Participants: Dick Nunez (Host), Ronnie Evans Jr.
Series Code: BAS
Program Code: BAS000164A
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00:01 I wish I had a dollar for every time
00:02 somebody says to me. 00:04 I just want to tone my muscles. 00:06 My first question back to them is, 00:08 what is tone mean? 00:10 Most of time they don't know. 00:12 But muscle tone is a topic that comes up quite frequently. 00:15 If you want to know what it is, 00:16 stay tuned and find out next on Body & Spirit. 00:50 Hi, I'm Dick Nunez 00:52 co-owner of Fit-In-15 personal training systems. 00:55 Welcome to Body & Spirit. 00:58 There are so many misconceptions 00:59 out there in the exercise world. 01:01 Some many of them focus upon how to lose body fat, 01:04 or what muscle tone is, 01:06 and that's what we're gonna talk about today. 01:08 No matter how many exercises you do on a particular area 01:11 like your abdominal wall, if there is too much fat there, 01:14 there is too much fat. 01:15 You know, how many crunches or planks you do, 01:18 if you don't get rid of the body fat, 01:20 you're so gonna appear fat. 01:21 Muscle tone is a very simple situation 01:24 that we're gonna be working on as we go through our workout, 01:26 and we will talk about it as we are doing it. 01:29 So ready to get started. 01:31 Helping me out today will be Ronnie. 01:32 Ronnie, come on now. 01:34 We gonna get into a good exercise program 01:36 that will definitely stimulate muscle tone, 01:39 and we'll talk about it as we do it. 01:41 So we're gonna warm up first, and what we're gonna do 01:43 Ronnie is we just gonna do some simple arm circles, 01:46 where they come up and around and backwards 01:49 like you're doing a backstroke in a swimming pool. 01:53 Yes, gonna up and around, and up and around, 01:57 and up and around. 01:58 If you feel yourself having a lot of popping 02:01 or grinding in your shoulder at first, that's not unusual. 02:05 And often times as people continue doing it, 02:08 they finds that starts to go away. 02:10 Now, we're gonna go the other direction. 02:12 And all this we're doing is we're loosening our body up. 02:14 So we are doing some exercises 02:16 that will be putting some stress 02:18 on the shoulder area. 02:20 And a warm muscle is an effective muscle. 02:23 If your muscles are cold, it's gonna be more difficult. 02:27 So by warming up 02:28 and also by getting your mind focused on doing some exercise, 02:33 you will find yourself ready to go. 02:36 Okay. 02:37 That should be good. 02:39 We're gonna do one of the most basic of exercises out there, 02:42 one that's been around for a long time. 02:44 But often times, it's done improperly 02:46 and that's pushups. 02:47 So I'm gonna talk you through it, 02:48 even though I know, you know how to do them, 02:50 and so we'll make sure we're doing it properly. 02:52 Okay. Go and get in a pushup position. 02:54 What we want to do is have the back nice and flap 02:57 like he is doing there, 02:58 and then we're gonna lower our self down, 03:00 keeping the body in that position the whole time 03:02 and back up again. 03:03 Just like that. 03:05 Now, you can modify the push-ups, 03:06 go and do another one. 03:08 By doing them off the knee or both knees 03:11 or also by doing against the wall. 03:13 You want to keep going. 03:15 Down and up. 03:16 Let's see if you can do ten of them. 03:19 So at home, if you have to go up your knees 03:20 or just do 'em against the wall. 03:22 That's okay. 03:24 We got four to go. 03:25 You are doing all right? Yeah. 03:26 Okay, good. 03:28 Two more. 03:32 And back up. Okay, good. 03:35 There was a time when at a Wellness program, 03:39 I had several women in their 50s 03:41 and they had a pushup contest and the best one did ten. 03:44 And then there was an 86-year-old woman 03:46 who came up to them and said "Can I try?" 03:49 And they said "Sure, honey, go ahead." 