Body and Spirit (New)

Walking In The Spirit

Three Angels Broadcasting Network

Program transcript

Participants: Lyndi Schwartz (Host), Andi Hunsaker, Tami Bivens

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Series Code: NBAS

Program Code: NBAS000027


00:01 The following program is designed to demonstrate
00:02 simple workouts that you can use to improve your health.
00:06 Be sure to consult your physician
00:07 before beginning any exercise program.
00:11 Come join us for Body and Spirit Aerobics.
00:14 We are going to have fun.
00:40 Hi, welcome to Body and Spirit Aerobics.
00:43 Do we have fun planned for you today?
00:46 I am Lyndi Schwartz, your host today.
00:48 And with me, we have Tami Bivens.
00:50 She is from California.
00:51 And we have my identical twin sister,
00:54 Andi Hunsaker from Massachusetts.
00:56 Before we get started,
00:57 we like to have a little bit of a spiritual thought.
01:00 And I want to leave you with this as we exercise today.
01:03 And this text is taken from Galatians 5:16,
01:08 "Walk in the Spirit, and you shall not fulfill
01:11 the lust of the flesh."
01:12 And I believe that that means that the very first thing
01:14 you do every single day
01:15 is spend that first time with God
01:18 and then we can exercise. So ladies--Yes.
01:19 Let's get started. All right.
01:21 Today, we are going to have some fun.
01:23 We are going to just walk at home.
01:24 Can you imagine walking for three miles in your house?
01:29 Sounds boring, but listen to this.
01:31 We're gonna do all kinds of things.
01:33 I'm gonna take you through a few of the basic steps.
01:36 We're going to first walk just like this.
01:38 And this is the warm up.
01:39 So we'll just walk in place.
01:41 There are only four basic steps. This is the first one.
01:44 Then after this, we will do some other ones.
01:46 And we'll show you what those are
01:48 so let's just keep walking. And just get warmed up.
01:50 You can feel your blood begin to go.
01:52 And you feel little warmer, right girls?
01:53 We do, absolutely. Absolutely.
01:55 Okay, the next thing we are going to do then
01:57 after this march, we'll count to four.
01:59 And we'll step towards the side.
02:01 So four, three, two, one and side,
02:07 not too fast yet, not too fast.
02:09 Just keep going like this.
02:10 It could be just warming up.
02:11 We will walk today about one and a half miles right here.
02:16 If you rewind the program or play the program again,
02:19 you will get three miles in your home,
02:21 imagine that, okay.
02:22 So let's just keep going.
02:23 And this move, this is one of the standard things
02:26 that we're going to be doing.
02:27 And every time we change, we'll go back to a march.
02:30 So on four, we'll go back to a march.
02:32 So here we go, four, three,
02:38 two, and one, so march.
02:42 And lift your knees a little higher.
02:44 Lift your knees a little higher.
02:46 Very good and we always start from the right side
02:48 when we make something, a new move.
02:50 Okay, so let's four, three, two, one,
02:55 let's kick, kick, kick, very good.
02:59 Then now when you kick, don't just throw your leg,
03:02 just lift your leg and kick.
03:05 Okay and we will get more intensity
03:08 because we're gonna get the walking pretty fast.
03:11 Are you ready, ladies? Yeah.
03:12 All right, so this is the warm up still.
03:14 We will get to really moving after a while, okay?
03:17 So after four more kicks, we will go ahead and march.
03:21 Four, three, two, one, march.
03:29 Now this is gonna be one of the more difficult things
03:31 when we start lifting our knees up, okay.
03:34 But you're gonna hang in there with me.
03:36 We're gonna have a great time, okay.
03:38 So let's just keep moving our legs.
03:40 And we're gonna have more intensity
03:41 as we get warmed up.
03:43 Not too soon, always warm up first, okay.
03:46 Now we're gonna do some knee lifts,
03:48 four, three, two, and one,
03:54 knee lift, knee lift.
03:57 Let's get those knees high. Don't cheat.
03:59 Get the knees way high, okay.
04:01 I want your thighs to begin to burn.
04:03 That's the whole point. Oh.
04:05 Is that right? Yes.
04:07 Okay, the whole idea
04:09 is to really do some serious work, okay.
04:12 So we'll get these lifts.
