Body and Spirit

Strength Training For Seniors

Three Angels Broadcasting Network

Program transcript

Participants: Ted Arview, Dick Nunez

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Series Code: BAS

Program Code: BAS000009


00:01 [Disclaimer]
00:13 Stay tuned for Body & Spirit!
00:15 Today we're going to talk about
00:16 "Strength Training for Seniors."
00:45 Hello I'm Dick Nunez Wellness Director for
00:47 Black Hills Health and Education Center.
00:49 Welcome to Body & Spirit!
00:52 Today we're gonna talk about
00:53 "Strength Training for Seniors".
00:55 Often times we think
00:56 as we get older it's a good excuse
00:58 not to do anything.
01:00 When we look in the Bible
01:01 it says in Proverbs 20 verse 29 that,
01:04 "The glory of a young man is his strength
01:05 "but the glory of an old man is his gray hair."
01:07 So there's nothing with getting older.
01:09 There's nothing wrong with looking distinguished.
01:11 But, we don't have to get weak while we're doing it!
01:13 We can keep a strong and healthy body.
01:15 Many times people end up in nursing homes simply
01:17 because they haven't taken care of themselves.
01:20 They've let their body get weak
01:22 and they can't do the things they want to do.
01:24 We find that the average person over the age of 75,
01:27 2/3 of all women and 4 of all men,
01:31 can no longer lift ten pounds.
01:32 That means it's very difficult
01:34 to carry their own groceries.
01:35 They can't pick up grandchildren!
01:36 It becomes very frustrating because
01:38 they can't take care of themselves anymore.
01:39 But there is good news because when people do work out
01:42 on a regular basis, even if they're in a nursing home,
01:44 they find that they can end up walking out of
01:47 a nursing home not because they escaped but
01:48 simply because now they can take care of themselves.
01:50 So we're going to talk about what we can do
01:52 to make sure we can stay strong through our years.
01:56 So if we're ready; let's get started!
01:58 Helping me today is Ted!
02:03 Put that over there Ted and we'll get started here.
02:08 Okay, we're gonna start by loosening up!
02:11 We're gonna just swing the arms around like this.
02:19 Well Ted you definitely fit in the beauty
02:21 of an older man with the nice gray hair there!
02:24 I'm envious of that nice full head of hair though!
02:30 It doesn't say anything about men losing their hair;
02:33 I don't know where we fall in.
02:35 Some turn loose, some turn gray!
02:37 Some turn loose... Okay!
02:38 [chuckling]
02:40 Okay let's go the other way now.
02:44 Swing those around.
02:49 This is just to loosen our bodies up
02:51 and get them ready for what is about to come.
02:55 So we'll do five more here.
03:01 And two more.
03:03 Okay good!
03:05 Okay now the title of this is "Strength Training".
03:07 Seniors can work out for strength!
03:09 But we also want to take into consideration
03:11 that often times as we start to get a little older;
03:14 we also may need to
03:15 take a little pace in between the exercises.
03:17 So we're going to try to do this in two ways.
03:19 We're going to try to make it so we can get stronger
03:21 but also, we wanna make sure it's a safe
03:23 exercise routine for you.
03:24 So we'll be taking a little bit of time between exercise
03:26 to make sure we get plenty of air, get rest,
03:30 let the heart slow down a little bit
03:32 so we stay safe.
03:33 Remember, strength training is not aerobic training.
03:35 Aerobic sustains a heart rate where strength training
03:39 your heart rate will go up but then we need to
03:41 bring down a little bit too.
03:42 So we're going to start by putting ourselves
03:44 in a prayerful position here.
03:46 Pray that we'll get through this without any problems!
03:48 It's a good way to start working the chest.
03:51 We're gonna push real hard.
03:53 We're gonna rotate our hands
03:56 and we're gonna push out.
03:58 Then we're gonna pull back.
04:01 And push out.
04:03 And pull back.
04:05 Now we're thinking about the chest as we're doing this.
04:09 Okay and go ahead and keep going.
04:11 Go ahead and keep going.
04:12 Now if I was to come to you
04:13 I shouldn't be able to pull your hands apart.
04:15 There you go! Okay.
04:18 Pull back
04:19 Good.
04:20 You want to stay like that the whole time!
04:22 We're focusing on the chest muscles here.
