Body and Spirit (New)

The Daily Dozen

Three Angels Broadcasting Network

Program transcript

Participants: Jeanie Weaver (Host), Pam Turner, Summer Boyd

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Series Code: NBAS

Program Code: NBAS000010


00:01 The following program is designed to demonstrate
00:03 simple workouts that you can use to improve your health.
00:05 Be sure to consult your physician
00:07 before beginning any exercise program.
00:11 Hi there. Thank you for joining us for "Body and Spirit. "
00:15 Today, we're gonna do the Walkers Daily Dozen.
00:18 I'm Jeanie McDonald Weaver, and we want to do this with you.
00:45 Hi there. You are gonna do
00:47 the Walkers Daily Dozen with us today.
00:49 And we are already starting,
00:51 so while I'm explaining some of this,
00:53 you will see me moving back and forth.
00:54 All I'm doing is bending my knees.
00:56 I'm here with Summer. And I'm here with Pam.
01:00 And believe it or not they are mother and daughter,
01:03 you thought they were sisters,
01:05 but they are mother and daughter.
01:06 And, Pam is a little worried
01:10 because she has some, you know,
01:13 health concerns and she is a Walker.
01:16 And so if she is a Walker,
01:17 she needs to be doing the Walker's Daily Dozen.
01:20 And I'm gonna, I've got this whole little program
01:23 and work people through this from a physical therapist,
01:26 physical therapist in Michigan
01:29 and her name is Sherry McLaughlin
01:31 and it's a great chart that we're gonna be going
01:34 right down through.
01:35 So, I'm gonna take you through this,
01:37 so that you can get out there and walk better, okay.
01:39 So, we're bending our knees that's all we're doing,
01:41 we're not lifting our feet or anything.
01:43 We're just starting the hips, starting to get moving.
01:46 We've done a number of ways of warming up
01:49 and we typically will use a ball and we'll do some stepping
01:52 or we do some Zrotationals.
01:53 Well we're gonna do the Walker's Daily Dozens today.
01:56 And we're gonna start out with simple squats
01:58 and I will put them right there,
02:00 so that we can walk go through them.
02:02 Pam is gonna be doing some modifications
02:05 and there is many of you out there
02:06 who have a good walking program,
02:09 but you don't move in any other plain.
02:12 So we're gonna try to help your walking
02:14 be more comfortable and more beneficial,
02:17 because when you warm up all through your body
02:21 and some of the multiplayer moves that we're going to do,
02:25 you get much more out of your walk
02:26 and you tend to not get cramps and hurt so much.
02:29 Okay, sound good, sound good, Pam?
02:31 Sounds good. Sounds good, Summer.
02:32 Summer is gonna really walk today hard.
02:36 We're gonna start with just a simple squat,
02:38 and this is the primary move and a lot of warming up.
02:42 This is the squat and reach, okay.
02:45 So, I'm just gonna have my hands just right here beside me
02:48 and all I want to do is push my rear end back just like that,
02:52 keep my chin tuck and just reach out.
02:55 And if I had somebody that has back issues.
02:58 Pam has some back issue, she also has fibromyalgia.
03:01 And so you may see Pam take and just rest
03:06 while Summer and I continue going.
03:08 Anybody with fibromyalgia you have total permission
03:12 and you must stop and take breaks.
03:15 So, I'm taking a break right now,
03:17 so as we go on down, so you're gonna come with me.
03:20 We're gonna do the sit and squat and reach,
03:23 it's a squat and reach, and I would tell Pam
03:26 that I want you to reach just under the chin and come back.
03:29 I wouldn't have you reach all the way out.
03:32 I'll just have you come right to here,
03:33 but I will have you do the same thing of keeping
03:36 that back really extended 0pushing the hip back,
03:42 so you're doing a hip hinge.
03:43 Typically when you do this you want to look up.
03:46 We've talked about this before, but I don't want you to look up,
03:48 I want you to keep your chin tucked and down.
03:52 So we're gonna bend and push the rear end back.
03:54 I want to see those knees bending.
03:56 You're keeping your knee straight.
03:58 We don't want you to do that daily.
04:02 to just fall forward, okay.
04:05 So don't make it too hard, just fall forward.
04:09 Excellent, excellent, get those knees bend.
04:12 Yeah, you're so small,
04:14 so you think you cannot bend your knees,
04:16 you are same size as the rest of us.
04:20 Push back, bend the knees, there you go,
04:23 got to bend those knees to take the pressure off the back.
