Muscle Knows No Age. 15 Minute Workout - Barbara O'Neill

let me begin with a statement that is a true statement and i hope you all remember it muscle knows no age in other words whether you're 9 or 90 you can have a strong fit healthy body it's not a bad idea to google hundred-year-old athletes and just have a look at what they're doing because no one here is is actually a hundred my offsider amelia who worked with me for five years she's a naturopath she got married she had a little app on her phone just a photo of two women both of them were 80.

one of them was overweight hunched over with a walking stick and the other one she had like a sports bra crop top on and then jogging pants on and you could count her abdominal muscles she was both of them were 80. muscle knows no age so whether your 8 or 80 you can have a strong fit body and i believe that it's very important for us to prepare for our latter years how many people don't do that and their latter years unfortunately are spent in misery we need to be preparing for our latter years and

one of the probably most effective ways to do that is to keep the body strong fit of course giving it lots of water and nourishing food and we've looked at that but what is the best form of exercise a lot of people say to me i don't exercise because i just don't have time so i'm going to show you a form of exercise today that only takes 15 minutes a day are you interested no i'm very interested we used to do half hour a day and one of the reasons i started exercising yes i didn't

actually officially exercise because i thought i'm always busy i'm in the garden i'm running here running there and this happened to me probably about 15 years ago now i went to new zealand and the lady i stayed with said to me i do a 5k walk every morning would you like to join me through the forest i said i would love to i don't have to get the kids up and i have to put the washing on the line i don't have to get the breakfast going because i still had a few teenagers at home

then well after about three kilometers i could hardly keep up with her and she was twice my size 10 years younger the next day when i woke up oh i could hardly move i could hardly move she said are you coming barbara and i said yeah sure how can i not go i'm the health teacher i'm in their town giving health lectures anyway i definitely couldn't keep up with her this morning and every time she turned around she said you're going yeah yeah fine fine oh dear did it hurt it hurt very much she had

a friend with her eye just lagged way behind i learnt my lesson from that time on i've exercised every day that's when i realized being busy all day is not enough i acknowledge if you're if you work as a gardener and you're you're hoeing into garden beds and lifting certainly there are some some jobs where yeah you are exercising a lot if you're a personal trainer or you you don't have to take a special time every day but even massages massage therapists they still need to do that that daily exercise so what is this form

of exercise my husband and i started to do a half hour walk every day so how excited was i when i found well there's one that only takes 15 minutes and let me tell you one other benefit i received when i began to implement an exercise program my feet were always cold i was always sitting in a little ensuite with my feet in the warm water warming them up i always cold i started exercising and guess what i don't have cold feet anymore i don't sit on the little ensuite with my feet in hot water

anymore mind you i go to great lengths to make sure i'm warm absolutely i used to leave home now we were in melbourne at the time that's right down the bottom of australia in the state of victoria and most of the time when i walked it was pitch black outside because when i came home i thought how am i going to do this i've got to get the kids up got to put the wash on got to start the breakfast so the only way i could do it was get up a little bit earlier so

i started to walk at 5 30 and it was pitch black outside but what i found was one once you start walking your eyes soon adjust because it's a hassle taking a torch i'd leave home and it was cold and dark i'd have a scarf on i'd have a hat on had have gloves on and when i'm coming back this is after half an hour well the scarf's off the hat's off the gloves are being taken off and i'd come into the house going whoa it's hot in here no one else was thinking that i

have a friend his name's dr jonathan gibbs and he did a phd on the effect of exercise in the cell and he told me this he said when you do that in the morning a network of capillaries is opened that equals the distance around planet earth well i can hardly get my mind around that one so where are these capillaries they're in your extremities they're in your fingertips they're in your brain they're in your eyes so it increases eyesight it increases hearing it increases every single body function leviticus 17 11 states that the life of

the flesh is in the blood it moves blood so yes how excited was i when i found only 15 minutes well let's have a look at this it's called high intensity interval training or often called hit training and the first documented evidence of the hit training was probably uh before the war some german trainers were training their athletes in it the war came a lot was lost and then the next time it was documented was a japanese trainer called tabata now in many gyms they still have the tabata protocol and he was a trainer for