04:15 Okay, now we'll do four more of these knee lifts
04:18 from the right side.
04:21 Four, three, two, one, now march.
04:29 Okay, now next time, we go to the side
04:31 but now with greater intensity.
04:32 And you'll do exactly what I do.
04:34 So I'll go like this,
04:35 four, three, two, one, to the side.
04:42 And now get down, squat down.
04:45 So you're really using your thighs.
04:47 And really dig.
04:48 And when you squat, you can go faster and farther.
04:53 So really squat.
04:56 Okay, really sit down and go.
04:58 Now I want you to use your arms a little bit.
05:01 I want you to lift your arms to the heavens, okay.
05:05 And get your arms going and just bring them in.
05:09 Clap, is clapping okay? I think it is.
05:11 That makes me happy.
05:12 All right, here we go, just clap. Okay, good.
05:17 Okay, now we're gonna go back to walking in a little bit.
05:21 And this time, we're gonna walk a little bit wide.
05:24 And do some kickbacks, okay.
05:26 So here we go. Okay, keep doing this.
05:29 One, two, three, four and walk.
05:37 Walk, walk, now walk wide, wide. Keep wide.
05:45 Okay, keep walking wide. And get your arms moving.
05:50 Burn more calories, use the whole upper body.
05:54 Okay, get your arms going.
05:55 This is all in the walking, you see.
05:57 The main move is walking in the middle,
06:00 then walking to the sides.
06:02 Now with this I want to do some lifts
06:05 I 'll show you what they are.
06:07 This is just-- look at me.
06:09 I mean, you feel comfortable, do this.
06:13 Okay, good. Get your arms out, pull back.
06:18 Okay, get your arms moving back.
06:22 Okay, very good. Push arms back.
06:26 I get our arms towards the heaven,
06:28 arms toward heavens.
06:29 And you know what we say at classes and school?
06:33 If you are happy and you know it,
06:35 girls what do you do?
06:36 Clap your hands, okay, let's do it, very good.
06:43 Okay, now let's do some more aggressive walking
06:48 with the hands, but let's keep this going.
06:50 Really dig in, girls. Are you digging in, Tami?
06:52 I think it's going on.
06:53 Squat low, get those thighs till they burn, good.
06:58 Squat low, okay, very good.
07:00 Now we're gonna do a vigorous walk.
07:02 I'm gonna count again to four.
07:05 Four, three, two, one, and walk.
07:12 Knees high, very high knees, very high knees.
07:17 Get your arms really going.
07:19 Okay, next up, those knee lifts are coming back.
07:25 So you need to get ready.
07:27 We just keep walking vigorously.
07:29 Okay those knee lifts are gonna come back.
07:32 Let's keep going. Have little pain, all right.
07:36 Four, three, two, one, knee lift, knee lift.
07:41 Get your arms up, move your arms.
07:45 You know what happens when do you this?
07:47 Your legs are going but also your arms are going.
07:50 And this helps increase the intensity of the exercise.
07:56 Okay, very good, keep that.
07:59 How are you doing out there?
08:01 I hope you're enjoying this.
08:04 Get your arms going, okay.
08:05 Now in a little bit too, you know, we will use weights.
08:08 Not right yet, when we're comfortable
08:10 and good and warm, we'll use some weights.
08:13 Okay, now let's go back to walking.
08:17 Four, three, two, one,
08:22 then walk, walk,
08:25 get very vigorous, you gotta walk faster.
08:27 We're gonna walk a whole mile and a half
08:29 right here on this stage today.
08:30 Mile and a half right here today,
08:33 okay. Keep walking.
08:37 Now I wanna put your arms over your head like this,
08:40 up and down, and up and down,
08:43 and up and down, big movements,
08:45 up, good, up with enthusiasm,
08:49 up, up, up, good job.
08:54 Good job, you guys.
08:57 It's hot, isn't it? Hot.
08:59 This is a lot of work.
09:01 Who imagined that walking could be this intense
09:04 and guess what, I'm a runner.
09:06 I am really almost out of breath.
09:09 Okay, keep going.
09:11 Now we'll start walking right.
09:15 Walking right, up, up, good.
09:23 Kickbacks are coming back. Kickbacks are coming back.
09:29 Here we go, four, three,
09:34 two, one, kickbacks.
