Participants: Dick Nunez (Host), Dick Hutchinson
Series Code: BASA
Program Code: BASA000075
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:13 Neck pain can have a crippling effect. 00:15 Isn't very pleasant, but there are some things 00:17 you can do to help prevent it or correct it. 00:20 Find out next on Body and Spirit Aerobics. 00:50 Hello, I am Dick Nunez, Wellness Director 00:52 of the Black Hills Health and Education Center. 00:54 Welcome to Body and Spirit Aerobics. 00:57 In my career I worked for lot of people with neck pain. 00:59 In fact I myself have experienced 01:01 some great problems 01:02 that I'll talk about little bit more. 01:04 This would be our topic as we get into our workout. 01:06 Helping me out today will be Dick Hutchinson. 01:10 Come on out. 01:11 He'll have an easy first name for me to remember. 01:14 Now Dick, what do you do? 01:16 I work in a call center in the print shop. 01:19 Okay, so you volunteer here at 3ABN. 01:21 Okay, and you like staying fit and healthy and all that. 01:24 Oh definitely, I run everyday. 01:25 You run everyday, how far? 01:27 Five miles. Five miles, wow. 01:30 Some of the camera crew could take 01:31 some hints from you, couldn't they? 01:32 Oh, if they want to, they can come out with me. 01:35 Okay, we'll tell them that. 01:37 All right, we're gonna start by warming up 01:39 little bit by just circling the arms around. 01:43 We're gonna loosen up the body 01:47 and get ready for workout. 01:49 Now if you have severe neck pain 01:50 even this could be a little difficult. 01:53 Do you have any aches or pains? No. 01:56 Wow. Can I ask how old you're? 01:58 Sixty-nine and half. Sixty-nine and half. 02:01 Of course I could ask, you may not answer me, 02:03 but I can always ask. 02:06 Okay, now let's go the other direction, 02:08 up and around. 02:13 Well this would be a walk in the park for you then, 02:15 if you're used to running five miles a day. 02:24 How about push ups. Can you do push ups? 02:26 Yes, sir. You can? 02:28 Yes. Okay, good all right. 02:30 Well, that's what we're gonna do now then. 02:32 Go and hit the deck 02:33 we're gonna do some push ups. 02:35 Okay, keep the back straight, 02:37 low yourself down, push right up. 02:39 Look at that, almost 70 years old, no problem. 02:47 Very good, for those at home you can either do them 02:50 against the wall or you can do them with your knees down. 02:58 You're looking good. 03:03 See if can get five more. 03:10 Excellent, all right come on up on your feet. 03:13 Good form, it look good. 03:14 How do you feel? Good. 03:16 All right, put your hands behind your head. 03:19 You just gonna stretch back 03:24 and now give yourself a hug. 03:27 Pull your shoulder blades apart as you stretch. 03:32 Okay, now put your hands behind your head again. 03:35 Push the elbows back, way back, 03:38 so you feel a stretch in your chest. 03:42 And then give yourself a hug. 03:44 Pull it part. 03:50 All right, now what we're gonna do is gonna 03:52 put our left foot on front of us. 03:54 Okay, reach out with your right hand, 03:57 grab a hold of your right hand with your other hand 04:00 and again you've to pull back like this and back out. 04:03 What you're doing is you're providing the resistance. 04:06 As you do it's like a sawing wood type motion like something 04:10 you've done once or twice in your life. 04:11 Oh, yes. 04:15 And pull, and pull, we're gonna do ten more. 04:18 Its 1, 2, 3, 4, reach way out, 04:24 5, 6, 7, 8, 04:31 9, 10, okay. 04:33 Now switch around. 04:35 Put your right foot on front, put your left foot arm out. 04:38 Grab with the other hand and pull back 04:41 and reach and reach and reach and reach. 04:48 Little slower, pull and pull, 04:52 and pull, its 9, 10, 10 more. 04:57 One, and two, and pull, and pull, five more times 05:04 and 1, 2, 3, 4, and 5, good. 05:11 Okay, stretch side area, 05:13 we're gonna put our arm right up over the head, 05:15 let it bend at the elbow. 05:17 Grab a hold with your left 05:19 and pull your elbow towards your head. 05:24 Just a steady stretch. 05:27 Don't bounce, so try and really wrench on it. 05:30 Just take it to a natural stopping spot. 05:33 Okay, now we do the other side. 05:36 Left arm up, let it bend at the elbow. 05:39 Grab and pull 05:45 and hold back. 05:51 Okay, now relax. 