Participants: Andi Hunsaker (Host), Lyndi Schwartz, Lauren Rittenhouse
Series Code: NBAS
Program Code: NBAS000025
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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 Do you know what the fastest growing epidemic in America is? 00:14 Do you know that it can even be in your own home? 00:18 But do you know there something that you can do about it? 00:21 What is it? 00:22 Stay tuned and we'll tell you. 00:47 Hello and welcome to Body and Spirit Aerobics. 00:51 My name is Andi Hunsaker, 00:52 and our program today is Step For Life. 00:56 I want you to welcome my guests, to my right 00:59 is Lauren Rittenhouse from Boston where I live. 01:02 And she is joining us, she is a musical person, 01:05 she plays the cello. 01:07 And she is a cellist, she played with a group called 01:09 The New England Youth Ensemble, like you to welcome her. 01:13 And then to my right, my other right, 01:15 I'd like to welcome my twin sister. 01:18 She's been one of my very dearest friends 01:20 for about 55 years now. 01:23 And you too ought to know, and she is also a physician, 01:26 Lyndi Schwartz, practicing medicine at Kettering, Ohio. 01:31 And today we'd like to talk a little bit about It. 01:34 You heard it on the teaser, 01:35 the fastest growing epidemic in the US today. 01:39 That It is obesity or overweight. 01:42 And do you know, 01:44 that 67 percent of the population in the US 01:47 are overweight or obese. 01:49 Why is that important to us? 01:51 Well, did you know, 01:53 that obesity can be one of the causative factors 01:57 for multiple cancers including melanoma. 02:01 We know breast, we know cone, 02:02 they're several others but melanoma. 02:04 So when you put on that sunscreen, 02:06 think to yourself that obesity can cause 02:09 is etiologic in melanoma as well. 02:12 So very important for us, 02:14 to move and to get our bodies together. 02:17 And that's what we're going to do right now. 02:18 Today's program, we're going to be using a step, 02:22 but you don't need to use a step. 02:24 By the way, I want to welcome you the audience as well. 02:27 You don't need to use a step, you can use just the floor. 02:30 Or, if your husband is handy or you yourself are handy. 02:33 Maybe a man is watching the program, welcome too. 02:35 You can just take a nice piece of board 02:38 and make it about 6 inches off the ground. 02:40 And you'll be ready to go. 02:41 Just make sure that you're safe and you wear a good shoes. 02:44 We're gonna begin now. 02:46 I'm with just stepping up and stepping down, all right. 02:50 Step up and down, and up and down, 02:55 just like a normal walk, just like you be walking. 03:00 Normal walking, once we have that, 03:03 and it's very important to look down at your step, 03:06 when you step up on the step. 03:07 Step up with your heel and down with your toe, all right. 03:11 See you'll step up with your heel and down with your toe. 03:15 Now when you have that in place, 03:17 the way that we change legs is we'll give a tap 03:21 with the same leg that we came down with, all right. 03:24 We're gonna demonstrate, are you ladies ready to go? 03:26 Oh! Yeah. Good, excellent. 03:30 Just step up, tap down. Now will tap down, same leg. 03:40 Very good, do you see this we're tapping with the same leg? 03:46 Very good. 03:52 Very good, now we're gonna add our arms. 04:02 Very good. Okay, now we're gonna keep taping. 04:13 Okay, but do two sets of four, 04:15 we just go singles now just keep going, singles. 04:25 Do you have that? Very good. 04:27 Now we're gonna move on from our sets of singles. 04:34 Tap, tap with your left. Tap right, tap left. 04:40 Now we're going go to knee lifts, 04:41 let's go to knee lifts in one. Two, knee lift. 04:48 Good, knee lift. Knee lift, knee lift. 04:54 Now we'll do repeaters, one, two, three, down. 05:00 Right, two, three down, one, two, three, down, sorry. 05:07 One, two, three, down. 05:10 Now we'll curl our legs, three, singles, singles, singles. 05:20 Now repeaters on the right leg, two, three. 05:25 Next leg one, two, three, next leg. 05:29 Gonna read this, two, three, next leg. 05:33 One, two then you look to the corner. 05:36 To corner, next corner, next corner, next corner. 05:44 Now repeaters, repeaters three, next leg, two, three, very good. 05:53 Next leg two, three, good, one, two, three. 05:59 Now knee to the corner, singles, very good, very good, very good. 06:10 Singles, two more, last one and then repeaters. 