03:50 She was already stooped by osteoporosis, 03:53 but she gets on the floor and she does 18 pushups. 03:57 And after she does her 18 push-ups, 03:59 she starts to walk away like this. 04:01 And they go, "Wait a minute, how did you do that?" 04:03 And she said "Well, 04:04 I have been following Body & Spirit for years. 04:06 I started doing pushups against the wall, 04:09 they became so easy, 04:10 I started doing them off my knees, 04:12 and then those became easy, 04:13 so I started doing regular push-ups. 04:16 And I got so, I can do 20 of them." 04:18 She goes, "I actually had a bad day." 04:20 And she walked off 04:21 and the women were really surprised 04:22 that they had gotten shown up by an 86-year-old woman. 04:26 But the point is just by getting there and doing it 04:28 even though they might be difficult at first, 04:31 it starts to get better and better. 04:32 So, now what we're gonna do is 04:34 we're gonna stretch that area out. 04:35 What I want you to do is just put your hands upon your head, 04:38 and push your elbows back as far as you can, 04:40 and you'll feel it stretched to the chest area. 04:43 Okay. 04:44 Right. 04:46 Try not to push on your head too much, just got to layback, 04:48 lay your head back, let your elbows drop back, 04:52 and feel it stretched through here. 04:54 Okay. 04:55 Because once we stimulate there, 04:57 we also want to stretch it out. 04:58 Okay. You can go and relax now. 05:00 Now, what we gonna do is, 05:01 I want you to put your left leg out, 05:03 like this, okay. 05:05 And we gonna put our right arm out like we are, 05:07 right arm like you're reaching for something. 05:09 Okay, bend your left knee a little bit, 05:12 get your right foot back further. 05:15 Okay, then bent the left knee. 05:17 Okay. 05:18 Now you gonna grab and hold of your wrist like that, 05:20 turn your hand over. 05:21 No, this other hand. 05:23 There you go, grab it like that. 05:26 Okay. 05:27 And now what we're gonna do is we gonna pull back like this 05:30 and we gonna reach back out. 05:32 And so you're using your other hand as resistance, 05:35 as you go through a range of motion. 05:36 And so we're going a rowing type motion 05:39 which is working the scapular area, 05:42 or your shoulder blades of your upper back, 05:45 and the muscles back there. 05:47 So your rotator cuff muscles, your upper back muscles, 05:50 your rhomboids, they're all gonna be stimulated by this. 05:54 And of course, the more resistance you give yourself, 05:58 the more benefits you get. 06:01 If you just go through the range of motion, 06:04 it will still help 06:05 but not near as much as if you give yourself some resistance, 06:08 and focus on the contraction of your upper back. 06:11 So go and keep going, Ronnie. 06:13 So as you do it, you should feel it 06:15 stretching in through here. 06:16 Yes. Go way out. 06:18 Okay, pull, contract and then back out good, 06:23 and pull, contract reach way out. 06:26 Okay. Now, let's switch sides. 06:29 Place your right leg out, 06:31 bend your right knee a little bit, okay. 06:33 Reach out this way, bring that hand over. 06:36 Turn like that, grab a hold. 06:38 Okay, lower down little bit. 06:39 Okay, pull it into you 06:41 right here and then pull it out. 06:44 And use this hand to pull it back out, 06:47 and hold this hand tight as you pull in. 06:50 Good, just like that. 06:55 Probably one of the most important muscle areas 06:57 you can work with, 06:59 so much of what happen in your day to day motion 07:01 is in that upper back area. 07:04 And one of the big things 07:05 that people look out as they get older, 07:07 not that Ronnie's gone through too many birthdays yet. 07:10 But they start to lose their posture. 