04:25 So, we're gonna do two steps of ten of this.
04:28 Now, I may move on to this and then come back,
04:31 so we got one more and then we're gonna move on
04:34 and this is the overhead press, single arm press
04:38 and I'm gonna stand on one leg.
04:41 You're gonna see Pam stay on both feet.
04:45 She is gonna have one toe back here
04:47 and the whole foot down and she is pushing up,
04:51 she is going to keep that toe there, that's a modification.
04:55 Summer is gonna bring the leg up all the way up off the ground
04:59 and she is gonna come down and push it back up,
05:02 and as she comes down, she is just gonna push
05:04 her hip out just a little bit and then push back up,
05:08 down and push back up. So, I want to see, keep going,
05:13 I want see that knee just a little bit soft,
05:16 and as she is pushing up that hip goes out
05:19 just a little bit. As she is coming down,
05:22 then as she is pushing up it's straight,
05:24 then she is coming down it's pushing out.
05:26 Then she is coming up and she is going to keep her foot down.
05:28 You're gonna come down with that to come down
05:32 and then push back. So, I wanna see
05:33 this a little bit of hip rotation,
05:37 it's little bit of a hip push out right there.
05:40 So as you come down, your hip pushes out,
05:43 then you press up. And the reason you want do
05:46 this kind of a thing especially if you can do it
05:49 without touching both feet, but if you need to touch
05:53 one toe lightly you can, you still do the work.
05:58 You are working both sides, you are loading one leg.
06:02 It's keying up all those muscles,
06:05 all the way up to chain there and as you come down
06:08 you are pushing this hip out and then going straight,
06:13 And we're gonna do like two sets of ten on each leg.
06:17 So, we're gonna come back here, stop and rest anytime
06:20 you're feeling tight, okay that's all right
06:22 because we're just waking things up,
06:23 this is a mobility thing.
06:25 Again, walkers walk,
06:29 they stay walking in one plain,
06:33 that's great we want you do that.
06:34 However, if you can do something that's gonna help
06:39 you get more of your walk, won't you want do that?
06:41 I sure would. So I'm gonna come right here
06:43 and I'm gonna switch, okay. You are gonna use the toe,
06:47 you are not, you're gonna be up there
06:49 because you are young and you don't have any problem
06:51 with you knees or hips or anything,
06:53 you just pull it, right. Right.
06:55 So you are gonna come down there,
06:56 push it up and come up, yeah, you're gonna go half.
07:00 So even doing the modification by not,
07:04 by using your toe like Pam is doing like I'm doing.
07:08 I'm not gonna have her reach all the way up with her arm
07:12 because she has some vertebrae issues, okay.
07:15 I want to help, we want to help. We don't want to hurt,
07:19 we just want get the hip muscles.
07:22 We want to get the lower back all the laps tuned into this,
07:27 so we can get more of our walk, breath and come back
07:31 I have just two more press, push that hip out,
07:35 push back up, that was two, right, Pam.
07:38 You want to do how may more, okay.
07:40 Okay, so right here check out, and so remember
07:43 you have permission that if you feeling like ooh,
07:47 this is little much, take a break and just work,
07:51 keep moving don't just stand,
07:53 keep moving but you could take a break.
07:54 So the next one is you gonna just lay yourself bend over
08:00 from the hip, not the waist that's different, okay.
08:04 And you see here Summer's legs were really
08:07 lock back there a bit. So, we want to bend
08:09 those knees Summer, okay. And we want to straighten
08:13 our back and come back up. So, if I unlock my knees
08:17 and I swing the hip back, I've got a nice hip hinge.
08:21 Keep those knees soft because I'm gonna let myself
08:23 come over here, I'm gonna shift my weight
08:26 into one leg again and put one leg back
08:29 you're gonna put the toe down, you are not.
08:31 And I'm gonna reach, and then reach
08:33 one of the primary things here I don't want crank
08:38 my neck up here, I want to keep it down.
08:41 I want to be looking down there, down there pressing
08:46 and I want to reach and touch an object
08:48 about four to six inches off the ground, okay.
08:53 Now, I'm gonna put the leg down, hands here and I'm gonna
08:58 let myself come back up. So, I'm gonna use my legs
09:03 to get myself backup, but I got two legs right,
09:05 so I've have to do it on both sides right.
09:10 God had a sense of humor when He created us you all.
09:13 He knew we can only take care of two legs,
09:15 He wanted to give us four, all right.
09:17 So, we're gonna put this toe back, are you ready.