06:15 Same leg one, two, three, down. 06:19 Next side one, two, three to corner again, singles, 06:25 singles, last one of the singles, sorry 06:28 next leg, next leg with the singles. 06:29 Now we'll do repeaters. 06:34 Left side, three, now we do leg curls to the corner. 06:40 Leg curls, curl your leg in the back, third one, fourth one. 06:44 Now repeaters, one, two, three, 06:48 next side, one, two, three, next side. 06:52 Now single knee lift to the center. 07:00 Arms, knee your legs. 07:03 Now next thing we're gonna do is stepping and kicking. 07:05 So on the fourth one, next one will be a kick, okay. 07:11 Step and kick, no arms, step and kick, very good. 07:20 We repeat that knee lift again, 07:22 so we get that, no arms, step and lift, lift. 07:28 Good, lift before and we step in and kick. 07:36 Step and kick is it again. 07:37 Step and kick. Step and kick. 07:41 Get ready for another move, 07:43 we're gonna be turning, all right. 07:48 Now we're gonna do another one like a steering wheel. 07:52 On the next one will do it, step and kick, step and block. 07:57 Keep your balance, step and block. 08:01 Now go and step and kick after this one. 08:03 Step and kick, step and kick, step and kick, step and kick. 08:10 Last one, we'll tap behind this to the corners. Very good. 08:20 Just turning around, very good, very good, good. 08:28 Now, we'll go to our single knee lift, 08:30 and about four more to the center, with a block, okay. 08:38 Last ones at the center, step and block, very good. 08:42 Step and block, step and block, step and block. 08:46 Now we can do step and kicks. 08:49 Step and kick, step and kick, be careful with the step. 08:53 Step and kick, step and kick, very good. 08:56 Now biceps go behind us, just kick behind us, good, very good. 09:04 Now these are going to be some basic steps 09:05 that we are going to be using, very basic steps. 09:10 Now turn to the center and to tap up, tap down. 09:16 Right foot tap, left foot tap. 09:20 We are getting ready for a sequence now, 09:22 we're gonna get a cool down. 09:24 A little bit of stepping up and down. Very good. 09:29 We're going to do a single knee lift with our arms, 09:31 then we'll do leg curls. 09:33 And then we'll do a knee lift and block. 09:36 And then we'll do that sequence twice. 09:39 Are you ready? Yes, we're ready. Very good. 09:41 Then lift with your arms, four of these. 09:48 And we'll do the repeaters next. 09:49 Three, two, three, next leg, two. 09:55 Then we'll do curls, next leg, step and curl, very good. 09:59 Center, center, side I'm sorry, just this last one, repeaters. 10:07 That's right, one, two, three, very good. 10:12 Single knee lift and block, single knee lift and block. 10:16 Leg kick, next kick, step and tap behind you. 10:21 Step and biceps curls, do this four times. 10:25 We'll begin again with single knee lift with arms. 10:28 The corner, the corner, last one, repeaters, three. 10:38 And next side, two, three, very good. 10:42 Curls, very good, leg curls behind you. 10:48 Leg curls behind you, now do repeaters, three of them. 10:52 The other side very good, now, then do lift and block. 11:02 Very good, get the punching sequence. 11:05 Tap and punch, step tap behind us. 11:11 Step tap, very good, very good. 11:19 Now what we gonna with our arms, 11:21 put them our waist and we're just gonna do a simple turn, 11:24 tap up, see a turning, 11:28 this get you with the turning very good, very good. 11:35 Now we got to come to the center about four counts three, four. 11:42 Now just stay in which consists just tap and tap down, tap down. 11:49 Now we're gonna step wide on our stairs okay. 11:55 Okay widen your stairs, no arms then we add some arms. 12:03 Ready for the arms? Yes. 12:06 Okay, be careful on the step, look at the step, 12:12 you're doing great out there, how you're ladies doing? 12:14 Good. Good you got it, good finally we got it. 12:20 Now, we eliminate the arms and we come, 12:23 come back and forth okay and turn. Good job. 12:37 Now we're gonna stretch our arm on front of us 12:39 like a vegetable patch like this. 12:43 Good, good, good pretend you're tearing your cabbages. 12:52 Good now we gonna keep doing this, 12:55 we're gonna lose the arms and we gonna do a lunge back. 13:00 Okay, stay close to your step we gonna lunge on next one. 13:03 Same leg back, lunge back, lunge back, lunge back, 13:10 lunge back, lunge back, lunge back, do you've that out there. 