his girls in the olympic games and they were doing figure skating and he discovered that if they did the hit trading they had an edge so what did he do so the high intensity he got his girls to do that for about 20 seconds the recovery was probably 60 60 seconds and the cycle meaning it's done for a cycle of would be about six so that's six cycles of 20 seconds high intensity 60 seconds recovery he found when it came time for the olympic games they had an edge they had an edge on the other

athletes and this isn't that what it's all about everyone that goes to the olympic games is the best that their country has and sometimes they win by split seconds so finding something that gave his girls an edge was was was very important i read about the hit training probably the first book i read about it was dr doug mcguff's book body by science and he's a doctor i think he's he's a heart doctor and he started to he found out about this so what he did was he did 30 seconds high intensity 90 seconds recovery

for a cycle of six and what i have found in my reading that that's probably a time that most people come out would be the very best most of the most of the hit hit training experiments have been done on an exercise bike so if someone's a little unsteady on their feet their ankles their knees their hips not working well the exercise bike they're able to hold on they can go as fast as they can and then they do the recovery time so what is the high intensity it's running for your life it's going for

as hard and as fast as you can whether that be swimming whether that be running running up hills when i was in mount isa mount isa is near the top of australia right in the middle and there's a lot of mining there so they've got these hills that basically look like that and i think it's all the piles of dirt that came out of the mines so i was there doing or giving some health lectures so say this is me here this is about how big i am so i would walk up them and by

the time i got to there i was high and i was experiencing high intensity so i and that's not even running that's just walking that's almost climbing it was that steep and then i'd stop and i'd have my recovery time so what's recovery time well the research shows that the best recovery time is when you're moving a bit so what i would do is i'd i do my stretches i do my stretches i over over i can't do much because i'm all wired up but i would do my stretches and because all my exercises being

done on my legs i might do the you know the 10 down and the 10 up and then back so the best recovery time is when you're doing it slowly so michael and i we run up the hills because we're in the mountains so there are hills and dips and we run up the hill and then we walk down the hill and then we're by the time we've walked down the hill it's easily 90 seconds maybe a bit more we know we're ready to go again because our breathing your breathing and your hearts settle down

when you think you can go for it again then you're ready for your next high intensity and so what i would do on the hills then i would do another so i would get two high intensities up here i'd walk along for a little while and then go down and then i'd find another one so when i'm presenting at mount isa i say to the people you don't even have to run here all you have to do is is walk up is walk up those hills so it's whatever it takes to get your heart rate

up and your your breathing increased when i started to do this because reading the book it's such an inspiration to read it he says when you start implementing this we're not going to be able to hold you down because of of what it's going to do for your body so i couldn't wait to try it now when i got to 22nd i'm running up a hill my body's actually saying to me i think that'll do i get to 25 seconds my body says this is getting ridiculous i get to 30 seconds and i if i

don't count i don't get that far because i'll listen to the body that says here that petal that'll do in the framingham heart study i've quoted this study a couple of times 30 000 people little town over many years they found that by the age of 50 40 percent of or most people had lost 40 percent of their lung capacity why is that because people never do what you experience when you get to the end of your 30 seconds those lungs are just stretched wide open those little bronchials right at the end are being forced

to to start working high chest breathers can find that the bottom half of their lungs can almost go into dormancy so no wonder by the age of 50 many have lost 40 percent of their lung capacity the the study showed that by the age of 80 most had lost 60 percent of their lung capacity remember oxygen the most vital element needed for life well and that's where we get it through our lungs recovery your recovery time is the your indicator of your fitness dr al sis in his book pace he's considered the exercise doctor his

book is a bestseller what does pace mean p is progressive this is progressive the more you do it the stronger you will get i don't i don't know whether this has ever got easy certainly easier than when i first started but it's the recovery time shortens so your recovery time is your fitness indicator so pace is p is progressive i is acceleration you are accelerating this is no gentle stroll you're accelerating so when michael and i are running up the hill that we don't talk then he's way ahead of me because his legs are about

four inches longer than mine i say to him you must love running with me it makes you feel like an olympic runner so you are accelerating and c is cardiopulmonary so cardia meaning the heart muscle there's one way to strengthen the heart there's no other way and that is exercise so exercise strengthens the heart i'm going to give you a story to illustrate my son peter about 10 years ago when he was 25 he was training for a triathlon so he was running up and down the hills behind brisbane that's where he lived at the

