Participants: Jeanie Weaver (Host), Pam Turner, Summer Boyd
Series Code: NBAS
Program Code: NBAS000010
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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 Hi there. Thank you for joining us for "Body and Spirit. " 00:15 Today, we're gonna do the Walkers Daily Dozen. 00:18 I'm Jeanie McDonald Weaver, and we want to do this with you. 00:45 Hi there. You are gonna do 00:47 the Walkers Daily Dozen with us today. 00:49 And we are already starting, 00:51 so while I'm explaining some of this, 00:53 you will see me moving back and forth. 00:54 All I'm doing is bending my knees. 00:56 I'm here with Summer. And I'm here with Pam. 01:00 And believe it or not they are mother and daughter, 01:03 you thought they were sisters, 01:05 but they are mother and daughter. 01:06 And, Pam is a little worried 01:10 because she has some, you know, 01:13 health concerns and she is a Walker. 01:16 And so if she is a Walker, 01:17 she needs to be doing the Walker's Daily Dozen. 01:20 And I'm gonna, I've got this whole little program 01:23 and work people through this from a physical therapist, 01:26 physical therapist in Michigan 01:29 and her name is Sherry McLaughlin 01:31 and it's a great chart that we're gonna be going 01:34 right down through. 01:35 So, I'm gonna take you through this, 01:37 so that you can get out there and walk better, okay. 01:39 So, we're bending our knees that's all we're doing, 01:41 we're not lifting our feet or anything. 01:43 We're just starting the hips, starting to get moving. 01:46 We've done a number of ways of warming up 01:49 and we typically will use a ball and we'll do some stepping 01:52 or we do some Zrotationals. 01:53 Well we're gonna do the Walker's Daily Dozens today. 01:56 And we're gonna start out with simple squats 01:58 and I will put them right there, 02:00 so that we can walk go through them. 02:02 Pam is gonna be doing some modifications 02:05 and there is many of you out there 02:06 who have a good walking program, 02:09 but you don't move in any other plain. 02:12 So we're gonna try to help your walking 02:14 be more comfortable and more beneficial, 02:17 because when you warm up all through your body 02:21 and some of the multiplayer moves that we're going to do, 02:25 you get much more out of your walk 02:26 and you tend to not get cramps and hurt so much. 02:29 Okay, sound good, sound good, Pam? 02:31 Sounds good. Sounds good, Summer. 02:32 Summer is gonna really walk today hard. 02:36 We're gonna start with just a simple squat, 02:38 and this is the primary move and a lot of warming up. 02:42 This is the squat and reach, okay. 02:45 So, I'm just gonna have my hands just right here beside me 02:48 and all I want to do is push my rear end back just like that, 02:52 keep my chin tuck and just reach out. 02:55 And if I had somebody that has back issues. 02:58 Pam has some back issue, she also has fibromyalgia. 03:01 And so you may see Pam take and just rest 03:06 while Summer and I continue going. 03:08 Anybody with fibromyalgia you have total permission 03:12 and you must stop and take breaks. 03:15 So, I'm taking a break right now, 03:17 so as we go on down, so you're gonna come with me. 03:20 We're gonna do the sit and squat and reach, 03:23 it's a squat and reach, and I would tell Pam 03:26 that I want you to reach just under the chin and come back. 03:29 I wouldn't have you reach all the way out. 03:32 I'll just have you come right to here, 03:33 but I will have you do the same thing of keeping 03:36 that back really extended 0pushing the hip back, 03:42 so you're doing a hip hinge. 03:43 Typically when you do this you want to look up. 03:46 We've talked about this before, but I don't want you to look up, 03:48 I want you to keep your chin tucked and down. 03:52 So we're gonna bend and push the rear end back. 03:54 I want to see those knees bending. 03:56 You're keeping your knee straight. 03:58 We don't want you to do that daily. 04:02 to just fall forward, okay. 04:05 So don't make it too hard, just fall forward. 04:09 Excellent, excellent, get those knees bend. 04:12 Yeah, you're so small, 04:14 so you think you cannot bend your knees, 04:16 you are same size as the rest of us. 04:20 Push back, bend the knees, there you go, 04:23 got to bend those knees to take the pressure off the back. 04:25 So, we're gonna do two steps of ten of this. 04:28 Now, I may move on to this and then come back, 04:31 so we got one more and then we're gonna move on 04:34 and this is the overhead press, single arm press 04:38 and I'm gonna stand on one leg. 04:41 You're gonna see Pam stay on both feet. 04:45 She is gonna have one toe back here 04:47 and the whole foot down and she is pushing up, 04:51 she is going to keep that toe there, that's a modification. 