09:21 We're gonna bend, let us self hip hinge over
09:24 and we're gonna come down there, I'm gonna reach, reach.
09:27 I'm gonna keep one leg down if we need it.
09:29 We're gonna keep it up if we don't,
09:30 we're gonna keep that back extended,
09:32 tummies pulled in and we're reaching,
09:35 I want keep the chin tucked,
09:38 breath, breath,
09:41 breath, breath,
09:44 just a couple more reaches. How are you doing, Pam? Fine.
09:47 Good, you doing all right, Summer?
09:50 Yeah, I see you got that foot on that chair,
09:52 get that foot off that chair. Okay, I'll tell you,
09:57 you're gonna watch these young folks today.
09:59 Okay the next one is Warrior II.
10:02 So, we're just standing here, right.
10:05 All I'm gonna do is take one leg and just step out like that,
10:10 just like that, as we do...either way
10:13 yeah just put your foot there,
10:14 first, second thing you want do is what?
10:18 Belly button in, but don't hold your breath,
10:22 don't hold your breath out there, I know you are.
10:25 So see I just stepped my toe out,
10:27 step the toe out, step the toe out.
10:28 Now, you see I'm pretty wide. I don't want Pam to go wide.
10:33 I want her to do minimal. So if you have any other issues
10:36 and you are thinking all I can do is walk,
10:38 I can't do anything else. You are the one
10:40 who I want you to modify, okay, don't say I can't, just modify.
10:46 Our text for today actually is about that,
10:49 and I'm gonna just my hands out. Philippians 4:13,
10:55 I can do everything through Him who gives me strength,
10:59 strength and you had used that a lot, right.
11:03 Okay now see the direction your toe is going,
11:05 that's the direction your knee is gonna go.
11:08 You are just gonna push that down right and stay back,
11:12 stay back, you just want that knee to go.
11:14 You don't want to bring your body,
11:16 you are just gonna hold it right there.
11:17 And you should feel pressure right here,
11:21 a little tiny bit of a stretching here,
11:24 but pressure there.
11:25 If you want to make it even more,
11:27 if I've got somebody out there that can this is like,
11:31 oh I can do more then that, great,
11:33 step way out there and really go for it, okay.
11:37 But if you need to modify, this is the Warrior II.
11:41 You are just pressing in and come back and pressing in.
11:45 And now I want to just look toward my finger,
11:47 toward my toe, I want to really stretch that,
11:51 press back and come back and press back.
11:56 So, I'm just gonna do maybe eight to ten presses this side,
12:01 then I'm gonna switch and go the other side,
12:03 so my toe is forward here and my toe is bent here
12:07 and I'm starting to put pressure in the quad, not the knee.
12:11 Make sure that you be careful that you don't take
12:14 that knee over the toe. You don't need to do that,
12:17 in fact I don't want you to do that
12:19 and you gonna press down and come back,
12:21 and press down and come back. And then you are gonna give it
12:22 a big push, we don't want to hurt your back,
12:25 okay so make it all right there. Yeah, press okay,
12:31 now I'm gonna tighten in. If I have back issues,
12:35 I'm not gonna take a big move and pull my leg in.
12:38 I'm gonna press it back like that
12:40 and I'm gonna stand here, and I'm gonna step out
12:43 the next side, right. So, you are gonna turn
12:46 that toe and you go way, out there as far as you can.
12:50 If you had a hip issue, don't go so far,
12:55 but try it, okay.
12:57 If Pam can do it, you can do it, right Pam?
13:01 Pam told me, that when she get diagnosed with fibromyalgia
13:06 that she took a attitude of 'if it hurts,
13:10 move' instead of if it hurts roll up in a ball.
13:14 So Philippians 4:13 would be her text, right?
13:18 I can do everything through Him
13:21 who gives me strength, okay.
13:25 So, we're gonna come right. right, yeah just come right in,
13:28 bend that knee come right into it.
13:30 Right, till you feel the stretch,
13:32 till you feel that moving in, put in a little weight
13:34 in there, got it. Yes, you can go lot more,
13:39 good, good, good, keep going, press it out there,
13:43 press it out there, you're going in the direction
13:44 of the toe and your other toe wants to go straight,
13:47 straight on because my body is pretty straight.
13:50 I'm not turned this way, I'm turned this way,
13:53 but I'm pushing into that then I'm gonna look toward
13:55 those fingertips and I'm gonna feel it right in here.
