Optimize 4 Life

Optimize Your Workout

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez & Jay Sutcliffe (Host), Lisa Nunez


Series Code: OFL

Program Code: OFL000002A

00:01 A very sad statistic in our society
00:02 is only 21 percent of all adults
00:05 and 30 percent of all school children
00:08 live up to the US standards for physical fitness.
00:12 Unfortunately lot of people don't know
00:13 where to start when it comes to their fitness,
00:15 so stay tuned next Optimize 4 Life
00:18 to find out how to optimize your exercise program.
00:45 Hello, I'm Dick Nunez, exercise physiologist.
00:48 And I'm Jay Sutliffe, professor and registered dietician.
00:51 Dick, when we look at the state of things
00:54 as far as health goes in America,
00:56 it's kind of interesting
00:57 that we know a lot about exercise,
00:59 we know we should exercise,
01:00 we even have gym memberships
01:02 that we pay on every month and we just let them expire.
01:05 And, so what about that?
01:07 I mean yet, only you said 21 percent of adults,
01:10 meet the recommended amount of physical activity a week.
01:14 It's interesting, Jay, that you mention
01:15 that the fitness centers and so forth,
01:18 because there are fitness facilities
01:19 now they only charge $10 a month,
01:21 because what they're doing
01:23 is just trying to get people in there
01:24 because they know
01:25 that 80 percent of those people won't use it.
01:29 But they will still rationalize somehow,
01:32 that they have a gym membership
01:34 so they're gonna get more healthy and fit
01:36 because they have their membership.
01:37 We know they'll never use it.
01:38 And second of all, they can rationalize.
01:40 Well, I'm only paying 10 bucks a month so it doesn't matter
01:42 if I cancel it or not, because it's only $10.
01:45 Well, the gym doesn't care
01:47 because they're still collecting their money.
01:48 But the reality is,
01:49 people they join gyms, they do whatever,
01:53 they buy exercise equipment
01:55 and all it does is collect dust.
01:57 I remember a man who had this beautiful $20, 000
02:00 exercise equipment in his basement.
02:02 I showed him how to use it,
02:03 took him 12 minutes to go through it,
02:05 saw him two months later, he was so excited.
02:07 And I said,
02:09 "How's your workout program doing?"
02:10 And he looked at me with the blank eyes and I said,
02:11 "Have you even done it since I showed it to you?"
02:13 No.
02:15 That's how people are. All right.
02:16 So that, may be some of the issues with this,
02:20 do you think people are intimidated to go places?
02:23 Possibly they forget about it
02:24 or how about getting too sore after the first workout,
02:28 and you're waiting to recover
02:29 and then it's months and months and they're still recovering.
02:31 Well, that's always something that really frustrates me.
02:34 As I see people going to, watching these programs out
02:37 there like the biggest loser and so forth.
02:40 Well, there's one guy I saw, called Fit Fat Fit,
02:42 where the trainer actually gets fat.
02:44 He'll go from fit to fat and then back to fit again
02:47 as they lose weight with their client.
02:49 And it's an interesting show to watch but,
02:52 the thing is a lot of times
02:53 they start these people out way too hard.
02:55 And they're so sore, they can hardly walk or move.
02:58 And my feeling has always been this when it comes to fitness.
03:02 You can always add more.
03:04 But you don't want to start too hard,
03:06 because if you start too hard, people aren't gonna like it.
03:10 And so, they're gonna be,
03:11 all they're gonna do is associate with the pain.
03:13 And my wife has always told me, if you make a woman so sore
03:17 that she needs help using the rest room.
03:19 You've really gone too far.
03:20 Okay, so you know,
03:22 what we probably should do Dick, rather than sit,
03:23 you and I can talk about this all day.
03:25 Why don't we transition and you and Lisa show people
03:28 how they could get started.
03:30 And then may be a modified version and advanced version,
03:32 so why don't we do that, the three components.
03:34 Tell us what are the three components are gonna be?
03:36 Well, the three components
03:37 of strength and physical fitness
03:39 will be strength,
03:40 flexibility and cardiovascular conditioning.