05:53 Okay, we're gonna work our shoulders now, 05:55 we're gonna put our arms out like this. 05:58 We're gonna make little circles here. 06:03 We'll test you out little bit here. 06:05 Give you some work. 06:07 Okay, now let's go back the other direction. 06:10 There you go. 06:16 Have you done lot of physical work 06:18 or mainly just worked out a lot. 06:20 Well, I didn't do physical work most in my life 06:24 till I got over the call center 06:26 and the print shop lifting heavy boxes. 06:29 Okay, now let's go the other way. 06:32 So you don't go ask the younger fellows 06:33 to help you lift the boxes? 06:35 No. Okay. 06:42 Okay, now back the other way. 06:51 Okay, back forward again. 06:59 Okay, and backwards again. 07:06 Okay, now we're just gonna hold arm straight up. 07:10 Keep the palms down and just hold it there. 07:14 You're doing all right? Oh, yes. 07:16 Okay, we're gonna try and hold for 40 more seconds. 07:22 You're feeling your shoulders burn 07:23 at all or they are doing okay. 07:25 They're burning a little bit. 07:26 Okay, okay, good. 07:28 Least we know he is human now. Okay. 07:33 Don't have any mechanical parts. 07:35 Okay, 20 seconds to go. 07:40 Oh, he feels good when he put the arms down 07:41 after holding him out like this. 07:44 Now we're down to 10 seconds, 07:46 9, 8, 7, 6, 5, 07:51 4, 3, 2, 1 and down, good. 07:56 Okay, now I want you to shrug your shoulders up 07:58 and back down and shrug up and down, 08:02 and up and down, shrug up and down, 08:07 and up and down, up and down, up and down, 08:13 shrug up and down, way up high and down, 08:17 shrug up and down, and up and down, 08:22 and up and down, and up and down, 08:26 and up and down. Five more times. 08:31 There's 2, and 3, and 4, and 5, all right. 08:37 Let's puts your right arm that front of you. 08:39 Bring it across your body now, 08:41 bring your left hand in behind the elbow 08:43 and pull your arms towards your body and hold that. 08:48 Hold it. 08:54 Okay, let's put the left arm out now. 08:57 Getting across your body, 08:59 put your right hand behind it and pull. 09:03 Keep your left arm straight as you do it 09:06 and pull with your right arm towards your body 09:11 and hold for about a 10 second count. 09:17 Okay and good. 09:19 All right, I'm gonna be 09:22 kind of your drill sergeant here. 09:24 I'll be a nice sergeant though. 09:26 Now once you start stepping in place, 09:28 okay, and get your arms swinging as you do it. 09:30 So he will be doing here the way we'll do it. 09:33 He's--hold on for a second, bring your left leg up. 09:36 Okay, your right arm is up, okay then we'll do it, 09:39 we're gonna switch back and forth. 09:42 Here we go. 09:49 So when the right leg is up, the left arm is up, 09:53 when the left leg is up, right arm is up. 09:56 Okay, I think I'll get in order as you. 09:58 Okay, here we do it one more time. 10:00 Go and bring your-may be it will be easier for you 10:02 if you just jog in place. 10:03 Why don't you go and jog in place. 10:05 Oh, there we go, okay. That was a problem, 10:08 we're going too slow. 10:13 Okay, we'll let him jog in place here. 10:16 Now we can get his rhythm down little better 10:18 and sometimes it is difficult to get the rhythm. 10:20 So obviously he is more used to the jogging 10:23 than he is to the stepping. 10:25 And so we'll go ahead and let him do that. 10:27 For those at home if you need to step more, that's okay. 10:31 Can you pick your knees up a little higher there? 10:34 No too fast, we're not gonna go sprinting yet, very good. 10:39 Now we'll talk about neck pain little bit 10:41 while Dick is getting into his jogging mode here. 10:45 Now if you can keep that up for a while, right. 10:47 I suppose so. Cannot say. 10:50 Okay, well then I can talk for a minute here, yeah. 10:53 Once upon a time when I was just 30 years old 10:56 I had an injury take place in my neck 10:58 where I was playing racquetball 11:00 and doing some things and somehow I tweaked my back 11:03 and I was moving in lots of different directions. 11:05 And I was having problems, 11:07 I put a weightlifting belt on 11:08 and I kept going about my daily activities of lifting weights, 11:12 playing racquetball. 