Participants: Dick Nunez (Host), Daniel Hopkins, Corrie Sample
Series Code: BASA
Program Code: BASA000076
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00:02 The following program is designed
00:03 to demonstrate simple workouts 00:04 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 Protein is a very misunderstood topic 00:14 in our society today 00:16 especially when it comes to exercise. 00:18 You wanna hear the facts? 00:19 Stay tuned and find out next on Body and Spirit Aerobics. 00:48 Hello, I'm Dick Nunez, Wellness Director 00:50 of the Black Hills Health and Education Center. 00:52 Welcome to Body and Spirit Aerobics. 00:54 During my years of bodybuilding, 00:55 I definitely learned the hard way 00:57 how much protein to take in and not to take in. 01:00 In fact, at one time I was taking 01:01 in over 400 grams of protein a day. 01:03 Any health specialist who is hearing this 01:05 would probably just drop their jaw in shock. 01:07 We're gonna talk about protein on today's program. 01:10 We're ready to get started with our workout. 01:11 Helping me out today will be Daniel and Corrie. 01:14 Daniel is of the Black Hills where he's a fireman 01:18 and a paramedic-- or just a medic. 01:19 That's right. You're an EMT. Okay. 01:21 And Corrie is from Union College 01:23 where she is a senior, about ready to graduate. 01:26 And she's taking International Rescue and Relief. 01:29 That is correct. And then, what're you gonna do? 01:31 I'm planning on doing Accelerated Nursing. 01:33 And then mission work after that. 01:35 Okay. Where? International somewhere. 01:38 International somewhere. Okay. Very good. All right. 01:40 Let's start by warming up. 01:42 We're gonna just circle the arms up and around 01:44 and up and around. We're just loosening up. 01:47 When we start our workout, 01:48 it's always important to get warm. 01:52 Just swing the arms around. Keep them fairly straight. 01:59 If you pop and grind it, snap and crack a little bit. 02:02 Well, hopefully, that'll get better 02:03 the more you could do it. 02:05 Okay. Up and round the other way. 02:07 If that hurts though, then you definitely 02:09 want to take caution. 02:11 If you just feel little popping and grinding 02:13 and there is no pain, then I'd go ahead 02:15 and just keep working through it. 02:20 Okay. And let's go about five more, 02:21 just up and around. 02:28 Okay. That takes care of the easy part. 02:30 Let's go ahead and hit the deck for some push ups, 02:32 Corrie. Do them off your knees. Okay. 02:35 Daniel, just regular. 02:36 For those at home, you can either go up the knees 02:38 like Corrie is doing or do them straight like Daniel. 02:41 Or if you need to, you can just go over to a wall 02:43 and do them against the wall. All right. 02:45 Let's go ahead and lower ourselves down 02:47 and push up and down and up. 02:51 The important thing about this one 02:52 is here we'll keep the back straight. 02:54 Both of our participants are doing that. 02:58 Lots of air, pushing up, keeping the speed 03:01 a little more controlled, little slower. 03:04 You go too fast, yes, you can do more, 03:07 but then you're not gonna get the same benefit. 03:10 Or if you cut them short-- do a few shorter ones, 03:12 Daniel, where you don't come all the way up. 03:16 Okay, if you cut them short like that, 03:18 once again, you're not gonna get 03:19 all the benefit that we're looking for. 03:21 So full range of motion is what we're after. 03:24 And although Corrie is doing the modified ones 03:26 off the knees, she certainly is well capable 03:29 of doing them in a regular fashion. 03:31 But I'm doing this for the sake of demonstration. 