Participants: Jeanie Weaver (Host), Abigail Czeizinger, Tim Tiernan
Series Code: NBAS
Program Code: NBAS000008
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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. 00:05 Be sure to consult your physician 00:07 before beginning any exercise program. 00:11 Welcome to "Body and Spirit." 00:13 Today you are gonna exercise with me Jeanie McDonald Weaver 00:17 and we are gonna do moves to strengthen your back. 00:43 Welcome to Body and Spirit. 00:44 Today we are gonna do moves to strengthen your back. 00:48 I want you to be thinking about a text 00:50 all during our exercise today. 00:54 Mark 12:20 love the Lord with all your heart, 00:58 your soul, your mind and your strength. 01:04 Think about that 01:06 because we are gonna use some strength work today. 01:11 We are here to serve one another in love 01:13 that's what we are trying to do 01:14 and sometimes it strengthen your back 01:16 it's gonna be hard to do. 01:19 I have Tim that's helping me today and Abigail. 01:22 And we are warming up already, 01:24 so you should be warming up out there 01:27 while you are watching this. 01:29 Because you can't be working a stiff back, okay. 01:34 So you see what I'm doing today, I've got my squeezy ball. 01:40 You don't ought to have any special ball, 01:42 you can use some socks that are rolled up. 01:44 I just want you to get your hands 01:46 squeezing and your stomach... 01:49 Abigail is your stomach tight? Yes. 01:51 Don't lie to me. 01:52 Is your stomach tight? Okay. 01:55 Because if you are at home and you are doing your warm up 01:58 and you haven't pull your belly button in, 02:00 you are not supporting your back. 02:02 You are making your back work all by itself. 02:05 And every time that I pull my knee 02:08 to the centerline of my body, 02:10 I'm setting up stretching dynamically 02:15 through the hip into the lower back. 02:17 And you notice I'm pushing my hand across my body. 02:22 So I'm stretching to the shoulders, 02:24 I'm getting warmed. 02:27 You don't have to have any special apparatus, 02:29 you just have to be mindful 02:31 and know a few moves that are pertinent 02:34 to what we are trying to do. Okay, 02:36 I've been doing this now for a while, 02:39 I'm pulling that knee to the centerline. 02:42 Tim is pointing his knee to the centerline. 02:43 Abigail is really doing good pointing to the centerline. 02:46 But I don't to see Abigail use her arms more, 02:49 because that includes your back. 02:51 Now isn't that, so you have to warm that up, 02:53 so I'm gonna go front to back, and I'm squeezing, 02:56 every time I do I'm squeezing, squeezing, squeezing. 02:59 And right now if I asked you is your stomach tight, 03:05 did I catch you? Yeah. 03:06 I caught her, did I catch you? 03:09 That I caught you let go, don't do that. 03:12 Because if you constantly let your abdominal go 03:15 and it's just a matter of pulling 03:17 your belly button in that's it. 03:18 You are making your back work by itself. 03:21 Now we are gonna do a little walking, okay. 03:24 Now I'm gonna pull my knees in. 03:27 I might add before we start today's, 03:30 we're already starting today, because we are warming up, 03:33 that is super important. 03:35 And if you are home and you are thinking 03:37 and you are sitting. 03:38 Well, stop moving your legs up and down, 03:40 you can start right there, okay, 03:42 I'm just coming up, 03:43 I can go at a good pace or I can go slow, 03:46 and I have a stiff back 03:48 I might have to go slower which is fine, 03:50 or I can go in a pace a little bit more. 03:55 Tim actually first started coming to my classes 03:59 that I teach at where I'm live and also at a health camp, 04:06 because his back was bothering him 04:08 all the way up to his neck, 04:10 and so we worked at it and he is doing much better now. 04:13 So I hope this will help you today. 04:15 So how are you feeling pretty warm? 04:17 Pretty good. 04:18 Good, now we are ready to go little bit higher, 04:21 so I'm gonna put of these down. 04:22 Again you can have socks in both hands 04:24 or just a ball in one hand and change it, 04:27 it's up to you. 04:28 So now I'm gonna come right here with my shoulder 04:30 and bring it down, 04:31 because when we're warming up 04:32 and we are reading the back 04:34 because we are doing some strength work today. 