time now he's a tyler and he was dismantling an old vanity unit that had a big chip off it huge chip and it was from about the 50s you know those old ceramic ones he he got it out and he didn't realize how slippery it was and it fell and it hit his ankle in fact i think if he hadn't had a bone there might have taken the whole foot off and the blood hit the roof and he called out to my son james my eldest son james james said i'm on the phone mate pete

said i think you'd better come quickly and i tell you that because it was a few minutes before james got in the room and when he got in the room he said this little bathroom the whole roof and walls were sprayed with this most lovely decoration of blood little sprinkles when they went to hospital bounded up got to hospital the nurse kept taking peter's pulse it was 50 beats per minute and she couldn't believe that it was 50 beats per minute why was it 50 beats per minute because peter's been running up and down hills

the stronger the heart gets the less it has to pump because every pump is so powerful it was so powerful the blood hit the roof in fact if peter's resting heart rate had been uh 70 80 beats per minute it just would have wouldn't have even hit the ceiling well peter didn't do the triathlon he had to fix his foot in fact that the doctor couldn't believe that he hadn't cut any tendons he kept getting him to move his big toe oh yes that needed it needed a few layers of stitches that one aren't we

glad that we have hospitals and doctors when when we have a severe injury absolutely and peter was so glad that that he had an injection of local anaesthetic you know we certainly don't quibble emergency medicine and the doctor couldn't believe that it had missed the main the main tendons and i said to peter that was your mother's prayers every morning she places you in the hand of god but it's an illustration to show that this the more you exercise the stronger that heart gets and when it's strong it it doesn't have to beat much because

every beat is so strong with the delivery of blood it is said we only have so many beats per lifetime so you can see the fit of the person the the longer the life and i'd like to suggest the better quality of life because of what exercise does to the body so pace progressive acceleration of cardio pulmonary so there's the lungs and it was in that book and other books where where he quoted the study on the framingham study so you can prevent that lung capacity loss by exercising every day and if you've lost it

you can regain it by the high intensity exercise so progressive acceleration of cardiopulmonary exertion you are exerting yourself there's the pace but what i'm ever thankful to doug mcguff for is he takes you inside the cell so i'm going to take you inside the cell now so here's the cell we've looked at the cell a few times this week and the glucose goes in it goes through a 20-step pathway and the 20-step pathway gives us two units of energy the end result of the 20-step pathway is a chemical form of glucose called pyruvate the chemical

form of glucose called pyruvate is fed into the powerhouse called the powerhouse because this eight-step pathway delivers to us an impressive 36 units of energy we looked at the fact that this is an anaerobic pathway anaerobic pathway is the 20-step pathway meaning no oxygen it produces energy by the process of fermentation whereas the eight-step pathway is an aerobic pathway because it uses oxygen we also had a look at the fact that when excess glucose is going in it's stored little like a little bunch of grapes and they're they're little bunches of glu of um of

glucose just waiting there and i'm sure they were used on your morning walk on my morning exercise this morning because we only gave you broth last night and as you start to move that body the only time this could be interfered with is if you started to walk without drinking water and we're going to look at water in a minute after the break it's vital that you drink water one lady said to me i won't be able to walk in the morning because i faint and i said well do you have water she said no

i don't like water when you've got to have water the bodies the body needs its water but when you drink that water in the morning and then go on your walk and your body is starting to to work it needs more fuel those little molecules of glucose are plucked and through the pathway plucked and through the pathway it's a wonderful process we also looked at the fact that on a very high carbohydrate diet the excess glucose when the glycogen stores are full is stored as fat so i want to show you how this high intensity

exercise program i want to show you how it affects the cell and how it can actually reverse that whole process that we looked at earlier so i need to tell you a few things as i give the illustration so what i didn't tell you the other day is that this eight step pathway is very slow the 20 step pathway is very fast and as we're sitting standing here at the moment they're feeding into each other quite nicely but when you start running for your life cycling for your life rebounding for your life swimming as fast