07:13 And the muscles of your upper back are very important 07:15 for standing up straight. 07:20 Okay, let's get that over, 07:21 back down a little bit, you're fine. 07:22 Go and keep hold of that. 07:24 Okay and let's go out here little more. 07:25 Okay, now pull back and a way out there, okay. 07:30 Now give yourself little more resistance, pull. 07:33 Okay, pull. 07:35 Good. 07:36 Pull so it contracts here. 07:38 Okay, pull back. 07:39 Okay, and back out, and pull and back out. 07:45 Okay, pull, contract it. 07:47 Okay, and let's do it three more times. 07:51 Pull, back out, two more 07:57 and one more time. 07:59 Good. 08:01 Okay. 08:02 Now we gonna stretch that area, and the way we're gonna do that 08:05 is you're gonna put your arm up like this 08:07 and then let it drop, 08:09 and use your other hand, bring it up here like this. 08:12 Bring it up over the top, okay. 08:14 And just pull gently, gently. 08:17 And you'll feel that stretch through there 08:19 which is the area you just worked. 08:22 Okay and when you stretch, 08:24 you're not trying to overstretch, 08:25 you're just trying to get it to the point 08:27 where you feel some pull right through here 08:30 and then we hold the stretch for around 15 seconds. 08:33 Okay? Yeah. 08:35 Now switch. 08:37 Okay, we gonna come up over the head here. 08:39 Okay. 08:41 Okay, not too hard. 08:44 A lot of people think stretching is warming up. 08:47 It is not, it's simply stretching. 08:50 And the best time to stretch a muscle 08:52 is when it's warmed, 08:53 and so when you're exercising, now you stretch it, 08:56 you will get a better stretch and have less injury. 08:59 Okay. Go and relax. 09:01 All right. 09:02 Now, we're gonna do something a little more difficult. 09:05 And we gonna put our arms out like this, 09:08 give ourselves little space here, 09:10 and we gonna do some arm circles. 09:15 Now as you're doing those arm circles, 09:16 we'll talk a little more about the muscle tone. 09:19 When you work a muscle, you're creating it 09:22 or making it contract and extend, and by doing that 09:26 you start to strengthening the muscles fibers. 09:29 And when you're strengthening muscle fibers, 09:32 they get to the point where there're always 09:34 in some type of semi stated contraction. 09:37 So if you come up to somebody 09:38 who is very well muscularly toned 09:40 because of exercise, 09:42 you will find that their muscles 09:43 are always somewhat tight. 09:45 Okay, try and get your arms up a little higher, Ronnie. 09:47 Yeah. 09:49 And then we're doing our circles up here. 09:50 Now, at home if you do have to put your arms down, you can. 09:53 But in order to get 09:54 a little bit of a training effect, 09:56 we're gonna try and keep those up. 09:57 Okay, Ronnie, hold it there now. 09:58 And now let's go backwards. 10:04 So when you have muscle toned, even when you are sleeping, 10:08 your muscles are in semi stated contraction, 10:10 which increases your metabolism. 10:13 The more fit you become, the stronger you become, 10:16 the higher metabolism is. 10:19 Okay. Now let's hold it there. 10:20 Are you starting to feel in your shoulders? Yes. 10:22 Okay. 10:23 Starting to burn just a little bit? Yes. 10:25 Good. Okay. 10:26 We're gonna try and hold this out 10:28 for about the next 40 seconds, we gonna try. 10:31 Okay. 10:32 You got that? 10:34 Okay. Up little higher. Right. 10:35 Okay, there we go. 10:36 I will do it with you, so that way you feel, 10:38 you're not feeling like you are alone, okay. 10:40 So when people are lean, 10:46 they can have virtually no body fat, 10:48 but if there muscles aren't toned, 10:50 then they're still just flopping around. 10:52 Now, Ronnie, the good news is when we put our arms down, 10:54 you gonna feel better. 10:56 Okay? Right. 