Participants: Dick Nunez (Host), Daniel Hopkins, Zak Oberholster
Series Code: BASA
Program Code: BASA000063
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00:01 The following program is designed to demonstrate
00:03 simple workouts that you can use to improve your health. 00:08 Be sure to consult your physician 00:09 before beginning any exercise program. 00:13 Far too often people try and achieve health 00:16 by taking in lots of different substances 00:18 what we might call super foods. 00:20 We're going to talk more about that next 00:22 on Body and Spirit Aerobics. 00:50 Hello, I'm Dick Nunez, 00:51 Wellness Director of the Black Hills 00:52 Health and Education Center. 00:53 Welcome to Body and Spirit Aerobics. 00:56 During my career, I've dealt with 00:57 lot of different situations and I've come across 01:00 many people who want to take 01:02 this or that to achieve better health. 01:04 Certainly in the world of weightlifting and body building 01:07 I was constantly barraged by questions 01:09 about what can I take to help me get stronger 01:12 and fitter and on and on. 01:14 So we're gonna talk about that as we get into our workout. 01:17 Helping me out today will be Daniel and Zach. 01:21 Daniel is from the Black Hills, 01:24 where he has worked at The Black Hills 01:25 Health and Education Center and now is a fireman 01:28 and medic and all sorts of things like that 01:31 and so he is very busy. 01:32 And Zach is a student at Union College in Lincoln, 01:37 Nebraska where he is in the IRR program 01:39 and Zak what does that stand for. 01:41 International Rescue and Relief. 01:42 Okay, I know you got that down now, 01:44 because I've asked you a several times. 01:46 So we're gonna start our workout. 01:47 We're going to start by warming up. 01:49 We're just going to be going up and round, 01:51 with the arms to loosen up 01:54 and as we get into aerobic workout, 01:56 we'll start talking more about our topic, 01:59 but right now, we're just gonna 02:00 we're just gonna get ourselves loosened up. 02:03 Now try and have a good workout here. 02:06 Do a little bit of upper body work 02:07 till we can get into our aerobics 02:10 and before it's done, 02:12 my fellows should be sweating a little bit. 02:17 Okay, you guys looking forward to that? 02:20 Yeah. Okay. Good. 02:21 All right, let's go back the other way. 02:23 Up and around, just keep your arms nice and loose. 02:26 Keep your arms fairly straight. 02:28 Let them swing around. 02:29 Swing around. Swing around. 02:33 We do lots of different programs here on Body and Spirit. 02:36 We cover a wide range of areas. 02:38 Since I've got two able-bodied young men behind me, 02:41 we can work a little bit harder in some areas, 02:44 like for example, upper body. 02:46 So hit the deck. 02:49 We're gonna start with pushups. 02:52 Now the main thing you want to keep your mind-- 02:53 keep in mind is we wanna keep our backs nice and straight. 02:56 We're gonna lower ourself down and press backup. 03:00 Nice and smooth, back down, 03:02 and up, and down, and up. 03:05 Keep that pace, nice and controlled. 03:07 For those at home, if you need to go over 03:09 to a wall and just do that, 03:11 I've known many people who start their pushup routine 03:14 by just working against the wall 03:16 and they found themselves getting stronger and stronger 03:18 and they came out, 03:19 started doing them off their knees, 03:21 or a modified pushup, then they got to a point 03:23 where they could do regular ones. 03:25 Little slower guys, little slower. 03:28 Now when we slow the pushups down, 03:31 it makes them even harder. 03:32 Isn't it Daniel? Absolutely. Okay. 03:36 because your focus is to 03:37 concentrate on the muscles even more. 03:39 Let's do about three more. 03:41 You're doing well. Good job, Zach. 03:44 Hold it up there and now go down slowly, 03:46 and I like to do a hold for 10 seconds. 