Participants: Dick Nunez & Jay Sutcliffe (Host), Lisa Nunez
Series Code: OFL
Program Code: OFL000002A
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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