09:38 Don't move fast, keep work going. Good job.
09:45 Okay, now we're gonna start after
09:48 we do this for a little bit.
09:49 We're gonna walk and we'll have some kicks
09:52 out to the front. Okay, very good.
10:00 Okay, now this really--
10:01 again this is designed to kind of get
10:03 all your muscle groups, your core muscles,
10:05 your arm muscles, your shoulder,
10:08 the back, your thigh muscles,
10:11 oh, your whole body is involved in this.
10:13 Okay, let's go back to walking.
10:16 Okay, four, three, two, one,
10:23 walk, walk, very good.
10:29 We'll do some kicks out to the front.
10:33 Okay, one, two, three, and four, and kick.
10:40 Lift those knees.
10:42 Get your arms up to touch your toes.
10:47 This is about a mile and a half.
10:54 Okay, good, very good.
10:58 Are you guys getting your arms up in the air? Yeah.
11:00 Over head, over head,
11:03 we cheat a whole body going. Very good.
11:11 Hey, this is part of the mile and a half walking.
11:13 This is how it's done.
11:15 This is how you have fun walking.
11:17 But not for the neighbors.
11:19 You go outside and do this, it will be pretty funny.
11:22 But anyway, actually having said that,
11:24 you know, walking outside is the best
11:26 you can do or running outside.
11:29 If you can't do that, this is good.
11:31 Okay, let's go back to marching a little bit, march.
11:35 Okay, we're going to be increasing
11:38 the intensity of this exercise.
11:40 And one thing I have learned is to use weights.
11:44 And so right now we are going to do weights.
11:50 And my friend, Nancy Diaz
11:51 is joining us for the weight segment.
11:53 So keep moving, we'll get our weights.
11:56 You keep moving and I will get weights too.
11:58 Okay, now this is walking with weights.
12:01 You keep the weights in your hands
12:03 and you just initially just get used to it
12:05 by just carrying the weights initially.
12:08 Okay so walk a little faster.
12:11 We'll go through all of the moves
12:14 with just carrying the weights.
12:16 And then we begin to use our arms.
12:19 And my recommendation is to use
12:22 three to five pound weights to do this.
12:27 Somebody cheating back there? I think I was cheating.
12:31 Nobody wants to carry your weights.
12:32 Same as like "I don't wanna do that."
12:35 Well, Nancy, what do you have?
12:37 Five pounds. Andi, what do you have?
12:38 I have got five pounds.
12:40 What do you have? What do I have?
12:42 Well, you know, when you're the leader,
12:44 you can do anything you please.
12:47 And so I have weights, okay.
12:51 All right, now let's go and step to the side on three,
12:53 okay--on four, one, two, three,
12:57 and four and quicker, step, step, step, good step.
13:03 We're just gonna carry the weights for the time being
13:05 and just get used to having them in our hands.
13:07 We're gonna be exercising our triceps
13:09 or shoulder muscles and our biceps
13:12 and really get down low,
13:14 dig in, dig in, get the thighs to burn.
13:19 Hop a little bit, in fact, hop, very good.
13:24 Nancy, how is it? Great.
13:26 You look fresh. No sweat. No sweat. Sis, no sweat.
13:33 They have got no sweat.
13:36 I will. Okay, good.
13:38 Okay, let's go back to walking on the count of four,
13:40 four, three, keep low,
13:44 two, one, march, march.
13:49 Let's do some kicks.
13:51 Four, three, two, one, and kick, kick, kick.
13:59 Nancy, you like kicking, don't you? I do.
14:01 Yeah, you know, kicking is really good for you.
14:03 It teaches you balance and posture.
14:05 By the way, when you kick,
14:06 stand up straight, suck your tummy in
14:10 and tuck your posterior end,
14:14 keep your shoulders up square.
14:16 Don't lean back or slouch. Okay, very good.
14:20 Okay, let's go ahead and walk again.
14:22 Walk, walk, okay, guess what? What?
14:28 It's time to use these weights.
14:33 Okay, so the first thing we're gonna do,
14:35 we're gonna do over head and she said good.
14:37 She said good. I can't believe she said good.
14:39 Okay, now the first thing we do,
14:41 we lift this over our heads like this,
14:43 up and down, up.
14:46 Now I will tell you the honest truth.