11:13 And when I got home at night, I was putting in a fence 11:16 and so I was digging postholes all with the bad back. 11:19 When I went to bed I was sleeping on my right side 11:23 which caused some pain during the night. 11:25 I got up the next morning 11:26 and really didn't thin anything about it. 11:29 I kept going about my activities. 11:31 Came home started working on the fence again. 11:34 When I went to bed I slept on my right side again, 11:37 this time the pain came sooner and much more intense. 11:41 And when I got up the next morning Dick, 11:43 I lost 90% of strength in my right arm overnight, right. 11:47 Just got up the next morning and it was gone. 11:49 And so I went to a neurologist, 11:52 I went to an orthopedic surgeon, 11:53 I went to physical therapy 11:54 and nobody could seem to find out 11:56 what was wrong with my arm. 11:59 And so it was a very frustrating journey, 12:01 it was extremely painful. 12:03 I buckled to my knees in pain every time I got up. 12:06 And so when I was getting checked out 12:08 they said well it's originating from your neck. 12:10 And so I really became very receptive 12:13 to neck problems at that time when I was going through that. 12:16 Okay, we're gonna change now. 12:18 We're gonna do some squats Dick, 12:19 and the way you induce is cross your arms, 12:21 okay push your hips back, oh very good okay. 12:24 You look like you've done these before. 12:26 We used to do, my wife and I before we came to 3ABN. 12:30 The timing is so bad now when I'm trying to work. 12:32 We used to do at 12 noon out there in the West Coast. 12:35 Oh, you mean Body and Spirit. 12:37 Wow, I got alone. 12:40 No wonder why he is so fit. 12:43 He's been doing Body and Spirit for years. 12:45 I'm reporter Dick. 12:46 Okay, wonderful. 12:49 Now won't you tell me do to you? 12:51 When we move down here the timing is so bad. 12:54 Oh, well the timing, timing. 12:55 I thought you're blaming Tammy. 12:56 No, and that's my Kentucky accent, okay. 13:05 Looking good. 13:07 This just gives us a little variety 13:10 even in our action here 13:12 and so and also it's a great exercise 13:14 for building up the gluteus maximus 13:16 and quadriceps and hamstring 13:19 and if you gonna use age as an excuse, 13:21 are you gonna accept that, Dick, no. 13:23 No, not gonna accept that. 13:25 You can do pretty much whatever you want still, right. 13:27 Yes, do you have any recreational things 13:29 you like to do like hiking or. 13:31 Oh, I used to love that, 13:32 once again climb on occasion. 13:35 I used love that hike up mountains, okay. 13:39 [13:39] not with me. 13:45 Really? Yeah. 13:47 We gonna bring Tammy, again for that one. 13:49 I'll not go blame her on that, 13:52 I just kind of compulsive. 13:54 For those who don't know Tammy is one of the camera crew. 13:56 If you look at the credits 13:58 so often you'll see under jib operator 14:01 you'll see Tammy Larson 14:02 who also does a lot of the artistic work around here. 14:06 So he's keeping you pretty busy there? 14:08 Oh, yes. 14:12 How you're doing there? You're doing okay? 14:13 I'm doing okay. 14:14 Now look at his guy go, this is amazing. 14:17 An inspiration. 14:21 You gonna become the Seventh-day Adventist 14:23 version of Jack LaLanne. 14:25 Oh, I don't know about that. 14:30 And I look quite well. 14:33 It's been going up now. 14:35 Okay let's go and jog in place again. 14:38 So where were you born and raised? 14:40 In Louisville, Kentucky. Okay. 14:43 Yeah, I was going down to Kentucky one time. 14:46 I think it was for an ASI Convention, 14:48 I needed to catch a plane to Louisville 14:51 and so I was in Detroit 14:52 and we were switching airplanes then I said, 14:54 is this the plane to Louisville. 14:57 And they said no this is a plane to Louisville. 15:00 Louisville, should be? Yeah, I spoke out Louisville. 15:03 So they didn't like me calling it Louisville. 15:05 So I had it totally wrong, 15:07 of course in South Dakota we've our own little things. 15:10 Now our capital city is spelt Peer 15:13 but it's actually Peer. 15:15 You don't say Peer there you say Peer. 15:19 Okay I'll get back to my next story 15:20 while Dick continues to jog over Hillandale. 