03:42 And of course, Jay, you and I both know
03:44 we've spent years in gyms and so on and so forth.
03:47 A lot of people only focus on one component.
03:50 You got your stretching enthusiast,
03:52 you got your cardio enthusiast
03:54 and you certainly have your weightlifting enthusiast,
03:57 what do you call them they have what?
03:59 Bigorexia. Bigorexia.
04:00 Yeah, they can't get big enough.
04:02 Yeah, they can't get big enough.
04:03 Or you see the guys that spend all their time
04:05 working on their upper body
04:06 but forget about
04:08 that there's something below the waist.
04:09 You know, they don't want to work there.
04:10 Yeah, they forget leg day, don't they?
04:12 They forget leg day.
04:13 So wouldn't it be a good idea
04:15 just for you and Lisa just to take us through
04:16 some of those practical applications
04:19 of those three components.
04:20 Absolutely. Okay.
04:22 So helping me out today will be my lovely wife Lisa,
04:25 who is a certified fitness therapist.
04:28 And we both are co-owners
04:31 and co-developers of the Fit-in-15 workout systems
04:35 that we've been using very successfully.
04:37 And so, Lisa,
04:38 when we come to physical fitness,
04:42 flexibility is one that is definitely not often
04:45 thought of and I know even for myself
04:47 that's the one I might,
04:49 if I don't have enough time I might skip that one,
04:51 you know, I don't want to forget about
04:52 the weights especially or the cardio,
04:54 but flexibility often times we start to ignore that
04:58 until we get to a point where it's hard to move.
05:01 So let's go over some basic stretching exercises
05:05 that will help people,
05:07 and one of the main areas
05:09 that we see is the shoulder area.
05:11 And so if you want to come little bit closer to me
05:13 and go ahead and turn to the back,
05:16 turn your back for the camera there for a moment.
05:18 You have this scapula here on each side of the body
05:21 and thank you, I don't have that problem.
05:24 But thank you for showing me
05:26 that you have this wonderful head of hair.
05:28 But you have your scapula here
05:30 and you have 16 muscles on each side
05:33 that attach to these bones.
05:35 So it's a very complex network
05:37 and a lot of people wake up with a pain in the neck
05:40 and hopefully you don't think I'm that pain in the neck,
05:42 but you have this muscle called Levator scapulae,
05:45 it starts up here on C one through four,
05:48 comes down to the superior angle of this scapula
05:51 and you have it on each side.
05:53 Well, if that muscle goes in any type of contraction
05:56 and causes a little bit of elevation here
05:58 then what happens in this swelling
06:00 it puts pressure on the brachial plexus
06:02 coming off the neck area and actuary nerve,
06:06 very prominent nerve comes through here.
06:08 And you can put pressure on that
06:10 and can have all sorts of pain that can be debilitating.
06:13 And so we want to make sure
06:14 we keep this area, the rhomboids,
06:17 in fact that's something that Jay talks about
06:18 in some of his workouts,
06:20 that he'll sometimes get the rhomboids hurting
06:22 and they come from the center of the spine
06:24 into the medial ridge of the scapula.
06:27 And then you have the big trapezius
06:29 which goes from occipital protuberance
06:31 and makes a big diamond right in the back there,
06:33 and then of course
06:35 we have those all famous rotator cuff muscles
06:38 and that's the supraspinatus up here,
06:41 the infraspinatus, the teres minor
06:43 and on the underside of scapula the subscapularis
06:46 and they form the rotator cuff,
06:48 the three muscle back here
06:49 coming into a common tendon here
06:51 and then the subscapularis on the other side.
06:54 And so that causes a lot of pain on people
06:57 because they don't keep
06:58 that area stretched out and so forth.
07:00 So go and turn back around.
07:01 So, Lisa, go and show us a couple,
07:02 simple stretching exercise for the shoulder area.
07:06 Here, we got a hold of the elbow here
07:09 and pull back
07:10 and then you're feeling it
07:12 stretch down through here, okay.
