tap up,
00:17:42.57\00:17:49.03
we come to the
center, tap up, tap down,
00:17:50.09\00:17:53.32
knee lift, kick, tap again,
knee lift, kick, very good.
00:17:53.33\00:18:02.38
Turn to this
side very good tap up,
00:18:02.39\00:18:06.15
knee lift, knee kick,
tap up, knee lift, kick.
00:18:06.16\00:18:14.85
Turn this side very good, tap
up we do this twice knee lift,
00:18:14.86\00:18:20.96
kick one more
good job, good job.
00:18:20.97\00:18:26.30
Kick other side,
knee lift, knee kick,
00:18:26.31\00:18:35.64
turn to the other side,
did we twist already? No.
00:18:35.65\00:18:39.33
Tap up, knee lift, knee
kick and again, knee lift, kick.
00:18:39.34\00:18:49.72
The other side, good kick, tap,
00:18:49.73\00:18:58.48
same side knee
lift, turn to center.
00:18:58.49\00:19:03.59
Tap up, tap down
00:19:03.60\00:19:08.64
we are gonna do add a blocking
sequence and a kicking sequence.
00:19:08.65\00:19:12.47
Knee lift up, up again one
more time and punch and kick,
00:19:12.48\00:19:21.75
punch and kick, punch and kick,
punch and kick, punch and kick,
00:19:21.76\00:19:29.12
punch and kick, punch and kick,
punch and kick, punch and kick.
00:19:29.13\00:19:35.33
Tap up, tap down just
pounding your waist, good job.
00:19:35.34\00:19:41.63
Hope you're finding
this step easy to follow,
00:19:41.64\00:19:44.23
we're having some
interesting times with it
00:19:44.24\00:19:47.53
but we're catching on.
00:19:47.54\00:19:49.41
The important thing is
to be very safe on the step,
00:19:49.42\00:19:53.30
you tumble off very easily
and hurt yourself, very good.
00:19:53.31\00:20:02.99
Okay, we're go
to the corner again
00:20:05.41\00:20:06.87
and do a knee
lift and repeaters.
00:20:06.88\00:20:09.15
Knee lifts, we will count for
four and then we're going to,
00:20:15.65\00:20:19.38
want to the right
side of the step all right.
00:20:19.39\00:20:23.50
So one, one, and two, and three,
00:20:23.51\00:20:29.80
and four to the
corner now right,
00:20:29.81\00:20:33.88
left sorry about
that, one other side,
00:20:33.89\00:20:39.28
the other side, other side.
00:20:39.29\00:20:43.65
We do this four more
times then we do leg curls
00:20:43.66\00:20:45.71
to the center,
two, three, four, five.
00:20:45.72\00:20:53.24
Now we do leg curls to the
center, leg curls to the center.
00:20:53.25\00:20:57.12
Leg curls, your leg
goes up in the back,
00:20:59.51\00:21:03.24
leg curls to the
center, leg curls, leg curls,
00:21:03.25\00:21:10.58
leg curls to the
corner, right good job,
00:21:10.59\00:21:13.58
next side good
job, good job, good job
00:21:13.59\00:21:20.83
stay safe on that step good job,
00:21:20.84\00:21:25.12
now we will do
kicks to the center
00:21:25.13\00:21:27.39
after this other side
one more to the center,
00:21:27.40\00:21:31.33
good, kick, kick,
pretend you're kicking a ball.
00:21:31.34\00:21:37.49
Yes, good, good job.
00:21:40.31\00:21:46.64
Now we kick to the
center to the side,
00:21:46.65\00:21:48.93
to a side other
side, good job, good job,
00:21:48.94\00:21:58.45
good job, good
job, good job excellent.
00:21:58.46\00:22:04.07
After four of these we go and
do the blocking sequence again
00:22:04.08\00:22:09.35
this is two and this is
one to the center, good job.
00:22:09.36\00:22:15.69
Pretend you're
driving a race car, good job.
00:22:15.70\00:22:22.04
Now step and kick, step
and kick, step and kick,
00:22:22.05\00:22:27.84
step and kick, step and kick,
we'll do the blocking sequence
00:22:27.85\00:22:32.87
after two more of
these to the side.
00:22:32.88\00:22:34.96
The blocking sequence
turn this side, good job.
00:22:34.97\00:22:42.97
Step and kick, step and kick,
step and kick, step and kick,
00:22:42.98\00:22:50.33
step and kick, step and kick.
00:22:50.34\00:22:53.87
Now we will do a sequence
that has five things in it,
00:22:53.88\00:23:00.63
come to the center have
a just step up, tap down,
00:23:00.64\00:23:04.86
step up, tap down,
very good, step up, tap down
00:23:04.87\00:23:11.82
before we get to the other peek,
00:23:11.83\00:23:16.14
very important to
keep your balance.
00:23:16.15\00:23:17.72
Good, now we'll do one more
sequence before we cool down,
00:23:23.44\00:23:27.61
we will do a knee
lift to the corners,
00:23:27.62\00:23:29.68
we'll do leg curls and
then the blocking sequence
00:23:29.69\00:23:33.85
and then will cool down
alright, are you ready to go?
00:23:33.86\00:23:37.04
Yes. So let's go.
00:23:37.05\00:23:39.81
Let's turn, good job, lift,
knee lift, knee lift 1, 2, 3, 4,
00:23:39.82\00:23:53.65
I'm gonna do repeaters right
here, repeaters 2, 3, good job.