14:49 They have slightly heavier weights than I do.
14:53 Well, anyway we'll keep doing this until it burns.
14:56 When I have protest I might slow down.
14:59 All right, Nancy. Protesting.
15:02 Just keep this going. And up and push up.
15:06 Good, push up, push up, good.
15:10 Push up, okay, very good.
15:14 How are your arms feeling? Burning. Yeah.
15:16 They're burning? Yes.
15:17 Really bad? Very bad.
15:18 Really, really bad? Oh, it's starting.
15:21 Okay, let's carry them now. Let's carry them.
15:24 Okay, very good.
15:27 Now unfortunately we're gonna do
15:28 these things called shoulder flies.
15:31 And we're gonna do that by stepping out to the sides, okay?
15:35 So on the count of four, we will step to the sides
15:38 and I'll show you what that looks like,
15:39 four, three, two, one, shoulders like this.
15:44 Get your arms out, out and in, out, good.
15:49 Now these are very good
15:50 for the muscles in this area. The deltoids.
15:53 The deltoids and the shoulder, okay.
15:59 So see we are sweating. This is a lot of work.
16:02 If you're gonna walk at home
16:03 might as well burn some calories
16:05 and get a real workout, right sis?
16:07 Yeah, I'm gonna change my weights.
16:08 She's changing her weights out.
16:10 Now let me show you what my sister's doing?
16:12 If you those are too intense, either drop the weights,
16:16 pause like this, take a rest or get lighter weights.
16:20 And my sister demonstrated a great point.
16:22 Get different weights and again begin with three or none
16:26 like we did in the very beginning.
16:27 Burning? Oh, yeah.
16:29 Okay. Oh, yeah, oh, these are killers.
16:36 Okay, great. Now these will come back, okay.
16:39 Now let's go ahead and walk, walk, walk, good, walk.
16:44 And just carry the weights.
16:46 Now you know those things
16:47 in the back of the arm, ladies? Yes, the flab.
16:49 That's called your triceps muscle.
16:52 It is a muscle that waves goodbye,
16:54 long after you've left the room.
16:56 We don't want that, do we now? No.
16:57 All right, so we're gonna have some pain. Okay.
16:59 Where there is no pain, there is no gain.
17:01 How are you doing out there?
17:02 I hope you're having a great time with us
17:04 because we are half dead,
17:06 but that's all right, all right.
17:08 Okay, keep moving.
17:10 Now what we're gonna do is we're gonna put
17:11 the weights above our heads, like this.
17:15 Now we're gonna use these things
17:16 called triceps extensions.
17:20 When you do that, you keep your elbows straight.
17:22 You dip weights down, don't move your elbows.
17:26 Keep marching. Okay, just like that.
17:30 So don't swing your arms around like this.
17:33 Okay, that's nothing.
17:34 You keep your arms still up.
17:38 Very good, okay, good,
17:40 are you feeling this? Yeah.
17:41 This is the one muscle that I want to exercise
17:44 to the maximum because this is the muscle
17:46 it's hard to get at. Yeah, it's true.
17:48 It really is. Keep the weights together just like Nancy.
17:50 See how Nancy is doing.
17:51 She is in perfect form, excellent.
17:54 Okay, I think that's good enough
17:55 for the time being there, right? Yeah, yeah.
17:57 Okay, girls, let's just keep walking.
18:00 And I must do-- do some kicks.
18:03 And when you get moving this weight,
18:04 you can keep moving them like this.
18:06 Have a good time. That's right.
18:07 Loosen up a little bit.
18:09 All right, just have a good time.
18:10 Move the weights back and forth.
18:12 This increases the intensity.
18:14 All right, very good.
18:16 Now I, I like nothing better than
18:19 an excellent cardiovascular workout.
18:21 It's good for your muscles,
18:23 for your heart, even for your brain.
18:25 We had the spiritual thought in the beginning,
18:27 "Walk in the Spirit, and you will not,
18:30 that's a promise, fulfill the lust of the flesh."
18:34 So as you exercise, keep that thought in your mind
18:37 all the way the way through
18:38 and God will really bless you.
18:39 Okay, ready for some kicks? Yeah.
18:41 Ready, all right. Now let's count.
18:44 Four, three, two, one, kick.