03:48 One, two, three, four, 03:52 five, six, seven, eight, nine, 03:57 press it out. Okay and up on your feet. 04:01 Very good. Let's stretch out. 04:04 Hands behind the head, 04:05 push your elbows way back, 04:08 and when you do that you're focusing on 04:10 stretching your chest muscles. 04:12 You should feel it in through here. 04:14 Right. Okay. 04:16 Now give yourself a hug. 04:18 Pull your shoulder blades apart, 04:21 as you stretch out. 04:25 Okay, let's go back over the head again. 04:28 Push your elbows way back, 04:33 and now you're going to give yourself, 04:35 another hug 04:38 and pull it apart. 04:44 Okay, good. 04:45 Let's put the left leg out in front of us, 04:48 reach out with your right arm, 04:50 grab your right arm right at the wrist 04:52 with your left hand, 04:54 then you gotta pull back and way up, 04:57 and pull, and out. 04:59 We're gonna do 20 of those. 05:00 Daniel keep count. 05:02 You're giving yourself resistance as you do these 05:05 and you wanna feel it back in here, 05:06 so go forward little more, 05:08 way up, there you go. 05:11 Very important exercise for your posture, 05:15 works on the upper back. 05:18 If you are doing this at home, 05:21 and you have a dumbbell, 05:22 you want to use, you can always just bend over 05:24 and roll it up this way. 05:25 It'll give you some added resistance. 05:29 Just stimulating a one arm roll. 05:30 How many we're on, Daniel? 05:31 Twenty. Okay. 05:33 Switch around, put your right foot out now, 05:35 stick your left hand out, 05:37 grab the wrist with your right hand. 05:39 Pull back. Okay. 05:41 Let's do 20 that way. 05:43 Got to stay balanced. That's very important. 05:47 Lot of times, when people are weaker on one side, 05:49 they tend to go easy on that side 05:51 and that's not the thing to do, 05:53 if you want to overcome that balance problems. 05:55 You want to do what you do on your weak side, 05:57 match the strong side to start bringing that up. 06:02 Okay, what number we're on? 06:03 14. 14, 15. 06:05 Got that wood cut yet? 06:06 Almost. Okay. 06:09 I always get a chainsaw to do it a little quicker. 06:14 Okay. Okay, good. 06:16 Now we're gonna stretch that area. 06:17 What we're going to do is let's put right arm up, 06:20 bend at the elbow, reach out, 06:22 grab that elbow with your opposite hand, 06:25 and you're pulling your arms over your head 06:27 and you're stretching the area. 06:30 We're stretching right in through here. 06:34 All right, we hold each stretch for about 10 seconds. 06:37 It's important to breath. 06:39 All right, do that. Okay. 06:42 Now switch and do the other side. 06:46 Okay, so your left arm would go up, 06:48 you bend at the elbow and grab your elbow 06:50 with your right hand as you're pulling your arm 06:52 behind your head, 06:54 and you just want to stretch to a point of comfort. 06:57 You don't want to go to a point 06:58 where you're overdoing yourself. 07:01 Because then you can actually hurt your range of motion. 07:05 Stretching too much isn't helpful. 07:07 Lot of times, people say I want to take my joints 07:08 way beyond normal range of motion, 07:10 but you just weaken your joints by doing that. 07:13 Okay, let's go ahead and relax. 07:16 All right, time for some fun shoulder work here, 07:19 so we'll do it by putting our arms out 07:21 and making our arms circles, 07:24 and this is an excellent one, 07:26 for the rotator cuff area, 07:28 which consists of four muscles, 07:31 the supraspinatus, infraspinatus, 07:34 subscapularis, and teres minor. 07:36 Those make up your rotator cuff. 07:39 You know where all those are at. 07:40 Good. Good. How about you? 07:43 Good. Good. 07:46 Okay go back the other way. 07:51 Back Zach, you were telling me, 07:52 you'd like to go medical school. 