07:15 And now we pull across and how long do you like
07:17 to have people hold each stretch?
07:19 Seriously no more than 10 seconds,
07:22 it depends on the person but never more than 15.
07:24 Okay.
07:26 Of course do both sides.
07:28 Yeah, very important to do both sides
07:29 and sometimes, lot of times you'll find people
07:32 aren't just flexible on one side or another and so.
07:34 I know during my career,
07:36 a lot of times I'll encourage somebody
07:38 if they have problems with one side
07:40 is actually doubling up on the bad side,
07:43 and not doing that
07:45 or as opposed to, so you got,
07:47 if the right side doesn't wanna go
07:48 as well as the left, just do the left side once,
07:50 do the right side twice,
07:52 and that will help start to even that up.
07:53 Another thing I like to have people do,
07:55 is a lot like shoulder rolls
07:58 because that really works
07:59 that scapula area and Levator scapulae.
08:03 Can you can feel it down and goes,
08:05 now just go straight up and back down again
08:07 and then go way down,
08:09 okay come way up and then go way down.
08:12 So you feel that stretching area
08:14 through that Levator scapulae, you get that muscle to relax.
08:17 I mean if that thing tightens up, wow,
08:20 and I know you've battled it before too.
08:21 That Levator scapulae goes in contraction,
08:24 it really hurts, doesn't it?
08:25 And it can be debilitating
08:26 when it comes to doing your exercises.
08:28 Okay, so along with the shoulder area,
08:31 what other area do we like to focus on?
08:32 Let's look at the hamstrings.
08:34 The hamstrings are an area
08:36 that so many people avoid and especially men, wow,
08:40 men are terrible at keeping their flexibility going.
08:43 And as Jay and I were mentioning,
08:44 a lot of times men will ignore the fact
08:46 that they'll forget leg day.
08:48 But they'll also forget the flexibility
08:50 and so often times,
08:52 when we see men and in part of
08:54 we have stretching machines at Fit-in-15,
08:56 where we like to see people at least get to 90 degrees.
08:59 Lot of times the men start at what 40, or 50,
09:03 they can barely move their leg,
09:05 and when you don't have range of motion in that leg,
09:08 then we get the muscles of the pelvis
09:12 there's what's called
09:13 the six deep lateral rotators of your hip,
09:16 and one of those is the piriformis,
09:18 and the piriformis is right up at the top of your hip area
09:21 and now underneath that one,
09:23 unlike you'll get similar up here
09:25 you have the brachial plexus,
09:27 then you have the sciatic nerve
09:30 running underneath the piriformis,
09:32 and if that piriformis goes into contraction
09:34 now you got sciatica,
09:35 because that's running down there.
09:37 So, Lisa, show us something we can do for that.
09:39 Okay, this is a very simple exercise,
09:42 stretching back and of course then you,
09:44 you want to focus on keeping the chest up as you do it,
09:47 and feel that stretch down there, okay.
09:49 Now let's go in and go the other side.
09:52 And this is very simple.
09:54 Now granted you can do this laying down
09:57 but often times
09:58 when you tell people okay, I want you to get on the floor,
10:00 they go, "I'm not getting on the floor."
10:02 So it's very simple just to do these from a standing position.
10:07 Even I don't mind doing that one, okay.
10:09 Now what about another important one
10:11 that I find the area is a calf stretch.
10:14 You know, 'cause you get a lot of runners and so forth
10:16 and stepping back compressing the heel to the floor
10:19 because that Achilles tendon
10:21 back there is a very powerful tendon,
10:23 and if that thing snaps,
10:26 wow, it causes a lot of pain, doesn't it?
10:28 And it can, it's real debilitating
10:30 'cause you can't walk.
10:32 And so getting that stretched out very, very helpful.
10:36 Okay, now let's talk about one of the areas
10:37 that also hits people really, really badly,
10:40 and that's the back.
10:41 So give us a stretch we can do for the back.
10:43 Okay, and I find if people's back is really tight,
10:47 that the first time they do it they can keep their,
10:49 you can keep your knees.