04:35 And I'm gonna pull my knee up like that, okay. 04:39 I may come down, 04:41 so no matter what your issues are, 04:43 if you can stand and walk, 04:45 you can pretty much do this kind of a move okay. 04:49 So I'm just gonna come right to the head 04:52 and I'm just gonna go up on my toe 04:54 and back down and you can see. 04:57 I'm starting to lift that knee now. 04:59 And now I'm gonna come on up and if doesn't bother my back, 05:02 I'm gonna continue to come on up. 05:04 And as my knee get higher and higher, 05:06 Abigail is your stomach going tighter and tighter? 05:08 Don't lie to me? Well, it is. 05:11 Now it is we are learning, so if you are at home 05:18 and you are like Abigail 05:19 and you are not quite to used to pulling 05:20 your stomach in with every single move. 05:22 I'm gonna keep asking you that through this whole warm up 05:26 and back strengthening progression. 05:30 So, in order to do this 05:32 you have to be pretty tight in the core 05:35 and your back is having to start working now. 05:39 Had a pretty good level, okay. 05:41 So I'm shifting a bit, I'm pulling in, 05:44 I'm lifting and as this comes up 05:47 and this goes up 05:48 I'm getting tighter and tighter and tighter in here. 05:51 So that I support that move, 05:53 and I need to do maybe 15 of these, all right. 05:58 Now I'm squeezing, squeezing, squeezing 06:01 and you bring your leg up 06:04 and you will miss and you will find 06:06 that that you are falling, that's okay. 06:09 Just put your foot down, 06:10 start again shift opposite, opposite, 06:14 opposite, opposite, yeah, 06:18 because that's kind how you walk, 06:20 you walk like this, right? 06:22 And that's way we were doing these. 06:24 Breath we are just elongating that move. 06:28 Big breath, tight, tight, yes. 06:30 You had been tight, didn't you? 06:33 Good, all right. 06:35 Now we are gonna hold for just a second. 06:38 I got it there 06:39 and if that's difficult for you to hold, 06:41 then bring your leg down a little further, 06:43 bring your arm down little further 06:45 and come down, okay. 06:48 So now we've done repeated work maybe 15 lifts. 06:53 Now we are shifting, 06:54 so that means higher work, 06:56 that means whenever I bring that other leg up 06:59 I'm really happen to work to stay on there 07:03 and if you had hip, knee 07:05 you might need to keep your leg down a little bit, 07:08 but go ahead and keep coming up 07:10 as high as you feel you can holding it there, 07:13 holding it there, holding it there, 07:16 bring it down shift. 07:20 My supported leg, 07:22 your supported leg needs to be what? 07:24 Bent or lock, what we want? 07:28 The bent I think. 07:29 Bent he thinks, bent, bent got it? 07:34 Here I come, here I come, here I come, 07:37 I'm holding, holding, holding 07:40 breath right here, 07:42 don't hold your breath, don't hold your breath. 07:44 If you hold your breath you turn blue come back now. 07:46 And you will hop around a little bit that's okay. 07:49 But you will get stronger and stronger at that, 07:50 so you are saying to yourself, 07:53 okay, this is about backs, 07:55 why are we doing legs? 07:56 It all works together remember that, 07:59 all works together. 08:00 And the more stable 08:01 you are able to become in these kinds of moves, 08:05 the stronger your back is gonna become. 08:07 So if you wanna strengthen your back 08:08 you can do standing just like we are here. 08:10 Next move we are gonna do go into our squat 08:14 which we did some of those in previous filmings, 08:20 but you are gonna, 08:22 this is a very functional very pillar type move, okay. 08:28 If you have a back issue 08:31 and you wanna strengthen your back, 08:33 you got to be able to go into a squat without pain. 08:38 And now I'm gonna use it to start waken it up, 08:41 so I'm right down here. 08:42 I'm in a good back position. 08:45 I'm pushing my tail lights back, right. 08:49 My back is extended 08:51 and I don't want to do this with my head see this, 08:54 this is at a neutral. 08:55 I wanna pull my chin down and look down, okay. 08:58 So now right here, I will put my hands out here, 09:00 I'm gonna push into my heels 09:04 and I'm gonna tight my stomach because I'm gonna come up. 09:09 And now I'm gonna come back down 09:10 and I'm getting hip hinge. 09:13 And I'm gonna come back up, 09:14 and I'm gonna hold it right there. 09:16 Because I'm gonna back up 09:18 I'm gonna go ahead and sit down in my chair. 09:22 Because a lot of you are seated at home 09:26 and you are saying oh I'm not strong enough to do that, 09:30 I can't stand up and do that work. 09:32 You can work your back very well in a seated position. 