03:34 Let's go three more. 03:38 Okay, now down part way and a 10-second hold. 03:41 One, two, three 03:44 four, five, six, seven, 03:48 eight, nine, ten, and okay. 03:53 For those who think Body and Spirit Aerobics 03:55 is easy, let them get passed out. 03:58 Okay, put the hands behind the head 04:01 and drop the elbows back. 04:02 We find stretching to be a very important 04:05 part of exercise and the best time 04:07 to stretch a muscle is once it's warmed up. 04:10 So I'm assuming your chest is now warmed up. 04:12 Okay. All right. 04:14 Now, reach around to give yourself a good morning hug. 04:18 Pull the shoulder blades apart. 04:23 And let's go back behind the head again. 04:27 Elbows way back. Feel it stretched in the chest. 04:34 Okay. Let's give yourself another hug. 04:40 Pull it apart and good. Okay. 04:44 Corrie, could you get the towels for us, please? 04:49 We have this fancy exercise equipment here. 04:52 These towels. 04:54 So what I want you to do is pull it apart 04:58 and come up over top. 05:00 Now, we're gonna go from side to side. 05:01 We're gonna tip to the right. 05:03 Now, back over to the left 05:06 and over to the right and back to the left. 05:10 Now, while you're doing these, 05:11 you wanna feel it stretch so you're coming over 05:15 and you're stretching here and then use these muscles 05:18 to pull it back through. 05:19 Keep your arms just a little straighter there, Daniel. 05:21 There you go. 05:24 Good, Corrie. Keep the tension on there. 05:32 Pull it apart like you're trying to tear. 05:34 If you can tear in two, you can keep it. 05:38 Okay. No, not gonna happen? 05:41 Not gonna happen. All right. 05:46 And let's do three more each way. 05:50 There is one and two, one more time and three. 05:56 Okay. Let's keep it up over head. 05:58 Let's bring it down and back up. 06:03 Stretch back and pull down. 06:06 Back up, way up, and pull down. 06:10 And way up and pull down. 06:14 And up and pull down. And up pull down. 06:22 And up and pull. And up. 06:27 Pull it apart the whole time. 06:30 Up and down and up and down. 06:35 Let's go five more. 06:36 Up, pull it apart and up and down. 06:41 This is a great movement for increasing 06:44 your shoulder flexibility. 06:50 And good. All right. 06:52 Now, we're gonna grab our towel on the end. 06:54 We're gonna grab it about six inches away 06:58 and we're gonna raise up, pull back down. 07:01 And we're doing a lot of raise. 07:03 You can use dumbbells for this as well. 07:06 But even by just giving ourselves resistance 07:07 with a towel, it doesn't take a whole 07:09 lot of repetitions before you start to feel it. 07:16 And let's go a couple more. 07:20 Okay. Now grab the end with the other hand 07:24 about six inches away. Raise up and up and up. 07:32 Focus on the shoulder while you're doing. 07:34 Up and up and up 07:40 and up and up. 07:44 Two more. And up. Good. All right. 07:49 Now, what we're gonna do is we're gonna take it 07:51 in our right hand, drape it over our thumb side. 07:54 Again, we're gonna grab it about six inches away. 07:57 Have your arm out in front of you. 07:59 You're gonna curl up, come down. Curl up and down. 08:04 And curl, down. And up, down. 08:08 Full extension. Reach out. 08:11 Give yourself some resistance as you do it. 08:14 And up and down and up and down, up. 08:20 Squeeze the bicep each time. And good. All right. 08:25 Left hand out and drape it over the thumb side. 08:28 Grab about six inches away. 08:30 Curl up and down and up and down. 08:35 And curl, flex the bicep. All the way up, reach out. 08:41 And up and reach. And up and reach. 08:44 Three more. Up, way up, up and up, good. 08:52 Now, we're gonna do some triceps. 08:53 We're gonna grab the end of it with your right hand. 08:55 Take it about a foot away 08:57 with your left hand, palm up. 08:59 Okay. We're gonna bend. Lean towards your left. 09:02 You're gonna bring your elbow up. 09:03 You're gonna kick it back and pull back through. 09:06 Kick back and pull. Back and pull. Push and push. 09:13 Five more times. There's two and three. 