as you can both pathways speed up the 20 step speeds up the eight step speeds up but there's a rate setting enzyme in there that will always keep this one faster and this one slower so what happens now is more pyruvate is being made then can be fed into the eight step and so the body stores that excess pyruvate as lactic acid you've heard of lactic acid we've all heard of lactic acid too much building up that can hurt cut it we've felt that so i think one of the most amazing things about this high-intensity

interval training is what happens when you're in recovery and don't we love recovery when you're in recovery time getting your breath back letting your body settle down a bit the liver converts that lactic acid back to pyruvate and feeds it into the powerhouse which means when you're in recovery time your cells are burning just as much fuel as when you're running for your life isn't that good news that's good news but there's other good news too and that is it's mopping up your lactic acid so it doesn't have an it doesn't have an opportunity to

build up in your tissues yesterday we had a look at how disease thrives in an acid environment so this form of exercise is the best form of exercise for many reasons and one of the reasons it gives the athletes an edge one of the reasons it's going to give you an edge on your day physically spiritually emotionally mentally one of the reasons it does that is because not so much well definitely what's happening in thai intensity but what's also happening in recovery time i'm very thankful to doug mcguff and the scientists that went inside the

cell to find out where's our y where's our y to find out why it is such a powerful form of exercise not only is it a powerful form of exercise but it doesn't take long you do the maths on that i'm going to be generous here what what what's this this is no more than 15 minutes in a day we have 24 hours in a day so no one's got any excuse so let's continue so you're getting to the end of your first 30 seconds you're plucking your glycogen stores you're getting to the end of

your second set of 30 seconds high intensity your glycogen stores are being depleted but we need more fuel and so what the body does now it causes a release of the human growth hormone the human growth hormone is very active when we're growing but when we stopped growing i stopped growing at 16 that probably doesn't surprise you my son william grew two inches from 19 to 22. boys usually grow a bit longer it goes into retirement but when you do the high intensity exercise it's pulled out of retirement let me show you what it does

what the human growth hormone does is it causes a release of hormone sensitive lipase hormone sensitive lipase is an enzyme that breaks down fat cells yesterday we looked at sublingual lipase remember that enzyme that breaks down the short chain and medium chain fatty acids in the saturated fats we looked at pancreatic lipase that breaks down the long chain fatty acids we're looking at another lipase now and that is hormone sensitive lipase that's released to break down your fuel stores isn't that what fat is it's the most amazing fuel depot in the human body but how

many people are carrying a lot of weight they're actually starving in the land of planting they can't access their fuel supplies they're always tied how do we access it this is how we access it causing a release of the human growth hormone so hormone sensitive lipase is act activated and hormone sensitive lipase as it is activated it switches over to burning fat it becomes a fat burner so one of the reasons why when the human growth hormone is released the body starts burning fat fattest fuel is because of something we looked at yesterday remember glucose

glucose burns in the body at four calories per gram remember fat fat burns in the body as nine calories per gram now you'll find that information in every weight loss book in psychedelic colors as to the reason why if you want to lose weight you shouldn't eat fat but they don't understand what a calorie is you know what a calorie is it's a unit of energy so if you want a high energy food what do you eat ah that you see it's a misconception no wonder the body starts burning fat as fuel because fat's going

to give more than twice the units of energy that glucose will give because this person's running for their life we need a we need a potent fuel here the human growth hormone also increases the body's ability to process protein we've looked at the importance of protein this week the important importance of eating sufficient protein we've looked at the importance of not drinking with the meals or we'll water down our hydrochloric acid so and then it won't be able to break down our protein effectively and now we're looking at another aspect the high intensity interval training

causes a release of the human growth hormone which increases the body's ability to utilize protein the human growth hormone also increases the circulation of the blood to the skin now the effect of this is it slows down aging no wonder the movie stars pay a thousand dollars a week for this human growth hormone because their profession is dependent on them looking good and you can see this helps you look good well i'm offering it to your cut price today 15 minutes high intensity interval training a day will cause a release of that human growth hormone

hormone and that human growth hormone will remain active for 24 hours people ask me how often do you exercise i say daily daily daily because i want that human growth woman so when people say barbara what do you put on your skin what's your moisturizer i say nothing nothing what i do i spend my money on good quality nuts and seeds and avocados and olive oils you're lovely cold pressed and i exercise every morning how could i miss out on my daily human growth hormone so if it's a gale outside if it's snowing outside then

