Participants: Dick Nunez (Host), Brittany Nunez, Corrie Sample
Series Code: BASA
Program Code: BASA000067
|
00:02 The following program is designed
00:03 to demonstrate simple workouts 00:05 that you can use to improve your health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:13 Osteoporosis is a condition 00:15 that many women worry about 00:16 and spend a lot of money on to try and prevent. 00:19 There's good news, there is a very inexpensive 00:21 and effective way to prevent osteoporosis 00:23 by getting into a healthy lifestyle. 00:25 We're gonna talk about 00:26 that more next on Body and Spirit Aerobics. 00:56 Hello, I'm Dick Nunez. 00:57 Wellness Director of the Black Hills 00:58 Health and Education Center. 00:59 Welcome to Body and Spirit Aerobics. 01:02 Many women spend a lot of time 01:04 worrying about osteoporosis 01:05 and they subdue as much as they can to help prevent it, 01:08 but yet there are some simple things you can do. 01:11 Do not how to worry about it, 01:12 we're gonna talk about that as we go through our program. 01:15 Helping me out today will be my daughter, 01:16 Britney, and Corrie. 01:18 They're both students at Union College. 01:21 Corrie is the senior, Britney is the junior. 01:22 And what's your major? 01:24 International Rescue and Relief. 01:27 Okay, and Britney is in the same program, 01:29 I keep telling that she put the relief before the rescue. 01:31 But I think they have to rescue him 01:33 before they give him relief. 01:34 I thought relief as well, exactly. 01:35 It doesn't matter. 01:36 We're gonna get into our program today, 01:37 we're gonna be doing a program 01:38 that's gonna help prevent osteoporosis. 01:40 And so by doing that, 01:41 we're gonna have to do a little resistance exercise 01:44 on the upper body as well, 01:45 because we find that is best way to help prevent it. 01:48 Both our young ladies 01:49 here are good candidates not to get it, 01:51 because they haven't working out for a longtime. 01:54 But we'll talk about that as we get going. 01:56 Okay, let's warm up by doing some arm circles. 01:59 We're gonna go up and around 02:01 and up and around and up and around. 02:03 We're gonna loosen up the joints. 02:09 I've seen some really good benefits 02:11 from working out with people. 02:14 Hey, let's go back the other way. 02:16 I know of a woman in her 70s 02:17 that you know very well, 02:19 Britney, who was having problems with osteoporosis 02:22 and she started working out 02:23 and when she had her bone density 02:25 check after working out for a year, 02:27 it improved 4 percent which was fantastic. 02:30 Usually if they just stay status quo they're excited 02:32 but for to get better was really, 02:34 very staggering for them. 02:37 Okay, let's go and relax. 02:39 Now we're gonna do some pushups 02:41 and we'll do them off the knees 02:42 because this program is gonna be 02:44 somewhat designed for women, 02:45 because women are the ones 02:46 who worry about it the most, 02:48 not that men can't get osteoporosis 'cause they can. 02:50 But it's more common in women and you know, why? 02:53 Because they don't have good posture 02:55 and maintain their bone mass. 02:56 Well, that's part of it, 02:58 but women tend to have smaller bones naturally. 03:01 And so men having larger bones 03:03 will have less chance of getting osteoporosis, 03:06 because there's more bone mass to break down. 03:08 Okay, so obviously those 03:10 who are very petite have a higher chance of it. 03:14 Okay, let's go ahead and do the pushups, 03:17 you want to keep the back straight, 03:18 lower yourself down, and push back up. 03:21 Now if you have to use the wall, 03:23 because you can't get down on the floor yet, 03:25 that's okay. 03:26 But you want to get working on these things, 03:28 so you can get down this way, 03:29 because this is a weight bearing type exercise 03:33 where you're forcing your body 03:34 to do some bending of the bones 03:36 as you go down and stretch your body 03:39 and that's telling your body 03:41 it wants to grab more calcium. 03:45 Very good. 03:47 How many we've done, Britney? 03:49 Fifteen. 03:56 So this is 20, yes. 03:58 Keep going. You're doing fine. 04:05 Okay, we're gonna test them a little bit, 04:07 we're gonna see if they can do five more. 04:09 One, strong, two, and up, 04:13 and up, and up, good and nice easy 30. 