Participants: Jeanie Weaver (Host), Donna Hall, Betsy Sajdak
Series Code: NBAS
Program Code: NBAS000016
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00:01 The following program is designed to demonstrate
00:03 simple workouts that you can use 00:04 to improve your health. 00:06 Be sure to consult your physician 00:07 before beginning any exercise program. 00:11 Welcome to Body and Spirit. We're glad you tune in today. 00:14 I'm Jeanie McDonald Weaver, and we're gonna get 00:16 to the core of the matter 00:18 how to strengthen yours today. 00:41 Welcome to Body and Spirit. We've glad you joined us. 00:44 We're gonna work your core today. 00:46 What we're going to do is a little melding 00:49 of what you see out there with core workouts. 00:52 You've heard of Pilates and things like that. 00:54 We're gonna do a melding 00:56 of some physical therapy and Pilates. 00:58 We're gonna make it very doable for you, okay. 01:01 I'm working today with Donna and Betsy. 01:05 And we have a runner and a past exerciser 01:10 and they both have little kids and they are ready 01:12 to strengthen their core, right. 01:14 Right. Yes, we're gonna do it. 01:17 And what we're doing, 01:18 we're standing here on one foot. 01:19 We look like flamingos, right. 01:22 I'm gonna bring that leg up 01:23 and I'm gonna try to hold it for as long as I can. 01:26 Who is gonna fall first Donna, Betsy or me. 01:29 And I hope you're doing this at home. 01:31 So, I'm tight in my what? 01:35 Core. Core is right, and I'm holding it. 01:38 How are do you doing? Great. 01:39 You can put that foot down, okay. 01:42 Did you feel that calf working in all your foot, 01:45 yeah, and you had to tight here. 01:47 One of the best ways to work core is standing. 01:52 However Pilates and as we do, 01:55 as I explain this we're go on the other leg 01:58 and we're gonna tax the other legs. 02:00 So get on the other leg, 02:02 you people that are in audience, okay. 02:04 So I'm right there and when I point here, 02:07 I want you to really key in that belly button. 02:09 Then I'm gonna bring that toe up. 02:12 Pilates really came about because an exercise 02:17 physiologist wanted to help injured, 02:21 injured athletes and they couldn't be on their feet. 02:25 So he developed a whole system 02:27 of how to keep strong in their legs 02:30 and in their stomach and their back 02:33 without being on their legs. 02:35 But eventually, how you are doing? 02:38 Pretty solid, go ahead and put those legs down. 02:41 Eventually you have to stand, 02:44 so we're gonna be spending a lot of time 02:47 on the ground today because we are gonna meld, 02:50 and we're gonna work that core. 02:51 Because many of you I know need 02:54 to do some core strengthening on the ground 02:57 and we're going to do that. 02:59 However just remember that you want to 03:02 as you starting to do some weight work and just loading. 03:05 If you are doing the dishes, or you are standing 03:08 and reading or watching 03:10 or talking on the phone get on one leg. 03:12 Cue up that core that's ways you can 03:15 work it in all through the day. 03:17 And as a runner Betsy really needs to work on her core 03:20 and she really needs to work on her leg strength, 03:22 so she doesn't injure herself in running. 03:25 Because that's one of the biggest reason 03:27 we have injuries in runners is they're too week. 03:29 They just run, right. Yeah. 03:31 So, we're gonna, we're gonna change that today. 03:33 So stay with us. 03:35 So, we're gonna come down 03:36 and Betsy and Donna are gonna follow me, all right. 03:41 And you follow me out there 03:42 and if you have any questions just let me know 03:45 and we will slowdown 03:47 and move it a little different way. 03:48 So, we're gonna come down and we're gonna come down 03:51 at a three-point stance, okay. 03:55 And we're gonna crawl out there 03:57 and we gonna put our knees down. 03:58 And we're gonna be on all fours, 04:00 right stay right where you're at you're doing good. 04:02 I'm gonna turn just slightly, 04:03 so they can see what we're doing. 04:05 So, we're gonna start right here. 04:08 And if you don't have time to get down 04:10 and do the whole work on the floor, 04:13 at least do a couple on your hands and knees. 04:15 So now I'm gonna just bring that leg up 04:17 just like I was doing standing a while ago. 04:19 And I'm gonna take my opposite hand 04:22 and just put it out there. 