Fajr Club Day 4

Nouman Ali Khan


Channel: Nouman Ali Khan


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The importance of apologizing for mistakes and feelings of pride in oneself is emphasized in a video segment. The speakers emphasize the need for proper apologization, finding one's own values, finding one's own values, and finding one's own values. They also provide instructions on various dance practices and exercises for pregnant women, emphasizing the importance of balance and weight management. The segment provides tips for improving general health and breathing, including avoiding heavy breathing and taking a drink of coffee to combat weight gain. The speakers also advise parents to practice regular exercises and avoid coffee to combat weight gain, and provide advice on maintaining healthy eating habits and proper nutrition.

Transcript ©

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a lot of

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Alhamdulillah Allah, watchmen huahine Maliki amid the he cannot Buddha he cannot stand enough to

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be co authored lead EDA and untidy

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on the

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when he learned he was MLF he was the whale metaphor most maybe.

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What's that one Matthew Jaffe yet

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to the EDA kita vihara Yoga to

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the Akita buena de la COVID

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Mela Deena

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send me a love What do you

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server will be the

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whatever you keep in the

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office, where you will

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a key

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de como

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la stop loss

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I start with a lie levy start for the la luz de

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la la ilaha illa Huwa Hey yo yo, are you to move to LA Allahumma Allah Hama and to sell them and to Salam. Salam amin Castilian about Dr. De Berta. What are later What are later Yeah, generally yeah generally what chrome well chrome robina robina Taco Bell Minda Taco Bell mina nakka nakka antas me and just show me

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Elena. Elena mo Dada Yeah, no no no in Africa and for him and that

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was all Allahu taala Allah. Allah.

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Allah Heidi.

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Yeah, yeah.

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I mean

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lucky one

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seen a

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grab the most

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be him when

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he got home

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Allahu la

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de Nika furusawa en la him and there

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should be a hiccup

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the home I'm Landon Did you mean do

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you mean Oh? You mean

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hotma la vida boo boo him while he him while

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he him militia were one of whom either boon oil the

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I forgot everything I was going to talk about because I don't remember anything flat what I said yesterday. Do you remember anything I said yesterday? Yeah, everything about Islam or something? Yeah, somehow just oh, you shouldn't? how some people make you feel bad for things that Allah doesn't want you to feel bad. Good.

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you dropped in most of her that was solid. That's solid.

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That's pretty much like that was one part. Yeah.

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So people can make you feel bad for what Allah doesn't make you feel bad about. You can only seek forgiveness of Allah. So don't apologize for something to let us I want you to apologize for that's great. Yeah. But

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okay, so you can't feel bad about that. But what you should should you feel bad about? Oh, for the things that you that then other people you should first, first of all, apologize. So law before you do that? Because you may have upset Allah subhanaw taala and then apologize to that person? Because that person comes when you cheat on a test or something like that? If

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not, if if if not when? Yeah, yeah, yeah.

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So part of that also the opposite side, before we carry on

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with, you know, people can make you feel bad about something Allah doesn't want you to feel bad about. But sometimes, you might say, I don't have to feel bad about that.

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When you should, there are some things that I should feel bad about.

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That doesn't mean that I become hopeless, or Allah is going to throw me in hell or he doesn't love No, it's not like that. But actually, guilt is an important emotion, only when you use it properly. Now, if you don't use guilt properly, then it becomes a really depressing thing. Like you start feeling like you're a terrible person, like you're worthless, like, you just can't do any good. And you just have this all these negative thoughts about yourself. But guilt towards a lie is a beautiful thing. Meaning Yella, I know I messed up. Yeah, I know. I know I made a mistake. And I know I made this mistake before, but I'm going to try my best to not do this again. And I'm

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promising you that I'll try to do better Yella helped me. And I'm embarrassed before you. And I would rather be embarrassed before you now can be humiliated before you on Judgement Day, although I come before you now. So I don't have to come before you on Judgement day like this.