07:53 Is that right? I'd like to. I'd like to. 07:55 Okay. Good. 07:59 And how do you know about it? 08:02 Working in the medical field. Working in the medical field 08:04 as a medic? Yep. 08:06 Traveling around, okay. 08:08 And back around the other way. 08:17 In fact, Daniel, despite his lack of bulk 08:19 is one of the stronger fellows pound per pound 08:22 that I know as far as just picking things up and 08:25 carting them around. 08:26 Okay, back the other way. 08:30 You still remember when we cut that tree. 08:32 Now when you cut into the three lengths and 08:35 I was gonna help you come pick up the first one 08:36 and you just went picked it up by yourself. 08:39 I thought oh, no, no, I got to pickup 08:40 one of those lengths. 08:42 Then my son was helping too and he goes, oh, no, no, 08:44 I got to get the other one. 08:47 Okay, the other way. 08:52 Okay now I want you to just hold it there, 08:54 nice and rock solid, steady. 08:58 Were all right? 08:59 Starting to burn a little bit? 09:01 Okay, We're gonna hold up for 30 seconds. 09:04 The good news is that 10 of those seconds 09:06 have already passed. 09:07 Okay, You're starting to shake a little bit, Zach. 09:13 Hang in there. 09:15 Now we got through 20 seconds. 09:19 Just about to come in for a landing, 09:21 five, four, three, two, one, 09:26 and let them down. 09:28 Feels good when it's finished, doesn't it? 09:30 All right. Put one arm out in front of you. 09:33 Bring it cross the other side, 09:35 bring your hand up behind the elbow. 09:37 Pull and stretch it out. 09:43 All right, good. 09:46 The other arm out straight, 09:48 bring it across, reach up, 09:51 put your hand behind your elbow. 09:53 Steady pull, make sure you keep breathing 09:57 nice deep breaths, 09:59 helps you relax the muscles. 10:02 Remember fitness is strength, flexibility, 10:06 and cardiovascular conditioning. 10:08 Speaking of which, okay that's good. 10:11 Let start our aerobic work by just starting stepping in place. 10:14 We're gonna warm up. Okay. 10:15 We'll get those hands moving as well. 10:19 We'd like to get a lot of arm motion going, 10:22 and as they are warming up, 10:23 I'll start talking a little bit. 10:26 In the world of health and fitness, 10:28 a lot of people are very much into supplements, 10:31 or juicing, and so forth and I, for one, 10:34 do not take supplements away from people, 10:36 because we can get all sorts of mail from people going on, 10:41 "but I love these things," 10:42 But here is a harsh reality about some things 10:45 you take and that is, if you have people, 10:49 that are getting chemotherapy, 10:51 statistics have shown that if you just use saline solution, 10:54 one-third of those people still lose their hair, 10:57 even though they're only taking saline solution, 11:00 they're not taking chemotherapy at all. 11:01 So what that tells us is the placebo effect is very strong. 11:05 Okay, let's go ahead and start picking it up a little bit. 11:08 And so when people start taking a supplement, 11:11 you are guaranteed there's a lot of good products out there. 11:14 I like one called Juice Plus+, 11:16 which is a concentration of fruits and vegetables. 11:18 There is other Barleygreen, and you go there is Mannatech, 11:21 and there is all sorts of products out there. 11:23 Yes, they are all good products but the bottom line is, 11:26 they are going by testimony and a lot of times 11:29 the doctors don't get that excited about the testimonies 11:32 because they know a certain amount of people 11:34 are going to get great benefit just from the placebo effect, 11:37 although even though the concept might be good about 11:39 taking in lots of active enzyme type foods 11:42 and so forth. 