Participants: Andi Hunsaker (Host), Nancy Diaz, Lyndi Schwartz
Series Code: NBAS
Program Code: NBAS000038
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00:01 The following program is designed
00:02 to demonstrate simple workouts 00:03 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 If you want to lose weight, 00:13 you gonna have to lift weights. 00:15 Join us on Body & Spirit. 00:40 Hi, welcome to Body & Spirit Aerobics. 00:43 I am your host today, Andi Hunsaker 00:46 and I'm from Boston where I'm a physician. 00:49 Joining me today are two wonderful guests. 00:52 First we have Nancy Diaz 00:53 visiting all the way from Portugal 00:56 and we're so happy you came across those seas. 00:59 But you came in a plane. 01:01 And my twin sister, my dear friend 01:03 and confidant for multiple years, 01:06 we won't tell them how much, will we Lyndi? 01:08 Fifty-- No. 01:10 Okay. Lyndi Schwartz 01:12 and she is also physician from Ohio. 01:15 And today we're going to be doing some weights. 01:19 But before we do, 01:20 I'm gonna give you some courage 01:22 in this devotional thought. 01:24 It's taken from Isaiah 41:10, 01:27 "Fear not, for I am with you, 01:29 be not dismayed, for I am your God. 01:33 I will strengthen you, yes, I will uphold you, 01:37 I will uphold you with my righteous right hand." 01:40 Amen. That's Isaiah 41:10. 01:43 Now it's very important to lift weights 01:46 and the legs are foundation 01:49 but the arms are also foundation. 01:51 Think about if you didn't have any arms, 01:53 you couldn't cook, you couldn't carry your children. 01:55 And so we're gonna build up our arms today 01:58 with some weights of varying sizes. 02:00 Now if you do not want to use weights, 02:02 you don't have to. 02:03 But again we don't want to 02:04 stretch those muscles that are cold. 02:07 So we can have a little bit of warm up, 02:08 little active warm up today 02:10 and I want you to take your knees, 02:12 don't put your hands down here that's cheating. 02:15 Put your hands a little high 02:16 and let your knees meet your hands. 02:19 Nice flat pumps or you can have fist if you like. 02:22 We'll just go like this for a little while 02:25 and then we're gonna do a little bit of running 02:28 that will get us nice and warm. 02:30 And then we're gonna go to the weights 02:33 and you can pick up any size of weight 02:35 you want from two pounds to 50 pounds if you'd like. 02:39 We're gonna do a little bit lighter. 02:41 All right and the heavier the weight, 02:43 I'll just tell you right now, 02:45 the obviously more bulk you may have, 02:49 but also the number of repetitions, 02:52 the leaner you'll be. 02:53 So if you wanna lot of bulk, you'll do fewer repetitions. 02:57 If you want to be lean you'll do more repetitions. 03:00 All right, let's do a little bit of running girls. 03:02 A little bit of running 03:04 and we'll pick our knees up. 03:07 We'll do 15 seconds of running each side. 03:09 We'll do this and then we'll do legs behind. 03:13 We're all runners, aren't we? Yeah. 03:15 In fact Nancy was running and was chased by a dog. 03:20 Were you bitten? No. 03:21 No, but it was scary. 03:22 It was scary. 03:24 And her husband has to rescue her. 03:26 All right, kick it up behind us. 03:27 Kick it up behind us. 03:29 All right, very good. Kick it up behind. 03:36 Right, now to the side. 03:38 Good. We'll get nice and warm 03:42 and we'll be able to lift weights much better. 03:46 Now throw arms up, add your arms to the running, okay, 03:50 this, just move your arms, move your legs. 03:55 Very good. 03:59 Very nice. And this is very good, 04:03 anything you're going to do, just warm up a little bit. 04:06 All right, let's stop and just rolled our shoulders in 04:11 just relax the shoulders, roll them in and out, good. 04:17 Put your arms out, we're gonna wash some windows, 04:21 wash some windows. 04:24 I'm washing my windows. 04:26 I'm gonna wash your windows. 04:30 That's right. 04:31 What's Portugal like? Next direction. 04:34 Portugal pretty nice windows, lots of windows, 04:38 wash their windows too. 04:40 Draw the windows, all right. 04:43 Good, let's clasp our arms in front of us, 04:47 just like this if you want 04:48 and just roll your shoulders over. 04:50 Nice round, back, good. 04:54 Now take your arms behind you 04:56 and just clasp your hands up high 04:58 and just pull them down low and just stretch. 