10:50 Keep your knees bent then, okay.
10:52 Keep your knees bent
10:53 and just go over to the point of,
10:56 you don't want pain,
10:57 you don't want to stretch into pain but just...
10:59 Sometimes it's passive.
11:00 Yeah just where it's tight and just hang loose
11:02 and now as you get more advanced,
11:04 your legs will be straight and lot of times
11:06 I just like to hang and go down into it
11:09 and never bounce.
11:11 Okay, now what about for some strength.
11:14 What's a good overall upper body exercise?
11:16 Well, let's think about pushups.
11:18 Now lot of people say, I can't do pushups,
11:20 so let's show,
11:22 we know we can do em against the wall
11:24 so if you're using me as a wall, excuse me there.
11:26 Okay, so you're using me as a wall,
11:28 go ahead and do a pushup there.
11:31 Don't push me over.
11:33 You're supposed to be a wall.
11:34 Okay, okay I'm trying.
11:36 Okay, now go ahead and go down
11:39 and assume modified off the floor.
11:41 Okay.
11:44 Modify this staying on your knees.
11:50 Okay, very good
11:51 and then let's go ahead and go to a regular pushup.
11:57 Okay, very good.
11:59 Now lot of people call those women's pushups,
12:03 I don't call those women's pushups
12:04 because I think women should be able to do those.
12:06 Of course.
12:08 But they are four regular pushup versus the modified ones
12:12 where you can do either against the wall,
12:14 do them off your knees, or then go into a full push-up.
12:17 And, you know it's not unusual to see
12:19 women doing 20, 30 even 40 pushups.
12:23 And they knock them out
12:24 and by getting into regular pattern and of course,
12:26 and then there is a cardiovascular exercise
12:28 which one I can demonstrate here
12:29 but it can be cycling, it can be rowing,
12:32 it can be swimming, jogging, walking,
12:36 using some type of piece of exercise equipment.
12:38 The main thing is to get out there and do something.
12:41 Don't use excuses like I can't do this or do that.
12:43 Of course you can do it.
12:44 Where there is a will there is way,
12:46 where there is no will, there is no way.
12:48 Thank you, Lisa,
12:50 and I believe now we're ready to throw it to Chloe,
12:52 who is gonna give us a great demonstration
12:53 about breakfastses and she is a great cook,
12:55 so let's see what she has to say.
12:58 All right, in this session
12:59 we're gonna be talking about breaking the fast.
13:02 We want to get our day started off really well
13:05 by having a good breakfast,
13:06 and there is some very fast and easy ways
13:08 to have a breakfast,
13:10 and there is a little more time consuming ways to do breakfast.
13:13 So why don't we gonna start out talking about
13:15 just some whole grains
13:17 that you can start your breakfast with,
13:18 that long cooking oats mixed with some nuts,
13:23 some dried fruit,
13:25 those are really quick and easy types of things
13:27 along with the granola.
13:29 The whole grains, the whole grain bread
13:32 with lots of fiber in it, whole grain bagels.
13:35 You can find those in your local store.
13:38 Fruit, for those of you
13:40 that aren't watching your sugars...
13:42 there're variety of fruits for your breakfast.
13:44 You can cut those up,
13:45 put them in your bowl with your cereal,
13:47 mix them around, put a little milk on them
13:50 and have a great breakfast right there.
13:52 And it's so quick and so easy.
13:55 There is such a variety of milks today.
13:58 In another session we're gonna show you
14:00 how to make smoothies individual
14:02 or a large batch for a large group.
14:05 All right, we're gonna show you how to make a waffle.
14:08 And waffles take a little bit more time
14:10 but they're very simple at the same time.
14:12 You can make them a head of time,
14:14 freeze them in the freezer, bring them out,
14:16 put them in the toaster when you want to use them.
14:18 So we're gonna be making an oat waffle.
14:20 I'm using a combination of long cooking oats
14:23 and quick oats today.
14:26 I just like the texture difference between the two.
14:29 And for the flour
14:30 we're gonna be using a brown rice flour
14:32 so that it is gluten free.