09:19 Walk it out one more time. Way out. Good. Okay. 09:23 Grab it with your left hand, 09:26 right palm up about a foot away. 09:29 Bend over towards your right. 09:32 Elbow up. Kick back, pull through. Kick, pull through. 09:37 Three and four, five. Five more. 09:42 One and two, three. 09:47 Kick it way out one more time. Good. 09:51 Okay. Let me have the towels, please. Thank you. 09:55 Okay. Now, we're gonna do is stretch out. 09:57 I want you to put your right arm over head. 10:00 Let it flop over. Grab it with your left hand. 10:04 Pull your elbow towards your head. 10:07 You're gonna stretch it through 10:08 the latissimus dorsi area. Okay. 10:11 We'll hold each stretch for about 10:12 10 to 15-second time period. 10:15 Make sure you breathe and relax, 10:17 breathe and relax. Okay. 10:20 And switch over the other side. 10:22 Now, you're gonna grab the left arm, 10:24 pull it towards the center. 10:26 When you stretch, you don't want to pull real hard. 10:30 You wanna just take it to a natural pull stopping spot 10:33 and just work that stretch, holding it. 10:35 It should be comfortable. Are we comfortable? Good. 10:39 Your comfort's important to me. 10:41 At least, right now it is. Okay. Relax. 10:46 Now, we're gonna put our right arm out. 10:48 We're gonna bring it across to our body. 10:50 We'll bring our left hand in behind, 10:52 and we're gonna stretch the shoulder. 10:54 You should feel right in that shoulder area. Okay. 11:01 Now we're gonna do the other side. 11:03 Left arm out bring it across. 11:06 Bring your hand behind, pull. Very Good. 11:13 Nice and looks good. All right. 11:17 Let's start by stepping in place. 11:19 We're gonna start our aerobic exercise. 11:21 Get the hands swinging. 11:23 Corrie, you're getting this down. 11:24 You got this marching stuff, down. 11:29 Okay, we're gonna start talking about 11:30 protein a little bit. 11:32 I'm one who used to be obsessed with protein. 11:35 I used to take in 400 grams a day, 11:37 eating 10,000 calories a day, 11:39 eating seven times a day, Corrie. 11:42 I was having 3 pounds of meat, 11:43 a gallon of milk, half dozen eggs. 11:45 And even then, I'd still take a protein supplement 11:47 on top of that. Wow. 11:49 Took amino acids and I really had 11:50 a tough time with it all. 11:52 In fact, I took so much protein, Daniel. 11:55 My immune system was shut to the point 11:57 that anytime I hurt myself or got sick, 11:59 I had to worry about secondary infections. 12:01 In fact, one time, I had a strep infection 12:03 and a staph infection in my throat at the same time. 12:07 And I couldn't talk for two weeks, and I was in college. 12:09 But the thing is, as I was so quite, 12:11 nobody knew I had something wrong with me for a week. 12:14 Finally, my roommate goes, do you have a sore throat? 12:17 And I went, yeah. He goes, how long? 12:18 I said, it's been a week. 12:20 And he goes, well, I thought you were 12:21 talking even less than normal. 12:23 Okay. Let's go and do some lunges. 12:25 Hands on the hips, just lunge out 12:27 with the right foot first. Okay. 12:29 And when we do the lunges, we want to make sure 12:32 that we are keeping our knee over our foot, 12:35 you want to keep the chest up. 12:37 Now if you can't go this deep, you can modify it 12:40 and go a little shorter. 12:41 Corrie, do a few couple shorter ones. There you go. 12:45 And that's fine too until you get to a point. 12:47 That's enough modified. You got your point across. 12:50 Okay. Back to the full ones. 12:54 And as you continue doing these, 12:55 you will get better and better at them 12:56 and you will find yourself being able to do 12:57 regular repetitions. Okay. 13:01 If I get lost in thought, Daniel, 13:03 don't be afraid to raise your hand 13:04 or something to let me know you're getting tired. Okay. 13:07 Okay. Otherwise keep on going. 13:10 And so I found that my 13:12 immune system is greatly compromised. 