04:55 Summer is gonna bring the leg up all the way up off the ground 04:59 and she is gonna come down and push it back up, 05:02 and as she comes down, she is just gonna push 05:04 her hip out just a little bit and then push back up, 05:08 down and push back up. So, I want to see, keep going, 05:13 I want see that knee just a little bit soft, 05:16 and as she is pushing up that hip goes out 05:19 just a little bit. As she is coming down, 05:22 then as she is pushing up it's straight, 05:24 then she is coming down it's pushing out. 05:26 Then she is coming up and she is going to keep her foot down. 05:28 You're gonna come down with that to come down 05:32 and then push back. So, I wanna see 05:33 this a little bit of hip rotation, 05:37 it's little bit of a hip push out right there. 05:40 So as you come down, your hip pushes out, 05:43 then you press up. And the reason you want do 05:46 this kind of a thing especially if you can do it 05:49 without touching both feet, but if you need to touch 05:53 one toe lightly you can, you still do the work. 05:58 You are working both sides, you are loading one leg. 06:02 It's keying up all those muscles, 06:05 all the way up to chain there and as you come down 06:08 you are pushing this hip out and then going straight, 06:13 And we're gonna do like two sets of ten on each leg. 06:17 So, we're gonna come back here, stop and rest anytime 06:20 you're feeling tight, okay that's all right 06:22 because we're just waking things up, 06:23 this is a mobility thing. 06:25 Again, walkers walk, 06:29 they stay walking in one plain, 06:33 that's great we want you do that. 06:34 However, if you can do something that's gonna help 06:39 you get more of your walk, won't you want do that? 06:41 I sure would. So I'm gonna come right here 06:43 and I'm gonna switch, okay. You are gonna use the toe, 06:47 you are not, you're gonna be up there 06:49 because you are young and you don't have any problem 06:51 with you knees or hips or anything, 06:53 you just pull it, right. Right. 06:55 So you are gonna come down there, 06:56 push it up and come up, yeah, you're gonna go half. 07:00 So even doing the modification by not, 07:04 by using your toe like Pam is doing like I'm doing. 07:08 I'm not gonna have her reach all the way up with her arm 07:12 because she has some vertebrae issues, okay. 07:15 I want to help, we want to help. We don't want to hurt, 07:19 we just want get the hip muscles. 07:22 We want to get the lower back all the laps tuned into this, 07:27 so we can get more of our walk, breath and come back 07:31 I have just two more press, push that hip out, 07:35 push back up, that was two, right, Pam. 07:38 You want to do how may more, okay. 07:40 Okay, so right here check out, and so remember 07:43 you have permission that if you feeling like ooh, 07:47 this is little much, take a break and just work, 07:51 keep moving don't just stand, 07:53 keep moving but you could take a break. 07:54 So the next one is you gonna just lay yourself bend over 08:00 from the hip, not the waist that's different, okay. 08:04 And you see here Summer's legs were really 08:07 lock back there a bit. So, we want to bend 08:09 those knees Summer, okay. And we want to straighten 08:13 our back and come back up. So, if I unlock my knees 08:17 and I swing the hip back, I've got a nice hip hinge. 08:21 Keep those knees soft because I'm gonna let myself 08:23 come over here, I'm gonna shift my weight 08:26 into one leg again and put one leg back 08:29 you're gonna put the toe down, you are not. 08:31 And I'm gonna reach, and then reach 08:33 one of the primary things here I don't want crank 08:38 my neck up here, I want to keep it down. 08:41 I want to be looking down there, down there pressing 08:46 and I want to reach and touch an object 08:48 about four to six inches off the ground, okay. 08:53 Now, I'm gonna put the leg down, hands here and I'm gonna 08:58 let myself come back up. So, I'm gonna use my legs 09:03 to get myself backup, but I got two legs right, 09:05 so I've have to do it on both sides right. 09:10 God had a sense of humor when He created us you all. 09:13 He knew we can only take care of two legs, 09:15 He wanted to give us four, all right. 