09:36 So we are gonna do that very same move that we did. 09:38 It's not as intense standing is more intense 09:42 and where you stand, 09:43 but I wanted to show you as you come down. 09:46 You are gonna come right through here 09:47 and you gonna feel a stretch through your hips right, 09:51 through your back all that. 09:53 I'm gonna come down here 09:54 and I'm gonna grab my ankles, alright. 09:57 My legs are apart wider than hip 10:00 and I'm just going to grab my ankles 10:02 and pull myself right down 10:05 and I'm gonna open up that back 10:08 really well, then I'm gonna come back up 10:12 and I'm gonna get my back really straight 10:14 and right here my stomach is gonna go tight. 10:16 And I'm gonna pull up just like that, 10:20 then I'm gonna back down. 10:22 I may act like I grab my ankles, I'm right down here, 10:25 and now I'm gonna pull right up with the back extensor 10:30 and then I'm gonna go down again, okay. 10:33 And if I'm doing this in the weights, no resistance 10:36 and if I had weight it would be just like grabbing this ball 10:39 and it would be my weight I would be pulling 10:41 and I can do that. 10:43 But if I'm little worried about that 10:46 and I'm doing it correctly, I will just do with no weight, 10:48 but I wanna keep my back very straight 10:51 as you go down and you are pulling back. 10:54 I might as a trainer go over to you 10:57 and just run my hand on their 10:59 and I will say I don't want this to be rounded. 11:02 So as you go down I wanna stay tight 11:05 and I wanna pull with a straight extended back 11:08 with my stomach very tight, okay. 11:11 So I'm gonna just feel yep! 11:13 And I don't wanna feel this flexing, 11:16 I don't wanna feel flexion at all, 11:18 I'm gonna feel that pulling 11:20 with all the back extensors and the hip. 11:25 This is an excellent move, 11:26 it's a move that anybody can do. 11:29 You can do it with no weight 11:31 and get improvement in through your back hips, 11:35 all the way down or you can do with weight, okay. 11:39 Now I'm gonna invite my helpers Abigail and Tim 11:44 to grab a leg weight 11:47 and I'm not going to use a leg weight, 11:49 so in doing this you can choose to put the leg weights on. 11:55 And there are just gonna, 11:57 you don't need to scared of them these are five pounds. 12:00 And if you have a back problem 12:03 you wouldn't use a leg weight 12:05 you would be doing it with me with no leg weights. 12:07 If you wanting to strengthen your back 12:10 and you are at the point 12:11 where you want to strengthen your back, 12:13 then you can use a leg weight, 12:14 you can use anywhere from three to a five pounds safely, 12:18 if you had clearance 12:19 medical clearance to use to strengthen your back, okay. 12:23 So you are gonna go straight from your chairs Tim and Abigail 12:27 and you are gonna right down to your hands and knees, 12:30 just like that 12:31 and I'm gonna be standing doing some strengthening 12:34 I'm gonna go the other way 12:36 and I'm gonna do with out the leg weight. 12:37 So as you are here 12:39 you are gonna come right down into this position 12:43 you stay right there, 12:44 stay right there, you are good, okay. 12:46 You are gonna take that leg right back like that 12:49 and if your wrist bother you here 12:51 all you need to do is double your fist up, okay. 12:54 Now I'm gonna ask you the question 12:57 is your belly button pull down boys and girls? Yes. 13:01 Is your belly button pull down at home, 13:03 if it's not you need to stop and do that, okay. 13:07 Now you are gonna unlock your elbows 13:09 that's important here, 13:11 unlock your elbows, tighten your gluteal 13:15 and in with the belly button right check, yeah. 13:18 And I'm just going to lift and hold that right there 13:22 just like that I'm gonna hold, 13:24 hold, hold, hold. 13:26 I'm gonna bring it back down. 13:28 I'm gonna do that again, 13:30 I'm doing without a leg weight all right. 13:34 My elbows are bent, 13:36 so right now you are asking me 13:38 well how is this helping my back? 13:40 Well right now your back is acting as a stabilizer. 13:45 That is if your tummy is in as your belly button in 13:48 and I'm lifting so my gluteal and my lower, 13:52 my back extensors, mid, 13:54 lower and upper back is working as a stabilizer right now. 13:59 And I'm doing repeated toe touch and lift just to the hip, 14:04 I don't have to go any higher. 