13:14 I cut my foot one time 13:15 and I got a staph infection on my foot. 13:17 And all of them came from the massive amount 13:19 of proteins I was consuming, so many eggs, so much meat, 13:22 so much milk and I'm lactose intolerant. 13:24 I didn't even know it at first. 13:26 I used to throw up every time 13:27 I drank milk when I was 16. 13:28 And I kept drinking until I got up to a gallon a day. 13:31 Because I was such a picky eater, 13:32 I couldn't eat anything else. 13:34 So I noticed I could've high protein diets 13:36 and take all the supplements and so forth. 13:38 I used to take even a glandular protein. 13:41 We thought the worse it tasted, 13:42 the better it must have been for you. 13:44 So I took so many things early in my career 13:47 all in the sake of trying to get more muscular. 13:49 It was absolute ridiculous. 13:54 Okay. Let's go back and step in place. 13:58 Which brings to a question, how much protein do we need? 14:02 Well, the World Health Organization 14:04 has recommend for a long time 14:05 between 29 and 37 grams of protein a day. 14:08 In fact, Dr. Rose back in the 50 took 14:10 all sorts of different foods, like wheat, and tomatoes, 14:13 and pumpkin, and rice, and beans, and so on. 14:16 And then, he ran it up for 3000 calories and found 14:19 that every one of those foods would give you 14:21 all your essential amino acids if you took them in. 14:23 And that's back in the 50s. They knew this. 14:26 And then he took such things as broccoli and asparagus 14:30 and he also took a beef club steak, milk, 14:33 and eggs, and ran them out and the one 14:34 that had more protein in any of them was broccoli. 14:38 Broccoli was the highest. 14:39 Asparagus was the second highest. 14:41 And then, you got into the club steak and the eggs. 14:44 So broccoli is 37% protein. Asparagus is 36% protein. 14:49 So they're very high in protein 14:50 and very utilized in protein not the sulfuric amino acids 14:54 like that you will find in animal products 14:56 which are more health destructive. Okay. 14:58 We're gonna do what's called grapevines now. 15:01 And so what we're gonna do is move--let's move this way. 15:03 Move to your right. Okay. 15:04 We're gonna step to the left, cross, and then over. 15:08 Okay. Step, cross, over. 15:11 Step, cross, over. Step, cross, over. 15:15 Step. All right. 15:18 We're getting into rhythm now. 15:21 Don't get too dancy though. 15:25 This is a good movement for coordination, 15:29 especially for us men, who tend not to be 15:31 properly coordinated when it comes to this. 15:37 So I, like the Apostle Paul, can say, 15:39 I can teach this to you because I'm the king of klutz. 15:44 Of course, he said he was a chief of sinners. 15:47 So what I'm saying is if I can do it, you can do it. 15:55 How are we doing? Are we doing okay? 15:57 Doing good. All right. 16:05 Okay, that's enough for that. 16:06 Go and do some squats. I like the power moves better. 16:10 Okay. Squatting is a great exercise. 16:12 Is probably, what I would consider 16:14 the most important exercise you can do. 16:16 If--when somebody said tell me one exercise, squats is it. 16:20 Because it works so many major muscle areas 16:22 and it's great for your gluteus maximus, 16:24 the thing that follows you around all day long, 16:27 and you sit on when you eat. 16:29 And it also develops the quadriceps, the hamstrings. 16:32 That's what's called the compound movement. 16:35 But it's important to do it properly, 16:37 want the chest up, the back straight, 16:39 but you have to bend at the waist 16:41 in order to keep your balance. 16:43 Again, like the lunges, you want your knees 16:45 over your feet at all times. 16:48 And squatting will help you to do 16:51 virtually any activity you want to do. 16:53 If you wanna golf, if you wanna bowl, 16:55 if you wanna play soccer, climb mountains. 16:58 What else you do? 17:00 Rock climbing, caving-- Rock climbing, 17:02 hang gliding you do that too? 17:04 Caving. I'd like to hang glide. 