05:02 Stretch there for us. 05:04 And these are called static stretches. 05:06 Now we'll do some ballistic stretching 05:09 and you can just move around. 05:12 Ballistic means you are moving around. 05:13 So just sort of little ballistic stretching 05:17 before we pick our weights 05:18 which we're getting ready to do. 05:21 All right, good. 05:22 We just gonna stall a little bit 05:23 before we pick up the weights. 05:25 No, we won't. Okay. 05:27 We get moving, all right. 05:29 And we are going to work our biceps. 05:32 We're gonna do what we call in and out biceps. 05:36 We'll begin here and then we'll be here. 05:39 All right. How much shall we do? 05:41 Enough to be lean, that's the correct answer. 05:43 All right. All right, 05:44 so in and out the biceps. 05:46 Next step, so we do 20 here. 05:51 Let's begin and bend your knees, 05:54 never stand up straight, 05:56 it puts a lot of excess on your back. 05:58 Let's do as many as we can. 05:59 Oh, I forgot to do in and out, 06:01 so we go in here and then out. 06:04 That was just in practice. 06:05 And in, keep your arms very close 06:07 to your shoulder, to your body. 06:10 In and out, do nice and slowly, 06:14 in and keep your legs, your knees bent. 06:18 Very good. 06:20 It's very important not to have any 06:23 excess pressure on your spine. 06:26 How many have we done so far, do you think? 06:29 It feels pretty good, I haven't counted. 06:31 Oh, good. 06:32 Next step, next step we'll do a little garden work. 06:38 All right, we'll do two more of this 06:41 and then we'll do garden work. 06:42 And guess what we're gonna come back to this. 06:44 All right, very good. 06:46 Let's put down one weight 06:49 and keep one weight in your hand. 06:51 Let's do our right side first, 06:52 let's put our leg out to this side, 06:55 put your arm on your shoulder here. 06:58 And let's--let's do a little gardening. 07:00 Is your lawn little long? 07:02 Let's mow it. 07:04 All right, we'll do about 25 of these, all right. 07:06 And that lawn mower just won't start. Five. 07:12 What about the driving kind? 07:13 It's right. 07:14 No driving kind. No driving-- 07:16 Bad lawn mower, bad lawn mower. 07:18 That's seven, we'll do about 25. 07:22 Actually we won't do 25 07:24 because we got another lawn mower that's bad, 07:26 some place on the other side. 07:27 All right. That's right, 07:28 the neighbor's lawn mower is bad too. 07:30 All right, so we'll do five more. 07:33 And this is very good for your triceps. 07:37 Just make sure, you're nice and stable 07:40 and we'll visit this again. 07:42 Last one, very good. 07:44 And when you lift your weights, 07:45 make sure your back is protected 07:47 nice and round and come around, 07:49 we're gonna do the other side. 07:50 All right, put your right arm on your knee 07:54 and we'll just do this poor neighbor's lawn mower. 07:58 All right, let's go, one. 08:01 I don't hear the sounds from lawn mower. 08:03 That's four. 08:04 Isn't quietest lawn mower, I've ever heard? 08:06 Six, uh, I think we google her driving lawn mower after this. 08:09 I think so get a riding lawn mower. 08:11 That's right. Much better than this crazy thing. 08:14 What about those where we just push around, 08:16 it didn't have any motor at all. 08:17 Oh, yeah, that was something. 08:19 That was something deep. We should have one of those. 08:21 We had one of those? Yeah, we did. 08:22 That's right. 08:24 My dad would cut the lawn with that thing 08:25 every Friday afternoon, 08:26 preparation day for the Sabbath. 08:28 All right, four more, two, three and four. Very good. 08:36 All right, now. Good exercise right there. 08:38 We're gonna do an exercise that's gonna require, 08:42 that you use lighter weights. 08:44 Because this is going to be 08:47 a little challenging in one direction. 08:50 You gonna change the grip on your weights. 08:52 And if you can look at my hands, 08:54 we're gonna have the weights like this first 08:57 and then begin to flip them over. 08:59 Like this first and this. 09:02 But beyond that we're going to be leaning forward. 09:05 I'll put one leg in front of the other, 09:07 put your elbows up because this is for biceps. 09:10 And we begin with the easy position. 09:12 Make sure your arms are 09:14 not out here, not back here 09:16 and we're gonna keep our shoulders 09:18 and our elbows the same location. 