14:38 We'll be using honey.
14:39 You can use any sweetener you like.
14:41 You could use brown rice syrup or maple syrup,
14:45 but I'm using honey today.
14:48 To go with this,
14:49 we're gonna be making a flax egg.
14:51 And I want to show you how to do that,
14:53 that's really kind of a fun thing to do.
14:55 We'll add a little salt and vanilla.
14:57 Okay, let's get started.
14:59 And we're gonna start
15:00 by putting our oats into our bowl.
15:09 Then we're gonna pour some hot water over it,
15:12 and I'm just putting in two cups at this point.
15:17 We also want to put our honey in.
15:28 A half a teaspoon of salt, a teaspoon of vanilla.
15:35 Okay, we're gonna allow
15:37 this to sit get together for a few minutes
15:38 while we make our flax eggs.
15:41 So we're gonna make our flax eggs now.
15:43 We're using brown flaxseed today
15:45 but you can use golden flaxseed,
15:48 they do have a different flavor
15:50 that the brown is a little harsher
15:53 and the golden is a little more mellow,
15:56 so we're gonna use that.
15:57 We're gonna take two tablespoons of oil
16:01 and add to that.
16:06 Then we're gonna add about half a cup
16:09 to three quarters of a cup of water.
16:12 We have another two cups of water heated up.
16:17 And then we will put...
16:22 about three quarters of a cup into this
16:24 and now we're going to blend it.
16:32 Make sure our flax is all from the bottom there.
16:50 Okay, we blended our mixture for about 30 seconds
16:54 and you can see it has changed
16:56 consistency completely.
17:00 So now we're gonna add that to our oat mixture.
17:03 See how gelatinous it is.
17:08 Kind of like, almost like an egg white.
17:23 We'll clean out our blender really well.
17:36 And then we're going to add the rest of our water
17:39 to our mixture here.
17:46 Mix this all up.
17:47 See our mixture, how our mixture is.
17:50 The mixture is gone a little bit watery,
17:54 so that's why we add our brown rice flour,
17:58 so this is a cup of brown rice flour.
18:01 You can add
18:02 as much or as little of that cup as you like.
18:06 So I'm gonna start with about half of it
18:09 just to see what kind of consistency
18:11 I want to get today.
18:19 Okay, looks like
18:21 I'm going to prefer to use it all today,
18:24 so I'll go ahead and use that whole cup.
18:33 All right, so we have a nice waffle consistency.
18:37 Okay, we're ready to pour our waffle mixture
18:39 into our hot of waffle iron.
19:10 Try to get the batter even.
19:17 All right, for this particular waffle iron,
19:21 it's gonna take about nine minutes to cook
19:23 but every waffle iron is a little bit different,
19:25 so you're gonna have to experiment with yours.
19:28 We're ready to take our waffle out of our waffle iron.
19:32 All right, there we go.
19:35 Yeah, I'm gonna carefully try to remove this
19:37 so we don't scratch up our non stick surface.
19:54 All right, there's our waffle.
20:08 Oops, tearing it apart a little bit but that happens.
20:22 There you go.
20:30 And our last waffle.
20:32 All right, beautiful,
20:35 we have our waffles topped
20:37 with almond butter, mango and blueberry.
20:41 You can top your waffle in anyway you'd liked,
20:44 apple sauce, maple syrup, peanut butter,
20:48 any of those toppings work really well.
20:50 But this is the way we like to eat them.
20:53 So start your day by breaking the fast
20:55 with the wholesome breakfast.
20:58 Wow, thanks, Chloe, for those breakfast tips.
21:01 Dick, you have the waffles. Oh, man.
21:03 I've had them several times.
21:05 Okay, you've got to try the waffles,
21:06 at least the waffles,
21:08 but just really breaking that fast,
21:09 including that with the exercise,
21:11 so what we're gonna do now
21:13 is we're gonna wrap up the exercise component here,
21:16 personalizing your fitness program.
21:18 So, Dick, let's take it from the top again.
21:20 We talked about flexibility, range of motion, okay,
21:23 strength training okay, well, and cardio.