09:17 So, we're gonna put this toe back, are you ready. 09:21 We're gonna bend, let us self hip hinge over 09:24 and we're gonna come down there, I'm gonna reach, reach. 09:27 I'm gonna keep one leg down if we need it. 09:29 We're gonna keep it up if we don't, 09:30 we're gonna keep that back extended, 09:32 tummies pulled in and we're reaching, 09:35 I want keep the chin tucked, 09:38 breath, breath, 09:41 breath, breath, 09:44 just a couple more reaches. How are you doing, Pam? Fine. 09:47 Good, you doing all right, Summer? 09:50 Yeah, I see you got that foot on that chair, 09:52 get that foot off that chair. Okay, I'll tell you, 09:57 you're gonna watch these young folks today. 09:59 Okay the next one is Warrior II. 10:02 So, we're just standing here, right. 10:05 All I'm gonna do is take one leg and just step out like that, 10:10 just like that, as we do...either way 10:13 yeah just put your foot there, 10:14 first, second thing you want do is what? 10:18 Belly button in, but don't hold your breath, 10:22 don't hold your breath out there, I know you are. 10:25 So see I just stepped my toe out, 10:27 step the toe out, step the toe out. 10:28 Now, you see I'm pretty wide. I don't want Pam to go wide. 10:33 I want her to do minimal. So if you have any other issues 10:36 and you are thinking all I can do is walk, 10:38 I can't do anything else. You are the one 10:40 who I want you to modify, okay, don't say I can't, just modify. 10:46 Our text for today actually is about that, 10:49 and I'm gonna just my hands out. Philippians 4:13, 10:55 I can do everything through Him who gives me strength, 10:59 strength and you had used that a lot, right. 11:03 Okay now see the direction your toe is going, 11:05 that's the direction your knee is gonna go. 11:08 You are just gonna push that down right and stay back, 11:12 stay back, you just want that knee to go. 11:14 You don't want to bring your body, 11:16 you are just gonna hold it right there. 11:17 And you should feel pressure right here, 11:21 a little tiny bit of a stretching here, 11:24 but pressure there. 11:25 If you want to make it even more, 11:27 if I've got somebody out there that can this is like, 11:31 oh I can do more then that, great, 11:33 step way out there and really go for it, okay. 11:37 But if you need to modify, this is the Warrior II. 11:41 You are just pressing in and come back and pressing in. 11:45 And now I want to just look toward my finger, 11:47 toward my toe, I want to really stretch that, 11:51 press back and come back and press back. 11:56 So, I'm just gonna do maybe eight to ten presses this side, 12:01 then I'm gonna switch and go the other side, 12:03 so my toe is forward here and my toe is bent here 12:07 and I'm starting to put pressure in the quad, not the knee. 12:11 Make sure that you be careful that you don't take 12:14 that knee over the toe. You don't need to do that, 12:17 in fact I don't want you to do that 12:19 and you gonna press down and come back, 12:21 and press down and come back. And then you are gonna give it 12:22 a big push, we don't want to hurt your back, 12:25 okay so make it all right there. Yeah, press okay, 12:31 now I'm gonna tighten in. If I have back issues, 12:35 I'm not gonna take a big move and pull my leg in. 12:38 I'm gonna press it back like that 12:40 and I'm gonna stand here, and I'm gonna step out 12:43 the next side, right. So, you are gonna turn 12:46 that toe and you go way, out there as far as you can. 12:50 If you had a hip issue, don't go so far, 12:55 but try it, okay. 12:57 If Pam can do it, you can do it, right Pam? 13:01 Pam told me, that when she get diagnosed with fibromyalgia 13:06 that she took a attitude of 'if it hurts, 13:10 move' instead of if it hurts roll up in a ball. 13:14 So Philippians 4:13 would be her text, right? 13:18 I can do everything through Him 13:21 who gives me strength, okay. 13:25 So, we're gonna come right. right, yeah just come right in, 13:28 bend that knee come right into it. 13:30 Right, till you feel the stretch, 13:32 till you feel that moving in, put in a little weight 13:34 in there, got it. Yes, you can go lot more, 13:39 good, good, good, keep going, press it out there, 13:43 press it out there, you're going in the direction 13:44 of the toe and your other toe wants to go straight, 13:47 straight on because my body is pretty straight. 