10:57 And we are down to about 10 seconds to go. 10:59 Eight, seven, six, five, four, 11:05 three, two, two and half, no down. 11:11 Okay. 11:13 Now, that feels good after it's done, doesn't it? Okay. 11:16 What we gonna do is 11:17 we gonna bring our arm across your body like this, 11:19 then bring your hand up behind that, 11:21 and you got to pull it into you. 11:24 Just pull right there like that, 11:26 okay, head up, chest up, 11:28 okay very good. 11:29 Okay, hold that. 11:32 And you should be feeling stretch in the shoulder. 11:38 Okay, that looks good. 11:40 Now, let's go the other direction. 11:42 Okay, good. 11:44 Okay, square your body up just a little bit more. 11:47 Okay. 11:49 Okay, let's put a smile on that face there. 11:50 There we go, you are having fun, right? 11:52 Great. 11:54 Okay, hold your stretch. 11:59 Okay, very good and drop back down. 12:02 Okay. Now we're gonna do a little arm exercise. 12:05 And we're gonna do our biceps first. 12:07 And way we're going to do that, 12:09 so I want to put your tight arm out. 12:11 You gonna put your left hand down here like this, 12:14 and kind of like we did with the back exercise, 12:18 this is gonna be your resistance, 12:19 and you got to force yourself to contact here and back down. 12:24 Okay, curl up. 12:26 Okay, then back down. 12:29 One time Pastor John Dinzey was doing this with me 12:32 and I didn't see what he is doing 12:34 and I turned around and he was... 12:36 he is really putting 100 percent into it. 12:40 So when you go down, you want to reach way out. 12:42 And then as you come up, 12:43 you're contracting the bicep the whole way. 12:46 And again, you are using this hand as resistance 12:48 so curl it. 12:50 And then back down, 12:52 and focus on the muscle curling it up. 12:54 There you go and out. 12:58 Good. 13:00 Focus on the contraction, make your self work now, 13:02 make your self work. 13:03 That's a way, and I could feel that muscle pop up 13:06 when you did that way. 13:08 Taking your muscle to a full range of motion 13:11 is what's gonna help them develop 13:14 those fibers in the muscle are crossing over 13:16 and coming back apart, 13:18 crossing over and coming back apart. 13:20 And that's what's giving them their tone. 13:22 No matter how strong your muscles are, 13:24 if they're covered with fat, you still gonna feel like fat. 13:28 Okay, let's do one more, contract. 13:32 Okay, let's go the other side now. 13:34 Put the left arm out. 13:35 You gonna grab, you gonna curl and back out, 13:40 curl and then back out. 13:44 Curl nice and slow when you're holding it here, 13:47 then you're pushing it down with this arm, 13:49 and you are making that bicep work. 13:52 Okay. 13:54 Push it down, contract slowly. 13:58 Good, all the way up, then back down. 14:01 And then contract, contract, 14:04 bring it all the way up and back down and contract, 14:10 way up and then down control and then contract. 14:16 Hold it there, now back down. 14:18 We gonna do three more. 14:20 Up, contract, 14:22 back down and up, back down. 14:28 And one more time, contract, and back down. 14:32 Very good. 14:34 Okay. 14:36 Amazing how you can make those muscles burn 14:39 just using your own body, right? 14:40 Yes. 14:42 Okay. Now, we gonna go the other way. 14:44 Now, we gonna do the triceps, so you gonna bring your arm up, 14:47 elbow in like this, okay. 14:50 And then here comes this again to work as your resistance 14:53 and so, what we gonna do is push down as far as you can 14:57 and then you're using the other arm to bring it up. 15:01 Okay, so when you go down, 15:03 let's stand up little straighter. 15:05 Okay. 15:06 Push it down, 15:08 take it all the way extended there, good. 15:11 And this is the muscle area 15:12 that tends to really show the fat especially for women, 15:17 they get that what we call grandma way bye-bye fat 15:19 that after they finish waving, 15:21 it's still going waving a little bit, okay. 15:23 And working the triceps will help that, 15:26 but that is an area where women tend to put on some body fat. 15:30 Okay, men not quite so much. 15:33 We have our other problems. 