11:43 Okay, let's going into a jump rope. 11:46 Okay. We don't have actual jump ropes but you can fake it. 11:50 Okay. For those at home, 11:51 somebody you don't like leaving the floor and that's okay, 11:54 you can still do the motion, 11:56 going up and down on your toes 11:59 still using your arms to swing around 12:01 as you go through that. 12:04 So they're a lot of products out there, 12:06 but these are some things I do know. 12:08 When you get involved with certain things like 12:11 they found that if you take in high antioxidant foods, 12:15 you're going lower your risk of certain cancers 12:17 and so forth and overall you're gonna have 12:19 a healthier immune system, 12:20 but yet when you try and do 12:22 the anti-oxidants by supplementation, 12:24 just the opposite effect takes place or for example 12:28 it has been found for men that you can lower your risk 12:30 of prostate cancer if you take in flaxseed, 12:34 ground flaxseed. 12:35 However, those who take in the flaxseed oil, 12:39 well their chance of prostate cancer goes up 12:42 instead of down when they get it--slightly different 12:44 than when they just get from the flaxseed 12:46 and for women the risk of prostate cancer 12:48 remains the same regardless of what they do. 12:50 Okay. All right. 12:52 That was a joke. Okay, thanks. 12:55 Okay, speed it up a little bit. 12:59 Okay, now what I want you guys to try 13:00 and do as you're doing this is to jump a little higher. 13:03 Get up a little--there you go, all right. 13:12 Okay, let's go ahead and bring it down a little bit again. 13:18 Okay go back into stepping. 13:23 And juicing is also something people do a lot of, 13:26 and I really enjoy juicing personally, 13:29 but we find a lot of people who want to just 13:31 depend on juicing and I also do know of many people 13:34 who have been in real serious sick conditions, 13:37 in fact, Daniel, I know your mother was in that 13:39 state one time and she juiced and, 13:41 she really got lot better. 13:43 However, lot of people would just depend on it 13:44 and I know his mother well, because she works for us, 13:47 as a Food Service Director at the Black Hills 13:49 and she eats regular food again. 13:51 She did the juicing, when she was really sick 13:54 and lot of people want to do that only 13:55 but what happens of course is it does, 13:57 give you lot of concentrated calories and 13:59 raises up your blood sugar and can raise triglycerides 14:02 and so forth where you'd really be better off 14:04 if you just ate the whole food 14:05 and that's the thing we try and get across, 14:07 because food is healing. 14:09 Okay, let's go ahead and jog in place. 14:12 And when it comes to the super foods per se, 14:15 one of the things I always encourage 14:16 especially for young athletes who are trying to get stronger 14:20 as I say eat a lot of broccoli 14:22 and because of the foods that are out there, 14:24 broccoli is one of the higher protein foods. 14:26 It's actually 37 percent protein 14:28 and it's higher in protein than steak, milk, and eggs 14:32 and so one time I was talking to a young athlete, 14:35 who said, coach what can I eat to get stronger, 14:39 and I said, well, eat a lot of broccoli. 14:40 And then I got a phone call couple of days 14:42 later from his mother, and she's really angry. 14:45 Okay, let's go ahead and go back into rope skipping. 14:49 Now I couldn't figure out what's wrong with her. 14:50 I asked why she's so upset. 14:51 She goes, "What have you been doing to my son?" 14:53 I thought where is this going? 14:54 And so as we continued talking, 14:56 I said well, ma'am, I don't know what you're talking about. 14:58 She said we've been trying to get our son 15:00 to eat broccoli for years. 15:02 And they said you make one comment, 15:04 and now he's begging for the stuff. 15:06 I said, well, that's because I'm not his parent, 15:08 I'm his coach. 15:09 And I told them that if he ate the broccoli, 15:10 he'd get stronger and guys are really into that, 15:13 so he was willing to do that. 15:14 Okay, let's go way up high again. 15:16 Jump. See some spring there. 15:19 Okay, bend the knees little more as you come down. 15:24 Bend the knees and explode up. 15:30 Okay, now bring it back down. 15:35 Okay, let's go ahead and stop that. 15:37 Put your feet apart. Let's go in to some squats. 