13:16 You are looking good, how are you ladies lunging? 13:19 We're doing well quite actually. 13:21 Good this is a workout I tell you. 13:24 Okay, now we are gonna do this 13:26 and we gonna move our legs very quickly. 13:29 So no lunging next time we will do it, 13:34 change and lunge back. Good job. 13:47 Good job. 13:55 Okay, now we tap up and tap down the corners. 14:04 Good, good. 14:07 Now we get do a knee lift up to the corners 14:12 and do another repeaters all right. 14:14 Next knee lift, very good, very good hands on the waist, 14:24 on the next one after this one we do three repeaters 1, 2, 3, 14:31 other side 1, 2, 3, other side 1, 2, 3, other side 14:39 now we step and kick after this one. 14:41 Good job step and kick, very good, 14:45 you loose our arms very good. 14:48 Don't forget leg out use the muscle to grind your, 14:52 your muscle so you don't injure your knees, 14:54 very good, very good. 14:58 Now lets tap up, tap down again, 15:02 just keep taping down, tap close to your foot very close. 15:13 Okay, we are going to corner next 15:15 and we do a knee lift very good, up arms up, very good. 15:26 Now three times repeaters good job, next side, good job. 15:34 Now step and kick good job, good job, good job. 15:40 Repeaters on the next one, good job. 15:48 Good job, lets do this again. 15:54 Kick, lunge, you guys counting? 15:58 Last, last one now we're go to our secrets we tap up, 16:02 go down, knee lift step and kick good job. 16:06 Tap, step up, mix it, step and kick turn this side, 16:15 knee lift, step and kick do this step up. 16:22 Now we turn to the center, very good, 16:24 lets do in the center we do up and down. 16:26 Tap up, tap down, tap up, tap down, 16:32 we're do alternating V-step again, so on four 1, 2, 3, 4, 16:42 and alternate V-step good arms tap with your leg good. 16:52 Tap with your leg. 17:02 Good job. 17:07 Now, we turn and do a lunge, lunge, good job, good job. 17:21 Now we do the change with your, very good, good job 17:29 we will do a change now with the double step. 17:33 Good job, good job. 17:36 Turn and turn, how you doing out there? We're doing. 17:42 Good, good job, now we do the tap up, 17:50 we come to the center, tap up, tap down, 17:53 knee lift, kick, tap again, knee lift, kick, very good. 18:02 Turn to this side very good tap up, 18:06 knee lift, knee kick, tap up, knee lift, kick. 18:14 Turn this side very good, tap up we do this twice knee lift, 18:20 kick one more good job, good job. 18:26 Kick other side, knee lift, knee kick, 18:35 turn to the other side, did we twist already? No. 18:39 Tap up, knee lift, knee kick and again, knee lift, kick. 18:49 The other side, good kick, tap, 18:58 same side knee lift, turn to center. 19:03 Tap up, tap down 19:08 we are gonna do add a blocking sequence and a kicking sequence. 19:12 Knee lift up, up again one more time and punch and kick, 19:21 punch and kick, punch and kick, punch and kick, punch and kick, 19:29 punch and kick, punch and kick, punch and kick, punch and kick. 19:35 Tap up, tap down just pounding your waist, good job. 19:41 Hope you're finding this step easy to follow, 19:44 we're having some interesting times with it 19:47 but we're catching on. 19:49 The important thing is to be very safe on the step, 19:53 you tumble off very easily and hurt yourself, very good. 20:05 Okay, we're go to the corner again 20:06 and do a knee lift and repeaters. 20:15 Knee lifts, we will count for four and then we're going to, 20:19 want to the right side of the step all right. 20:23 So one, one, and two, and three, 20:29 and four to the corner now right, 20:33 left sorry about that, one other side, 20:39 the other side, other side. 20:43 We do this four more times then we do leg curls 20:45 to the center, two, three, four, five. 20:53 Now we do leg curls to the center, leg curls to the center. 20:59 Leg curls, your leg goes up in the back, 21:03 leg curls to the center, leg curls, leg curls, 21:10 leg curls to the corner, right good job, 21:13 next side good job, good job, good job 21:20 stay safe on that step good job, 21:25 now we will do kicks to the center 21:27 after this other side one more to the center, 21:31 good, kick, kick, pretend you're kicking a ball. 21:40 Yes, good, good job. 21:46 Now we kick to the center to the side, 21:48 to a side other side, good job, good job, 21:58 good job, good job, good job excellent. 