04:26 Okay even when you get out to the very end.
04:30 Good.
04:31 Good.
04:32 Ted's got good strong arms!
04:33 I can tell he's been doing
04:35 some stuff with his arms over the years.
04:37 Okay we're gonna keep going here.
04:40 Let's do ten more of those Ted!
04:43 Keeping that pressure on the whole time
04:45 as we do this exercise!
04:47 The harder we push the more we get out of it!
04:53 And we're going five more times.
04:59 So many aspects of exercise!
05:01 The reason why people have problems is
05:03 simply because they have inactivity
05:05 and this will help you to start
05:07 bringing some rejuvenation in to your life.
05:10 Okay now let's bring them up like this
05:12 and we're gonna cross over.
05:17 I have a philosophy Ted and that's when we feel
05:19 strong we feel young!
05:21 When we feel weak we feel old.
05:24 So, if it's hard to get around we feel like
05:26 "oh I'm getting so old"
05:28 but if we bounce out of bed
05:29 or jump off a chair...
05:30 ...(Well we don't want to "jump" off a chair)...
05:32 ...Jump out of a chair then we feel young!
05:40 Okay let's just do two more here!
05:45 Okay good!
05:46 Now what we're gonna do is just reach back here Ted
05:49 and we're gonna stretch those muscles out.
05:52 Feel that chest stretch!
05:54 Now we're going to bring it across
05:56 and you're gonna roll your shoulder blades forward
05:59 as much as you can
06:00 and give yourself a nice bear hug there!
06:05 Okay and back again!
06:09 Feel that stretch...
06:13 ...and cross.
06:16 Pull the scapula apart.
06:21 Okay let's relax.
06:22 Alright Ted if you want to go get us some towels!
06:26 During our program
06:27 we try to make it as simple as possible
06:28 instead of getting a lot of fancy exercise equipment
06:31 we use towels.
06:33 Also, what we're going to do is;
06:35 We're going to sit down on our chairs here
06:37 and we're gonna take our towel and you're going to act
06:40 like you want to tear it in two.
06:42 So we're pulling it apart.
06:43 and you want to bring it up over the head.
06:45 Stretch back and then pull it back forward again.
06:49 So back,
06:50 stretch,
06:52 right down again.
06:54 Good!
06:55 The whole time we're pulling the towel hard.
07:00 This is going to be working on our shoulders,
07:02 on our upper back,
07:04 the muscles of the rotator cuff.
07:07 We find that as people start to get older
07:11 they start to atrophy.
07:13 So a typical male by the time he's 70 years old
07:17 he's going to have lost 40% of his muscle mass
07:21 and 30% of his strength.
07:23 That's all due to inactivity.
07:30 The body does age obviously.
07:31 But we can certainly slow down
07:33 how fast we lose the muscle.
07:38 Okay just go ahead and sit down there Ted
07:41 and just relax for a moment.
07:43 Get some nice deep breaths.
07:46 In through the nose,
07:48 expand the ribcage,
07:49 out through the mouth.
07:52 Breathing is an important part of overall physical fitness.
07:55 Getting good fresh air into the body...
07:58 If you live in an area where you get lots of good,
08:01 clean air, that's great!
08:03 If you don't,
08:04 then you'll have to do the best that you can.
08:05 But breathing, learning how to expand that rib cage...
08:12 ...very important! Okay?
08:14 Let's put the arms up over the head.
08:16 Now we're going to go from side to side.
08:18 Once again, we're working the upper back area
08:21 as we do this.
08:23 A lot of people can be active all through their life
08:26 doing carpentry
08:28 or brick laying and so forth.
08:29 But, when they're 20 years old
08:30 the male only take about a 20% or 50% of their strength
08:33 to do the activity they're doing.
08:36 But, as they get older, and as they start to get weaker
08:37 by the time they're 60 years old,
08:40 what used to take only 50% of their strength
08:42 now takes 90% of their strength.
08:44 And they wonder what happened!
08:46 Well, the part of their strength
08:47 that wasn't being used started atrophying.
08:50 The body will start to atrophy after 72 hours!
08:52 So, we want to keep ourselves active
08:55 and physical to avoid that!
08:58 If you want to age yourself quickly,
09:00 just lay around and do nothing for 3 weeks
09:02 and your muscles will age about 20 years.