09:20 All right, we gonna go back like this, 09:23 we're gonna change positions and come back like that. 09:26 All right, let's go. One. 09:28 And we just do as many as we can. 09:30 And do not bring the weights past your shoulder 09:35 and that's how you do the best good with your triceps. 09:38 All right, is somebody counting? 09:41 Do you know how many we have done? 09:42 Six. Six. 09:46 You should be keeping track. 09:47 We can write it down. 09:50 That's right. 09:52 These are-- 09:53 These are tough, aren't they painful? 09:57 All right, right here-- But good for you. 10:00 Amongst the sisters. 10:01 Without memory, we're just declaring the facts. 10:03 Declaring the facts. 10:04 I just like two more, one and two, 10:07 very good. Good. 10:09 We're gonna have a little rest here in a moment. 10:12 Let's rest our arms just a little bit 10:13 because we're gonna shoulder flies, 10:15 my unfavorite. Shoulder flies. 10:18 I think an instructor was still doing. 10:20 No, no, we'll pick up the weights. 10:22 A shoulder fly and we do standing shoulder flies, 10:26 we're gonna do them this way and this way. 10:29 Wow. Wow. That's right. 10:31 We count to five. Okay. 10:32 Yes, all right, let's go. 10:34 All right, one, two, again keep your legs bent. 10:39 You do not want to injure your back. 10:42 All right, these are two arm shoulder flies. 10:47 And we can praise the Lord that we have two arms 10:49 as hard as this is. 10:50 It's better than having one arm, 10:51 I'm doing a one arm shoulder fly. 10:54 But if you just have one arm, 10:55 just use that arm to the glory of God. 10:58 All right, two more and like my sister just stopped there, 11:02 you can stop any time you want, 11:03 I'm taking a break and you take a break 11:05 and I'm gonna pick up again. 11:06 Out and up, but the machine Nancy just keeps going. 11:13 You got better milk in Portugal. 11:15 All right, all right, 11:17 we're gonna do that all over again what we just did. 11:19 We're gonna do all over again. 11:20 Okay. Aren't you excited? 11:22 Just kind of shake your arms out very quickly. 11:23 I think we need to do a little bit of 11:25 a ballistic stretch here. 11:26 In a moment, we'll do ballistic stretch 11:28 and here there is. All right. 11:29 Insurrection amongst my peeps. 11:31 All right, let's do it again. 11:33 All right, so get nice and comfortable 11:35 and we do that nice biceps in and out. 11:38 All right, so one and two, good, 11:43 and we count these as that's four. 11:45 We'll go for-- let's go for 12 11:47 to make sure that we have enough reps. 11:50 What do we on, six maybe. 11:53 Ten. Eight. 11:55 I've eight right now. 11:57 Now eight is here, yep, now you're right. 11:59 Nine and ten and we're using eight pound weights, 12:05 but it's not super duper easy. 12:07 Okay, I think we're done. Very good. 12:12 Let's do that lawn mower again, 12:13 it's jacked in up again, 12:15 Johnny just got stranded in the backfield. 12:17 Let's go over here, put your arm on your knee 12:20 and we'll do 12. 12:21 Okay. Right, 12:23 one, two, three, four, five, six, 12:30 and make it count, make it like you're retrying 12:31 to start that lawn mower. Okay. 12:33 In variety you don't want to go by a-- 12:34 I'm riding a lawn mower, that's right. 12:37 I think we got ten. Have we got ten? 12:38 All right, let's go to the other side. 12:40 All right, ready, ten. 12:43 One, two, three, four, 12:48 five, six, seven. 12:52 Do you hear any sound starting up? 12:53 Yeah, I do. You do? 12:54 We gotta ten. Nine. 12:56 Oh, ten. 12:59 Don't fool me. 13:01 All right, now we're gonna do those 13:03 reverse script things again. 13:05 Let's bent forward for a left leg for this time. 13:08 All right, shoulder level, we'll do, we'll do 12. 13:13 All right, kick them back, one, 13:15 switch, two, three, again get a lightweight. 13:20 Now you guys need to count for me. 13:21 If you don't get a lightweight, 13:23 this way is easy but this way you will be hating life. 13:27 Very good. And keep the shoulders up. 13:32 The elbow acts like a hinge for your triceps. 13:36 How many have we done? Twelve. Twelve. 13:37 Twelve? We won't give off. 13:39 Well guess what benefit we just got? 13:42 All right, let us just go into a little ballistic stretch. 