15:40 Okay, cross arms across the chest, squat down. 15:43 Okay, and back up. 15:45 And squat, and up. 15:47 Push the hips back, we keep the chest up, 15:50 keep the back straight, 15:52 but you're bending at the waist. 15:55 Let's go down just a little deeper. 15:57 There we go. 15:58 Want to try and go down, to our thighs, 16:00 or about parallel to the floor. 16:06 Daniel you're breathing pretty well. 16:07 It sounds like you were jumping pretty good there. 16:10 Now when you do squats, 16:11 you want to make sure your knees stay over your feet. 16:14 Because if you jet them too far forward, 16:16 you can hurt your knees. 16:18 Both our guys are doing a good job. 16:22 Aerobic exercise is rhythmic activity of major muscle groups. 16:26 So even though, we've stopped jumping around 16:29 and jogging in place and bouncing around, 16:31 we're going into our squatting, 16:33 and that's still continuing to keep their legs working. 16:36 At least I think your legs are still working. 16:38 They are still working okay? 16:45 Okay, let's go and step it out now, 16:47 in order to step in place. 16:51 We're doing a little bit like an interval type work 16:53 where we are going to break the squats for a moment, 16:57 which are going to be a little bit more intensive 16:59 and just go into stepping and then we'll go back 17:00 into squatting again in just a moment 17:03 as we start winding through our aerobic workout. 17:06 So when it comes to eating super foods, 17:09 my recommendation is simply this. 17:11 Eat food in its naturally state us much as possible. 17:14 The way God made it. 17:15 The fresh fruits and vegetables, 17:18 the whole grains, you know, 17:19 certainly there are a lot of people 17:21 who advocate a raw diet and I certainly think 17:23 we could be doing a lot better off 17:25 if we were heading more in that direction. 17:27 Certainly it's hard to go 100 percent raw but, 17:29 but if you get thinking about that you can try 17:32 and have at least half the diet and raw food 17:34 you'll find yourself getting a whole lot healthier. 17:37 Okay, let's go back into squatting again. 17:41 Okay, down, and up. 17:47 Daniel, I know you have had juice before. 17:49 What kind do you like? 17:51 I prefer carrot juice. Carrot juice. 17:53 How about you? Have you had juice before? 17:56 No, I haven't? Haven't had it yet, huh? 17:59 My personal favorite was a combination 18:00 of beet juice and carrot juice. 18:03 That really, made me felt supercharged. 18:09 Again, for those who like supplements out there 18:11 and I know that a lot of times, 18:12 they'll walk in on me when I talking about it, 18:14 and as you noticed I haven't gone over 18:16 really any ones in particular, 18:18 but people can get real excited when you talk about 18:21 their supplements especially in a negative way 18:23 and they're calling the station and saying, 18:25 but I take this and I really like it. 18:27 I'm not telling you not to, 18:28 I'm simply saying that if you really 18:30 want to have optimum health, 18:32 I find it more advantageous to eat the food 18:34 rather than the just it in a pill. 18:36 In fact, you'll find that like in an apple, 18:38 there are over 300 phytochemicals 18:40 that you'll find in the apple and you can't take 18:43 all those in phytochemicals in bottle, 18:46 so I would find it much better off to eat the apple 18:49 and also it's a lot more satisfying. 18:51 I would rather eat the food than take a pill. 18:55 Okay, let's go 10 more. 19:00 Very good. And down. And down. 19:08 Starting to perspire a little bit 19:09 I see that's good, and last two. 19:15 Okay and we're down and hold for 10 seconds. 19:18 One, two, three, four, 19:22 five, six, seven, eight, 19:26 nine, ten, very good. 19:28 Okay, let's just step it out. 19:31 Okay, we've done about 10 minutes 19:33 of very intensive aerobic workout 19:36 and so now we're going to just start the cool down phase. 