04:25 And I'm gonna drop my chin under 04:27 and keep my neck neutral, 04:28 and then if I were with working 04:31 with anybody individually I would come over here 04:34 and I would check to see 04:36 how tight that core is right Betsy. 04:40 Yeah. And we're stretching out there 04:42 stressing out there right Donna. 04:44 And we're holding, holding, holding 04:46 we just gonna hold to ten, 04:47 then we're gonna bring that in and tighten up. 04:52 And we're gonna really flex the back now. 04:57 I'm flexing the back right now 04:59 because I'm not asking it do any work, so it's okay. 05:03 So I'm gonna flex it up stretch it, 05:05 come back to neutral, drop my chin. 05:08 Now, I'm gonna take my other leg back, 05:11 my other arm and stretch it out. 05:16 And at this point that I'm gonna say Donna, 05:19 did you got that stomach in. 05:20 Yeah. Yes, and we're holding 05:23 and we're holding it to about ten to fifteen counts. 05:26 So we want just hold there and keep that chin tucked. 05:29 And hold, hold, hold, hold, hold 05:34 then I'm gonna bring it in and bring it in. 05:37 Now, I'm gonna roll to the side 05:40 and I'm gonna roll to the back 05:42 and they're gonna be facing me 05:43 and following right along just like you're at home. 05:47 So we're gonna come here to the side to the back 05:49 and we do a little check of our posture. 05:53 We're gonna lay flat down, 05:55 and we want to feel that our gluteus 05:57 are just little bit squeezed in, 05:58 our shoulder blades are in, shoulders down 06:01 and we have like a spinal press going. 06:04 So, I'm gonna come right here, 06:05 I'm gonna help myself down right here with the leg. 06:09 Roll down, I'm gonna be right down on the ground. 06:15 For some of you at home and maybe I'm not sure 06:19 Betsy or Donna you might need to keep one knee bent 06:24 because that helps keep the pressure off the back 06:27 if you are not strong enough 06:29 to keep it down yourself, okay. 06:32 So if you need to bend one knee 06:35 like I said that's fine, but if you need 06:38 to bring both of them up that's even 06:41 that's fine just a little bit bent. 06:44 But here what you need to hear, 06:46 you got to squeeze the gluteal. 06:48 Then you need to pull those shoulder blades in, 06:51 because you're fixed into brace the core, 06:54 lift your head and just reach the opposite foot, 07:00 the opposite knee, I'm sorry. 07:02 And then you just gonna roll, 07:04 see I'm rolling and I'm holding 07:07 and I'm rolling and I'm holding 07:12 and I'm rolling and I'm holding. 07:15 So I'm keeping that core tight the whole time now. 07:18 Right here, if you need to rest your head 07:21 you can because this gonna be 07:23 a lot work through the neck, the stomach. 07:26 And if you need to I would put two hands, 07:29 two fingers right behind the head to ease up that neck. 07:34 So that you can continue to work through the core, okay. 07:38 So you just gonna turn, you just gonna switch like that. 07:42 Switch and you gonna try to keep that neck neutral, 07:46 so I'm gonna be here I'm just gonna reach 07:49 on the other side, reach on the other side. 07:52 If that's too difficult you bring your hands here 07:56 and you just lift like that, see that. 08:00 So go ahead and bend your knees 08:02 after you've done a little bit, 08:03 you gonna feel a lot pressure here. 08:05 Okay now go down. 08:07 This is the time when somebody would say, 08:09 oh that's way too harder, 08:10 hurt's my neck, I can't do it. 08:12 No you can, you have modify. 08:14 So, see I bent my knees, I got my hand back here. 08:18 I'm going to just tighten in my stomach 08:21 and I'm gonna reach and touch. 08:24 Now, I'm gonna switch keep my hand there 08:27 tighten reach and touch. 08:31 And I'm gonna stay there until 08:32 I can get at least ten good holds 08:36 and reach and touches, got it. 08:40 So, you want to stay in that move 08:42 and you don't want to keep contracting 08:45 forward you are rolling. 08:46 You wanna roll and keep contracting right here. 08:51 Use those fingers on your neck 08:53 as much as you need to, 08:55 to give a little a little work for the neck, 08:57 but not so much that you forget 08:59 this right here in the middle. 