14:00 So I'm waking this up, I'm waking this up,
14:03 I'm getting my ankles actually more flexible by going
14:07 through this, and I'm gonna come back in carefully,
14:10 be right in here and I'm gonna do what's called
14:14 the Walker's arms, okay.
14:19 So, if you're walking your arms are going like this
14:22 you know if you walking fast, right.
14:24 So, I'm gonna put one foot in front of the other
14:27 and for those who you have balance issues,
14:30 do this close to a counter or table that you can put
14:35 your hand on that because is it balance
14:37 a little balance test as well. One foot in front of the other,
14:42 kind like on a straight line, okay.
14:44 Now here is the deal that I want you to do Pam.
14:47 I want you to open, see that. So, you have my affirmation
14:50 to do that, you don't. I want you straight over
14:54 that toe just like that, okay. Now, I'm gonna soften my knees,
14:59 I'm gonna stay on my surfboard, see.
15:02 I'm gonna bring my arms up here. I'm gonna tight in and I go
15:06 one and two and three and four and five and six
15:11 and seven and eight and nine and ten and stay with it.
15:17 Two second set, breath, force it on the surfboard,
15:21 keep those knees locked, not locked, unlock.
15:25 Go, go, go, push, push, push, push
15:29 and we are done, take a maybe breath,
15:34 okay so we just loosen up all that upper body, okay.
15:38 And within the sphere of that you can do it.
15:43 Now the next one is the beginners plank.
15:46 Instead of going on the ground which appeared home,
15:50 be my guest, go right on the ground.
15:52 But lot of times when you're gonna go walk
15:56 you maybe in place that you can get on the ground.
15:58 I've been in Africa, India, I don't know wherever
16:02 and sometimes you just don't want to get on the ground
16:04 and you will want go for a walk. So, I'm just gonna turn it,
16:07 it could be a bench, it could be a tree, it could be anything.
16:11 So, I'm gonna turn, and I'm just gonna put my hands
16:14 right here on my chair like that.
16:17 I'm gonna step out, and I'm just gonna hold it
16:21 right there for about 30 seconds, okay.
16:23 So, she stepped out, you're gonna push
16:25 your chair back just a little bit more.
16:27 I don't know if that's okay all right.
16:30 Now look at my shoulders, my shoulders are over
16:32 my wrist, right. And I'm gonna hold it
16:36 right there, yeah big breath. If that hurts your wrist at all,
16:41 all you have to do is go on your fist,
16:44 so that you keep your wrists neutral.
16:46 And I will show you how to do that in some upcoming sections,
16:50 so that we can strengthen our upper body
16:53 without hurting our wrist. We're gonna hold there,
16:55 are you counting Pam, are you at 30? I lost the count.
16:59 Then we can do with another thirty.
17:01 Don't let yourself drop there, okay Summer,
17:03 pull that belly button in. There you go, big breath,
17:07 hang on, hang on yeah hang on, big breath,
17:11 okay when I say three, you're gonna bring both
17:13 your legs off the ground, I'm just kidding don't do that.
17:16 Come back in, come back in. Okay, my knees are bend,
17:20 see my knees bend. I'm gonna come up
17:23 put your hands here I'm gonna come up.
17:26 Now I've just put a really good load
17:30 in my upper body without hurting,
17:32 stressing, anything, okay. The next one is,
17:37 we can do of the chair as well a bench, a tree,
17:41 car fender whatever. So, we've got it right here,
17:45 And we're gonna come, put our hands here,
17:48 fist if we need to and we're gonna take
17:51 one leg out and I'm going to go like that,
17:53 I need to bend it if I need to modify.
17:56 So, you have permission, you don't?
18:00 Summer, okay, so the leg is straight out,
18:03 right, everybody's leg is straight out.
18:05 Most of us are going be doing it with Summer,
18:07 only a few of you have permission
18:09 to go with Pam, so you keep the knee bent just a little bit.
18:13 So, you're right there, same thing,
18:15 but here is what's gonna happen. I'm gonna take the opposite hand
18:19 and put it over the chair and if I were down on my knee,
18:25 I would be doing this very same thing
18:28 but I would be on my knees instead of my foot.
18:30 But I'm trying to show you a routine that you can do
18:34 without getting on the ground, hold it,
18:36 it's gonna be balancing, hold it,
18:38 tight tummy, breath bring it in,
18:40 bring it in, take a big breath.