13:50 I'm not turned this way, I'm turned this way, 13:53 but I'm pushing into that then I'm gonna look toward 13:55 those fingertips and I'm gonna feel it right in here. 14:00 So I'm waking this up, I'm waking this up, 14:03 I'm getting my ankles actually more flexible by going 14:07 through this, and I'm gonna come back in carefully, 14:10 be right in here and I'm gonna do what's called 14:14 the Walker's arms, okay. 14:19 So, if you're walking your arms are going like this 14:22 you know if you walking fast, right. 14:24 So, I'm gonna put one foot in front of the other 14:27 and for those who you have balance issues, 14:30 do this close to a counter or table that you can put 14:35 your hand on that because is it balance 14:37 a little balance test as well. One foot in front of the other, 14:42 kind like on a straight line, okay. 14:44 Now here is the deal that I want you to do Pam. 14:47 I want you to open, see that. So, you have my affirmation 14:50 to do that, you don't. I want you straight over 14:54 that toe just like that, okay. Now, I'm gonna soften my knees, 14:59 I'm gonna stay on my surfboard, see. 15:02 I'm gonna bring my arms up here. I'm gonna tight in and I go 15:06 one and two and three and four and five and six 15:11 and seven and eight and nine and ten and stay with it. 15:17 Two second set, breath, force it on the surfboard, 15:21 keep those knees locked, not locked, unlock. 15:25 Go, go, go, push, push, push, push 15:29 and we are done, take a maybe breath, 15:34 okay so we just loosen up all that upper body, okay. 15:38 And within the sphere of that you can do it. 15:43 Now the next one is the beginners plank. 15:46 Instead of going on the ground which appeared home, 15:50 be my guest, go right on the ground. 15:52 But lot of times when you're gonna go walk 15:56 you maybe in place that you can get on the ground. 15:58 I've been in Africa, India, I don't know wherever 16:02 and sometimes you just don't want to get on the ground 16:04 and you will want go for a walk. So, I'm just gonna turn it, 16:07 it could be a bench, it could be a tree, it could be anything. 16:11 So, I'm gonna turn, and I'm just gonna put my hands 16:14 right here on my chair like that. 16:17 I'm gonna step out, and I'm just gonna hold it 16:21 right there for about 30 seconds, okay. 16:23 So, she stepped out, you're gonna push 16:25 your chair back just a little bit more. 16:27 I don't know if that's okay all right. 16:30 Now look at my shoulders, my shoulders are over 16:32 my wrist, right. And I'm gonna hold it 16:36 right there, yeah big breath. If that hurts your wrist at all, 16:41 all you have to do is go on your fist, 16:44 so that you keep your wrists neutral. 16:46 And I will show you how to do that in some upcoming sections, 16:50 so that we can strengthen our upper body 16:53 without hurting our wrist. We're gonna hold there, 16:55 are you counting Pam, are you at 30? I lost the count. 16:59 Then we can do with another thirty. 17:01 Don't let yourself drop there, okay Summer, 17:03 pull that belly button in. There you go, big breath, 17:07 hang on, hang on yeah hang on, big breath, 17:11 okay when I say three, you're gonna bring both 17:13 your legs off the ground, I'm just kidding don't do that. 17:16 Come back in, come back in. Okay, my knees are bend, 17:20 see my knees bend. I'm gonna come up 17:23 put your hands here I'm gonna come up. 17:26 Now I've just put a really good load 17:30 in my upper body without hurting, 17:32 stressing, anything, okay. The next one is, 17:37 we can do of the chair as well a bench, a tree, 17:41 car fender whatever. So, we've got it right here, 17:45 And we're gonna come, put our hands here, 17:48 fist if we need to and we're gonna take 17:51 one leg out and I'm going to go like that, 17:53 I need to bend it if I need to modify. 17:56 So, you have permission, you don't? 18:00 Summer, okay, so the leg is straight out, 18:03 right, everybody's leg is straight out. 18:05 Most of us are going be doing it with Summer, 18:07 only a few of you have permission 18:09 to go with Pam, so you keep the knee bent just a little bit. 18:13 So, you're right there, same thing, 18:15 but here is what's gonna happen. I'm gonna take the opposite hand 18:19 and put it over the chair and if I were down on my knee, 18:25 I would be doing this very same thing 18:28 but I would be on my knees instead of my foot. 18:30 But I'm trying to show you a routine that you can do 18:34 without getting on the ground, hold it, 18:36 it's gonna be balancing, hold it, 18:38 tight tummy, breath bring it in, 18:40 bring it in, take a big breath. 