21:26 Talk to me about some people that you know
21:28 that may be flexibility that had poor flexibility.
21:31 What have you seen
21:32 with just some simple exercises in flexibility?
21:34 I'll tell you, I saw you salivating
21:36 just thinking about those waffles.
21:39 Well, I've seen some great things happen,
21:43 but first before I get into that,
21:44 I like to talk about strength one
21:46 because Lisa was just showing us
21:47 some pushups there towards the end of the fitness one.
21:50 At the Black Hills Health and Education Center
21:53 where which I spent 15 years as the wellness director
21:55 and you spent several years there as well.
21:58 We had an 86 year woman come to the program
22:01 and we had a group of women probably about three or four
22:03 around 50 years and they had a pushup contest.
22:06 And the best one did I think ten.
22:09 And so here is this 86 year old woman
22:11 and she's already stooped
22:13 and she comes over to them and she goes,
22:15 "Can I try?"
22:16 And they said, "Sure honey, go ahead."
22:19 So she gets down the floor
22:21 and knocks out 18 perfect pushups, Jay.
22:24 And she gets up off the floor and she kind of goes like this,
22:28 and she starts to walk away.
22:30 And then these women stop and they say, wait a minute,
22:33 how do you do that?
22:35 And she goes, oh,
22:36 I've been following Dick's Body and Spirit show for five years.
22:41 And she goes, I started out
22:42 by doing pushups against the wall,
22:44 but those got too easy
22:46 and so I started doing them modified off my knees,
22:49 but then those became too easy
22:51 so I started doing regular pushups.
22:53 She said I actually had a bad day, I usually do 20.
22:57 Great. And she started to walk out.
22:59 Good stuff. Good stuff.
23:00 Shake her hands or shake the dust off her hands
23:01 and off she goes.
23:03 Well, the statement you made one time years ago
23:05 that I'll always remember is when you talked about
23:07 when you feel weak what, what is the rest of that?
23:09 When you feel weak, you feel old,
23:12 and when you feel strong, you feel young.
23:14 And just think about it.
23:16 When it's hard to get out of a chair
23:17 or hard to get out of bed, hard to climb the stairs,
23:21 how do you feel?
23:23 I mean even for you and I, I mean we have our moments
23:25 where we might feel little tired and it's hard,
23:28 but when you bounce right out of bed,
23:29 when you get right up off the chair
23:31 and you can go up and down the stairs with ease,
23:32 how do you feel?
23:34 Feel great. You feel great, you feel young.
23:35 Yeah.
23:36 So then how often should people strength train and you know,
23:39 how often should do they do the pushups
23:40 and things like that?
23:42 Well, you know, that's a great question
23:43 because I have done it all.
23:45 I used to train seven days a week four hours a day,
23:49 had a chance to workout with Arnold Schwarzenegger
23:51 during my early days.
23:52 And then I've done
23:53 all these various workout routines
23:55 and the one I stuck with the long
23:57 is my 15 minute workout three times a week,
24:00 that's all we do
24:02 as far as the strength training component.
24:03 And that's where Lisa and I took and started our business
24:06 with and just as gone great guns and the thing...
24:09 Here is a beauty of this program, Jay,
24:10 and I know it's a same thing
24:12 with all of these optimize for life things
24:14 we're giving to people, it's good for everybody.
24:16 That's right.
24:18 Whether you are a child or you're a senior.
24:21 We have some people, we work from youth to seniors
24:24 from rehab to athletic
24:27 you know, athletic enhancement or athletic perfection
24:30 if you want it, you know, to be best you can be,
24:32 because we can take...
24:34 If somebody wants to be a great athlete
24:36 and put him through this 15 minute workout
24:38 and they exhale like they never exhaled before.
24:40 We had a young school kid who benched 500 pounds
24:42 when he was in a high school without steroids
24:44 without any like kind of stuff
24:46 and the reason why he did it and got so strong
24:50 and then actually interesting enough, Jay,
24:52 he goes up like 270 pounds in high school
24:55 and then he came back
24:56 because he was playing football South Dakota State University
24:59 and now he's gonna be a senior
25:00 and he weighs 300 pounds big huge,
25:03 but he can only bench 430 now,
25:05 and he goes like I can't believe
25:06 how you got in my head.