18:45 Other foot is gonna up, tighten tummy yes,
18:50 yes, yes, yes, yes. Pam's stomach is tight,
18:55 she just told me. But our hand
18:57 goes out tight stomach. Now I want see that leg
19:00 come up just a little bit more some of the old that's good,
19:04 stay right up there, put your heal down,
19:06 heel ah, there, right up there reaching,
19:10 keeping tight, right there tight, tight,
19:12 tight right big breath, big breath,
19:15 big breath bring it in, bring it in,
19:17 bring it in, back off. And we're gonna keep going,
19:21 so that we can finish up most of these today.
19:24 So, now we're gonna go into the raising ups, okay.
19:28 So, that we're gonna help ourselves
19:30 and here is how we are gonna modify it.
19:32 So if you are not used to bringing your knee up,
19:35 really high, okay that's really hard
19:38 for some people to do. You just bring it up
19:41 a little bit and up a little bit,
19:43 but here's what you don't do. Pam and Summer, bend over,
19:48 don't bent over. So right here is fine,
19:53 drop and this is fine. If you can bring it up
19:58 to 90 degrees at the hip, that's what I want.
20:01 If you can bring it up higher that's what I want.
20:03 But when that knee comes up what happens right here,
20:06 Ms. Pam? It pulls in.
20:10 You pull your stomach in, yes,
20:13 you're gonna pull that stomach in,
20:14 so see we're trying to get really nice stretch
20:16 all through the hamstring, all through that lower
20:19 in the gluteal all to the lower back
20:22 where you need to take care. So keep it on,
20:25 you are doing good. This is what you call training,
20:28 I don't do it you do it. I was enjoying
20:32 something here. Something forward...
20:34 This is when you guys keep going all right.
20:36 See, you're either with Pam or you're with Summer,
20:40 keep going. So, you want do
20:42 about two sets of ten with each leg,
20:47 so that's good, come back down. Now, we're just gonna step out
20:51 just like that, okay.
20:54 So, now we're moving out this way.
20:56 Remember, this is trying to get you to move
20:58 in three plains, so it's a tri-plainer, walking,
21:04 getting ready to walk, walking work out.
21:05 So, we're right here, and all I'm gonna do
21:08 is soften my knees and I'm gonna bring one hand up
21:12 and I'm gonna let the other hand
21:14 slide to my knee.
21:19 And as I slide, I'm gonna keep one leg bent
21:23 and one leg straight. Okay, so I'm always
21:27 gonna keep one knee bent and that arm is going
21:31 to come down for a minute and then I want go straight up
21:33 with it I'm gonna look out, okay.
21:36 So one knee is very bent,
21:38 so the hand that you're coming down.
21:40 Your that knee is to be bent toward me.
21:43 This one? That one. Perfect, come right into it
21:47 and you're up there like that. Okay, I'm lost.
21:50 And come back down, you're doing great and come back down.
21:53 Now, I'm gonna bent and I'm gonna come up, okay.
21:56 So as I go down this knee is gonna bent,
22:00 this knee is gonna stay straight, okay, right.
22:03 So, I got my arm up, this knee bent,
22:07 that knee stay straight. I'm gonna come down,
22:10 I'm gonna feel like I want go here, but I don't.
22:13 I want to keep that arm up there as I'm coming down,
22:16 coming down, coming down and it goes far as I can.
22:19 If I can only go to my knee, perfect, that's fine,
22:22 keep that arm up, you're opening that chest,
22:24 you're stretch, working through that peck
22:27 and to the back right, then you're gonna come back up.
22:30 Okay, this is you did like maybe three times hold it
22:34 for about five to ten seconds. Now, we're gonna do
22:38 the revolving leg touches all, right.
22:43 So this is gonna involve again a bent forward.
22:47 So for people with back issues and stuff
22:49 that can be you know problematic,
22:52 so we're not gonna be problematic,
22:54 we're gonna modify. So, we're gonna bent the knees
22:56 just a little bit and insteadof going down here
23:01 and going all way to my foot, Summer is gonna do that,
23:04 so open wide, open your legs really wide,
23:07 really wide, really wide, there you go.
23:10 Take one hand across your body
23:13 and you're gonna go to your foot.
23:15 Pam is gonna go to her knee, but my knees
23:18 are gonna be bent, right. Okay. And my other hand is up over,
23:22 so I'm gonna be down there right,
23:25 I'm gonna just stay right there and then I'm going to take
23:28 that arm over here, but you Summer
23:30 are gonna just walk here hand over there.
23:33 And I'm gonna turn, so it's a real slow move, okay.