19:39 Cooling down is a very important aspect of aerobic exercise, 19:44 because if you just stop abruptly, 19:46 your body is not going to like it especially, 19:47 your heart and for guys your age, 19:49 it's not gonna be too big of a deal, 19:50 but people doing Body and Spirit 19:52 come in all shapes and sizes 19:54 and so if they just stop abruptly 19:56 it could cause a cardiac event because their heart's gonna be 19:59 overwhelmed by the lack of help from the lower body, 20:02 which helps return the venous body flow. 20:08 Also the cool down phase feels good 20:11 as you get to relax a little bit 20:12 and go, oh, the toughest part is behind me. 20:16 And that's one of the blessings of working out 20:18 because when you're done with workout, 20:20 although it might be very hard, 20:21 and very intensive while you're going through it, 20:23 when it's all said and done, 20:24 you have this feeling of well being like you've done 20:27 something good for yourself and you get that endorphin rush. 20:29 And I know, Daniel, you train under me on a regular basis 20:32 and I know you like working really hard 20:34 because it feels good when you're done right? 20:36 Yes. Okay. 20:40 Zach, are you a hiker or a climber 20:42 or do any that kind of stuff. 20:43 Okay? Yes. I do. 20:44 You are an outdoorsy type. Oh, yes. 20:46 Okay. Good. You swim? 20:49 I swim, I climb, I do anything I can do outside. 20:53 Okay. So you're not really into lifting weights and so forth? 20:56 A little bit. Little bit, okay. 21:00 And, Daniel, I know you like to climb 21:02 and do all that stuff too, right? 21:04 I do, yes. Okay. 21:06 It's not that climbing that'll be so bad, 21:08 it'll be the falling that would be. 21:09 Why do you think the falling will be the landing, 21:11 when you're falling? 21:12 That's what ropes are for. The ropes are for. 21:14 Yeah, I don't trust the rope. I'm too heavy. 21:18 Okay, we're winding down. We're winding down. 21:19 We got about 30 seconds to go. 21:22 And then, we'll start stretching out. 21:26 Okay, down to 30 seconds. 21:30 How the legs feeling, Daniel? 21:32 Better. Felling better. 21:34 How about you, Zach? They're fine. Okay. 21:36 Could have done a whole lot more, huh? 21:41 Down to our last 15. 21:46 Now ten, nine, eight, seven, six, 21:51 five, four, three, two, one, okay, good. 21:57 Okay, what you're going to do is 21:58 you're going to use me as a wall, 21:59 so you put your left hand on my shoulder, 22:02 you're going to put your right hand on my shoulder. 22:03 Now what I want you to do is get a hold, 22:05 you gonna grab your left ankle with your hand 22:08 and you're going to stretch your quadriceps. 22:10 Okay, you go ahead and get your right, 22:13 so we're just gonna stretch out. 22:15 Now if you can't get a hold of your ankle 22:19 because you're just not that flexible yet, 22:20 you can always just grab your pant leg 22:22 and work it that way. 22:24 And you'll find as you continue doing this, 22:26 you'll get better at it to a point 22:27 where you'll be able to get a hold of your ankle. 22:29 These guys are both young and limber 22:31 and so they don't have any problem. 22:34 Okay, let's switch. 22:36 Okay, put your other hand on my shoulder 22:38 and go head and go to the other side. 22:41 And you should feel it stretched in the quadriceps area there. 22:44 Are you feeling it there? Yeah. Okay. 22:47 That should feel good about now. 22:51 Okay, hold it for a few more seconds 22:54 make sure you keep breathing, 22:56 nice deep breaths into the nose out through the mouth. 