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Right? Because if we, you know, feeling embarrassed is a negative emotion. It's a bad emotion.

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But part of it is necessary for us to fix ourselves. If you know a lot of times people just say you should feel good about yourself. You should feel good about you. Yeah, you should feel good about yourself. But if that's all you feel about yourself, then there's nothing to fix. Right? And if you only feel bad about yourself, then you just become hopeless. By then you're like all bad. There's nothing good about you because you're just a pile of bad.

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So those are the two extremes. And what Shannon does is he tricks people tricks you and me by making us either feel like there's nothing wrong with us. There's nothing you should be apologizing for. You should be proud of yourself. Or if you say no, oh, well, I guess you're just not good at anything, right? You're just a terrible person, right? And then you just fall into complete negativity. Those are the two both of those are shattered. On the one hand Shannon's arrogant, which means he can't accept his fault. On the other hand, Catherine says he's got

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He's gonna go to hell anyway. So what does it matter? Right? So he's hopeless at the same time. And he wants these two emotions for you all the time. either this one or this one, this one or this one. So this is not for the law, respect for the law, I seek forgiveness, I seek of us forgiveness, I seek less forgiveness, love what wants to be worshipped or be accepted? And how are you? That's what we say next, right? So say from the beginning.

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do you want to be like, briefly I'll tell you about today

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are two names of Allah, they come at the end of autocracy to write, and he means the living, that also teaches us that Allah is not only the one truly alive, that all life comes from him. Life wouldn't exist without him. He's the source of all life. And that name of Allah teaches us many things. But one thing I want you to think about is, that means I owe my life, how I live, what I do with it, what my priorities should be, I've handed that over to a law and I said, Hey,

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because I wouldn't have been breathing had it not been for him, I wouldn't have been turned into a living, breathing human being inside the belly of my mom, had it not been for a lobbying.

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Because he's the, he's the life of life itself, and he breathes life into us,

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then it's not just that we're alive, but we're actually maintained, our bones are maintained, our tongue is maintained, the fluid in our eyes is maintained. So we can blink, you know, some people have eye surgery, their eyes become dry, and it's excruciating for them to blink, they have to keep putting fluid in their eye, all those automatically flooding our eyes with fluid, right, our brains are functioning, no parts of it shut down, you know, our spine is functioning, though the organs in our body are being maintained, you know, our, our livelihood, you know, your parents income is being maintained, your home is being maintained, the walls in your house are being maintained.

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when it freezes too much in Texas, then they ask you to put the faucet on a little bit. I don't know if you ever heard that, you have to put the water on just a little bit more. Because the pipes could freeze over a burst happens in New York all the time. You have to Yeah, you have to be careful with the pipes. Because they can freeze and burst, right? That's building maintenance. Right. But actually, our maintenance constantly who's taking care of us, is a lot. And this name is really important in what we're saying. Every time we say a lot, whatever those names, it's important in the, in the what we were saying before, then

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when we are thinking about ourselves and other people, and thinking about what I gotta do this to take care of myself, I gotta do that to take care of myself, I gotta make this one happy to take care of myself, I better not being that one happy to take care of unhappy to take care of myself. And you're thinking about your life, in connection with everything else and everyone else. But I'm not thinking about my life in connection with Allah. I forget the fact that my life did not come from anyone.

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And my life is not being maintained by anyone is being maintained by him.

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So there's this morning focus back on a law that helps a person not get distracted by what they really should be doing with themselves throughout the day. And so stuff, a lot of stuff, a lot of stuff online in the dark in that world. Finally, the last part is what to Buddha, to Buddha, he means I turn back towards him. Makes sense, right? After everything we just said, I turned back towards the means I turned back towards him in repentance, meaning I am sorry for what I've done wrong. And I promised him I won't do it again. And it's also beautiful in that it means that my focus is him like I'm turning back towards him. So that, you know, like, I'll give you the last

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analogy for the day.