13:45 We'll take our break 13:47 because we're gonna do some more biceps. 13:51 Good, it's very important to 13:52 just let these kind of relax a little bit. 13:57 So you don't fatigue your muscles. 13:59 All right. Now we'll do another biceps move. 14:05 But this time, you can use lightweights if you like. 14:08 I just see my sister looking for those weights. 14:10 Don't you even touch those? 14:12 Well, I know she will make me do for, 14:13 pick up the weights. 14:14 We'll do one like this, seven like this 14:18 and then seven from half way to up 14:22 and then seven all the way. Okay. 14:24 Got it? Okay. 14:25 All right, so from down here to half way. 14:27 All right, so one, two, three, 14:32 four, five, six, seven. 14:37 Okay, then we go to the, from here to the shoulder. 14:39 One, two, three, four, 14:44 five, six, seven, 14:47 we're almost there, all the way now. 14:49 One, two, three, 14:55 four, five, six, 15:00 we made it, we did 21. 15:01 Oh, 21. Very good, yes. 15:02 Oh good, wow. 15:04 All right, don't put those weights down, 15:05 you need to cleave to your hands, 15:06 need to cleave to your hands. 15:07 That's right, we'll do one at a time across the body. 15:12 All right, we begin with right arm, 15:13 we'll just do a biceps curl this way. 15:15 One, okay, two, across the body, good, 15:19 and twist your wrist and twist your wrist. 15:24 Just squeeze it. 15:26 Don't just kind of go lay them, you want to squeeze it. 15:29 Purpose, you have the weights for a purpose 15:31 and that's too really get your muscles nice and toned. 15:37 Very good, across the body and this benefit in this way, 15:42 moving the weight across the body and twist. 15:48 Good, good, all right. 15:51 Let's get our chairs and work out triceps, 15:55 if Nancy you can bring my chair that'll be great. 15:57 This is one of my favorite exercises. 16:01 I didn't hear a round of yes. I love this. 16:03 This is one of my favorites too. 16:05 The benefits are tremendous. Yes. 16:08 I want you to sit at the edge of your seat 16:09 when you do chair dips. 16:11 You gonna sit at the edge of your seat 16:13 and bring your body close to the seat so you can move. 16:15 Now this floor is a little bit slicky, 16:17 you can put your legs out straight 16:19 or you can put one leg out. 16:21 Nancy, you'll probably do that, 16:22 won't you? I'll try. 16:24 We know since the floor is a little slick, 16:25 I think I'm gonna put some weights to secure my chair. 16:28 It's very important to have a secured chair. 16:31 All right, we don't want this chair to move. 16:34 All right, so are we ready to go? 16:36 Everybody's chair is secure. 16:38 Wonderful, all right let's go for 20 16:40 if we can, more if we can. 16:41 All right, let's go, all right. 16:43 One, two, three, four, five, 16:48 six, seven, eight, nine. 16:51 Ooh, look at you, have mercy. 16:53 Eleven, twelve, thirteen, fourteen, fifteen, 16:58 sixteen, seventeen, eighteen, nineteen, twenty. 17:03 We did it, yes. 17:04 Very good. Yeah. 17:06 All right, let's stand up and put our chairs behind us. 17:11 Because we're gonna do 17:14 another routine that will put our, 17:18 work our shoulders a little bit. 17:21 And for this you might may use a little bit lighter weights. 17:24 If you're getting fatigue, use a lighter weight. 17:27 All right, and it looks like this. 17:29 You go up, arms like this, bring it down, come back. 17:33 All right, so we do it that way. 17:35 All right, let's go. Cork it up. 17:38 Good. Cork screw up. Very good. 17:43 One more time, good. 17:46 And again, good. One more time. 17:51 How many is that? 17:53 Do you feel like we've done enough yet? 17:55 I don't think so, let's keep going. 17:56 This is good, very good. 17:59 This is using your shoulder muscles, your deltoid, 18:04 all of your arm muscles 18:07 that you can wear a nice dress with that and look very toned. 18:14 Very good. Excellent. 18:17 All right, let's do the arm across the body again. 18:20 Next step, we will do another break. 18:25 All right, so let's do that once more. 18:28 So let's go and make sure you twist your arms, 18:31 squeeze it and squeeze, good and squeeze, excellent. 18:37 Squeeze it and squeeze it. 18:39 Again just don't put your arm up there, 18:41 squeeze it when you come to the top 18:43 and squeeze to the top. 18:45 Squeeze to the top. Yeah, squeeze and squeeze. 