18:45 Other foot is gonna up, tighten tummy yes, 18:50 yes, yes, yes, yes. Pam's stomach is tight, 18:55 she just told me. But our hand 18:57 goes out tight stomach. Now I want see that leg 19:00 come up just a little bit more some of the old that's good, 19:04 stay right up there, put your heal down, 19:06 heel ah, there, right up there reaching, 19:10 keeping tight, right there tight, tight, 19:12 tight right big breath, big breath, 19:15 big breath bring it in, bring it in, 19:17 bring it in, back off. And we're gonna keep going, 19:21 so that we can finish up most of these today. 19:24 So, now we're gonna go into the raising ups, okay. 19:28 So, that we're gonna help ourselves 19:30 and here is how we are gonna modify it. 19:32 So if you are not used to bringing your knee up, 19:35 really high, okay that's really hard 19:38 for some people to do. You just bring it up 19:41 a little bit and up a little bit, 19:43 but here's what you don't do. Pam and Summer, bend over, 19:48 don't bent over. So right here is fine, 19:53 drop and this is fine. If you can bring it up 19:58 to 90 degrees at the hip, that's what I want. 20:01 If you can bring it up higher that's what I want. 20:03 But when that knee comes up what happens right here, 20:06 Ms. Pam? It pulls in. 20:10 You pull your stomach in, yes, 20:13 you're gonna pull that stomach in, 20:14 so see we're trying to get really nice stretch 20:16 all through the hamstring, all through that lower 20:19 in the gluteal all to the lower back 20:22 where you need to take care. So keep it on, 20:25 you are doing good. This is what you call training, 20:28 I don't do it you do it. I was enjoying 20:32 something here. Something forward... 20:34 This is when you guys keep going all right. 20:36 See, you're either with Pam or you're with Summer, 20:40 keep going. So, you want do 20:42 about two sets of ten with each leg, 20:47 so that's good, come back down. Now, we're just gonna step out 20:51 just like that, okay. 20:54 So, now we're moving out this way. 20:56 Remember, this is trying to get you to move 20:58 in three plains, so it's a tri-plainer, walking, 21:04 getting ready to walk, walking work out. 21:05 So, we're right here, and all I'm gonna do 21:08 is soften my knees and I'm gonna bring one hand up 21:12 and I'm gonna let the other hand 21:14 slide to my knee. 21:19 And as I slide, I'm gonna keep one leg bent 21:23 and one leg straight. Okay, so I'm always 21:27 gonna keep one knee bent and that arm is going 21:31 to come down for a minute and then I want go straight up 21:33 with it I'm gonna look out, okay. 21:36 So one knee is very bent, 21:38 so the hand that you're coming down. 21:40 Your that knee is to be bent toward me. 21:43 This one? That one. Perfect, come right into it 21:47 and you're up there like that. Okay, I'm lost. 21:50 And come back down, you're doing great and come back down. 21:53 Now, I'm gonna bent and I'm gonna come up, okay. 21:56 So as I go down this knee is gonna bent, 22:00 this knee is gonna stay straight, okay, right. 22:03 So, I got my arm up, this knee bent, 22:07 that knee stay straight. I'm gonna come down, 22:10 I'm gonna feel like I want go here, but I don't. 22:13 I want to keep that arm up there as I'm coming down, 22:16 coming down, coming down and it goes far as I can. 22:19 If I can only go to my knee, perfect, that's fine, 22:22 keep that arm up, you're opening that chest, 22:24 you're stretch, working through that peck 22:27 and to the back right, then you're gonna come back up. 22:30 Okay, this is you did like maybe three times hold it 22:34 for about five to ten seconds. Now, we're gonna do 22:38 the revolving leg touches all, right. 22:43 So this is gonna involve again a bent forward. 22:47 So for people with back issues and stuff 22:49 that can be you know problematic, 22:52 so we're not gonna be problematic, 22:54 we're gonna modify. So, we're gonna bent the knees 22:56 just a little bit and insteadof going down here 23:01 and going all way to my foot, Summer is gonna do that, 23:04 so open wide, open your legs really wide, 23:07 really wide, really wide, there you go. 23:10 Take one hand across your body 23:13 and you're gonna go to your foot. 23:15 Pam is gonna go to her knee, but my knees 23:18 are gonna be bent, right. Okay. And my other hand is up over, 23:22 so I'm gonna be down there right, 23:25 I'm gonna just stay right there and then I'm going to take 23:28 that arm over here, but you Summer 23:30 are gonna just walk here hand over there. 23:33 And I'm gonna turn, so it's a real slow move, okay. 23:39 And I had a little bit of a bend in my knee 23:42 and you're gonna all the way to your toe, aren't you, Summer? 