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Sometimes when you were when you before COVID when you were in school. Does it ever happen that the teacher leaves the classroom? Yeah. Okay. When the teacher leaves the classroom, you all the kids in class behave a certain way. It's been happening for 10s of 1000s of years, okay? He'll be able to certain way. But when one of them says he's coming,

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okay, or principles coming or something, there's a there's a, you know, back in the day, they had a horn to announce the arrival of the enemy, like, like, you know, that one of the students is that, you know, the lookout.

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Nobody's coming. And so when he's coming, what happens to all the students,

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the tone changes, the body language changes, maybe they come back in their seat, right? And then after the teachers in the class, then if they want to talk to somebody or look back, what do they check first? Okay, teachers

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and they keep checking back, right? Because the security risk,

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The idea when you say it,

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back towards Allah. Is that every time you're about to do something like Allah, okay?

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Yeah, okay. But with the teacher, you're hoping that he's looking that way so you can get away with it. Yeah, but with a lot every time you turn back towards them, are you ever gonna find him distracted from you that you can get away with it? No. So every time you turn back to a lawyer, you're like, Okay, I can't do that.

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Are you still watching? Oh, he still doesn't like it. You see what I'm saying? So it'd be a to LA is really awesome because when we turn back towards a lot, our focus returns back to a lot and we're mindful of his presence and the stuff that we're doing. So that's it for today. Let's gear up and torture ourselves.

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Hello Guys, can you hear me?

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All right, we'll start out with rotations again today. So hands on your hips. Oh, those rotations

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on the left.

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We'll go to the right.

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Jumping here with you guys. Sure.

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We'll bring the arms out.

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We're gonna rotate forward.

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Let's go back small circles.

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big circles back.

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We'll go big circles forward.

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And relax. hands on your hips. gonna rotate to the left.

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To left, there we go.

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We'll go to the right.

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side you can you fullscreen that for me.

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There we go.

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All right, we're gonna do right foot.

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Oh, yeah.

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You ever watch this video? No, I did not.

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This looks like it's synchronized rotated the other way.

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Oh, the other way. Yeah. Every day, every day.

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The left leg outward.

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Rotating that ankle

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will go inwards.

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we're gonna be walking high knees

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to try to keep the foot underneath your knee.

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further out here.

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Same thing, except we're gonna do extend the leg all the way out and reach for the toe.

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Work on those ninja skills.

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Oh, yeah. Oh, yeah.

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Checking me when I'm praying.

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I see that every day.

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But they're less tight. I can actually.

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Arms out here.

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straight in front.

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I'm gonna bring him around, up

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and back forward,

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shoulder level.

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We're gonna keep going.

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That's more of a ballet.

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Okay, no rotate.

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There we go.

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Then your palms go forward,

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palms are facing. Come further back, see, so you can see when your arms are up. So come towards me.

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So, palms are facing up and start

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and then should be facing forward. Let me get to the top.

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Go ahead and relax.

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We're gonna get in this beautiful warrior pose. Oh, yeah.

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So this would be the easier one. We'll put the weight into the hamstrings.

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arms go out. Try to keep that back straight, abdominals tight. If you can handle that pretty easily, we're gonna go to one leg

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and do the same thing. So the back leg will face out.

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here or here.

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Palms facing and towards each other. There we go. Squeeze those abdominals

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engaged your hamstrings.

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I hear less critique from gentlemen.

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I was thinking about criticizing.

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Everybody has their strong points. Everybody has their weak points.

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Okay, criticizing just holds you back from

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bettering yourself.

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You hear that oma?

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You hear that?

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Say it again for the people on the back.

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Wait, you sure cisors it just

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we're gonna keep doing the same leg for now. Okay.

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Switch looks like you are a little worn out on that one

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If you were at home, doing both legs, go ahead and relax for about 10 seconds and then jump back into it.

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There we go. Palms facing in.

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For she was

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really want to hamstring your glute. abdominals and balance yourself.

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See if we can hold it.