15:25 And that is--I went through all these various things 15:28 and trying to get better and no body could help me out. 15:31 And I just starting rehabbing on my own 15:33 and started getting back to a place where 15:35 I was gaining some stimulus to arm movement 15:37 and I finally was-- I was teaching a diet 15:40 and exercise class in the athletic club 15:42 while I was teaching the health message 15:44 of the Adventist church to the general public 15:46 and it was being very well receipted or received. 15:49 And I had a woman who was the wife of the chiropractor 15:52 who was very well respected even by the arthropods 15:55 and I had never gone to a chiropractor before 15:57 and didn't really think much about him. 15:59 But I decided to try that and by going into him 16:02 he said, well let me check your posture. 16:04 And he did that and he goes I see the problem. 16:06 I thought what, what's wrong with my posture. 16:09 Well, my right arm was riding up high 16:11 and so he did a snap crack and pop and down it went. 16:14 What had happened is levator scapula 16:16 which is a muscle that runs from the superior angle 16:19 of your scapula up to C1 through 4 16:22 had gone into contraction and by laying on my side 16:24 I was encouraging to stay that way. 16:26 Then it pressed on what's called the brachial plexus 16:29 which is a nerve that runs off 16:31 of your neck for your shoulder girdle 16:33 and I pinched on was called axillary nerve 16:36 and I lost this 90% of strength 16:38 in my triceps overnight 16:40 and lost most of my chest muscle there. 16:42 Now I built it back over the years 16:44 but it took me 10 years to build my arm back up 16:48 to some stimulus and normalcy. 16:50 And even to this day 16:51 if I'm doing isolated tricep exercise 16:54 my left arm will opt for my right arm every time. 16:58 But bicep wise are performing my left with my right arm. 17:02 Because I'm right handed 17:03 but my right tricep will never be as strong as 17:06 my left tricep again because of the severity of that injury. 17:08 And that limits some of things I can do or can't do. 17:12 I can't bench press anymore, 17:13 because that's what tore me apart. 17:16 And one time not too long ago 17:17 I was doing some bench presses again 17:19 and every time I put my arm out I went to sleep. 17:21 And so I called my chiropractor friend 17:24 while I was going back to Olympian 17:26 I said my arm is going to sleep. 17:27 And he goes you've been bench pressing again, haven't you. 17:30 And I said oh, little bit. 17:32 So I came back and fixed me up and off I went again. 17:34 So neck problems are nothing to seize out. 17:37 Okay let's go back and do some squats again. 17:41 Okay. 17:44 So you're getting winded at all or you're doing just fine. 17:46 Oh, I'm getting little windy, stretching upper back. 17:48 Oh, all right. Now I can feel good about myself. 17:52 He is actually starting to get a little tired, that's nice. 17:54 Not as windy as I get outside. 17:57 Not as windy? No. 17:59 Okay, five, we haven't gone five pounds out either. 18:01 My dog presses me. 18:03 What's that? My dog presses me. 18:04 Your dog, what kind of dog you have? Domestic. 18:07 Okay, let's go a little bit deeper, Dick. 18:09 There you go, oh, very nice. Nice squats. 18:14 It's great when you see somebody pushing 70 18:16 who can still go up and down 18:18 with that of apparent ease and strength 18:20 that he is doing there. 18:25 I made a determination about 35 years ago 18:27 to get my legs back strong again. 18:30 Did you lose your legs? 18:31 Yeah. I couldn't run. 18:33 Why, what happened to you? 18:36 Well, I was just sitting there, 18:38 sitting at the desk all day for about 12 or 13 years. 18:44 My pastor said, it was Ronnie, 18:46 my head elder was Ronnie, my neighbor said let's go run. 18:51 I said, no. He kept after me 18:56 and I finally said, yes one day. 18:58 About a mile he never runs once under seven minutes. 19:02 He got under seven minutes. 19:04 He took off at the end and left me. 19:08 I got somewhere close to seven minutes, 19:11 couldn't walk the next three days. 19:13 And my legs were so bad aching, 19:16 but they come a long way from there. 19:18 Wow, good testimony. 19:19 Okay, let's go back on your jog. 19:25 Trying to talk and do that. I was impressed. 