15:35 Fortunately you don't have me yet, but yeah. 15:38 Okay, keep that body up right. 15:40 Okay. Press it down, extend that arm. 15:43 Okay. 15:44 And make your, 15:45 make this triceps work as you pull back up. 15:48 Okay. Push down. 15:50 Again as you're pulling back up, 15:51 the triceps working. 15:52 Okay. 15:54 Back down and resist, 15:58 push it down resist. 16:01 Bring it up. 16:03 Okay, one more time and back up. 16:06 Okay. 16:08 So let's do the other side now. 16:09 Okay. 16:10 So we got to press down, hold tight, 16:14 use that other arm to do the work. 16:16 Way down. 16:20 Okay. So I'm pushing down. 16:21 Now I'm pulling up hard with my right hand 16:25 forcing myself to resist with my left triceps. 16:29 And down, back up and down, 16:34 resist, pull it, back up, 16:37 press it down, way down. 16:40 You want a full range of motion, push it down. 16:43 Okay, we're gonna do three more 16:48 and two more. 16:51 Last one push it and resist. 16:55 Good. Okay. 16:57 Ah, feels good. 16:58 Okay. 17:00 Now we gonna have some fun. 17:01 We gonna work on our legs. 17:03 What we gonna do is we gonna do some squat, so feet apart. 17:08 Now, Ronnie, you assured me 17:09 he is in somewhat good physical shape, 17:11 so we gonna go head and go for this. 17:13 Now don't turn your toes quite so far out. 17:16 Okay. 17:17 Get them little wider in shoulder width. 17:19 Now here are the key elements of our squat. 17:22 We gonna have our chest up. 17:24 We gonna push our hips back. 17:26 So you'll be going like you sit, 17:27 trying to sit in the chair behind you. 17:29 We want our knees to stay over our feet. 17:31 We just gonna cross our arms. 17:33 And we gonna squat down. 17:35 Okay. 17:36 Now you got to keep your chest up, firm like this 17:40 and you're pushing hips back so we'll start that motion. 17:43 Okay, start squatting down up, bend your knees, chest up. 17:47 Okay, down. 17:49 Okay cross your arms across your chest. 17:52 Okay, down. 17:55 Okay, chest up, squat down. 18:00 Okay, squat down and squat down. 18:05 Okay, and I'm gonna join you, 18:07 so you don't feel like you're all alone. Okay. 18:08 Let's go down and let's hold it there. 18:11 Okay, go down little deeper, again back up. 18:15 Again squat down, way down, back up. 18:21 Squat down. 18:23 Down, down, down. 18:25 Okay, try and keep your chest up. 18:27 Okay, push your hips back. 18:30 Okay, down. 18:31 Lower your butt down. 18:33 Then back up. 18:35 Okay and down. 18:38 Down, down, down chest up. 18:40 There you go. 18:41 So, we're sitting just like this. 18:43 Coming back up, coming down. 18:50 If everybody watched TV this way, Ronnie, 18:52 they would be in really good shape. 18:53 Yeah. Chest up little more. 18:55 Okay, lower your hips down. 18:57 Back up. 18:59 Okay, squat down. 19:02 Down, down, down. 19:04 Okay and up and squat down. 19:09 Okay push hips back little more. 19:11 Okay now we're gonna do is we just gonna hold it here. 19:14 You okay. 19:15 Yeah. 19:17 Because we gonna see if we can hold it for a minute. 19:20 That's gonna be a while. 19:22 But we will do it together. 19:24 And we've just taken care of the first ten seconds 19:26 so we're on our way. 19:29 Squats are probably one of the best exercises 19:30 you can do. 19:32 In fact, they're the best exercise you can do 19:34 for overall body fitness. 19:36 And by doing the halt, you get a good muscle stimulus. 19:41 At home if you need to stop and rest, go ahead and do that. 19:47 We've just gone through 30 seconds. 19:53 That will definitely start to burn. 19:56 Forty seconds. 