17:05 You like to hang glide. 17:07 Okay, would you jump out of an airplane? 17:09 I would. Wow. 17:11 Would you? If I had a parachute. 17:12 Really? Oh, boy. Give me the chance. 17:16 I'm not even that thrilled flying 17:17 let alone jumping out of it. 17:21 Okay. Keep going. We doing all right? 17:24 Yes. Okay. 17:26 Let's go ahead and step it out again. 17:32 So what we find getting back to what 17:33 we were talking about the World Health Organization. 17:36 What they did was they took Dr. Rose's study 17:39 and then they doubled it. 17:40 So they actually found about 17:41 20 grams of protein is all you needed. 17:43 So then they doubled it to give a safety margin 17:46 for the protein recommendations. 17:48 Now the USRDA is higher still. It's about 46 to 54 grams. 17:52 And then you take what 17:53 the average American is consuming. 17:55 And I haven't seen the most recent statistics. 17:57 I'm sure they're probably even higher now. 17:59 The last I saw was like a 100 to 145 grams of protein a day 18:04 is what the average American takes in. 18:05 And so we are just protein crazy. 18:08 But then again the marketing of eating 18:09 all these animal products, have to drink milk, 18:12 have to eat meat, and all this. 18:13 It just is really taking people out. 18:16 And so what women don't realize, 18:17 if you just have 3 ounces of chicken, Corrie, 18:21 as a female, you've had all the protein 18:23 you need for the day. Wow. 18:25 So anything you need on top of that, 18:27 is just gonna be excess which your body 18:29 has to find a way to eliminate 18:30 'cause you cannot store protein as protein. 18:32 You'd have to convert it to a carbohydrate, 18:36 or you have to turn it into fat and you have-- 18:39 there is a process that goes through, 18:40 stripping out nitrogen, 18:41 so you have a lot of waste byproduct 18:42 and causes lot of stress on the body. 18:44 And I was teaching way back when? 18:46 Okay, let's start jogging in place. 18:48 While I was teaching a diet exercise class 18:50 in Olympia, Washington, 18:51 I had a lot of medical doctors taking my course 18:54 and I talked about the harmful effects 18:55 of protein and fat on the body. 18:57 And one of the doctors raised his hand and, 18:59 of course, when you've a doctor raise his hand, 19:00 you're, oh, boy, what's the doctor gonna say. 19:02 And he looked at the class and goes, 19:03 you folks don't realize how important this is, 19:06 because this is exactly the truth. 19:08 Too much fat, too much protein, ages you prematurely, 19:11 and weakens your immune system. 19:13 And I was, wow, glad you agreed with me. 19:14 Otherwise, we could have a real rough time here. 19:20 So I've been following a vegetarian diet 19:23 for well over 25 years now 19:26 and I'm trying to stay with a total vegetarian diet 19:28 as much as I can. 19:30 And so by doing that you have no animal products at all. 19:33 And I actually got bigger and stronger 19:36 than I ever did before eating all the meat 19:39 being on a vegetarian diet and I was much older too, 19:41 when I got to my strongest 19:42 because I actually hit my strongest point 19:44 when I was 46 years old. 19:46 So go figure it. 19:50 But then, the Book of Daniel talks about 19:52 that Daniel and his friends they resisted the King's meat 19:56 and all of his stuff and they wanted to pour some water 19:58 and they were fairer and it says fatter. 20:01 But I was thinking more, actually more buff 20:03 that's just a term back then. Oh, definitely. 20:04 I don't think they are actually fat. 20:05 And I think, they were just more muscular, 20:07 fuller looking than those who were emaciated 20:09 because of the rotten diet they ate. 20:14 We are starting to glow yet, Corrie? Definitely. 20:16 Okay. Good. Daniel, we're doing all right? 20:19 Getting warm. Okay. 20:21 Let's go back and do squats again. 