09:01 So, we are gonna do that, okay. 09:04 And then we're gonna put the head down. 09:06 And I wanna reposition, 09:08 I want to get that stomach in, 09:10 so we're gonna work it that 09:11 for during try, do ten of them. 09:14 Two sets of ten, that's good. 09:16 Now, we just gonna bring this leg right here 09:19 and just point that toe right out there from the knee. 09:22 See that, got it, just like that. 09:26 Okay, I'm gonna keep my hands here, 09:29 but I could put one hand under my neck 09:32 because I want you to tighten in 09:34 and I want you to just lift the head. 09:37 That's all I want you to do is lift that head 09:39 and you gonna bring that leg down 09:41 and bring it back up and hold breath, 09:44 breath, breath, breath, hold right there, 09:48 hold, breath and back down with the head 09:52 and put that leg down. 09:54 We're gonna bring the other leg right off 09:56 the knee like you're shooting right off the knee, okay. 10:00 You gonna tighten on that tummy 10:02 you will lift the head, you gonna hold it 10:04 right there in that position with my shoulder blades down. 10:07 Okay holding it right there holding right there. 10:10 So, I want you to really engage that core 10:12 if you need to put your hands behind that head, 10:15 so that you are really working the core 10:18 and that back is down, all right. 10:21 And we're gonna bring it back down and down, okay. 10:25 Now just as you see after you've done that, 10:29 that kind of a thing and you are holding it 10:31 like that the progression is and I don't want you to do 10:34 right now but we come up like that 10:37 and we're holding, holding, holding, holding. 10:40 You are gonna try it, you can. 10:43 But you Betsy, you need to put your hand 10:46 behind your head because I know you have neck issue 10:50 that we're trying to strengthen. 10:51 So put one leg up, we'll just try this, 10:55 okay this is our little progression. 10:58 And those of you at home 10:59 if you are not ready to do this, 11:01 you continue to just hold here 11:03 count to ten bring it down, hold, 11:06 count to ten and bring it down. 11:08 Okay so if you are just lifting your head 11:11 you're squeezing in the rare end, that leg is up, 11:14 bring the other leg up and just hold two, 11:16 three, four, five, six, seven, eight, nine. 11:23 Keep holding okay let me tell thirteen, fourteen, okay. 11:28 Okay bring them in how is this. 11:30 Working. Yeah, so I wanted you to see though 11:34 and those of you at home, I mean it was hard for you, 11:37 okay so we're working on that baby 11:42 and all that laxity in our stomach 11:45 from having babies and don't push the progression 11:48 too hard too quick, do the one leg at a time 11:51 and get where you can hold it. 11:53 Okay now we're just gonna roll over, 11:56 I'll be right here and we're gonna lay right down, okay. 12:01 And our elbows gonna be right 12:02 underneath us, just like that. 12:05 Okay and we gonna push into our back. 12:08 Feeling pretty good push right 12:11 into that back right there, its right. 12:13 No problem so it's nice little cobra work. 12:17 So, I'm just right in here. 12:18 And I'm...and where you're feeling that stretch? 12:20 On you're back. 12:23 Now you need to pull your stomach in right now 12:26 and drop your shoulders, so that your shoulders 12:28 are down and into the back, okay. 12:30 Now, we're just doing step by step. 12:32 We're doing it a little more careful. 12:34 And all I want you to do is pull those shoulder blades in, 12:38 drop your chin, and I'm gonna 12:41 pull my belly button in, that's it. 12:44 Just gonna pull my belly button in 12:46 until I'm lifted from my knee, 12:50 see I'm holding it right there. 12:52 Pull that belly button in so that you right there 12:55 and your quadriceps are off the mat. 12:59 Should your legs be together? 13:01 Yeah, you can have your legs together 13:03 just like that, okay. 13:06 How are you feeling? Good working. 13:08 Can you push it up? 13:09 Yeah that's what I want, that's what I want. 13:11 Now hold, hold, hold, press hold it right in there. 13:15 This is the position that you want to try to hold 13:18 and you want to try to get where you can hold it 13:20 for two minutes, okay. 13:22 Now don't be discouraged, 13:24 you are just gonna count to ten, 13:27 then to twenty, then to thirty right now. 13:29 Okay, and this doable from the knees right. Right. 13:34 Okay, now we're gonna come down 13:36 and we're gonna stretch that back again. 13:38 So release, drop the shoulders 13:40 and then just push into it. 13:42 If you want to push into your hands 13:44 and come up little bit you can, 13:45 it is not necessary. 