i go to the rebounder i do my push-ups do you do push-ups ladies i do my stretches and i know the twins have shown you some amazing stretches they're very good on those stretches i i hurt my back the other day lifted something too heavy and so erin got up on the table she's up on the table and she's pulling my legs this way and that way whoa she said am i doing too hard i said i'm sorry but i'll never say you're doing it too hard i'll just breathe one two so stretches are great

so no matter what the weather move that body every day get it into a movement because you will reap the benefits all through the day when you do that little nugget every single morning i had a couple do our program she was young couple she was 79 he was 82 and they swim for two kilometers in the sea at coffs harbour which is a coastal town in australia and it's about the same temperature as this they don't get snow we only get snow way down the bottom and even only on the mountain tops so they

swim for two kilometers every morning i said no wonder you guys look good they hardly had a line on their face little obviously you can have a few lines but i was i was amazed at their skin they were with us for two weeks when they first came they stopped their cholesterol-lowering meds they stopped their blood thinner because they were drinking more water mid-week they decided to stop their blood pressure med as well and because their blood sugars were coming right down stop that medication i tell you the second week they just came alive they

went home younger than they came but i'd like to show you one of the most powerful well it is acknowledged to be the most powerful form of exercise there is and everyone can do this one and it's called rebounding now why is the rebounder or the little minor trampoline such a powerful form of exercise strength comes from one one activity and one activity alone and that is define gravity isn't that what you're doing on the push-ups you define gravity have a look at a baby i've had six babies and i know within a couple of

days what are they trying to do put their heads up they're trying to put their head up in fact you have to be careful because they put their head up and then they might bang it on your collarbone and then it's not long when you put them on the floor they start to roll then they start to get up on their hands and knees and then it's not long after that they're trying to pull themselves up they're constantly defying gravity aren't they it is gravity that causes strength and then you put them in the little

cot and they start jumping jumping in the cot i've come to the conclusion that people age because they stop jumping what's the old saying we should jump for joy so why is the rebounder so powerful well three three forces come together with the rebounding because i always want to know why three forces come together one force is defined gravity so defying gravity is one of the forces there's another force that comes to play and that is acceleration so when you're leaping off the mat up into the air you're accelerating and then just as you get

to the top of your jump you experience deceleration so acceleration and deceleration you know acceleration when you're in the plane i think my favorite time in the plane is when they take off we go so fast and watch that that land go away from you so there's your there's your uh acceleration deceleration is where you when you've landed and they put the brakes on and you're whoa you're flattened against the seat einstein says that these three forces have the same effect on the body there is not a cell in the body that is not affected

by the by these these three forces and that's what makes it such a powerful form of exercise because constantly constantly as you're jumping like this the cells are being they're being challenged but challenging the cells strengthens the cells so let me show you what the rebounder also does here's your lymphatic system your lymphatic system is your body's vacuum cleaner and your lymphatic system has little gates like this all along now your blood capillary system looks very similar but it doesn't have those little gates and your blood capillary system has muscles either side of it so

when your heart pumps pumping the blood along the capillaries those muscles are affected and the and the pumping happens all the way through the system we can feel a pulse can't we can fill a pulse in our groin we can feel a pulse in our and it's all affected because of the heart the heart is the pump and it pumps the blood through the body did you know you have a second heart it's your calf muscle do you ever wonder how the blood gets back to the heart you see your arterial system is the blood

coming away from the heart and your venous system is the blood coming back to the heart it is your calf muscles and i think you'll agree with me when you've been on the rebounder those calf muscles they're constantly working so your second heart is getting those blood back that's why rebounding is so effective for varicose veins you don't get you don't get vagus arteries do you get vagus veins it's that venous system that's affected and that's why in the plane they tell you to to move your foot don't you because when you move your foot

you're you're moving your calf muscle and that pump and that heart muscle they causing this muscular system around the capillary network to keep moving that blood because the blood is the life of the flesh but not so your lymphatic system your lymphatic system does not have a muscular system around it and your lymphatic system doesn't have a pump and your lymphatic system sweeps away waste from the tissues remember it's the body's vacuum cleaner and it dumps the waste into the lymph nodes in our neck in our armpits in our groin there are lymphocytes which is