00:23:53.66\00:23:58.24
Go to other side
in single knee lift,
00:23:58.25\00:24:02.46
single knee lift,
single knee lift, one more
00:24:02.47\00:24:05.83
and then repeaters,
repeaters, three good job.
00:24:05.84\00:24:11.82
Now we're gonna do the
leg curls single same side
00:24:11.83\00:24:15.82
same side for four,
just three, two, one.
00:24:15.83\00:24:22.37
Now repeaters, three other side,
single four, three, two and one.
00:24:22.38\00:24:35.52
Repeaters, three good job,
00:24:35.53\00:24:39.25
lift and block the
other side good job,
00:24:39.26\00:24:43.00
another block,
another block step and kick,
00:24:43.01\00:24:48.58
step and kick, step
and kick, step and kick.
00:24:48.59\00:24:54.17
Alright, let's do
tap now behind us,
00:24:54.18\00:24:57.78
step behind
you, step behind you,
00:24:57.79\00:25:01.43
step behind
you, step behind you.
00:25:01.44\00:25:05.22
Now we have a treat for
you need a some of you out,
00:25:05.23\00:25:08.40
they may know
Virginia-Gene Rittenhouse,
00:25:08.41\00:25:12.18
well had the
privilege of having the in-law,
00:25:12.19\00:25:17.06
daughter-in-law,
great daughter-in-law
00:25:17.07\00:25:19.93
sort of Virginia-Gene with
us today the Lauren Rittenhouse,
00:25:19.94\00:25:25.21
she married to the
Rittenhouse family.
00:25:25.22\00:25:26.86
Let's go to center step down.
00:25:26.87\00:25:29.74
Lauren just tell us little about
00:25:29.75\00:25:31.00
your family the
Rittenhouse family.
00:25:31.01\00:25:33.20
That's right Andy.
00:25:36.28\00:25:37.85
Dr. Virginia-Gene Rittenhouse
00:25:37.86\00:25:40.16
is married to Dr.
Harvey Rittenhouse
00:25:40.17\00:25:42.17
and they are actually my
husband's aunt and uncle.
00:25:42.18\00:25:46.11
So Dr. Virginia-Gene Rittenhouse
00:25:46.12\00:25:47.86
she started the New
England Youth Ensemble
00:25:47.87\00:25:49.60
many, many
years ago, some of you
00:25:49.61\00:25:51.41
may have heard them
play all over the world.
00:25:51.42\00:25:55.00
And I met my husband
in the Youth Ensemble.
00:25:55.01\00:25:58.22
Wow! He was playing the
cello and I joined the orchestra
00:25:58.23\00:26:01.84
and we started to
share a stand together.
00:26:01.85\00:26:04.55
Wow! This guy is really cute,
and so the rest is history.
00:26:04.56\00:26:11.14
So we have two
children David and Julie.
00:26:11.15\00:26:14.41
They both play the cello also.
00:26:14.42\00:26:16.57
So we have a
family cello quartet. Wow!
00:26:16.58\00:26:19.55
And Julie is now
a medical student,
00:26:19.56\00:26:22.00
first year medical
student at Loma Linda University
00:26:22.01\00:26:25.11
and David is a
junior in high school.
00:26:25.12\00:26:28.70
And we have three
cats as I told you before,
00:26:28.71\00:26:31.54
Misty, Vermi and Shadow.
00:26:31.55\00:26:34.49
You have a dog though, right?
00:26:34.50\00:26:35.74
I do, I've got a dog,
Winston, my pride and joy.
00:26:35.75\00:26:39.39
Alright.
00:26:39.40\00:26:42.44
Alright, so we keep cooling down
00:26:42.45\00:26:44.50
and I'm just gonna
go side to side now,
00:26:44.51\00:26:48.05
very good, just
cool down bring it down.
00:26:48.06\00:26:51.62
This has been a
difficult workout,
00:26:51.63\00:26:53.16
so we're just keep cooling down
going side to side, very good.
00:26:53.17\00:26:59.11
And we'll stretch a
little bit very good,
00:26:59.12\00:27:02.96
let's move our arms
just nice and gently.
00:27:02.97\00:27:07.36
Very good, very good.
00:27:10.95\00:27:16.70
So, if you feel
that you have a problem
00:27:16.71\00:27:24.31
with being overweight be
sure to contact your physician
00:27:24.32\00:27:30.16
and have them do what we call
a body mass index test on you.
00:27:30.17\00:27:34.80
And now we help you know
00:27:34.81\00:27:35.78
whether not you are
overweight or obese,
00:27:35.79\00:27:39.16
because after all we
are witnesses for Jesus.
00:27:39.17\00:27:44.48
And I'd like to just
have a little quotation
00:27:44.49\00:27:47.21
from First
Corinthian, the Apostle Paul
00:27:47.22\00:27:49.32
one of my favorites
Gospel writers I call him.
00:27:49.33\00:27:53.32
"Whether
therefore ye eat, or drink,
00:27:53.33\00:27:55.99
or whatsoever ye do, do
all to the glory of God."
00:27:56.00\00:27:59.82
And because we
know that Moses told us
00:27:59.83\00:28:01.87
that the glory of
God is his character,
00:28:01.88\00:28:03.97
we want to
reveal him to the world
00:28:03.98\00:28:06.26
and we want all
of our activities
00:28:06.27\00:28:08.30
or appearances to
be evidence of him.
00:28:08.31\00:28:11.54
Thank you for
joining us, have a great day.
00:28:11.55\00:28:13.79