09:05 We don't want that! Okay,
09:07 Let's do five more!
09:11 There's 1
09:14 and 2
09:17 and 3
09:19 and 4
09:21 One more time!
09:23 And 5
09:25 Good!
09:26 Okay put it down and relax!
09:27 Now, we're going to get some nice deep breaths of air.
09:32 Very important for your exercise program!
09:35 You don't want to go too far or too fast
09:38 because it can have bad consequences.
09:39 And we don't want anybody to put themselves at risk
09:42 when they exercise!
09:44 [taking deep breaths]
09:45 And one more time there... Good!
09:47 Okay and just let your towel relax there.
09:50 We're going to put our arms to the side;
09:52 and we're gonna draw little circles.
09:54 And we'll see if we can avoid
09:56 hitting ourselves here!
10:00 Kinda like a couple of beaters on a mixer here!
10:12 Okay now let's make those circles
10:15 a little bit bigger.
10:17 And this is working those shoulders again.
10:20 Okay now let's make the circles smaller.
10:26 Now we want to go bigger.
10:30 For those at home; if you have to put your arms down,
10:34 that's okay!
10:36 Okay let's go small.
10:39 Okay now we're going to reverse it
10:41 and go the other direction!
10:43 Going to start small.
10:46 Now we're going to make them bigger.
10:50 And now small.
10:55 And now big.
10:58 You should be starting to feel that in the shoulders
11:00 a little bit! Okay!
11:01 Now let's just put our arms straight out
11:04 and hold it.
11:05 And we're going to try to hold that
11:06 for 30 seconds if we can!
11:08 One nice thing about this, Ted, is that
11:10 it will feel better once we put our arms down!
11:13 Some people say, "well it feels better after
11:14 "you stop hitting yourself with a hammer too!"
11:16 But the thing I've noticed is that even after you stop...
11:18 -after hitting yourself with a hammer...
11:19 it still hurts for awhile!
11:21 This will. the pain will go away
11:23 pretty quick on this one!
11:24 You're going to start feeling a little lactic acid
11:26 building up when you do this type of exercise.
11:28 That's just a normal metabolic response
11:30 that takes place within the body.
11:32 And we're down to the count.
11:33 I am counting still Ted.
11:35 We have five seconds left to go!
11:37 Okay and relax!
11:39 Good!
11:40 See it feels good when you put them down!
11:42 Doesn't it?
11:43 I'd say!
11:44 Okay let's just get
11:45 a few nice breaths of air again.
11:47 And breath out.
11:49 Nice deep breath...
11:53 Again... [inhaling]
11:56 It feels good to fill those lungs up!
11:59 [inhaling]
12:01 Okay, now stretch the arm out,
12:03 bring it across.
12:06 You want to feel the shoulder stretch.
12:10 Okay, let's hold that for five more seconds.
12:15 Okay now switch it over!
12:20 Remember, we want to pull just enough
12:22 where we feel that muscle wanting to stop.
12:25 It should be a comfortable feeling but yet you also
12:27 want to feel like you're taking it to a range where
12:30 you"re gonna get some benefit.
12:33 Okay now what we're going to do is take an arm up
12:36 over the head and pull it like this.
12:41 Okay and once again, we want to feel it stretch
12:44 in the shoulder area and down through the side.
12:50 Okay and switch!
12:54 Bring it up over your head there Ted!
12:57 Let me help you here...
13:01 Pull this arm back as well.
13:04 There you go! Okay.
13:08 Alright! Go ahead and relax.
13:12 Now stretching also is a way
13:13 that we can keep the body moving
13:16 and keep the blood circulating
13:17 but also, let the heart rest a little bit.
13:20 So, now what we're going to do is take our towel
13:22 and we're going to turn it into an exercise tool!
13:24 We're gonna drape it over the other side.
13:27 Go ahead and drape it the other way
13:29 where you're going to take the towel.
13:31 There you go.
13:32 We're going to use that for resistance.
13:33 Okay go ahead and bring it in between your legs here...
13:36 You want to be bent forward far enough
13:38 that you can straighten your arm out;
13:40 and we're going to curl up and pull back down.
13:43 Curl up and push down.
13:46 So, now we're using the towel
13:49 as an instrument of exercise here.
13:52 We can give ourselves some good
13:54 resistance with the towel.