18:51 Good, I think we've earned a break up 18:52 for about four more, one, and two, and three, 18:58 feel the burn. Yes. 19:00 Four, very good. 19:01 All right, again let's have another little break there. 19:05 You know what I heard, 19:06 the neighbor down the street has a lawn mower acting up. 19:09 Oh. Oh. 19:10 The lawn mower is coming back. 19:11 But we're gonna do a different lawn mower strategy. 19:14 It's a little newer. All right, good. 19:18 How your arms feeling? Good. 19:20 Yeah. They feel it useful. 19:22 Useful, that's good, 19:23 all right. Yes. 19:24 Let's pick up our heavy weight if we can 19:27 and we'll go this side again, neighbor up the street. 19:30 Well this time, we'll hold the--this way, 19:32 and different, different make of lawn mower 19:34 and we'll pull so arm is out this way. 19:36 Okay, good, straight 90 degree angle. 19:39 And we have four, try and do 20. 19:43 And five, and six, and seven, 19:47 and eight, and nine, and ten. 19:52 Twenty, we're doing? Yes. 19:53 Twelve, thirteen. 19:55 Oh, you're counting actually. Fourteen, 19:57 I'm counting, fifteen. That's right. 19:59 Sixteen. Make sure your arm is 20:01 nice and out. Seventeen, 20:02 eighteen, nineteen, twenty. 20:06 Very good. Now you can count. 20:07 Let's go to the other side, the other side. 20:11 Right, let's help as you're the other neighbor. 20:14 Well, what's wrong with the neighborhood, 20:15 no lawn mower seemed to be working today. 20:16 Up, one, and two, and three, and four, 20:21 again you are working your deltoid 20:23 and your triceps 20:24 when you're doing this particular maneuver. 20:26 Eight, nine. 20:28 My sister likes to count. Eleven. 20:31 She's not about to do any extra. 20:33 I don't blame her. 20:34 Fourteen, fifteen, sixteen, seventeen. 20:40 Good. And last one. 20:42 You know something, I hope 20:44 nobody else's lawn mower needs any help. 20:45 Oh, I hope not. Yeah, all right. 20:48 Now what I'm gonna do right now is 20:51 I think I'm not, I think I use my lighter weights. 20:53 And we're gonna do, 20:56 you can use whichever weight you want, 20:58 you're feeling after using your lighter weights. 21:00 Everybody's lighter-- Lighter weights. 21:01 Everybody is lightening their load. 21:02 Lightening the load. We're not lazy. 21:05 All right, we'll just take a little bit of doing. 21:08 All right, so now we are going to do four with this 21:13 and you hold one by your waist, okay. 21:15 So we do one, and two, and three, and four, 21:20 bring them back to the holding position and then this one. 21:23 We'll do 16 in total. 21:24 Three, four, and even if the weight is lighter, 21:29 make sure that you next time, all right. 21:32 If the weight is lighter, really squeeze, squeeze, 21:35 just because it is light, it doesn't mean you 21:37 get away with not squeezing. 21:39 Squeeze the muscle next side. 21:41 I appoint you for my banker. 21:44 With lot of money in the bank with me. 21:45 I've a lot of money in the bank with you. 21:47 My mail. It's called new math. 21:49 New math? It's all cool. 21:51 All right, good, very nice. 21:53 Okay, we'll be coming get back to that. 21:55 But right now, we're going to do, 21:57 I think I'll still use this-- Use this still. 21:59 These two because we're gonna go up over our shoulders. 22:02 All right, brought them. 22:04 Put your weights up 22:06 and we're gonna lift or take a time, 22:07 all right? Okay. 22:08 So one, two, three, four, go with purpose, 22:15 good with purpose. 22:17 And then we'll try and do a little push at the end 22:20 of this maneuver. 22:24 Good. 22:27 And then we're gonna do a triceps, 22:29 there that we're adding here for a little interest. 22:34 Three, four, very good. 22:37 All right, I want you to do some triceps kickbacks. 22:41 Let's get turn to our right side 22:44 and we'll bring our shoulders up, 22:47 it's very important your elbow is a hinge. 22:51 You're not to be going like this 22:53 and then move you swing your arm like a pendulum, 22:56 it's not a pendulum today, it's a hinge, a door hinge. 22:59 All right, we're just gonna swing it back 23:01 and take it back, and take it back. 23:04 Keep your arms nice and tight. 