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stakes much more balanced.

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We have a full body.

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Go ahead and relax.

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We're gonna go to the pushup position.

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So, push up position, your hands are always gonna be right under your chest.

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We're gonna do mountain climbers. We're gonna do a nice and slow

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and we're gonna do it a little bit different. So we're gonna bring right leg forward, back, left leg forward, back. And then the next stage this right leg goes out, back in, left leg goes out, back in. And then we're in the middle of getting out.

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you don't have to do that yet.

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Just focus on keeping that core tight, back flat. Don't worry about pushing, going doing the push up.

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really bring your feet up, let your feet touch.

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touch, touch, touch, touch.

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Somebody is a little bit more difficult than what we've been doing involves a little bit more thinking.

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You don't have to bring us up for our heavy toe touch about here. Okay, instead of way up here.

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It was just to bring that knee out. There we go.

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If you're struggling at home, it's okay. Just go on the inside for now.

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Squeeze your abdominal.

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Relax. The balls are squeezing me.

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let y'all rest for a second. That water.

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We're gonna do the Superman pose next.

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All right, go ahead and lay out.

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legs off the ground. arms off the ground.

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We're gonna hold that for a second.

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You should you should have your arms a little straighter out. When we do this. Instead of being out here bent, we have in front of you.

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And then we'll do the row here.

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And back, forward,

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legs off the ground.

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Arms out. Arms out.

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And this becomes too hard for you to go into a plank. And hold it

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and relax.

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Everybody get enough sleep.

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Sleep important.

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10 1010

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yesterday I was studying

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Islamic stuff. I got sleepy.

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10 minutes. Yeah, I'm gonna sleep.

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You want to do the seven eight hours of sleep. Make sure your body and your mind recover?

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Really? Yeah.

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We'll be doing jumping jacks.

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So you can guess catch your breath. You know.

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I've been loving that for a long time.

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Nice, really. And again,

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Anybody who has questions throughout this, you're more than welcome to send in your comments. Questions about exercise, nutrition.

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general health.

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Keep it going, keep it going.

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And stop. We're gonna go right in some burpees burpees. We don't remember how to do the burpees. I do

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a little push up position.

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When we come up, Peter out, when we go to jump, knee, you should be behind the toes.

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explode up, come back down. push up position.

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Ready? Sure.

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So excited today.

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is a little bit more cardio intensive.

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It does feed out in front of you.

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15 seconds.

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is playing catch your breath.

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A little more weight.

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Feel spiritual?

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He should repeat the question because they didn't hear.

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There's a question or all of these exercises. Okay, for pregnant women, I would say no for me, definitely want to lay on your stomach if you're pregnant.

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If most of these exercises at a walking pace would be good for a pregnant woman.

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Usually, the goal while you're pregnant is to be just get more active. They'll do the walks. The dynamic stretches we're doing are good thing.

00:48:26--> 00:48:39

But you don't want to go so intense. That something you want to talk to your doctor about. Or make sure that you are already exercising at a certain level before you just increase it while you're pregnant. Yeah.

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But for women, men kids that I'm pregnant, all of this is good.

00:48:52--> 00:48:55

All right, I caught my breath. Yeah, I go to the push up position.

00:48:59--> 00:49:03

Get off our knees. If you need to be any knees, that's fine.

00:49:07--> 00:49:08

For now,

00:49:11--> 00:49:12

we're gonna go halfway down.

00:49:15--> 00:49:16

We're gonna hold it

00:49:21--> 00:49:23

might be the best form I've ever seen you.

00:49:28--> 00:49:29


00:49:30--> 00:49:30


00:49:34--> 00:49:41

That's the great thing about exercise too. You can put your mind to different limits. Everybody be surprised with the human body can do it and do it and push through

00:49:43--> 00:49:46

your sense of accomplishment halfway down.

00:49:51--> 00:49:54

maybe think about doing something like this as to control your breathing.