23:01 Okay, good. 23:02 Now what we're gonna do is we're gonna put 23:05 one foot out in front of you, 23:06 up on the heel, keep this leg straight, 23:09 and you're gonna lean forward into it, 23:10 keeping your chest up and you should feel stretched 23:13 the back of your leg, and down into the calf area. 23:19 Right, feel that. 23:20 Chest is up as you do it, and hold. 23:29 All right good. Let's go to other side now. 23:33 Out on the right, up on the heel, leg is straight, 23:36 the leg behind you is bending slightly, 23:38 lean forward into it, 23:40 keep your chest up 23:42 and hold that. 23:45 Hold it, hold it. 23:50 All right good. 23:51 Now we're gonna step out to the side. 23:54 You're gonna lean towards your left, 23:57 your, your back leg is straight. 23:59 And you're feeling a stretch on the inside of your thigh. 24:05 We're using the stretching as a way of cooling down. 24:07 The best time to stretch by the way 24:09 is when your muscles are warm. 24:11 Stretching is not warming up. 24:13 Stretching is stretching, so we're helping our flexibility 24:16 and doing it once our muscles are all warmed up. 24:19 Also makes for a nice cool down. 24:23 Okay, let's lean the other way, 24:25 so now the left leg is straight, 24:27 stretching the inside of the thigh, 24:29 the right leg is bent slightly, 24:31 chest is up, that will help your breathing, 24:36 and stretch the leg. 24:41 Okay, now we're gonna stretch the calf. 24:44 So let's go this way, put your left foot back, 24:48 press the heel to the ground 24:50 and just hold that, 24:52 lean forward to the point where you feel it stretching 24:57 in the calf then the right knee and hold that. 25:05 Okay, good. 25:07 And let's go the other way. 25:12 Press the right foot to the floor, 25:15 foot is flat, the leg is straight. 25:18 The front leg is bent slightly, 25:20 and lean forward to get a little more stretch 25:24 to the calf area, hold it. 25:29 Okay, good. 25:31 Let's finish off with just some light trunk rotation, 25:34 turn left and the other way. 25:40 And turn. And turn. 25:48 And turn. And turn. 25:54 Let's go five more, turn. 25:58 And turn, there is one. 26:01 And turn and turn, there is two. 26:06 And turn. 26:09 and turn, there is three. 26:11 Two more. Turn, 26:14 and turn, turn, and turn. 26:21 All right guys. Good job. 26:22 Thanks a lot. We're all done. 26:27 When it comes to eating healthy, 26:30 there really is no big key secrets to it. 26:32 Try and keep your meals to two or three times a day. 26:35 Constant snacking is not the best for our body 26:37 because we're not designed to be eating 26:39 all throughout the day. 26:40 God designed us to eat at normal intervals 26:44 to give our body a chance to rest and recover. 26:46 And people will find when they do give adequate time 26:49 between meals, that they start feeling a lot better 26:51 because now they are not over taxing their system 26:55 and they're not having some of the conditions they'll, 26:57 they'll notice. 26:58 And then also, by going into a fresh fruit 27:01 and vegetable type diet 27:02 and the whole grain breads and cereals, 27:04 you'll find yourself, your body would be 27:05 working much more efficiently, 27:07 you feel more alert, more attentive. 27:09 If you're in some type of supplementation 27:11 and of course for vegetarians often time certain 27:14 supplements like B12 are taken in, 27:16 but you know, at our Wellness Program, 27:18 the thing that we find and one thing 27:19 we test for is vitamin D, 27:20 and vitamin D deficiency is very common, 27:22 even for people who live in sunny areas. 27:25 So it's important to get outside in the sunshine 27:27 and to make sure you're getting the adequate nutrients. 27:30 If you do take supplementation, 27:31 make sure--I would do it under 27:33 some type of professional care because you can hurt yourself 27:37 if you're doing things wrong. 27:38 Also remember, whatever you do, 27:40 do it to the glory of God. 27:41 We use the scripture here all the time 27:43 from Philippians 4:13, which says, 27:45 I can do all things through Christ, 27:47 which strengthens me. 27:48 Thank you for joining us. Keep up exercising. 27:50 We look forward to see you again next time 27:53 on Body and Spirit Aerobics. |
Revised 2014-12-17