23:06 When you're working your triceps, 23:07 they need to be close to the body. 23:08 If you're out here some place, 23:09 I don't know what you do, 23:10 you might be injuring yourself, 23:12 so get those elbows close to the body 23:14 and kick it back and kick it back. 23:16 Excellent, Nancy has amazing form. 23:19 Nancy is your star athlete, wonderful form. 23:24 If you were not, I really do it, 23:26 it's the lovely Nancy Diaz. 23:29 Yes indeed it is. That's right. 23:33 So watch Nancy. 23:35 All right, I think we're fatigued doing that. 23:39 Now I'm gonna take a little ballistic break here 23:42 because what I want us to do 23:44 is something that you girls are going to 23:47 complain about no doubt? Oh no, hip goes. 23:51 Have some push ups. No push ups. 23:54 We're gonna lie in our side 23:56 and we're going to put one arm over our shoulder 23:59 and push ourselves up. 24:01 So yes, we're doing push ups. 24:02 Let's lie down on the floor here beside the weights. 24:08 And we'll stretch our legs out. 24:12 Take your right arm 24:14 and put it over your shoulder like this, Nancy. 24:16 And we push ourselves up with this one. 24:18 All right, let's see how many we can do without 24:20 crying uncle. All right, so up, one, and two, 24:25 make sure your arm goes out straight. 24:28 Now I- So that I can do more. 24:31 Now if you slow down, you have to stay here for longer 24:33 and just push yourself up and push yourself up. 24:36 Arm strength is what it takes to be able to do this. 24:39 How many have we done? Ten. 24:41 Ooh, we got ten more to go. Really? 24:43 We're gonna do 20. We got to beat Nancy. 24:49 Over her out. 24:51 I think she wear us out. 24:53 I also think she wears us out. 24:55 Good. Let's-why are you laughing? 24:58 Let's switch to the other side. 25:00 Now we'll do that on the other side. 25:01 And guess what we'll do after that? 25:03 We'll rest our muscles. Oh, good. 25:05 Oh, are we lucky or happy or what? 25:08 All right, put that arm over the shoulder 25:10 and push yourselves up. 25:11 Let's go from the floor 25:13 and one, and two, and three, and four 25:18 can we count in twos. Five, eight. 25:23 Okay, five, ten, fifteen, twenty. 25:26 Don't laugh. 25:27 Now these are not easy, you know, 25:29 we're really struggling here. 25:31 All right. That's why we think- 25:32 Ten up. Is that, I think that's I got the 20. 25:36 I count in my math. 25:37 She told I was a good banker. More or less. 25:39 All right. Oh dear. 25:41 Good. Let's shake those arms out. 25:43 Let's shake those arms out. 25:44 They worked hard, very hard today. 25:48 Very important to do a ballistic stretch. 25:51 Any stretch is good, 25:52 just make sure you make it effective 25:56 get those muscles to quit trembling. 25:59 All right. 26:03 Very good. Next up. 26:08 We're good. We're good. We're good. 26:15 All right, now let's put our legs apart 26:18 and let's take our arms up 26:21 and let them fall. 26:23 And up and let them fall, 26:27 and up and let them fall. 26:31 Does not feel good? Yes. 26:33 Ooh, it's like led balloons, 26:36 and down and up and down. 26:41 And just spread your arms out wide 26:45 and just feel that stretch across your chest. 26:49 Oh, doesn't that feel good after all that? 26:50 It does. Oh, yes. 26:54 Oh, that feels excellent. 26:56 Let's roll our shoulders, 26:58 roll our shoulders, roll our shoulders, very good. 27:03 And I want to do a little bit of neck rolls. 27:05 And you know lifting weights can be fun. 27:09 It's not drudgery, do with somebody that you like, 27:12 that you enjoy being with, so you can laugh together, 27:14 laugh through the pain. 27:16 Roll backwards, laugh through the pain of it. 27:18 And we know that 27:21 the Lord will sustain us through any trouble, 27:24 any weighty things that happened to us in life. 27:27 And it's very wonderful to claim the promises 27:29 as we did as we began this program. 27:31 Let's put our neck to the left. 27:32 Put your arms to the right, 27:33 rather put your arms down straight beside you. 27:36 We're so happy that you joined us for this program today. 27:40 And we pray that your health will improve 27:43 that your spiritual health, your mental health, 27:46 everything will be maximized. 27:49 Turn your head to the left. 27:50 As we look for the soon coming of the Lord. 27:53 Thank you so much for joining us. 27:55 We really hope that your health 27:58 will be to the glory of God 28:00 and you work hard in His service. 28:02 Have a good day, bye. |
Revised 2014-12-17