13:56 Now if you have light dumbbells or if you have an empty
14:01 Clorox jug that you could fill with water or sand
14:04 or something else.
14:05 You can get some benefits there as well
14:08 by doing some exercise with that.
14:11 Okay try to make sure the arm goes all the way
14:12 straight when we do it.
14:14 Good!
14:16 By leaning forward a little bit
14:17 we can maximize that range of motion there.
14:22 Okay.
14:23 We're going to try and do five more here.
14:31 And two more!
14:35 Good!
14:36 Alright let's switch over...
14:39 and we're going to curl up!
14:42 I find it interesting sometimes Ted,
14:43 when I talk to somebody about working out
14:46 and they say,
14:47 "well I don't want to get big and muscular"
14:48 and I say, "well if you can that'd be great!"
14:54 So for those who are seniors;
14:56 I don't think that's going to be your number
14:58 one concern about getting too big
15:00 and too muscular!
15:07 Okay
15:08 Once again we're providing the resistance here.
15:11 You want to try and keep that hand straight up.
15:16 That's why we have the towel
15:17 draped over the thumb side.
15:19 Because the function of the bicep is to curl
15:22 and to what's called supernate
15:24 which is actually to turn the wrist out.
15:30 Okay we're doing five more.
15:36 Two more!
15:40 Okay good.
15:41 Now what we're going to do is
15:42 we're going to sit back in our chair
15:43 and we're gonna bring the towel up over the head
15:45 and we're going to push up like this
15:48 and back down.
15:49 So we're using the resistance to
15:51 bend the arm down and pushing back up.
15:55 So we want to keep that elbow in one spot
15:57 and make it so we can extend that arm all the way out.
16:01 Good!
16:02 Looking good!
16:05 So we want to make sure
16:07 when we finish the exercise
16:08 our right arm wants to be all the way
16:11 to full extension.
16:12 This will work that tricep area!
16:19 Okay we're going to do eight more.
16:21 There's 1, 2, 3, 4, 5
16:30 Good! 6
16:32 two more,
16:34 7, 8
16:36 Okay just set it down.
16:37 Go into rest a second; lets get a few breaths of air.
16:41 [taking deep breaths]
16:45 Even though we're in the midst of an exercise,
16:47 that's okay!
16:48 It's still alright to stop and relax
16:49 before we switch over to the other side.
16:51 Because the main thing is we want to get
16:54 the benefit of the exercise without...
16:55 We don't want to put ourselves at any risk,
16:58 Okay?
16:59 Lets put the other arm up over
17:00 and let's do the other side now.
17:02 Down and up.
17:03 Okay, you're doing left side now;
17:04 Oops! Sorry! Wrong way.
17:06 There you go!
17:07 You might want to bring your hands
17:09 a little bit closer on the towel.
17:11 Okay let me help you here a little bit.
17:13 Okay bring it down; now up all the way!
17:17 There we go! Good!
17:19 Okay!
17:24 You know a lot of times on exercise programs
17:26 as you'll see on television,
17:28 they have a lot of professional
17:30 fitness people in there in their background,
17:33 Well here at 3ABN we're not doing that!
17:35 We're taking people with real problems
17:37 and real situations.
17:39 So, it helps you to see that even though
17:42 we may not do everything perfect the first time;
17:45 that's okay!
17:46 It's alright to be working through situations here
17:49 and if we have to correct form, that's fine!
17:51 So the only way we learn is by trying
17:54 and finding out how we do here.
17:57 Okay five more times...
18:04 Good!
18:05 Three more
18:09 and last one.
18:12 Good!
18:14 Okay relax.
18:15 Okay, again, we're just going to get some air.
18:18 You're starting to perspire a little bit!
18:20 That's good!
18:22 Okay nice full breaths and blow out.
18:25 And again! [inhaling]
18:28 And again! [inhailing]
18:31 We're going to be going into legs here
18:33 in just a moment so we want to make sure
18:35 the heart is relaxed a little bit.
18:37 What people don't realize is
18:38 when we do exercise like this,
18:42 it does stimulate the heart a lot!
18:45 In fact,
18:46 this will actually drive your heart rate higher
18:48 than aerobic exercise will
18:49 but for a short period of time.
18:51 The way a body works is it demands oxygen
18:55 to the muscles that are working.