18:49 Now we're gonna take both arms out,
18:51 like this, out, out, out, good.
19:03 Okay, this is fun to work. Yeah, it was a blast.
19:05 You guys having fun? We're having fun.
19:06 Have you had this, a good walk like this before?
19:08 No, I can't remember.
19:09 Have you walked down the streets with weights like this?
19:12 What will the neighbors think? Have mercy.
19:14 Okay, now make sure your posture is good,
19:16 that you're upright. Okay, good.
19:23 Next step, okay.
19:31 Okay, next step then we are going to continue
19:35 to do that little bit more.
19:37 Are your arms burning? Yeah.
19:38 Okay, let's keep it carry then and march.
19:40 We're actually moving it.
19:42 Anytime during this exercise,
19:43 you say, "Enough, stop."
19:46 Stop, go ahead and stop, okay.
19:48 But we will continue, okay?
19:53 Now we're gonna do some knee lifts.
19:55 And this time we'll exercise our waists.
19:57 Okay, so we'll keep marching like this.
19:59 We'll exercise our weights-- waists. Yup.
20:02 Not weights. Got it.
20:03 But our waists, all right.
20:05 You know, my friend Nancy's from Portugal.
20:07 And she's been teaching me English.
20:10 Oh, I don't think.
20:12 New English. It's the new English.
20:15 So we have been having a great time.
20:17 So any way, okay, now we're gonna do some knee lifts.
20:19 And when we lift our knees we'll twist our bodies
20:21 to that knee with the weights, okay.
20:23 Like this, twist, twist, twist.
20:27 This exercises your waist.
20:29 And we women think that's important, right? Yup.
20:36 Okay, now we're gonna have to go
20:38 through all that when we do it again.
20:39 Take the shorter flies again.
20:41 Yes we do. Oh.
20:43 Oh, did you hear that, you see? Now let me tell you something,
20:45 this is real sweat. Oh, that's right.
20:46 Okay, these are real people.
20:48 We are really working hard,
20:49 aren't we? Oh, yeah.
20:50 We are working really hard with this.
20:52 But we are glad because you know something?
20:54 We are able to do it.
20:56 Not everybody has the gift of being able to exercise.
20:59 But as you start off small
21:02 and everyday you do something,
21:04 you will be able to do a whole lot more.
21:06 Okay, go shorter flies, let's do those first,
21:09 they are coming back, okay?
21:10 I heard oohh-- did you hear that?
21:13 With weights or without weights? With weights.
21:20 I don't go easy on them. You can see that, right?
21:23 Okay, let's march and just carry the weights.
21:25 Carry, just walk and carry.
21:27 Okay, now we're gonna do those shorter flies again
21:29 and we will step, step, step, very good,
21:34 just carry, step. Okay, very good.
21:37 Okay, good, okay, now we're gonna do
21:42 the side step on four,
21:44 four, three, two, one, side step.
21:48 Dig your knees and your thighs in first,
21:50 get low, get low, get low and move fast, quickly.
21:54 Now I'm not toying
21:55 walking a mile and a half, we really are.
21:57 I've done this. This is a mile and a half.
21:58 When we finish this program today
22:00 it will be a mile and a half.
22:01 If you repeat it three miles in your living room,
22:04 get yourself some weights,
22:05 three pounds to five pounds, have a great time.
22:08 All right, now Nancy's favorite.
22:11 Those things called the shorter flies.
22:14 So first of all let's take our weights
22:16 out to the corner of the room.
22:17 Up and in, up, good, keep low.
22:24 Let those thighs burn, good, good, out,
22:32 okay, I hear breathing and that reminds me
22:35 don't forget to breathe when you do these exercises.
22:39 Make sure you are taking nice, deep breaths.
22:43 Get oxygen to those muscles.
22:45 And oxygen to your brain.
22:47 And you know, these are good
22:48 because this one shapes our shoulders.
22:51 Sis, how you doing with those weights?
22:53 Better. I got three pound weights.
22:56 She switched for three pound weights.
22:58 I think she is cheating. Nancy--
22:59 And stopped a little bit.
23:01 Yeah. Now look at Nancy.
23:03 Nancy is dropping, do that. Okay, very good.
23:06 Okay, let's walk, walk, walk, good, very good.
23:11 Okay, we're gonna do those triceps
23:13 again after a while. Oh, really?