22:04 After four of these we go and do the blocking sequence again 22:09 this is two and this is one to the center, good job. 22:15 Pretend you're driving a race car, good job. 22:22 Now step and kick, step and kick, step and kick, 22:27 step and kick, step and kick, we'll do the blocking sequence 22:32 after two more of these to the side. 22:34 The blocking sequence turn this side, good job. 22:43 Step and kick, step and kick, step and kick, step and kick, 22:50 step and kick, step and kick. 22:53 Now we will do a sequence that has five things in it, 23:00 come to the center have a just step up, tap down, 23:04 step up, tap down, very good, step up, tap down 23:11 before we get to the other peek, 23:16 very important to keep your balance. 23:23 Good, now we'll do one more sequence before we cool down, 23:27 we will do a knee lift to the corners, 23:29 we'll do leg curls and then the blocking sequence 23:33 and then will cool down alright, are you ready to go? 23:37 Yes. So let's go. 23:39 Let's turn, good job, lift, knee lift, knee lift 1, 2, 3, 4, 23:53 I'm gonna do repeaters right here, repeaters 2, 3, good job. 23:58 Go to other side in single knee lift, 24:02 single knee lift, single knee lift, one more 24:05 and then repeaters, repeaters, three good job. 24:11 Now we're gonna do the leg curls single same side 24:15 same side for four, just three, two, one. 24:22 Now repeaters, three other side, single four, three, two and one. 24:35 Repeaters, three good job, 24:39 lift and block the other side good job, 24:43 another block, another block step and kick, 24:48 step and kick, step and kick, step and kick. 24:54 Alright, let's do tap now behind us, 24:57 step behind you, step behind you, 25:01 step behind you, step behind you. 25:05 Now we have a treat for you need a some of you out, 25:08 they may know Virginia-Gene Rittenhouse, 25:12 well had the privilege of having the in-law, 25:17 daughter-in-law, great daughter-in-law 25:19 sort of Virginia-Gene with us today the Lauren Rittenhouse, 25:25 she married to the Rittenhouse family. 25:26 Let's go to center step down. 25:29 Lauren just tell us little about 25:31 your family the Rittenhouse family. 25:36 That's right Andy. 25:37 Dr. Virginia-Gene Rittenhouse 25:40 is married to Dr. Harvey Rittenhouse 25:42 and they are actually my husband's aunt and uncle. 25:46 So Dr. Virginia-Gene Rittenhouse 25:47 she started the New England Youth Ensemble 25:49 many, many years ago, some of you 25:51 may have heard them play all over the world. 25:55 And I met my husband in the Youth Ensemble. 25:58 Wow! He was playing the cello and I joined the orchestra 26:01 and we started to share a stand together. 26:04 Wow! This guy is really cute, and so the rest is history. 26:11 So we have two children David and Julie. 26:14 They both play the cello also. 26:16 So we have a family cello quartet. Wow! 26:19 And Julie is now a medical student, 26:22 first year medical student at Loma Linda University 26:25 and David is a junior in high school. 26:28 And we have three cats as I told you before, 26:31 Misty, Vermi and Shadow. 26:34 You have a dog though, right? 26:35 I do, I've got a dog, Winston, my pride and joy. 26:39 Alright. 26:42 Alright, so we keep cooling down 26:44 and I'm just gonna go side to side now, 26:48 very good, just cool down bring it down. 26:51 This has been a difficult workout, 26:53 so we're just keep cooling down going side to side, very good. 26:59 And we'll stretch a little bit very good, 27:02 let's move our arms just nice and gently. 27:10 Very good, very good. 27:16 So, if you feel that you have a problem 27:24 with being overweight be sure to contact your physician 27:30 and have them do what we call a body mass index test on you. 27:34 And now we help you know 27:35 whether not you are overweight or obese, 27:39 because after all we are witnesses for Jesus. 27:44 And I'd like to just have a little quotation 27:47 from First Corinthian, the Apostle Paul 27:49 one of my favorites Gospel writers I call him. 27:53 "Whether therefore ye eat, or drink, 27:56 or whatsoever ye do, do all to the glory of God." 27:59 And because we know that Moses told us 28:01 that the glory of God is his character, 28:04 we want to reveal him to the world 28:06 and we want all of our activities 28:08 or appearances to be evidence of him. 28:11 Thank you for joining us, have a great day. |
Revised 2014-12-17