18:56 When you do that and if it's a very intensive
19:00 exercise, that process where piruvic acid,
19:05 (it gets kind of technical),
19:06 goes into acedyl coenzyme A
19:08 which goes into the crib cycle,
19:10 the piruvic acid becomes another chemical
19:12 called lactic acid and that's what causes
19:14 the burning effect in the muscles.
19:16 A lot of people think that's really bad.
19:18 Well... Not so much!
19:20 It's the body's way of saying STOP!
19:22 But we also find when people do exercise to that point
19:26 it helps their muscles get stronger
19:28 and they get better.
19:29 People often times worry about the
19:31 lactic acid but as soon as you stop;
19:33 the burning subsides
19:35 and the reason why is the lactic acid
19:37 is carried through the body
19:38 and can actually come back again as glucose
19:40 (which is our simplest form of sugar)
19:42 that our body uses for energy.
19:44 So the body is so incredible!
19:46 When people think we're a genetic accident;
19:47 it really amazes me because when
19:50 you study physiology...
19:52 We truly are fearfully
19:53 and wonderfully made!
19:55 Okay let's stand up.
19:56 In fact, first of all,
19:57 why don't we put those towels back over there?
19:58 We won't need those anymore.
20:00 We're going to get into leg training now.
20:02 Leg training can take a big demand on the body
20:05 because those legs are an even larger muscle group
20:06 and they can even call for more lactic acid buildup
20:10 before we actually stop.
20:11 So we're not going to take it too far into that!
20:13 We're going to be doing a squatting motion here
20:14 and we have a chair back here for a couple of reasons.
20:18 First of all to it gives us kind of
20:20 a gage here as to where we're going.
20:21 Also, for any reason you might all of a sudden,
20:23 get weak and collapse you won't land on the floor!
20:26 You've got a chair to sit in.
20:27 Just in case.
20:28 Just in case!
20:29 We're gonna cross the arms;
20:30 and what we're going to do is when we squat down;
20:32 our first motion...
20:33 we're going to push our hips back
20:35 towards the chair.
20:36 Okay.
20:37 Then we're going to come back up.
20:38 We want to try to keep our chest up but
20:40 we're sticking our hips out.
20:41 Now Ted has had a couple of bad back fractures;
20:45 so he's a senior but he also has to be aware of
20:48 his old back because he's got some problems
20:51 down that L1 through L5 area.
20:53 So we're doing squats here but
20:55 we're not squatting down very deeply because
20:57 the further down we go it might put
20:58 a little stress on his back.
21:00 For right now we just want to get
21:02 some good leg stimulation.
21:04 Now, if you can go down further, that's fine but,
21:06 if this is all you can do just a few inches
21:09 this is still going to be better than not. Okay.
21:13 So keep it going!
21:15 Keep the chest up.
21:17 Push the hips back and you should get a good
21:21 effect of training on your hips and your thighs.
21:29 Feeling that alright?
21:30 Yeah!
21:31 Okay! We're going to do ten more!
21:38 That feels alright on your back?
21:40 So far!
21:41 Good! Well we want to keep it that way!
21:43 We don't want all of a sudden for
21:44 you to say, "that hurts"!
21:47 If you squat properly, this is a really safe
21:49 effective exercise for the back as
21:52 long as we don't go down too far.
21:53 Okay let's hold that now.
21:55 We're going to try and hold that for 30 seconds.
21:59 Now the beauty of this, Ted, is
22:00 when 30 seconds are up,
22:01 we get to sit down in the chair.
22:03 Okay, that sounds alright?
22:06 Okay there's 10!
22:08 Remember we want to make sure
22:10 you get a lot of breathing!
22:11 We'll get a nice little rest here
22:13 when we sit back down.
22:15 There's 20
22:17 Ten more seconds!
22:20 6, 5, 4, 3, 2, 1
22:27 Sitting in a chair never felt so good!
22:29 Did it?
22:31 Okay, once again,
22:33 we want to get nice big breaths of air.
22:37 [inhaling]
22:38 Blow out...
22:41 Fill those lungs...
22:42 Not too hard to encourage you breath after
22:44 that exercise, is it?
22:46 For sure!
22:47 Okay! now what we're going to do Ted, is
22:49 stretch out a little bit.
22:50 We're gonna just pull the knee up
22:52 towards the chest.
22:55 This should be a nice comfortable feel
22:57 after what we've done there.