19:59 But once we stand back up again, 20:01 we gonna feel really good. 20:02 And know we did something good for ourself. 20:04 Yeah. 20:06 Down to last ten. 20:07 Nine down little more, eight, seven, six, 20:11 five, four, three, two, one. 20:16 Good. 20:19 It burns. 20:21 How about that? 20:22 Okay. Now what we're gonna do. 20:25 I'm gonna have you use me as a wall. 20:27 Just go head and put your right hand on my shoulder 20:30 and I want to bring your left leg up and grab your, 20:34 bring it backwards like this 20:35 and going, get a hold with that hand. 20:37 And you just want to stretch there. 20:39 Now you felt stretch in that quadricep. 20:43 Feel it there. Yeah. 20:45 Okay. 20:47 Can you hold it for about five more seconds? 20:53 Okay. Good. 20:55 And switch. 20:57 Okay. 20:58 I'm acting as your wall, you just-- 21:00 At home you might as well use the wall 21:02 then that will help you to stabilize. 21:05 Some people are really well balanced 21:06 and they can just stand there and do it, I never tried. 21:13 Okay, and let's go and put your leg down. 21:16 Now we gonna stretch the hamstring quad. 21:19 So you gonna step out, go up on your heal, 21:22 put your back leg back little further. 21:25 Okay, bend the right knee. 21:28 Right knee. 21:29 Okay, and then you gonna bend forward. 21:32 Keep your chest up, so you're just like this. 21:35 Bring your foot up, 21:37 bring your toe up there, there you go. 21:40 And then lean, chest up and then bend over. 21:46 Okay. 21:47 Get that foot out 21:48 in front of you little bit more. 21:50 Put it out there in front of you little more. 21:51 There you go. Up on the toe. 21:58 Keep bringing that toe up. 21:59 Toe up. 22:01 Okay, can you feel stretch in the back of your leg. 22:02 Yes. 22:04 Okay. Just go the other way now. 22:08 Okay, toe up. 22:11 Okay. There we go. 22:13 Good. Much better. 22:19 Okay, we gonna hold it for five more seconds. 22:25 Okay, good. 22:27 Okay, Ronnie, I'm gonna get a mat here for you. 22:33 We gonna do an exercise called the plank. 22:38 Okay, so you can get back down 22:40 like you're getting into push up position. 22:44 Okay, go and get back in your pushup position. Okay. 22:46 Now, instead of being in a pushup position up like that, 22:49 I want you to get down on to your elbows. 22:51 On my elbows. On your elbows. 22:53 Okay. 22:54 Go and let your hands down just like that Okay. 22:57 Now we got a nice plank position, 22:59 the back is nice and flat. 23:01 He looks good. 23:03 Now, this appears to be very simple exercise. 23:07 You feel okay so far? Yeah. 23:09 But when you do this for little while, 23:11 it can definitely start giving you 23:13 a great exercise effect. 23:15 It's gonna work all those core muscles. 23:17 Core muscles are real catch phrase now. 23:20 I got to train the core, I got to train the core. 23:22 Well, this is one of the best exercises 23:24 you can do for the core muscles. 23:25 It's gonna be working on your back. 23:27 It's gonna be working on abdominals. 23:28 It's gonna be working on those little muscles 23:30 that are right under the tibial column. 23:32 It's gonna work a little bit of everything. 23:35 You still doing okay? Yeah. 23:36 You're doing great. 23:38 Typically people start out 30 seconds, 20 seconds, 23:42 somewhere in there. 23:43 If somebody has done, is reasonably fit 23:46 or at least have done something 23:47 that should be at least to a minute. 23:50 I'm gonna have Ronnie do a minute and half. 23:53 Because I deemed you worthy, it's a very biblical concept, 23:56 Ronnie, when you're found faithful with little, 23:59 more is added on to you. 24:00 So any time somebody says, 24:02 hey you're making me do more reps or more weight. 24:04 I tell them it's because you're worthy. 