00:49:56--> 00:49:59

Think about it. You really shouldn't be exerting a lot of energy right now.

00:50:04--> 00:50:08

All you're doing is holding your own bodyweight in place. Breathe

00:50:09--> 00:50:13

in through your nose out through your mouth. Allow the muscles to relax.

00:50:15--> 00:50:19

Use your back your triceps, your biceps, your chest,

00:50:21--> 00:50:24

your legs, your glutes. Oh,

00:50:27--> 00:50:29

come on, I got this. Yes.

00:50:31--> 00:50:31


00:50:36--> 00:50:37

hey, relax.

00:50:43--> 00:50:51

One of the best things you can do an exercise is to learn to control your breathing, you can supply oxygen to the muscles, they'll relax and be able to keep going.

00:50:54--> 00:50:59

They usually hit a wall once that oxygen stops getting to people like to hold their breath.

00:51:01--> 00:51:04

We're fighting the breathing because they're so focused on the muscle.

00:51:08--> 00:51:11

If you start, start losing control over just take a deep breath.

00:51:16--> 00:51:22

through the exercise, some people actually breathe through their mouth better than they do through their nose. That's okay.

00:51:26--> 00:51:37

Because if it feels forceful to do it through your nose, you might not be meant to breathe through your nose. Some people lose their nose more deviated or there's just not how their body works. That would be me.

00:51:42--> 00:51:45

But for that split second, you just need to bring all the oxygen back.

00:51:57--> 00:52:03

Sure, I'm gonna lay on our backs. We're gonna point our legs out.

00:52:06--> 00:52:06


00:52:09--> 00:52:11

Head back, arms down.

00:52:12--> 00:52:16

Keep that lower back flat. Squeeze those abdominals.

00:52:18--> 00:52:22

Try to suck your belly button down through your spine and into the ground.

00:52:26--> 00:52:31

Yes, point your toes. Keep those legs straight, legs straight.

00:52:55--> 00:52:56

Too much.

00:52:59--> 00:53:08

If you're commenting today, when you have medical issues like diabetes or knee issues, things like that, I will comment in the comments later to let you know

00:53:10--> 00:53:11

there's a lot more that goes with that.

00:53:20--> 00:53:20

It's the

00:53:24--> 00:53:25


00:53:26--> 00:53:28

not using the right section.

00:53:30--> 00:53:31

Pull this them again.

00:53:36--> 00:53:37

You gotta make it.

00:53:38--> 00:53:41

Alright, pull your knees to your chest.

00:53:43--> 00:53:44

Keep your arms still out.

00:53:46--> 00:53:48

Push your legs straight up in the air.

00:53:52--> 00:53:53

All right, keep your knees together.

00:53:56--> 00:53:59

And then we're gonna start slowly bringing them down

00:54:03--> 00:54:05

and relax.

00:54:10--> 00:54:14

Let's do 15 crunches. Oh, finally.

00:54:31--> 00:54:33

All the way up. fall asleep on

00:54:39--> 00:54:45

excessive noise be so easy. You want to push yourself if you're doing the same thing every day. You're not getting any better.

00:54:50--> 00:54:51

You can think of it as

00:54:52--> 00:54:56

if you read the same sentence out of the book every single day.

00:54:58--> 00:54:59

Your grammar is not going to improve you're not

00:55:00--> 00:55:02

Learn anymore. Anything else about the story.

00:55:03--> 00:55:12

can't learn anything from just reading the same sentence over and over. It's the same thing with the body. If you do the same exercises day in and day out, you don't make it any harder. You don't get any better.

00:55:18--> 00:55:20

Good wisdom right there.

00:55:21--> 00:55:24

As part of the job to get people out of their own mind,

00:55:25--> 00:55:30

a good majority of exercises people blocking themselves off with their own mind.

00:55:43--> 00:55:47

There's a question about exercising and having asthma.