20:25 I really like using squats as a break up 20:28 in aerobic workout because it continues, 20:31 given the rigs the rhythmic activity 20:33 we are looking for, because 20:34 that's the definition of aerobic exercise, 20:36 rhythmic activity of a major muscle group. 20:38 And we like to use it, see it for about 20:39 a 20 to 30 minute time period. 20:42 Because we are doing on a half hour show, 20:44 we do a little bit shorter, but still even about 20:46 the 12, 14, 15 minutes, we do aerobic exercise, 20:50 it's still gonna be a great benefit. 20:51 In fact, I tell wellness guests all the time 20:53 who come and do our program, especially those 20:56 who need to lose weight, they say, 20:57 "Well, I can only do about five minutes of walking 21:00 before I get exhausted." 21:01 And I said, that's fine. 21:02 Do five minutes and do another five minutes, 21:05 do another five minutes throughout the day 21:07 and if you get about five times of five minutes 21:09 throughout the day, you're gonna be 21:10 burning fat at more effective rate 21:12 and then you're gonna be building yourself 21:13 up to the point where now you can 21:15 take it longer than five minutes 21:17 and you will find yourself drastically improving. 21:20 Okay. You, all right? All right. Okay. 21:23 Daniel, hopping and popping a little bit, 21:25 but doing all right? 21:27 Your legs aren't tired yet? Yes. 21:29 Good. All right. 21:30 That's what I want to hear. Come down and hold. 21:33 We have to get to that point first now. 21:34 This static hold is very beneficial as well-- 21:38 little deeper, Corrie, 21:39 because it brings in the muscles like nothing else. 21:43 And it's very intensive and Corrie's hoping 21:46 that I shut up and keep counting 21:48 so she doesn't have to stay there forever. Okay. 21:51 Now we're gonna go for 12 more seconds. 21:54 Corrie. can you hang on? Yeah. 21:56 Ten, nine, eight, seven, 22:00 six, five four three, two, one. 22:05 Okay, step it out. Okay. 22:10 We're gonna step it out 22:11 for about 45 more seconds of a good pace, 22:15 and then we get to slowdown, Daniel. 22:16 We get to slowdown. 22:17 That's the best part of the aerobic workout. 22:19 There's that cool down phase 22:20 and also one of the most important parts, 22:22 we will talk about more in just a moment. 22:25 We're doing great. We are marching away. 22:30 So you really wanna take a look at 22:32 how much protein you're consuming 22:34 because there are a lot of health detriments 22:37 to be found in a high-protein diet. 22:39 And the other thing a typical person 22:41 usually does not drink as much water as they should. 22:44 'Cause they're thinking that the pop and the coffee 22:46 and alcohol are gonna count as water and they don't. 22:49 In fact, the alcohol, and the coffee will dehydrate you. 22:53 A person should be drinking 22:54 at least eight to ten glasses of water a day. 22:57 Do you get that much water, Daniel? 23:00 Not all the time. Daniel? Not all the time. 23:02 You try to though, all right? I try to. 23:03 Corrie, you get that kind of water consumption? 23:05 Most of the time. Most of the time. 23:07 Okay. Well, you need to-- I know. 23:12 The more we perspire, the more we need. 23:13 Okay. Let's slow it down. Slow it down. 23:17 We're going to the cool down phase now. 23:22 And they found through research that if a man 23:24 doesn't drink at least three glasses of water a day, 23:27 that's just as high as a risk factor 23:29 for heart disease as high cholesterol. 23:31 So it's important to drink a lot of water 23:34 to get your body working properly, 23:35 to metabolize fat better, and it helps you working out. 23:38 In fact, they found time and time again 23:40 where if you take people do endurance testing 23:44 and if you just started drink water 23:45 when they want to versus forcing water upon them, 23:48 or no water at all, the people who take no water at all 23:51 will be the first ones done. 23:53 The ones that drink water 23:54 when they want to will then go further. 