23:45 There you go. Okay, and you're gonna 23:47 bent your knee and then we're gonna revolve, 23:51 so it's revolving toe touch or knee touch, right. 23:56 So it's perfectly fine to touch your knee and then revolve, 24:00 but your knees are soft and then you're gonna 24:02 come back around, you're gonna go 24:03 as far down as you can, then you are gonna come back up, 24:07 take a big deep breath, okay. You're ready? Last two. 24:12 How you are doing out there? You're claiming your text. 24:17 You needed to be strong... Okay this is called 24:21 you know lot of ... we're just gonna put 24:23 our hands down and walk out, okay. 24:25 I've heard this called the downward dog, 24:27 but we're going to just put our hands down here 24:31 as if we were gonna pick up something that we dropped. 24:34 Okay my knees are bent, I'm not gonna pick it up, 24:37 I put my hands right there and I'm gonna walk 24:40 my hands out and put my heels down, if I can. 24:44 Now your knees need to be, your feet need 24:46 to be a little bit wider than that, Summer, there you go. 24:49 And you're gonna walk out as far as you can, 24:50 you put your heels down and if it bothers your wrists, 24:54 you're gonna put you fist down right. 24:57 You are gonna hold, take a breath. 24:59 Summer, I want those legs real straight 25:01 and if you need to bring your knees, 25:02 I mean your heels up bring them up, okay. 25:05 So walk out and stretch those legs back there, Summer. 25:10 There perfect, you walk out just enough, 25:12 so that she can keep the legs straight 25:14 and the heels down, okay. Then I'm gonna walk back, 25:17 I'm gonna bend my knees. 25:19 I'm gonna come back up like that, perfect. 25:24 Now, I'm gonna pull my chair up here 25:26 because you are tired, aren't you? 25:27 You can put chair up, okay good. 25:31 Now, you could do this laying down. 25:33 We've done this before in some of the back moves. 25:36 This is a very important move for backs 25:38 and it's good one to always do as much as you can. 25:41 But we can do it in a chair. So, we're gonna take our knees 25:44 and go this way, so I'm just gonna bring my knees 25:47 that way just like that and I'm gonna turn 25:50 the opposite way just like that. 25:53 I'm gonna put that hand right on my shoulder. 25:55 So, I'm gonna press that down or I'll bring this now. 25:57 I'll put this hand out here and I will push. 26:00 So I'm kind of like opening a jar with my body. 26:04 So, I'm just gonna go out here like this and if you need 26:07 to bend your elbow a little bit you can bend your elbow, 26:09 if bothers your shoulder or anything. 26:11 But what's happened right here Summer. 26:14 Yeah, I want you to look at that finger over there, 26:17 just look and pull like if I was there pushing 26:21 your hand back, I push it back that way, 26:23 back here, there and look back over there. 26:27 Yeah, I want to get that next stretch 26:29 and you are gonna hold it there and you can even bring 26:32 your leg up if you want to, you have to, ooh, 26:36 she is doing it, come back that was a good move 26:39 and come back around. So we're going I did it, 26:44 not yet and you are gonna go this way, okay. 26:47 And you gonna look over that shoulder, 26:48 you can even pull that leg up if we want 26:51 to and so you are getting that nice transverse move, 26:54 that nice transverse stretch and again I'll try 26:57 to hold it there. Yeah, back there, 27:00 I'm pushing, pushing, pushing, pushing. 27:04 We're gonna get you to do. If Summer can do it, 27:08 you can do it. Now, we've gone from Pam to Summer. 27:13 We're gonna get you in shape. We hope that you enjoyed this. 27:17 This is a Walkers Daily Dozen. It will get you ready 27:22 even you can't go for a walk, maybe you need 27:24 to just do some movement in different plains of motion. 27:29 We here to serve one and another, all right. 27:31 We are here to serve one and another. 27:34 Pam had never done any of these moves, 27:36 a little scared, were you a little scared? 27:41 Yes. Go ahead you might and she did it, 27:46 she did the whole thing the Walkers Daily Dozen. 27:48 She can be a better Walker now. 27:51 go ahead, I can do eveirything, 27:57 everything through him He gives me strength. 28:01 And I know you have said that a lot of times. 28:04 If you have fibromyalgia, if you have back problems. 28:06 You can do some many things that's gonna help you. 28:09 Be with us next time. |
Revised 2014-12-17