23:14 Once we--oh, really. Oh, really.
23:17 I think we like the triceps, ladies.
23:18 We already confessed that we have those things,
23:21 you know, this, that waves goodbye as you're leaving.
23:25 We don't want that. All right, here we go.
23:28 Okay, Tami, you're covered yet? Yeah.
23:31 Heart rate's gone down, you have to lift the arms up,
23:34 keep the elbows still and down, good, lift, good.
23:43 Next step, next step.
23:54 Okay, very good, all right.
24:01 Let's get them down.
24:03 Okay, we're gonna do some biceps curls again,
24:06 biceps, biceps, biceps, good.
24:12 And then we do our weight-- waists again.
24:20 You know, women especially weights--
24:23 using weights when you exercise the women
24:24 really helps guard against osteoporosis.
24:28 We need to have weight training,
24:29 not big weights, just weights like this.
24:33 Okay, very nice.
24:39 Okay, we'll do some knee lifts again,
24:43 four, three, two, one,
24:46 knee lifts, knee lifts, knee lifts,
24:49 twist, twist, big twist, big twist,
24:55 get that waistline in shape, excellent.
25:00 Okay, very good, oh, girls, you look great.
25:03 You guys look so good.
25:04 Any words of wisdom for anybody today?
25:07 Keep at it. Keep at it, keep at it.
25:08 Don't give up. Never give up, keep at it.
25:10 That's very good. Nancy any words of wisdom?
25:12 I can't talk now. You can't talk.
25:17 If you can't talk at home-- Nancy is very physically fit.
25:22 If you cannot talk, slow it down.
25:24 You don't need to do what we're doing here.
25:26 Just slow it down. Above my waist, Nancy.
25:31 Okay, good, let's march, march, march, march,
25:37 very good, very good, now we're gonna do the knee,
25:40 get the kicks one more time. Put the weights out.
25:43 And that's again just to get our upper bodies going.
25:46 Let's see if we can do this for a minute, okay?
25:49 Kicks, extensions for a minute with the weights.
25:52 With the weights? Yeah, with the weights.
25:53 That looks good. All right, here we go, okay.
25:55 Kick, kick, kick, kick, good,
26:05 okay, just a few more seconds. Really?
26:07 Yeah, it's not that bad.
26:08 Then we're gonna cool down after this. Wow.
26:11 Let me just stress the importance of cooling down.
26:14 You gotta bring your heart rate down into a normal zone.
26:18 But let's keep doing this
26:20 for another half a minute, okay?
26:23 That sound okay, you guys will make it?
26:24 Yeah. For few seconds.
26:26 Oh, seconds. Just a few more seconds.
26:30 Let's keep going. Now you did it. Guess what?
26:33 I figured this out. That's a mile and a half.
26:37 Not your ordinary mile and a half.
26:39 This is a mile and a half with weights,
26:42 different kinds of steps. Okay, good.
26:47 We can put our weights down.
26:48 We don't need them anymore.
26:50 Okay and then let's just begin to cool down.
26:53 And to cool down, we'll do what we already did.
26:55 Just walk, not so fast.
26:58 And by the way, when you're cooling down, you're walking,
27:01 you're metabolism is so revved up
27:03 that you're actually still burning calories at this point.
27:07 It doesn't have to be a target.
27:09 It can be just like this, very slow.
27:12 And I'm gonna do something that's really fun.
27:14 We're gonna start stepping to the side.
27:16 And we're gonna do something else.
27:19 I don't know what to call it.
27:20 Just follow me when we do it, okay?
27:22 Three, four, three, two, one,
27:25 side step, side step. Slow, slow, good.
27:30 You guys did a marvelous job,
27:32 didn't we, girlfriends? Yeah, good. We did.
27:33 All right, the girlfriends had a good time.
27:35 I hope you had a great time too
27:37 exercising with us today.
27:38 We're so happy that you have chosen
27:39 to spend this time with us.
27:42 There are so many things you can do
27:43 but exercise is one of the best things
27:45 you can do for yourself.
27:46 Okay, I'm gonna do something
27:48 called a great five Just watch me.
27:52 One, two, three, four, and great five.
28:03 Just put the one leg behind the other.
28:06 Good cool down. Good.


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Revised 2014-12-17