19:29 Here, you're saving me a lot of work 19:31 in this program that's for sure. 19:34 The thing I'm trying to do is figure out 19:35 how to cool you down because-- 19:39 That's a natural way you cool down. Yeah. 19:41 I do some floor exercises. 19:42 I don't throw exercises, until I can finish. 19:49 Well, we'll figure out something. 19:54 But you're doing great but I learned a long time ago 19:57 that neck pain is nothing to mess with 19:59 because it can be very crippling 20:01 and I think God let me go through that 20:03 to teach me very valuable lesson. 20:05 Because up until that point 20:06 I thought if somebody was having nerve problems 20:08 just push through it. 20:09 Well, when a nerve shuts down 20:11 you don't push through it, you're done. 20:13 And it can be very, very crippling. 20:18 Did you ever pinch nerve before? No. 20:20 Okay, well you don't want one, trust me. No. 20:23 I'll have my shoulder right, 20:24 and I won't reconsider that. 20:26 I think a lot of it, you didn't gave me 20:28 a weak spot back when I play football 20:30 as a youth and I got hit three different directions 20:32 and chipped a vertebra in my neck 20:35 and the seven cervical vertebra back 20:37 when I was just 16 years old 20:39 and the orthopedic surgeon gave me two options. 20:41 He said you neither have surgery 20:45 and there is still no guarantee 20:46 you can play football 20:47 or you can just give up football 20:49 and you can pile little, pretty much normal life. 20:51 So that was not a very hard choice for me, 20:53 because I didn't really love playing football 20:54 all that much anyway. 20:59 Okay, we're gonna go for two more minutes. 21:02 I think you can handle that. 21:03 Sure. Okay. 21:04 I want to play football 21:06 but my dad always say it merrily. Oh really. 21:09 That he would not let me go. Really? 21:11 He would not let me play football. 21:14 He says you're gonna get hurt. 21:15 Well, that surely could happen. 21:22 Did you ever get hurt playing football? 21:23 Evidently not. Okay. 21:25 He never talked about it if we did. 21:29 I won't think football was as hard as this today. 21:32 Yeah, they're little bit bigger 21:33 and little bit faster and little bit meaner. 21:37 You look at the size of some of those men 21:39 playing football how hard they can run 21:41 and how hard they can hit. 21:42 It's a wonder that you don't have 21:44 more people seriously injured. 21:48 And they play on the astro turfs 21:50 and it favors it either. 21:51 No, sure it doesn't, we'll try to get away from that. 21:54 Okay we're down to our last minute, 21:57 then we're go down to some cooling down exercise 22:00 and then we'll be finishing up. 22:02 But you're doing good and I really 22:03 appreciate your testimony of being 22:06 a sedentary person who finally decide to get off 22:09 the chair and get back in the game again. 22:12 And that's what it takes some times 22:14 its just motivation. 22:15 Because there are lot of people out there 22:17 who just aren't willing to get started 22:19 and so that's sad because they say they want to do it 22:22 or they want to get fit 22:23 but yet they don't want to take the time to do it. 22:25 Now, let me ask you this question 22:27 while you finish jogging it up. 22:28 Do you enjoy running? Yes. 22:30 Okay, you'd really miss it if you didn't it. 22:32 Right. Oh, yes. 22:33 And you feel great after it's done, right. 22:35 Yes. Okay. 22:36 So somebody said you can't run anymore, 22:39 that won't make you very happy. 22:40 No. Okay. 22:42 No I'm not gonna say that to you. 22:43 I won't make you unhappy. 22:45 Okay we're down to our last 10 seconds. 22:49 And 5, 4, 3, 2, 1, okay, put your hands on your hips 22:56 we're gonna step out to the left. 22:58 Okay, and bring this foot in. 22:59 Okay, now step to the right and bring that foot in. 23:01 Okay, now let's go back and forth like that. 23:03 This will help us just to kind of cool down. 23:06 Also give you some lateral movement. 23:09 Not too fast we're just gonna do it nice and easy. 23:13 When we do aerobic exercise we wanna do a warm up 23:19 and then we do the training regime 23:21 and then we do the cool down 23:22 and this will be the cool down. 23:24 And we actually got him sweating a little bit. 23:26 So I'm good, you know, I feel good about myself here, 23:29 we're able to give him work out, 23:31 didn't have a lot of variety, 23:33 but I think they're gonna workout. 