14:06 Breath and bring it back down. 14:10 Then I'm gonna bring that leg in, okay, 14:12 I'm gonna do the other leg, I'm not gonna rest here. 14:15 Now if you need to go ahead, at home that's all right, 14:20 you just both push it back. 14:21 And I'm right here, the tummy is going to go tight, 14:25 my elbows are gonna do what Abigail? Relax. 14:28 Yeah relax, 14:30 okay soften right Tim is got his right. 14:33 So, we are gonna come up and touch back down. 14:36 So I'm without leg weight, 14:37 they have leg weight 14:39 and trust me they are working their backs. 14:42 Nice and tight we are gonna biring that right to their, 14:46 because I'm gonna really get these working 14:48 keep that elbow bend, doing good Tim. Okay, 14:52 so my back as working as good stabilizer right now. 14:56 Big breath, big breath, big breath 15:02 and I'm gonna keep going, 15:03 and I'm gonna do probably 15:06 two sets of ten of these alright. 15:09 And for time because we wanna finish to the end 15:13 today we are gonna maybe go on to the next moves 15:17 but I want you to understand 15:19 if you wanna really gets so strength work going 15:21 you need to be reach 15:23 in about two to three sets of ten of these okay. 15:26 Should be hard the last couple lifts. 15:29 Breath then we are gonna come back down, 15:32 okay now with my leg weights on, 15:33 I'm gonna go right ahead and lay right down your tummy. 15:36 Guys you gonna lay right down, lay right down 15:39 and you are gonna lay down your tummy, 15:41 you are gonna lay right around like that. 15:46 Now because this is a back strengthening program 15:49 we need to deal with lower and upper. 15:54 If you hurt your back 15:56 or if you wanna strengthening your back 15:58 it's a progression, 15:59 so as you are laying here 16:01 you are gonna just put your hands down 16:03 and your foreheads are gonna go right down on your head. 16:06 We re gonna start with the upper in an active lift, okay. 16:11 And then the lower leg again 16:13 it's gonna be uses the stabilizer, okay. 16:16 So we are working right in here. 16:19 You are gonna tighten up right to the gluteal, 16:23 yep get a nice lift there 16:24 and now you are going to just lift those elbows 16:27 off the ground with your head 16:28 right there on the hands you are gonna lift 16:32 and bring it back down. 16:33 Okay put your forehead on the hands 16:35 and bring it up as one unit, 16:38 come up there you go and back. 16:41 So at first she was fighting me because she was thinking 16:45 okay I need with my head up 16:47 I know you wanna go up as one unit, okay. 16:51 Tim kind of knows the march 16:52 because he has had to do this a lot. 16:54 Okay to get his back, back in shape. 16:57 Don't be discouraged with your back work 17:00 okay this right here you are tight in the gluteal, 17:03 you are tight in the stomach you are lifting not fast. 17:07 You wanna come up and hold don't, 17:10 don't bring your head back, 17:13 keep your chin tucked, keep your chin tucked, 17:16 come up, you are gonna hold right there. 17:19 Now I'm gonna put a little dimension on here 17:22 for you to try at home, okay. 17:24 So as you come up 17:26 you are going to bring the elbow back this way, 17:30 then to center, then back this way, 17:33 then to center. 17:34 So it's a little break 17:36 from just going front to back in the sagittal plane, 17:39 we are gonna go in a transverse plane, okay. 17:42 So as you come up you gonna breath blow, turn come center 17:47 and come back and these are down. 17:50 Now after you've done 17:52 and have worked up to where you can do one set of ten, 17:58 you do it nice and slow and easy 17:59 you don't have to do it fast. 18:01 You are working all this back, 18:05 this is holding, this is working 18:07 then you go down and you rest that upper back, okay. 18:11 Now you are gonna deal with this leg weights 18:14 and again if I were doing this with them with no leg weights 18:18 that would be plenty. 18:21 For somebody who is recovering from a hip surgery 18:24 or you have had a gimpy back before just go easy, 18:28 it's they got weights on because these guys are good, right? 18:32 They are ready for this, right? Yeah. 18:34 right put your head down and relax the upper body, 18:37 this is kind of important 18:38 when you are doing back strengthening. 18:41 Don't lift both of them up at the same time, 18:43 especially if you got weights 18:44 when you are not use to it that comes very later. 