23:56 And the ones that'll force the water 23:58 will always go the longest. 23:59 And it doesn't matter how you switch the groups? 24:01 Always the one that's forcing water 24:03 will be the one who go the longest. 24:07 Okay, I don't know if that be the case 24:10 if I was rock climbing with you, 24:11 but that's not gonna happen anytime soon anyway. Okay. 24:16 Have you two ever rock climbed together? 24:17 Yeah. Yes. Have you? 24:20 Is she pretty good? She is. Okay. 24:25 Okay, we're down to our last 30 seconds, Corrie. 24:30 Yippee, huh? All right. 24:32 Starting getting bouncy again. 24:35 What's that? Can start getting bouncy again. 24:37 Start getting bouncy again. Okay. 24:38 Now we're gonna just cool down. 24:43 We've had enough bouncy time. 24:46 Okay, down to our last 10 seconds. 24:54 All right and good. Okay. Let's stretch out. 24:58 What I want to do is have you use me 24:59 as a brace and you're gonna stretch your quadriceps. 25:03 And stretch out. 25:05 Stretching the quadriceps and lean forward a little bit. 25:09 You can get even more of a stretch on it. 25:11 If you can't get a hold of your ankle, 25:13 you can just go ahead and grab your pant let. 25:15 That's fine too. Okay. 25:16 Let's go ahead and switch the other side. 25:20 After doing a good workout, 25:21 it feels good to stretch muscles. 25:23 And remember in stretching, 25:24 it's important to do stretching with warm muscles. 25:28 And also, in cooling down, I was gonna mention 25:30 that cooling down is an extremely 25:31 important part of aerobic workout 25:33 because you want to make sure 25:35 you let your body help your heart slowdown. 25:38 So you are not putting a massive stress on it 25:40 just all of a sudden. 25:43 You're pushing me over Daniel. 25:46 Okay. All right. 25:49 Let's put the left leg out, up on the heel, 25:51 lean forward, chest is up. 25:57 The more you lean into it, the more stretch you will get. 26:01 Okay, now let's go to the other leg, 26:03 put it out, come forward, 26:06 stretch the back of the leg, chest is up. 26:14 Okay, let's step out to the side. 26:20 Your left knee is bent. 26:21 Your right leg is straight, 26:23 stretching inside of the thigh. 26:29 Okay, let's shift over the other side. 26:32 Left leg is straight, right leg is bent, 26:34 chest is up, and hold. 26:42 Okay. Very good. 26:43 Corrie and Daniel, we are done. 26:49 If you find yourself walked into a diet 26:51 or you are taking in a lot of animal products 26:54 and so forth chances are, 26:56 you're getting a lot more protein 26:57 than you really need. 26:58 Start putting more fruits and vegetables 27:01 and whole grains in your diet 27:02 because reality the breakdown of proteins, 27:05 and fats, and carbohydrates, and fruits, and vegetables, 27:08 and whole grains are perfect for the human body. 27:11 And that's what we really want to focus in on. 27:13 Eating a lot of protein especially 27:15 for the sake of building muscle is just a way 27:17 of having very expensive waste byproduct 27:20 and putting a lot of money in people's pocket. 27:22 I don't advocate that at all 27:24 and haven't done it in years and years. 27:26 But I'm coming from both sides. 27:28 Actually I used to do it to the extreme 27:30 and now I don't do it at all. 27:31 And of course back then I was doing for an earthly price. 27:34 Now I do it for a heavenly one. 27:36 Remember to always train and eat for the glory of God. 27:39 Do what we do here on Body and Spirit 27:41 in Body and Spirit Aerobics 27:42 claim Philippians 4:13, which states, 27:45 "I can do all things through Christ which strengthens me." 27:48 Thank you for joining us. God bless you. 27:50 And we look forward to seeing you next time 27:52 on Body and Spirit Aerobics. |
Revised 2014-12-17