04:18 Okay, come on up. 04:20 That felt good, good. 04:22 All right, hands behind the head, 04:24 stretch back, lean back just a little bit. 04:27 You're kind of emphasis 04:28 the stretch of the chest muscles. 04:32 And now what you can do 04:33 is you're giving yourself a hug. 04:39 Pull your shoulder blades apart. 04:42 Okay, and now back over head again, 04:47 lean back. 04:51 And now give yourself another hug. 04:55 Pull your shoulder blades apart. 05:00 Okay, good. 05:02 What we're gonna do is get the towels, 05:04 Corrie get each one of us a towel, 05:07 one for each of us. 05:12 There you go Britney. Thank you. 05:13 Okay, now we're gonna use this to help with our workout. 05:17 And we're gonna grab the end of the towel, 05:19 and we're gonna put our left leg out, 05:22 grab about 6 inches from the other hand, 05:24 we're gonna pull back, and pull back out, 05:27 pull and out, and pull and out. 05:32 Okay, bend over a little more, there we go. 05:35 This is working our upper back muscles, 05:37 latissimus dorsi, 05:40 and also the rhomboids will get some effect. 05:43 All sorts of good things will happen. 05:45 Britney, I hope you're counting. 05:47 Four. 05:52 Okay, your job is to help keep me on count. 05:55 Yes, sir. 05:59 Now where we at? 06:01 Eleven, okay. 06:02 Twelve. 06:06 May have to have you double checker, Corrie. 06:09 Okay. 06:12 Two more. 06:15 Okay, good. 06:16 Let switch to other side. 06:22 Okay, pull, and pull, and pull, 06:28 and pull, and pull, 06:32 pull, and pull. 06:35 Focus on the muscles give yourself some resistance, 06:38 and pull, and pull, 06:41 and pull, pull. 06:47 Where we at? Sixteen. 06:48 fifteen, sixteen, seventeen, eighteen, two more, 06:56 and good, okay. 06:58 Now we're gonna do is you're gonna 07:00 grab the end of your towel like that, okay. 07:03 And we're gonna grab it about 6 inches away again. 07:06 This time we're gonna raise it up, 07:08 and pull back down, and up and pull, 07:12 and up and pull, and up and pull, up and pull, 07:19 up and down, up. 07:22 All right, keep going, 07:23 focus on your shoulders as you're doing this, 07:25 give yourself some resistance, make yourself work. 07:29 And up, and up, and up, and up, 07:37 have 15, close, 14. 07:41 Okay, I'll try it? 07:44 Okay, 18, yes. 07:46 Nineteen, one more time, and 20, good. 07:51 Now we're gonna take it with our other hand, 07:54 so we're gonna grab the end, 07:56 grab about 6 inches away, 07:58 and raise up and down, and up and down, 08:02 and up and down, up and down, 08:07 and up, and up. 08:10 Focus on the muscles as you doing it, 08:12 it should be feeling in your shoulders, 08:15 give yourself some work. 08:20 Where were we at, Britney? 08:21 Twelve, okay. 08:26 five more times, 08:28 and up, and up, and up, 08:34 and up, and up, good. 08:37 Okay, now what I want to do 08:40 is I want you to grab towards the end again 08:42 and just keep the same spacing, 08:46 bend over, we're gonna kick the right arm back. 08:50 Actual you give yourself a little more space 08:52 about a foot, kick back, 08:56 and kick back, kick back, and kick, 09:01 and kick, this is work on the triceps area. 09:08 Okay, how many, Britney? 09:13 9, 10, 11, 12. 09:19 Okay, 13, 14, 15, 16, 09:26 and three more. 09:30 All right, switch sides now. 09:34 Okay, kick back, and kick, and kick, 09:39 flex your triceps each time as you do it. 09:42 And push, and push, and push, kick back, 09:48 and kick, and out, and out. 09:55 Where we're at, fourteen. 09:57 Okay, keep the elbow in one spot, 10:00 take it back, and kick, 10:03 and kick, and good, all right. 10:08 Okay, let me have the towels, 10:11 we'll discard of those. 10:13 Okay, now we're gonna go ahead and stretch. 10:16 So I want you to bring 10:17 your arm before your head, 10:19 grab your elbow and pull. 10:23 Remember, fitness is made up of strength, 10:26 cardiovascular conditioning and flexibility, 10:28 so we want to do all aspects. 10:31 Okay, now locked arm up, 10:32 bend at the elbow get a hold, 10:35 elbow with your other hand and pull. 10:43 All right. 10:44 Now let's put the right arm out straight, 10:47 bring it across your body, 10:48 reach up with your other hand, 10:51 and pull against the elbow, 10:53 steady stretch about 10 seconds. 