25:07 When I was younger and got me lift
25:09 such tremendous amounts of weight.
25:11 I said the thing
25:13 is I didn't tear up your shoulders,
25:14 so many people go into the gym
25:16 and they just beat themselves silly
25:18 thinking they'll make these great strides,
25:19 and of course, you and I both know
25:21 there are some people,
25:22 they can just go look at weights
25:24 and they're like start to get bigger but he...
25:28 You know, he was doing the proper type of workout
25:30 without overtraining himself and that's the big key
25:33 when it comes to any type of exercise.
25:35 You stimulate, then you rest, and then you recuperate.
25:40 And I use this analogy a lot.
25:42 If you go on and you start shoveling
25:44 and you don't wear gloves and you shovel too long,
25:47 you're gonna blister your hands,
25:49 but if you just do it a little bit and you build up,
25:53 well, now your hands get callus,
25:55 or if you're trying to get sun exposure,
25:57 you can't go out there for a long time
25:58 or you're gonna burn.
26:00 And you can't go back out to soon again
26:02 or you're gonna burn.
26:04 You have to give yourself just enough stimulus
26:05 and then move on.
26:07 And as a runner you can appreciate that
26:08 because if you run too much,
26:10 you break yourself down and not good for the body.
26:12 Now the interesting thing
26:13 is we spend a lot of time on strength training
26:15 because lot of people will do a walking program.
26:17 Right.
26:18 They might even do a little range of motion,
26:20 but they usually leave
26:21 after strengthening exercises, don't they?
26:22 Right.
26:24 Now the another thing here we want to make sure
26:26 we cover is the balance of it all, okay
26:29 and that they do it consistently overtime
26:32 and that we also need to take away that myth
26:34 that women think they're gonna get too big and bulky.
26:37 Oh, that's a great one because women they always say,
26:39 I don't want to look like a man.
26:40 Yeah.
26:42 In our standard lives it's hard enough
26:43 for men to look like men, don't worry about it.
26:44 That's right.
26:46 So you don't have to worry about
26:47 you have the wrong hormones,
26:49 what happens as women get firmer, tighter,
26:50 they feel better, they feel strong,
26:51 they feel empowered
26:53 but they're not gonna get the large muscles.
26:54 And you and I both know
26:55 because we've spent hours in a gym,
26:57 it's hard enough for us just to build up muscles.
26:58 That's right.
27:00 Muscles hard to build. Yeah.
27:01 And so, and unfortunately lot of times these women
27:04 who will say, well, I don't want a big arm.
27:06 Well, you know what? They already have a big arm.
27:07 Yeah.
27:08 Yeah, it's like, okay,
27:10 we need to do we can make this smaller.
27:11 Well, the other thing is, Dick, too about ladies too
27:13 when they start lifting weights and things like that,
27:14 they're looking at the scale,
27:15 Right.
27:17 Okay, the scale may not move, right?
27:18 That's right.
27:19 But their dresses feel better, their skirts are better
27:21 and so forth like that.
27:22 Talk about that little bit
27:24 because a lot of times women say,
27:25 I'm not losing any weight.
27:26 I've had several women tell me that
27:28 when I put them on fitness programs.
27:29 They don't lose weight and I say
27:30 but are your clothes fitting better.
27:32 Unfortunately we're just about our time again
27:33 but I'll just give you this little fact.
27:34 I had a woman gain 20 pounds and lose two dress sizes.
27:36 Perfect.
27:38 And the bottom line is that's the most important thing.
27:40 So when we talk about fitness component,
27:43 again we want to keep it balance like Jay said,
27:45 and you want to just take a step at a time
27:47 and that's we're trying to do here at Optimize 4 Life.
27:50 Go to our website at www.optimize4life.org.
27:54 God bless you. We'll see you next time.


Revised 2016-10-31