23:35 But that just goes to show that 23:36 you can get a very good workout 23:38 just in your own living room 23:39 if you have the motivation to get going. 23:46 Okay, we're gonna do this for a couple of minutes. 23:51 Great, you're fortunate that 23:52 you never experienced neck pain 23:55 because when I was playing football at the time 23:58 Dick, there was a high. 24:00 They kept telling me always 24:01 I had was a pinch nerve but every time 24:03 I got hit my whole right side would just light on fire. 24:07 And so finally I kept complaining to my parents 24:10 and they took me to an orthopedic surgeon 24:14 and they came back with a diagnosis of 24:16 the chipped vertebrae and my football coach 24:18 was angry with me that 24:20 I dare to go against what he said that 24:24 it was just a pinch nerve 24:25 because obviously when I came back 24:27 as a chipped vertebrae they told me I was finished 24:30 and he didn't like that at all 24:32 But I think I chose the wiser path 24:36 to go get a check out rather then just going by what 24:38 a coach says as far as what my problem was. 24:42 Always need those second opinions. I'm sorry. 24:45 Always need those second opinions. 24:46 well, he wasn't a doctor in the first place. 24:48 I didn't even look t that as a first opinion. 24:55 Okay, we're gonna go for 10 more seconds. 24:59 Okay, is that cooling you down little bit? 25:01 I suppose so. Okay. 25:04 Seem like I'm sweating now. 25:05 Okay, well, let's come to final process. 25:11 Okay, good, I want you to put your right foot back 25:14 and just press your heel to ground and bend forward, 25:19 bend your left knee, okay, 25:21 and you're just gonna stretch the calf area. 25:24 You hold that. 25:29 Okay, switch around. 25:32 Press the left foot to the ground, 25:34 bend the right knee. 25:36 Keep the chest up. 25:42 Okay, good. 25:43 Now let's step out to the side, 25:46 bend the left knee, 25:47 keep the right leg straight, 25:48 bend step out little bit further. 25:50 Step your left leg out further. 25:53 You're gonna touch knee, there you go. 25:55 Okay, that's better, chest up. 26:00 Okay, shift over the other way. 26:04 Okay, so now the left leg is straight, right knee is bent. 26:07 We're stretching inside of the thigh. 26:09 Stretching is very important 26:10 because you wanna keep that range of motion flexibility. 26:13 There's lot of people they get older, 26:15 they start losing their flexibility. 26:18 Okay, good. 26:19 Okay, let's just finish with a couple of trunk turns. 26:22 Rotate left, and back to the right. 26:26 Back to the left, back to the right, 26:31 back to the left and back to the right. 26:35 Okay, thank you, sir, you did a fantastic job. 26:38 Thank you. All right. 26:41 Well, that was very inspiring to see 26:43 how fit somebody can still be even when 26:45 they are pushing 70 years old. 26:47 Dick will be a motivation to anybody who sees this show. 26:50 Not getting back to neck pain certainly that's 26:52 something you don't want to take lightly. 26:54 I saw many avenues to finally find help for myself. 26:58 Getting into regular exercise and proper posture 27:01 will help prevent having neck problems. 27:04 But if you do start to experience problems, 27:06 make sure you get a checked up by professional. 27:08 Find somebody who can help you out, 27:09 because you don't want to go through a situation 27:12 where you start to feel like you might be losing mobility 27:15 or sensation of fingers or your hand, 27:17 because it can become quite serious as I found out myself. 27:21 Now as you go into an exercise program 27:23 we always encourage people to do it for the right reason. 27:25 We wanna--we don't wanna do it for self glory 27:28 and as Dick was talking about he just enjoys running 27:31 and enjoy getting outside 27:33 and I bet if I would have asked him he would tell you 27:35 he does it all for the glory of God. 27:38 And I'm sure since he has been a regular 27:39 Body and Spirit watcher that he along with us claims 27:42 a promise of Philippians 4:13 which states 27:45 "I can do all things through Christ which strengthens me." 27:49 God bless you, thank you for joining us. 27:51 We look forward to see you next time 27:53 on Body and Spirit Aerobics. |
Revised 2014-12-17