10:56 Make sure you breath, try and relax, 10:59 feel the stretch, all right. 11:03 Reach out with the left arm now, 11:05 bring it across the right side, 11:07 up behind, and pull. 11:13 Okay, hold it about five more seconds, and relax. 11:20 All right, we're gonna start into our aerobic workout. 11:22 In doing so, we're gonna start with lunges, 11:24 so hands on the hip, okay. 11:26 Step out with your right leg first. 11:29 Okay, go down, and back, left leg now, 11:33 we're just gonna alternate. 11:38 Very good, this is an excellent exercise for everybody. 11:43 You might hurt the knee a little bit, 11:45 so if you do have problems with your knees 11:47 you might want to just shorten up your strokes, 11:49 you don't go quite as far down. 11:51 The main part of the lunges 11:53 is to make sure you don't send your knee past your foot, 11:57 keep your chest up. 12:00 Our ladies are doing very well, 12:03 but overall it's a great exercise 12:04 for stimulating muscle development 12:06 which will also stimulate bone density. 12:11 One of the things that women don't realize is so much 12:14 of what they take in. 12:15 The high protein diet is very typical in American diet 12:18 is the major culprit for the osteoporosis, 12:21 because you find that cultures 12:23 who don't take in lot of protein, 12:24 and also don't take in all that much calcium, 12:27 they don't have osteoporosis. 12:29 But those who have higher protein 12:30 intakes will battle that, 12:32 and even things like milk 12:34 where people think as a great calcium source. 12:36 Actually research has shown 12:37 that people actually loose calcium 12:39 with every glass of milk they have except gaining 12:41 which is something 12:42 you don't hear a lot of-obviously 12:44 because they don't want to get 12:45 that type of information out there, 12:46 because people then tend to buy less milk. 12:50 And the meat products and animal products 12:52 although they may have a lot of calcium in, 12:54 they also again are high in protein and fat 12:57 which will cut down the amount of stimulation. 13:03 Okay, good, let's step in place. 13:05 Okay, let's get the arms moving, good. 13:14 Drinking a lot of water is also very beneficial 13:16 because that helps flush out excess, 13:19 and so when people are on the high protein diets, 13:22 it's gonna cause a lot stress on their body, 13:24 because they have to break that down. 13:26 Eating a low protein diet, you're gonna find yourself 13:28 assimilate calcium much more efficiently, 13:31 and also getting outside 13:32 and getting a lot of sunshine is very beneficial. 13:34 Okay, let's step it up more. 13:36 Because really what you're looking to do 13:38 is to super charge the vitamin D and lot of people, 13:41 we see this all the time 13:42 they come to our wellness program, 13:44 they're actually Vitamin D deficient, 13:45 even if they come from Florida or Arizona, 13:47 because they don't get out enough. 13:49 And if you don't get vitamin D going, 13:51 it's gonna effect the calcium, 13:52 unfortunately when then they supplement the calcium, 13:55 then they don't assimilate 13:56 the Vitamin or Vitamin D as effectively 13:58 or go into the conversions 14:00 of it into supper charge Vitamin D. 14:03 And so super charge Vitamin D is a 1000 times 14:05 more active than regular Vitamin D. 14:08 Okay, pick them up a little more. 14:12 Okay, keep smiling ladies, keep smiling. 14:20 Very good. 14:22 So getting out and walking or jogging 14:25 are gonna be very beneficial for helping the bone matrix, 14:27 swimming not so much, 14:29 because you're staying buoyant, 14:30 although swimming is excellent exercise, 14:32 yeah if you can swim. 14:37 For me it's an exercise in futility. 14:41 Okay, Corrie, as you're stepping come little closer to me, 14:45 there we go. 14:46 Okay, let's go ahead and stop that. 14:49 Put your hands on your hips, 14:50 and lunge off to the side, go left first, 14:53 okay, back, and step out to the right now, 14:56 good, now left, and right. 15:00 The side lunges will give us a little variation 15:03 and it will work the inside of the thighs. 15:06 Aerobic exercise is rhythmic activity 15:08 of the major muscle group, 15:10 but you want to also get to resistance work 15:12 in there 'cause resistance works 15:13 can be very beneficial in helping the bone matrix. 