24:06 When you have been found worthy, 24:07 we have to make you do more. 24:11 So you should be rejoicing down there 24:12 while you're having to hold it, and hold it, and hold it. 24:15 You doing okay? Yeah. Okay. 24:17 Are you starting to feel, 24:18 it start to come down a little bit on you? 24:19 Yeah. Okay. 24:21 Well, you only got 15 seconds to go. 24:23 Try and get up on those toes will be better, 24:25 you're starting to slack fall off a little bit. 24:27 There you go. 24:28 You're down to your last ten. 24:30 You're doing great. 24:31 You gonna have a minute and a half of a plank 24:33 done there. 24:34 Three, two, one. 24:37 Good job. Okay. 24:38 Go and come on up. 24:44 That was great. 24:47 And you told me before the show, 24:48 you've never done one of those before. 24:50 No. 24:51 So you did a minute and half plank. 24:52 It feels good. 24:54 That's great. Okay. 24:55 Now we gonna do something very simple. 24:57 We just gonna do some turns. 24:59 Go head and square your feet up little more. 25:02 Okay. We gonna turn and just hold that. 25:07 Now, let's go the other direction and hold. 25:12 Real gentle turn. Okay. 25:16 This is the best part of the workout, 25:17 this is called the cool down. 25:19 Okay, and turn... 25:23 and turn. 25:26 While trying to keep your hips forward as much as you can. 25:29 So you feel it turning at the waist. 25:33 Okay. 25:34 I don't encourage people to do side bench 25:36 because I actually feel like 25:37 that encourages you to add width to your abdominal. 25:42 Most people I know want smaller waist, 25:44 not bigger ones. 25:46 Okay. And let's turn one more time. 25:50 Okay. 25:51 And now what we gonna do is 25:53 we gonna do some gentle shoulder shrugs. 25:56 Shrug up and then roll it around. 25:58 Shrug up, roll it around. 26:01 Up and around. 26:04 Up and around. 26:07 Way up, bring those shoulders up. 26:09 Roll it back around, bringing way up toward your ears. 26:13 Roll it back around and up and around. 26:16 Now, let's go the other direction. 26:18 Come up and roll it forward and down. 26:21 Up, little forward and down. 26:24 Up, forward and down. 26:26 Try and stand up nice and straight, Ronnie. 26:28 Up, forward and down. 26:32 Up, forward and down. 26:35 Up, forward and down. 26:37 Good. 26:38 Okay. 26:41 That was great, did a good job. 26:43 When people are exercising, great things gonna happen. 26:47 You gonna start losing body fat. 26:49 You gonna start feeling better. 26:50 You gonna start getting these endorphins going 26:53 because the way God made us, He made us to exercise. 26:56 He wants us to do and so much information out there 27:00 that shows it's gonna help reverse depression, 27:02 the various diseases that are coming upon us, 27:05 the obesity problem that's plaguing our country, 27:08 that's all gonna be help 27:10 by getting into a good regular exercise program. 27:13 Too often though in my career, 27:15 I worked people who want to exercise 27:18 and it's all about worldly goals. 27:20 Certainly I have a lot of respect for athletes, 27:23 I used to be one, 27:24 who are trying to accomplish whatever goal have before them. 27:28 But even still, we want to do it 27:29 for the right reason. 27:30 How wonderful it is 27:32 when we come across a top athlete 27:34 who is constantly praising God for their ability 27:37 and the opportunity to go out there 27:38 and witness for him by whatever they are doing. 27:41 And that's we try and do here as well on Body & Spirit. 27:44 We're trying to give you good exercise programs, 27:47 but more than that, 27:48 we're trying to encourage you to do it for the right reason. 27:51 We use the scripture here all the time, 27:53 Philippians 4:13 which says, 27:56 "I can do all things through Christ 27:58 who strengths me." 28:00 Claim that promise, great things will happen. 28:03 Thank you for joining us. God bless you. 28:05 We will see you next time on Body & Spirit. |
Revised 2016-05-23