13:47 We're working in a normal functional range. 13:50 You don't have to bend yourself backwards 13:53 like a pretzel in order to be fully functional 13:56 and healthy in your spine, okay. 13:59 So stretching, now we're gonna come back down 14:01 and we gonna do that one more time. 14:03 So we gonna push into the elbows. 14:05 I'm gonna pull my belly button in, 14:07 until my knees are the only thing touching 14:10 and my elbows are touching, right. 14:12 Okay good, good. How are you feeling? 14:16 Okay. Pulling it tight, yeah. 14:18 Now, you stay right there, this is your progression 14:22 I'm gonna take one knee up, see that, 14:26 one knee and then I'm gonna get it quack 14:28 and hold that but I'm gonna keep my rear end down, 14:30 don't lift, don't bring that rear up. 14:32 When you bring that knee straight, 14:33 don't bring your rear end up, stay right there, 14:35 doing good holding it. 14:37 Now, I'm gonna put the knee down. 14:39 Okay I'm gonna straightening other. 14:42 Since I did one and other we can do them both, right. 14:45 How are you doing? You're working hard? 14:47 I'm working. 14:48 Okay, ten shall I go for nine. 14:54 That's you want. 14:55 Eight, seven, six, five, four, three, two, one. 14:58 Okay we're right there. 14:59 Bring that knee down, okay and down. 15:03 Take a big deep breath. 15:06 Okay, here is your homework. 15:08 And those of you outside are out in the audience 15:13 if you get, if you don't have time to do hardly 15:16 anything from this segment 15:17 but this one try to get where you can do 30 seconds 15:22 from your knees, then a minute 15:24 and work up to two minutes, okay. 15:27 You can do that before you hit the shower, right. 15:30 Okay, so here is the progression 15:32 and you can come with me or and then 15:34 just hold it for a second, 15:35 but make sure your performance is really good. 15:37 So I'm gonna pull my belly button in right. 15:40 That's one, here's two, then I can't alternate it 15:45 so I'm not ready and there is three. 15:49 I'm gonna just drop that hip bend, 15:51 keep my head down, press and hold. 15:54 How are you doing? Yeah. I'm smiling. 15:57 Good. Okay, now pretend I'm tapping your belly 16:01 and also exhale when you're tired. 16:03 This is good when you're tired put your knees here 16:05 and finish the time out. 16:07 See that's how you get better. 16:09 You don't just think oh, I got to quit. 16:12 Go to your knees and then come back down, okay. 16:15 Come on back down, there you go, 16:16 very good, good, good, good. 16:18 Okay, so here is a little takeoff now 16:21 from typical of Pilates. 16:23 We're gonna turn to the side. 16:25 We can keep on the elbow, 16:27 so we're engaging into the shoulder. 16:31 So I don't want that shoulder to come out like that. 16:34 So many of you at home when you going 16:36 on your side you gonna do this. 16:37 So I'm telling you that's a mistake. 16:39 We want to put that in so that your shoulder 16:42 is right over that elbow 16:44 and the blade is in the back, got it. 16:46 Now we're gonna keep that chin down. 16:48 We gonna take the leg. 16:50 We gonna flex the foot 16:51 and we're gonna come forward as far as we feel we can 16:55 and then come back. 16:57 I'm gonna try to do it with just, 16:59 just the contact of the elbow. 17:01 So I'm gonna come just like that. 17:03 I'm gonna come just with my leg and may come 17:07 as far as I can forward 17:09 but I'm gonna stop it right there. 17:11 Yes, big breath. 17:14 So as you're doing this the thing 17:15 that you don't want to do is roll back on your hip. 17:18 So I'm watching your hip 17:20 and it's real easy to come here and roll back. 17:22 Don't do that because that's our core stabilization. 17:25 So this is very, very good one to do 17:27 and its very gentle on your joints. 17:31 But don't let yourself roll back 17:32 or forward or push like that, okay. 17:36 How are you doing? 17:37 So we're gonna bring it forward now, 17:39 this is about six isn't it? 17:41 Was that three, how many you have done? 17:43 Ten. 17:45 Okay, hold it right there, all right, 17:47 and we're just gonna point flex, point flex. 17:50 Don't let your shoulder come out here. 17:52 Yeah, that was a good correction, 17:55 good correction right there. 