15:16 And, one of the things that really is important 15:19 for helping prevent osteoporosis 15:21 is getting rid off pop and diet pop. 15:24 Those are high in phosphoric acid 15:26 and they cause a seesaw battle with calcium 15:28 and those who are taking a lots of pop, 15:30 will also have problems with bone matrix 15:32 and certainly a lot of young women drink pop. 15:35 Do you ladies know of anybody 15:37 who drinks a lot of pop? 15:38 Few people, okay. 15:42 And while drinking that you strain 15:44 yourself up for some bad things. 15:46 So eliminate pop and diet pop, 15:49 very beneficial for preventing osteoporosis. 15:52 Buy something else to drink like water, 15:54 okay, that's much more helpful. 15:56 Pop is really empty calories, 15:58 it doesn't do anything good for you. 15:59 It's got lot of chemicals in it 16:01 and that's gonna effect your overall body performance. 16:06 And people say, but it's good, it taste so good. 16:13 My response is get over it. 16:16 Okay, step in place. 16:24 Another thing that people take in, 16:26 way too much up, 16:27 that effects the calcium balance, is coffee and alcohol. 16:31 Both those things will tend to dehydrate you, 16:33 which will cause you to get rid of-exercise 16:36 your fluid and in that fluid is calcium. 16:39 So there's many things that's effective, 16:41 but high protein diet that's far the most devastating, 16:45 because it's gonna effect the balance 16:46 because of the high acidity of protein 16:49 of the amino acids. 16:50 And so your body is gonna be trying to get more alkaline, 16:53 so it goes after alkaline phosphate from the bones 16:56 and coming with it will be calcium. 17:01 Okay, let's get into a squat position now, 17:03 cross your arms, squat down 17:06 and back up, squat down. 17:08 And this is gonna be a great exercise 17:11 for preventing osteoporosis 17:13 and that's what we really talking about 17:14 and that's what our ladies would like to do here. 17:16 They are little young for it right now, 17:18 but you'd like to avoid ever having it, right? Definitely. 17:21 Okay, but many young women of your age 17:24 grow up to be older women ended up having it 17:27 and a lot of the recourse is gained 17:29 because they don't take care of themselves. 17:30 Another big component of osteoporosis 17:32 why so many women 17:34 get it is because they don't do resistance exercise, 17:37 weight bearing exercise, 17:38 developing your muscle mass to as much as possible. 17:41 Because as these young ladies keep doing the exercises 17:44 and building themselves up, 17:45 what that's gonna do is help them, 17:47 not to have problems later in life, 17:48 because and especially I'd encourage young girls, 17:52 12, 13, 14 years old to get 17:53 in a good regular exercise program, 17:55 because that's when their body is developing. 17:58 And I know, Britney, 17:59 you started doing little exercise, 18:00 you know, when you were just a little-- 18:01 taking doing pull-ups off by arm and so forth 18:04 and that all helped you when you started to grow up, 18:07 because you automatically had the muscles 18:09 you were developing in young age. 18:11 So even though we don't get all that much strength 18:13 early on as children, 18:15 but yet we start developing for the future. 18:18 And when we do hit adolescence 18:19 now all of sudden here we go, start getting lot stronger. 18:24 Okay, now let's go ahead and step in place again. 18:28 In fact, when you were going to school up 18:29 in Montana, Tamarack Springs, 18:32 didn't you climb some high peak, over there? 18:34 It's true, which one is it? 18:36 I climbed, it's Rainbow Peak. 18:37 And how high is it? 18:40 I don't remember the exact number, 18:41 but it was one of the mountains in Glacier National Park. 18:44 Okay, and some of the guys weren't able to do it, right? 18:47 It's true. And then some of the guys did it, 18:49 because you did it. 18:50 It's true. 18:51 So we can't quit, we got to get up there. 18:55 It's really hard on the male ego, 18:57 when girls make us look bad, 18:58 so that's something we want. 19:01 Okay, let's pump the arms little more. 19:04 I told you we're gonna make it glow next time 19:06 I worked you out, Corrie. That's true. 19:07 Starting to happen, working on it. 19:12 We're doing great though. 