a white blood cell that can deal with the waste dump it into the blood and then we sweat out the waste we urinate out the waste out our colon comes the waste that's how the whole process happens when you wake up in the morning these little gates are all closed which means the waist can't get out just getting out of bed moving your arms and legs opens them a little bit but the activity that opens every single gate in the whole body is the rebounder so when you're on the rebounder and let me get on

the rebounder and show you so when if you're not used to it you can just go like that that's called the health bounce but as you get better at it i'm not going to jump really really high but you can you get better at it you get kids have you seen what kids will do on this you know at first kids are a little bit out of balance and you might be a little bit out of balance but the more you do it the better your balance will be you can also start by this just

going like that but this little one's called the health bounce but when you start jumping when you're to the height of your jump every gate opens and when you hit the mat again every gate closes isn't that incredible you only have to rebound for one minute in the morning to get that lymphatic system activated for the whole day and once that lymphatic system is activated every movement you make just scratching your head turning around it's keeping the movement going so this again is called the health bands if if you can't do this just a little

unstable just find a post to hold on to or you can get a i think there's another rebounder downstairs that has a frame and you can hold on to that frame i like not to because i don't want to become dependent on the frame but if it's too hard for you by all means start with the start with the frame see even doing this health bounce i can feel my second heart my calf muscles strengthening some people say i'm not going to get on the rebounder because you know i'm out of balance well guess how

you get into balance by rebounding if you're not used to this at first you might be a little unstable but the more you do it you will notice you will get your balance your balance is set by the bottom of your feet and by the fine mechanisms in your ear and so rebounding resets those fine mechanisms in your ear and resets the the soles of your feet jeffrey's given me permission just to put put my shoes on on the mat just while i'm giving this uh lecture but you're best on bare feet and your your

feet spray out like that but also it strengthens your arch because when you're bouncing you're bouncing on your toes there's not a part in the body that is not affected by rebounding and these three forces that come together and the effect that it has on the lymphatic system puts it in the class of the most powerful form of exercise there is and you might say well barbara most of your work is being done with your legs what about your upper body it's all affected but let me show you how you can strengthen your biceps so

you jump with your with your palms down as you jump that strengthens the bicep muscle yes you can do your triceps too and that's where you put your palm up and you jump with your your palm up and that strengthens your tricep muscles and often i will twist as i do it so i twist like this and that that helps with the spine and so when my arms get tired out there then then i will do that but i'll often do 10 10 biceps 10 triceps you can also strengthen your eyesight how do you strengthen

your eyesight now i'm not doing much and and i'm fairly fit but can you see in my breath so it doesn't seem like you're hardly doing anything but it has a powerful effect on the body so how do you strengthen your eyesight so you can also just do this anyone can do that where you're not not even jumping but you're having an effect how do you strengthen your eyesight so right now looking out that door there i will focus on that tree i'll focus my eyes on the leaves of the tree and the so when

i'm doing it the tree is standing still but the big trees in the background are jumping and that lamps jumping and that lamps jumping so what i'll do now after 10 jumps i'll focus on that lamp and i'll keep that lamp still and the leaves that were still before are now jumping in the peripheral can you see what you do you you keep changing your focus and that strengthens your eyesight now i i'm i wear glasses early morning for fine reading since i've been doing the changing of the focus my eyesight has improved i was

just about to go to 250 magna ca magnitude magnification but i'm finding that with the changing of the focus on the rebounding i've been able to keep it just the two so it can strengthen your eyesight the best rebounder is the bellican and i think that's how it's spelt something like that and you'll notice with the the bellicon that we have here it's not springs it's rubber i call this the rolls royce because you get a beautiful a beautiful bounce you see with the rebounder there's no jarring one lady said well can't i just skip

when you skip every every one every jump that you take you you do get a jarring effect on hips and knees and ankles that's why if you do run and if you do skip it must be on the earth because the earth gives cement and tar do not that's where you get really bad jarring and notice how children run have you noticed how children run they always run on the ball of their feet i read a book called born to run by christopher mcdougall he's a runner and he was getting lower back pelvic and hamstring