17:56 Breath, bring it back, so I'm right here, 18:00 straight out, straight out, straight out. 18:03 Now I'm gonna take it back, okay. 18:06 And we wanna turn that toe up 18:10 and then bring it back to center right there, 18:12 but I'm not gonna rock and roll in upper body, 18:15 okay, and getting me right back. 18:18 So this is total fulcrum is right here. 18:23 I don't want to rock forward and I don't want to roll back. 18:27 Tight, turn, bring it back in and back in. 18:32 So you gonna flex it, bring it back 18:35 as far as you can, turn it up, got it. 18:39 And then come back and come back. 18:41 And you've to keep tucking yourself 18:42 because real easy to go into this, real easy. 18:45 So back, so you guys have to be each other's coaches. 18:48 So you're back here and you gonna turn that toe up. 18:51 Take a little turn, yeah. 18:54 For a runner this is a really good one to do 18:56 because it's really kicking, okay. 18:58 So watch this, watch the shoulder go back, 19:02 now turn that toe up. 19:04 And stomach is what? Tight. 19:07 You can graduate now. Come back turn it up. 19:12 So you should be feeling it right through that hip. 19:15 You should be feeling it, okay, 19:17 because this all has to do with core stability. 19:20 Turn, turn that toe up, bring it back one more, 19:24 really good one, bring it back, turn that toe up 19:28 and bring it back and lay forward again. 19:32 So now we're gonna do our back extensions 19:37 and we're gonna do alternating ones. 19:40 So we'll do our little butterfly first. 19:42 So we'll come down and heads down, 19:43 we're gonna lift one hand out in front, 19:47 yeah just like that and we're gonna bring 19:49 one leg up and one arm up, okay. 19:53 We gonna hold it there, hold it there, hold it there, 19:55 hold it there, as high as you can, 19:58 bring it down, big breath. 20:01 Other hand this is gonna go up, 20:04 bring that chin under and you gonna... 20:07 Should our head be touching? 20:09 No, you lift the head up, good question, okay. 20:12 You want to keep that hand going up, 20:13 you wanna really squeeze that gluteal 20:16 and lift it high and hold it there keep your chin under. 20:19 Hold breath, hold breath, hold breath, 20:22 bring it back, good. 20:24 Okay, reposition, get ready and just do this. 20:28 See that my little ankle turns, 20:30 okay, that's kind of releasing a little bit, okay. 20:33 Now before you start I want you to tighten 20:35 that stomach, okay. 20:37 So I'm gonna go other hand now, gonna lift, 20:41 gonna lift opposite leg keep that chin tucked. 20:45 Breath, breath, lift it up, hold in that back, 20:51 gluteal's working hard, right. 20:54 Yes and back down and back down. 20:58 Last one on this, lift that hand opposite, 21:02 lift that leg hold, two, three, 21:06 flex your foot if you can, four, hold it, 21:09 five, six, seven, eight, nine, ten. 21:14 Come back, yeah, yeah. 21:17 Then we're gonna put our hands just like that, 21:20 put our forehead down, one leg up, 21:22 other leg up, click the heels open, 21:27 click the heels open and turn the toes out. 21:32 So touch, touch, touch, touch, touch. 21:38 Knees up, right? Yes, good question. 21:41 Knees are not touching, 21:43 trying to really tighten in that hip. 21:46 Now if that bothers you in the back 21:49 or into the iliac crest, this little bone right here 21:52 just get a towel or pillow 21:55 and put it right underneath your hip bones, 21:58 okay if that's uncomfortable. 22:01 Because this is a really good cementing move 22:04 in what we're doing, all right. 22:07 Now then we're gonna come back, 22:09 elbows in come right on up and in our, 22:17 our little core program that we're doing, 22:20 we're gonna put some good old fashioned pushups, okay. 22:25 So we're right here, you can take a big deep breath. 22:30 We did this off the chair in an earlier program. 22:33 But right now I want to let your back go way down 22:37 and let your head just drop, okay. 22:40 Now then you're gonna pull your belly button in 22:43 and you're gonna bring your back way up like a mad cat. 22:48 So real tight in the stomach go way up there, 22:53 big breath and come back down. 22:57 Okay, I'm gonna be right here 23:02 and I want stage one, stage two. 23:07 So stage one you gonna do this, 23:10 and you gonna come right here like that, 23:13 we'll come back up with big deep breath, okay. 23:17 So I'm hip hinged and I'm hinged at my knee, okay. 23:23 And I'm gonna bring that chest down, yeah. 23:25 In stage two you gonna open at the hip, 23:29 so you just gonna bring your knee down, okay. 23:32 So I'm tight