23:39 And I had a little bit of a bend in my knee
23:42 and you're gonna all the way to your toe, aren't you, Summer?
23:45 There you go. Okay, and you're gonna
23:47 bent your knee and then we're gonna revolve,
23:51 so it's revolving toe touch or knee touch, right.
23:56 So it's perfectly fine to touch your knee and then revolve,
24:00 but your knees are soft and then you're gonna
24:02 come back around, you're gonna go
24:03 as far down as you can, then you are gonna come back up,
24:07 take a big deep breath, okay. You're ready? Last two.
24:12 How you are doing out there? You're claiming your text.
24:17 You needed to be strong... Okay this is called
24:21 you know lot of ... we're just gonna put
24:23 our hands down and walk out, okay.
24:25 I've heard this called the downward dog,
24:27 but we're going to just put our hands down here
24:31 as if we were gonna pick up something that we dropped.
24:34 Okay my knees are bent, I'm not gonna pick it up,
24:37 I put my hands right there and I'm gonna walk
24:40 my hands out and put my heels down, if I can.
24:44 Now your knees need to be, your feet need
24:46 to be a little bit wider than that, Summer, there you go.
24:49 And you're gonna walk out as far as you can,
24:50 you put your heels down and if it bothers your wrists,
24:54 you're gonna put you fist down right.
24:57 You are gonna hold, take a breath.
24:59 Summer, I want those legs real straight
25:01 and if you need to bring your knees,
25:02 I mean your heels up bring them up, okay.
25:05 So walk out and stretch those legs back there, Summer.
25:10 There perfect, you walk out just enough,
25:12 so that she can keep the legs straight
25:14 and the heels down, okay. Then I'm gonna walk back,
25:17 I'm gonna bend my knees.
25:19 I'm gonna come back up like that, perfect.
25:24 Now, I'm gonna pull my chair up here
25:26 because you are tired, aren't you?
25:27 You can put chair up, okay good.
25:31 Now, you could do this laying down.
25:33 We've done this before in some of the back moves.
25:36 This is a very important move for backs
25:38 and it's good one to always do as much as you can.
25:41 But we can do it in a chair. So, we're gonna take our knees
25:44 and go this way, so I'm just gonna bring my knees
25:47 that way just like that and I'm gonna turn
25:50 the opposite way just like that.
25:53 I'm gonna put that hand right on my shoulder.
25:55 So, I'm gonna press that down or I'll bring this now.
25:57 I'll put this hand out here and I will push.
26:00 So I'm kind of like opening a jar with my body.
26:04 So, I'm just gonna go out here like this and if you need
26:07 to bend your elbow a little bit you can bend your elbow,
26:09 if bothers your shoulder or anything.
26:11 But what's happened right here Summer.
26:14 Yeah, I want you to look at that finger over there,
26:17 just look and pull like if I was there pushing
26:21 your hand back, I push it back that way,
26:23 back here, there and look back over there.
26:27 Yeah, I want to get that next stretch
26:29 and you are gonna hold it there and you can even bring
26:32 your leg up if you want to, you have to, ooh,
26:36 she is doing it, come back that was a good move
26:39 and come back around. So we're going I did it,
26:44 not yet and you are gonna go this way, okay.
26:47 And you gonna look over that shoulder,
26:48 you can even pull that leg up if we want
26:51 to and so you are getting that nice transverse move,
26:54 that nice transverse stretch and again I'll try
26:57 to hold it there. Yeah, back there,
27:00 I'm pushing, pushing, pushing, pushing.
27:04 We're gonna get you to do. If Summer can do it,
27:08 you can do it. Now, we've gone from Pam to Summer.
27:13 We're gonna get you in shape. We hope that you enjoyed this.
27:17 This is a Walkers Daily Dozen. It will get you ready
27:22 even you can't go for a walk, maybe you need
27:24 to just do some movement in different plains of motion.
27:29 We here to serve one and another, all right.
27:31 We are here to serve one and another.
27:34 Pam had never done any of these moves,
27:36 a little scared, were you a little scared?
27:41 Yes. Go ahead you might and she did it,
27:46 she did the whole thing the Walkers Daily Dozen.
27:48 She can be a better Walker now.
27:51 go ahead, I can do eveirything,
27:57 everything through him He gives me strength.
28:01 And I know you have said that a lot of times.
28:04 If you have fibromyalgia, if you have back problems.
28:06 You can do some many things that's gonna help you.
28:09 Be with us next time.


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Revised 2014-12-17