problems so he took six months off work and decided to investigate worldwide different runners he wanted to know why he was suffering with hamstring and lower back and you'll notice that most joggers are padded to encourage heel striking have you noticed that and yet we should be toe striking so he went to the history books and he found in 1960 and 1964 our bibi bequilla an african runner took home gold both sets of olympic games and he was a barefoot runner he also investigated other barefoot runners you run barefoot on the grass you will never

strike with your heel and what christopher mcdougall does he goes into the anatomy of the foot which is very interesting you see the foot's been designed to strike on the toe when you strike on the toe it strengthens the arch and the ball of the foot has a cushioning effect and the toes spread out to sort of take the fall but when you strike with your heel none of that happens and he discovered that it is heel striking that's causing the hamstring the pelvic and the lower back problems isn't that interesting and out of that

book came the barefoot runner craze and the barefoot runner is basically runners that have a really thin sole so i have my barefoot runners here so i'll show you when i buy sorry i've been running in the dirt this morning when i buy a runner i always go like that in the shop that's what i want and that barefoot runner allows me to to run on my toes when i started to do the sorry bit of dirt from my shoes when i started to do the barefoot running and got my uh my thin soled it's

no fun if there are big rocks on the road so i go for the smooth bits and i also grass as much as possible my muscles in my legs got really sore and i thought this is really strange why are my legs sore when i usually exercise every day and that's when i realize when you when you toe strike you use a totally different set of muscles to when you heal strike of course those muscles adapted and that's the amazing thing about the body is its ability to adapt and adjust we want it to adapt

and adjust to the good things unfortunately many have adjusted to the bad things so that so if you do run make sure it's toe striking and your high intensity it's actually whatever works for you but the rebounding again is i think every home should have one of one of the rebounders you can you can put it on its side and you can put it behind the lounge and with the kids come you know where all the kids will be is on the rebounding if you go to bellacon their website you'll see classes where they will

show you in a lot more detail than i have i've just basically touched on it i just wanted to show you why it is such a powerful form of exercise and you'll see a whole lot of different moves and things that you can do but the the current figures are saying that three minutes three times a day is enough now that's hardly anything so how can you put it into there you can certainly do your 30 seconds high intensity you saw i didn't seem to do a little i didn't seem to hardly do anything and

that and yet i'm sure you could see that my breath was starting to be catched or or caught um jogging on the rebounder so i'm just going to move over to the rebounder again and just give you a tiny little illustration of this you can now if you if you do that on the rebounder jogging on the rebounder well you you'll definitely get your high intensity but just leaping high on the on the rebounder might take a little bit longer to get to get your heart rate and your um breathing up but you certainly um

will get that al sears in his book pace he gives a story of a lady who did fifth no she did seven seconds high intensity and she needs 15 minutes to recover whoa not many people are that unfit you know what the good news is that's why p means progressive if she does that every day she'll get to eight seconds and then 12 minutes recovery can you see what will happen that's why it's a good idea to note your recovery time because as you get fitter your recovery time will be less and less and less

and that can be of a great encouragement to you the busier my schedule the busier my program the more steps i take to get to bed early so that i can get up and do that high intensity because i know my day my performance my ability to remember to present and advice that that people are asking me for that's dependent on me going to bed early getting up very early and asking for god's wisdom through the day drinking water doing that high intensity you you're just about ready for anything how many people go into the

day totally unprepared no no wonder the wheel falls off the wagon the first time a little bit of stress comes the way i maintain that in a well-slept well-nourished well-hydrated well-exercised body a body that has been surrendered to the great god of heaven that body copes with stress because the they it comes doesn't it it comes every day but how how many people are unprepared and then and then the wheel falls off the wagon and there's often a lot of mopping up to do with that i know as a mother with so many children it

was imperative that i take those steps so that i was a karma mother and i had wisdom for each child because you you do get challenged whether you're in the home or whether you're in the work first you do so it's important to prepare for your day so we have to prepare for tomorrow today we prepare by having breakfast like a king lunch like a queen tea or supper you call it like a pauper then we can go to bed early and then you can get up early and do what i just explained what what

must be done to prepare for the to prepare for the day who would go to battle without any armor on is the day a battle well i think we'll all agree agree that you know challenges come through the day so it's important to be prepared we're going to have a break now and after the break we're going to come back and look at the importance of salt and water