18:46 So gonna tightening up 18:48 we are gonna keep our upper body down, 18:50 we are gonna tightened the gluteal, 18:52 tightened the gluteal. 18:53 We are gonna take one leg up at a time 18:55 and just see how it's going to go. 18:56 So see I'm gonna put my toe flex like that, 18:59 then I'm gonna squeeze 19:01 and I'm gonna do a straight lift, 19:03 just like that and I'm gonna hold it. 19:05 1, 2, 3 down, okay. 19:09 Now I'm gonna tightened my gluteal cheek 19:12 and we go straight 19:14 and I'm gonna lift it up there. 19:15 I'm helping you Abigail are you glad? Yeah. 19:20 Okay, Tim is good now here is the deal, 19:22 you all do not have to go way up, little bit high. 19:25 I would rather you worry about keeping your legs straight here 19:30 then to go high, you don't have to go high. 19:32 You do have to squeeze tight 19:34 and you do have to use that back as a stabilizer, okay. 19:38 And you do one and then you do the other. 19:40 Because I don't want you to build up too much tension 19:43 alright befor your change. 19:47 At the end, of let's say one 19:49 or two sets of these types of moves, 19:53 how are you working, you working hard? Yeah. 19:56 Oh! Oh! You bent your leg, 30 lashes on you. 20:01 Did you see that at home, she bent her leg, 20:04 and if you are bending your leg I'm gonna get you and back down, 20:09 that was a good one. 20:11 Keep your toe in now tightened up, 20:13 yes no bend knee here. 20:15 This is all coming from the stabilizer 20:18 lower back strengthening it not hurting it, 20:21 strengthening it. 20:22 Now bend of the knee I'm catching you 20:25 no bend of that knee. 20:27 Yeah don't go high, 20:28 just come up from that hip, yeah. 20:30 And after you've done that now we are gonna try both legs, 20:35 but don't try this until you are ready. 20:37 I'm just adding this 20:38 you might have to take a couple of weeks 20:40 at doing one and the other. 20:43 Now I'm gonna tightened up yes straight leg, 20:46 straight leg I'm gonna go up 20:48 then I'm gonna meet it with the other one 20:51 and we are gonna hold keep your head down. 20:53 Yes breath, 20:55 so after you are holding it up there 20:58 then you bring it back down, 20:59 okay you don't have to do ton of these, 21:01 you have to do someone hold it. 21:03 So we are gonna bring one more time up 21:06 keep the upper body down, 21:08 holding how hard are you working Abigail? 21:10 Hard are at the 10? She is at the 10. 21:15 Then how are you working Tim? Twenty. 21:17 Okay remember you don't have to go up, 21:20 too fast or too high, 21:21 you just have to come up in hold and then back down. 21:25 And if you only do, if you only do a couple 21:29 and it's really had that's fine. 21:32 then go back and do one leg at a time. 21:36 Now I'm change little focus here, 21:40 we are gonna take one leg out 21:43 and we are gonna just do some heel quicks, 21:47 we did some of these the other day, 21:48 but now we have leg weights. 21:51 You have to keep your chin down 21:55 and your leg weight is just gonna go out 21:57 and end with that whole leg not just your knee. 21:59 You are gonna out an end from the hip. 22:02 Okay so this is working not only that hamstring capsule unit, 22:09 but it's also stabilizing that lower back okay. 22:13 So you can remember out and in, big breath good. 22:17 And do this probably again 22:22 try to do a set of ten maybe a set of 15, 22:25 then bring it one at a time or both. 22:28 Abigail is doing it both, Tim is doing one at a time. 22:31 Okay Abigail hasn't had back issues, Tim has. 22:35 So if you've had back issues 22:36 you always wanted to do one leg at a time 22:38 but you are still strengthening that back as a stabilizer. 22:43 So after you are done with your one to two sets 22:45 into three sets of ten of these, 22:48 you are gonna keep your leg weights on. 22:50 You are gonna roll to the side and lay back down just flat. 22:58 Trying so after you work your back pretty hard 23:01 as a working muscle as a stabilizer muscle. 23:05 You are gonna go head and lay back 23:07 because this is when you recover. 23:09 So after you really worked a muscle 23:11 and anytime you use waist, 23:12 then you are gonna be working little bit harder 23:13 just understand that at home, okay. 23:16 Don't progress before you are ready 23:18 but you must progress. 