22:58 It doesn't take a lot of strength training
23:00 to make a good benefit.
23:02 In fact, once upon a time I used to spend
23:05 4 hours a day, 7 days a week training.
23:07 Now I only spend about 3 times a week
23:09 for a bout 20 minutes!
23:11 You can get just as much benefit
23:14 doing it in that amount of time!
23:16 In fact, I actually feel I get
23:17 more benefit doing it 3 times a week
23:19 for 20 minutes than I get
23:20 7 days a week for 4 hours!
23:24 When I was doing the 7 days a week
23:25 for 4 hours I was only 20 years old
23:27 and now in my mid 40's, you know, it's a
23:30 whole different thing!
23:35 Okay relax!
23:36 Now let's pull the leg up
23:39 and we're going to pull the leg up
23:41 towards the chest and feel that stretch
23:45 in the hips
23:48 and the back of the leg
23:50 Nice, steady pull.
23:51 We're going to pull back about
23:53 15 seconds,
23:55 We have about five more seconds to go.
24:00 Okay good!
24:02 Now switch to the other side.
24:06 Nice steady pull
24:11 and let's hold that for five more seconds now.
24:19 Okay that's good!
24:21 Alright! What we're going to do now is
24:22 some abdominal training and we'll do it
24:24 from a seated position.
24:27 We're going to put our hands on
24:28 our abdomens and what that will do is
24:30 help us put our mind where our belly is
24:34 just by the mere fact of touch,
24:35 we tend to be able to contract the muscles
24:38 more effectively.
24:39 So what we're gonna do is we're gonna
24:41 blow out as much as we can
24:43 and we're gonna crunch forward.
24:46 Then we're gonna sit back
24:47 and we're gonna lay back as we come
24:50 and feel the abdominal wall stretch
24:52 and blow out and crunch forward.
24:59 Okay, let's keep it going!
25:01 Now for those who do not have back problems
25:04 they can easily do these crunches on the floor.
25:07 It will make them more difficult but
25:11 since Ted has had the back problem
25:14 we can still get a good abdominal affect
25:17 just from sitting in the chair here
25:20 and crunching forward.
25:21 The thing we want to think about is
25:23 compressing the abdominal in.
25:25 That's why we blow out when we come forward.
25:29 As we do that we draw the abdominal in.
25:35 Not too many people I know want to build
25:37 their abdominal out.
25:40 Even though I see a lot of people in
25:42 athletic clubs and gyms who are doing that
25:44 because they put all sorts of weight on.
25:46 They don't focus on the technique of the exercise
25:49 and they're actually extending their abdominal wall out.
25:52 It's a big strong muscular wall.
25:54 It doesn't have a lot of range of motion
25:56 but just it has stability purposes.
25:59 As we're doing this we only have about a
26:00 4 inch range of motion as we're going forward.
26:04 That's all the abdominal does.
26:06 Okay we're gonna do five more here!
26:14 And two more!
26:19 Good. Okay!
26:20 Now we're gonna sit towards the edge of the chair
26:24 and we're gonna turn to the side.
26:26 Now turn
26:30 and turn.
26:33 This exercise allows us to keep
26:35 the flexibility of movement
26:39 and it works those external oblique area.
26:43 People often times are concerned about
26:46 what they call the love handles
26:47 or the fatty deposits on the side.
26:49 We cannot magically stimulate those
26:52 but by good regular exercise
26:54 we get an overall effect that will help
26:56 keep those muscles toned, strong
26:59 and keep our trunk flexible which is very important.
27:02 Okay, we're gonna do three more each way.
27:07 There's 1
27:10 and 2
27:12 and 3
27:14 Good!
27:15 Okay Ted, we're all done!
27:19 There's no reason to let ourselves go
27:21 simply because of the fact we're getting older;
27:23 I remember one time Jack Olane was asked,
27:25 "do you feel like you've added years to your life?"
27:27 And he goes,
27:28 "I don't know but I've added life to my years!"
27:30 All of us can do that!
27:31 Muscles are still responsive even as we get older
27:33 and you'll be amazed how strong you can get
27:36 with a little bit of effort.
27:37 But, remember to do it for the right reasons.
27:40 The Bible says,
27:41 "I can do all things through Christ who strengthens me"
27:43 God bless you and we'll see you next time!


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Revised 2014-12-17