in the gluteal and I'm gonna be right here, 23:35 shoulder blades over those wrist 23:38 and push back up, go. 23:40 So we've stage two, stage one, 23:44 good and when you keep really tight 23:46 in the stomach as we come down, 23:48 keep your hands right where they are at, 23:49 I'm gonna move you forward, 23:50 but keep your hands there now. 23:52 If you need to bend a little more in 23:55 with your knees you do that, yes, 23:58 because that will modify, okay. 24:00 So if there was anything that would be 24:05 really the second most useful thing 24:08 out of this whole tape even though 24:10 I hope you can master lot of it, 24:13 is starting out your pushups, okay. 24:17 Hip bend, knee bend, stay forward 24:21 and bring those knees forward if that's to, 24:24 if you go to, yeah. 24:26 Now you're at the very most modify, 24:28 now bring the chest down and come back up. 24:31 And you get to where you can do 24:32 three sets of ten of these. 24:35 It's just a good goal to do. 24:37 And then where you're doing it from your, 24:39 then your next stage is to open your knees back 24:41 a little bit until you're almost back there 24:44 where Donna is and you gonna drop your hip. 24:48 And you're gonna get tightened in, 24:50 and you just come down as far as you feel 24:52 you can and then press back, okay. 24:56 And if you can get some of this work 24:59 and do it slowly, you only have to do, 25:01 you only need to do about five to ten. 25:04 Because most time, I want you to hold 25:06 that body position, okay in that, 25:09 in that position for getting stronger in your shoulders. 25:14 That's good, now bring your legs in Donna. 25:17 So Donna was... 25:19 how are you feeling on that last one? 25:20 I was shaking. You were shaking. 25:23 That's when most people quit, 25:24 that's when you bring your legs in 25:26 and you finish up with the modified, okay. 25:30 Now at the end of your modified 25:31 if you wanna try one, 25:33 take your knees back stay forward, 25:37 tight tummy, go down as far as you feel 25:39 you can and come back. 25:41 How's that? Little harder, right. 25:45 Very important to get stronger 25:47 for a runner in their upper body. 25:50 Pull right, yeah you've to have that, okay. 25:54 So, we're gonna come back down, sit, 25:58 come right in here, big breath. 26:01 How are you doing? All right. 26:04 So our legs are right out there, 26:07 for some of you that's gonna be hard to do. 26:10 Okay, we hit some major areas for core. 26:13 We did some standing. 26:14 We started out standing, 26:16 on one leg, one leg challenges. 26:19 If you could just do that and keep good posture 26:23 and keep tucked in and get where you can do it 26:25 for a minute, two minutes you could be 26:27 on your way to a much stronger core. 26:29 Then if you start adding weight, wow. 26:32 Then we got down, we did some classic, 26:35 you know, moves but we also put some therapeutic 26:38 moves in there to ease up on those joints 26:41 and to ease into our core training, right. 26:44 So my challenge that I give my class at home is, 26:48 if you can challenge yourself to hold at each level 26:54 from the knees on up for two minutes. 26:58 And don't be discourage by that, 26:59 you're gonna start with what, ten seconds, 27:01 right, then 15, then 30 seconds and on up. 27:04 So remember that. 27:05 So as we're sitting here I'm kicking my hip hinged, 27:09 okay, and if you need to use your hand 27:11 that's one thing, but if you can come 27:14 forward just a little bit, okay, and sit up here. 27:18 And now if you need to bend one knee, 27:20 okay, the hinge forward, 27:23 because I want you to really 27:24 pull through the back of legs. 27:27 Yes, we're gonna stretch through this right now, 27:29 so I got my leg up and then I can change. 27:31 But see my back, my back is extended. 27:33 I'm gonna try not to use my hands if I have to, 27:36 keep my back straight. 27:38 So I want you girls to remember, 27:40 you are your best coheres in this. 27:45 Serve one another by love, okay. 27:48 Don't let each other just keep 27:51 carry around loose muscles. 27:53 Help each other to do this program, okay, 27:56 it will really help a lot. 27:58 Philippians 4:13, I can do everything 28:00 through Him who gives me strength. 28:03 You can do this, you really can do this 28:05 and you'll be stronger for it. 28:07 And I hope you are too. 28:08 Come and see us next time. |
Revised 2014-12-17