Body and Spirit (New)

Waving With Confidence

Three Angels Broadcasting Network

Program transcript

Participants: Andi Hunsaker (Host), Nancy Diaz, Lyndi Schwartz

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Series Code: NBAS

Program Code: NBAS000038


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.


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Revised 2014-12-17