19:14 And not too much longer 19:16 we'll start our cool down phase, but not yet. 19:18 Okay, let's go back and do some side lunges, 19:20 step this way, okay, let's go out to left, 19:23 okay, hands on the hips. 19:30 Rhythmic activity of major muscle groups 19:31 that's what gonna help us burn some body fat. 19:35 And by stepping out like this, 19:36 we are putting little stress on the hip area 19:39 which again will be count for the body 19:42 to hang on to that calcium 19:45 that's where we're after, creating a knee. 19:48 Weight bearing exercise is so important for that. 19:50 Lot of women shy away from it 19:53 and that's the worst thing they can do. 19:54 I know a woman I'm working out in Rapid City, 19:56 she looked like she was ready to break anytime 19:58 you'd touch because she was in her 70s. 20:01 And now when she goes to visit her family 20:02 and they hug her they go mom 20:04 what have you done to yourself, 20:05 you feel so much more solid now, 20:07 because she's been working out. 20:08 And so it's really exciting to see that, 20:10 where then they can do so much more 20:12 where before one time 20:13 one of her relatives hugged her 20:14 and she broke her rip, that sad. 20:17 You know, somebody takes a step, 20:18 they break their hip and fall to the ground 20:20 that's what we want to prevent. 20:22 And so good healthy diet 20:24 and also having your mind right, 20:26 because the Bible talks about the fact that, 20:30 "A merry heart doeth well like what medicine." 20:35 But a sad spirit, you know, 20:36 what the Bible says you about that, 20:38 "It dry up the bones," dries up the bones. 20:40 And then finally when people are depressed 20:42 they get more osteoporosis. 20:43 Okay, let's go back to stepping again. 20:49 Okay, let's pick it up a little bit, 20:50 knees up high, pump the arms, 20:52 pick the knees up, knees up. 20:56 Marching desire, let's go, up, up, up, 21:00 marching away, good. 21:03 I told I would make him jog today, 21:05 but well at least get some good marching in there. 21:11 But it's almost time for the cool down. 21:15 Let's speed it up a little bit. 21:19 Very good ladies, very good, knees up, 21:22 knees up, good. 21:26 We got a minute and half to go 21:27 and we can start cooling down, 21:30 sprint to the finish line. 21:33 You're gonna make it Corrie? 21:34 Definitely. How about you, Britney, 21:36 you're gonna make it, oh, yes. 21:38 Have you climbed any high peaks Corrie? 21:39 Fourteen thousand foot. 21:41 Fourteen thousand that qualifies, 21:42 what was that? 21:45 I forget the names 21:46 but we climbed three of them in two days. 21:47 Three of them, Was Mount Rainier one of them? 21:50 Okay, now that's up to that range. 21:52 In Colorado they have mountains in Colorado, 21:54 I hadn't noticed, I'm kidding. 21:56 They have lots and lots and lots-- 21:58 Yes, I do, they have lots of, they're called the Rockies. 22:01 I forget this. 22:03 Yeah, I'm sure they are, they're very impressive 22:05 when you fly over a place, 22:06 just go on and on and on, and on. 22:08 How much fun to drive over 22:10 especially in the winter time. 22:11 Okay, pick it up, pick it up, pick it up. 22:16 You can warm yet, Corrie. 22:17 I'm glowing so. 22:18 You're glowing, glowing, lots of glowing going on. 22:21 Okay, down to our last 30 seconds. 22:25 How about you, Britney, you're getting warm? 22:26 Yes. okay. 22:28 Looking forward to cool down. 22:29 Looking forward to cool down, yeah me too. 22:36 Okay, down to our last 20. 22:38 So certainly having a good relationship with God, 22:41 helps us not to get into a depressed state 22:43 which is gonna cause various problem. 22:45 Okay, down to 10 more seconds. 22:49 Almost lost track of time there for second, 22:51 almost I gonna let you off early. 22:53 Glad I came back to my senses, 22:54 okay slow it down, slow it down, 22:56 oh, very nice, slow it down. 22:59 Okay, the cool down phase in aerobic exercise, 23:02 extremely important 23:03 because while these ladies are going at it, 23:05 their heart rate was picking up, 23:07 their chemicals of the body 23:08 were stimulate to beat faster to try 23:10 and pump more oxygenated blood throughout the body. 23:13 And now going to the cool down phase. 