23:20 So we are going to just put out hands out the side, 23:23 just like that. 23:25 We are gonna drop one leg down 23:27 on which then drop the other leg with it, 23:31 now you go weights on, okay. 23:35 Your arms are way out 23:39 because you are gonna get a stretch in the pack 23:41 and you are getting a stretch 23:42 through the lower back only up into the shoulders, 23:46 because your knees are going to the side 23:48 you got a leg weight on, 23:50 leg weight on we are gonna hold it there for a little bit, 23:53 then you are gonna move the top leg on up, 23:56 but keep it bends 23:58 and at that way it's gonna help pull that leg down. 24:03 Okay how is that feeling? 24:05 Can I push it little harder Abigail? 24:07 You gonna scream? 24:10 So if you are home you see you can with your hand here, 24:15 put your hand here and pull that down. 24:19 We're recovering through that back that we just worked, 24:23 that's part of working a muscle 24:26 and especially your back muscle. 24:27 So Tim if you feel you want to you don't have to, 24:30 Tim might be little bit more tighter. 24:34 He would take because he has a leg weight on 24:36 and he would roll it over 24:38 and just put it as far as he can 24:43 and you are stretching through the gluteal 24:45 all going to the lower back up into the shoulders, okay, 24:48 and let that stretch, 24:50 you are gonna hold it there, hold it there. 24:54 And then you are gonna bring it back 24:57 and you are gonna roll to the other side you roll. 25:02 Now if you are rolling now with them to the other side 25:07 you gonna just wait for a second before you move your leg, okay. 25:12 So you feel how that's going into the back, 25:15 no fast moves here, okay. 25:17 After everything settle down then you left that leg, 25:21 come on up with that weight and pull you down, 25:24 so you move real slow with you keep the weights on your legs, 25:27 even if you don't. 25:28 So you see somebody can go up at a higher range, 25:31 somebody is still getting benefit even at this range okay. 25:35 So how are you feeling Tim? It's stretching? Yep! 25:37 Keep your shoulder down, 25:38 that's the mistake that you don't wanna make at home 25:41 whenever that you just push this on down 25:43 don't let that shoulder come up okay. 25:45 That's called cheating, we don't wanna cheat. Okay 25:50 and you are gonna hold at there 25:52 and move your legs as much as you can 25:55 but move them slowly 25:56 because you are using the weight as atraction. 26:00 Okay you are using it's pull you down 26:02 so keep that shoulder down, 26:03 if the shoulder is coming up move the leg back, 26:06 you gonna keep that shoulder down, okay. 26:08 So you are gonna hold it there. 26:10 Now they are gonna finish this one 26:12 then they are roll you gonna hold, 26:14 oh you count to 30? Alright. 26:17 So you count to 30 at this you count to 30 26:21 then you gonna roll back 26:23 and your feet are gonna be on the floor, yes, 26:27 and scoot around and so you are solid got it. 26:31 Now you gonna just tighten it on your rear end 26:34 and you gonna lift the rear end not your feet, 26:37 lift the rear end see that it's a great recovery 26:40 and it's adding to the strength work 26:42 that we've done for the back, okay. 26:46 And then come down gently keep your head down, 26:49 keep your shoulders down 26:50 and you just go up and come down like a wave, 26:52 just like a wave come up, you come down okay slow. 26:57 So it's a nice recovery hanging in there doing really good. 27:02 Okay keep doing this at home, 27:04 while I finish this segment up, okay. 27:09 Listen it says in scriptures 27:12 we started this off with love the Lord 27:14 with all of your heart with all your soul, 27:17 with all your mind but with all your strength 27:21 and if you are just sitting 27:22 not strengthening that's not gonna happen. 27:26 You got to finally move from stretching to strengthening. 27:31 How hard was this today? 27:32 Little bit hard Abigail, little bit hard Tim? Yeah. 27:36 And when you've done some hard work you are sweat 27:39 and whenever that we do strength work it's hard to do. 27:44 That's why we are here in Body and Spirit 27:47 serve one and another 27:48 by our love that's what we are trying to do, 27:51 but it includes some hard work 27:53 and that's what we want you to be here with us 27:57 doing this hard work. 27:59 We are gonna try to make it make sense, 28:01 be fun sometimes it's not fun sometimes it just hard work 28:06 that's okay. 28:08 So you be with us everyday and I guarantee you, 28:11 you even get stronger. |
Revised 2014-12-17