23:15 What we're doing is we're using the leg muscles 23:18 to circulate the venous blood back up to the heart. 23:20 We're giving it a hand where people stop suddenly 23:24 it could be very detrimental. 23:25 Even in big races, you see track 23:27 and field races even if they just run a marathon 23:30 which you often see is runners don't just stop, 23:33 they keep jogging around the little bit 23:36 as they cool down. 23:37 Of course some of them collapse at the finish line but so they, 23:39 they've little trouble jogging, they have but, 23:42 but you'll see that, where they just 23:43 run a very hard race 23:44 and yet after a hard race runners 23:47 will often times keep lightly jogging 23:49 to help themselves cool down. 23:51 Because people can cause 23:53 a very stressful situation on their heart, 23:56 if they stop suddenly. 23:57 So cooling down 23:59 in aerobic exercise is very important. 24:00 So you're cooling down, Corrie? Working on it. 24:03 And of course the more fit you become, 24:05 the easier it is to cool back down. 24:07 So we're gonna do nice cool down here 24:09 and then we're gonna go through some stretching. 24:12 And then we'll be hopefully done ladies, 24:14 so you're doing very well. Of course I don't know 24:16 if I may have Corrie touch me, she's all sweaty. 24:19 I might just have to give you a big hug. 24:21 Oh, yeah, all right, okay. After I went to phase. 24:24 That would be a first time in Body and Spirit. 24:25 Okay, 30 seconds left to go. 24:31 Okay, just relax, nice and easy, oh, yeah. 24:35 Okay, Britney, that's a little too much 24:36 of a casual stroll. 24:39 Okay, we're down to 15 seconds. 24:45 And now 10, 9, 8, 7, 24:50 6, 5, 4, 3, 2, 1. 24:56 Okay, go ahead and use my shoulder as a brace 24:59 and you're gonna go and stretch your quadriceps. 25:03 That should feel good about now. 25:05 Yeah, all the leg work we've done. 25:09 Okay, you do have an efficient cooling system, Corrie? 25:13 I do, very efficient. 25:17 Okay, switch sides. 25:21 Does that happen to you when you get nervous through? 25:23 Only my hands. 25:24 Only your hands, oh, interesting. 25:26 My hands will get cool and clammy, but--Okay. 25:31 So you're quite the medical curiosity. I am. 25:37 Okay, good. 25:39 Now we're gonna do the hamstring, 25:40 you're gonna step out with your left foot, 25:42 will open your heel, toe up. 25:44 Okay, you're gonna lean forward, 25:46 back leg is bend, keep your chest up, 25:48 stretch the back of the leg. 25:51 You feel that back there, yes. 25:53 Okay, good. 25:58 All right, let's switch sides, 26:00 put your leg out, up on the heel, 26:02 lean forward, stretch the back of the leg, 26:06 back leg is bend, chest is up. 26:13 Okay, good. 26:15 All right, step out to the side, 26:18 stretch inside of the thigh, this leg is straight, 26:21 your right leg is straight right now, 26:22 your left leg is bend, chest is still up, 26:26 stretching inside of the thigh. 26:30 Okay, let's go the other way, 26:33 left leg is now straight, 26:35 stretching inside of the left thigh, 26:37 right knee is bend. 26:41 All right and good. 26:42 Let's just finish up with some trunk turns, 26:45 turn left, turn back to the right, 26:50 turn left, turn right, 26:54 turn left, and turn right. 26:59 Okay, ladies, thanks a lot. 27:04 To summarize our program here, 27:06 four things you want to keep in mind, 27:08 cut down your protein intake, 27:09 stop consuming pop and diet-pop, 27:13 get rid of alcohol and coffee, 27:15 and start doing resistance exercise. 27:17 And remember, 27:20 "About the merry spirit works like medicine, 27:23 but the sad spirit dries out your bones." 27:25 So you want to have a good walk with God, 27:28 seek out help if you need it. 27:30 So you have that peace of spirit within you 27:32 that will make you healthier. 27:33 Do it for all the right reasons, do it for the glory of God. 27:37 Remember the scripture 27:38 we claim here all the time on Body and Spirit. 27:40 And Body and Spirit Aerobics 27:41 is Philippians 4:13, which states, 27:43 "I can do all things through Christ which strengthens me." 27:46 God bless you. Thank you for joining us. 27:48 We'll look forward to seeing you next time 27:50 on Body and Spirit Aerobics. |
Revised 2014-12-17