00:55:48--> 00:56:08

I touched on that, I think the first day someone asked about it, what I would recommend is to start your exercise with walking, low intensity exercises, and then slowly increase each week. So whatever you can handle, while monitoring your asthma and having your inhaler with you, or whatever it is that you carry.

00:56:09--> 00:56:15

do that through the week, and then the next week, increase it by a little bit each week, you should get a little bit better.

00:56:18--> 00:56:22

If you have really intense asthma check with your doctor first.

00:56:27--> 00:56:31

We're gonna do 15 more crunches or 14, I'm sorry, we already did 15

00:56:40--> 00:56:41

you're using

00:56:46--> 00:56:49

more of my muscle connection you can make the better you're gonna be

00:56:55--> 00:56:57

which section of the ABS were you hitting

00:56:58--> 00:57:09

midsection, trying to refocus it next time try to hit the upper abs. We're trying to hit the lower abs adjusted and your brain to tell yourself what you're going to contract.

00:57:10--> 00:57:13

More control you get over it, the better the results will be.

00:57:16--> 00:57:27

And it's kind of like a cheat sheet if you want. So if you're using the lower and they start stalling out after a while they get real tight. can't go anymore. Try to relax them and use just the upper abs.

00:57:30--> 00:57:31

Alright, we're gonna go the push up position.

00:57:36--> 00:57:37

If you didn't watch yesterday,

00:57:43--> 00:57:54

bring it down. Other Our goal is to not sway that body really engaged in your core. Usually you want to have a wider stance with your feet for this

00:57:56--> 00:57:59

and we can show them sideways how your body's not swinging

00:58:00--> 00:58:01


00:58:04--> 00:58:04


00:58:06--> 00:58:07

feet apart.

00:58:12--> 00:58:16

Now the goal is to not be here when we do this.

00:58:21--> 00:58:23

We'll go for about 20 seconds.

00:58:40--> 00:58:45

Focus on the breathing. Everything's getting really tight. Try to get oxygen to those muscles.

00:58:48--> 00:58:49


00:58:52--> 00:58:59

Well another question about sore muscles after exercise hydration, proper nutrition.

00:59:00--> 00:59:15

If you're really sore and ice bath, as hard as that is, it will it will heal the muscles that will help get the blood there and get you over the soreness a lot quicker. Some kids will have equal capillary hydration means drink a lot of water.

00:59:17--> 00:59:25

Yeah, so it is not good. Well, it's not that great. I wouldn't drink more than one Gatorade today. There's a lot of sugar and Gatorade.

00:59:27--> 00:59:34

Doesn't hurt for kids to have a little bit of sugar that's in there but start doing more than that. It's not It's not good for you.

00:59:36--> 00:59:39

13 crunches 13 crunches.

00:59:42--> 00:59:42

smart man.

00:59:55--> 00:59:59

I think we said this yesterday or the day before but when you're hydrating

01:00:00--> 01:00:03

pounds. You want to split your body weight and a half

01:00:05--> 01:00:09

an ounce per pound. If it's in kilograms, it's just an ounce per kilogram.

01:00:11--> 01:00:16

So, I'm 220 pounds. My goal is to get 110 ounces in.

01:00:24--> 01:00:25


01:00:26--> 01:00:27

she's gonna rest for a second.

01:00:34--> 01:00:35

Oh, the criticizing.

01:00:39--> 01:00:41

Maybe we should do the warrior pose again. So he remembers.

01:00:45--> 01:00:51

All right, we're gonna get the heart rate back up a little bit. Okay, we're gonna do fast paced high knees.

01:00:56--> 01:01:07

Today, I want you guys to focus again on on the hand placement. When the right knee is up. The right hand should be back at the hip. And the left hand should be up by the face when we rotate or rotate and hands.

01:01:10--> 01:01:11

Free. Yep. And begin.

01:01:14--> 01:01:15

Get those knees up.

01:01:35--> 01:01:37

I'm gonna keep it going. Keep it going. Keep it going.

01:01:39--> 01:01:40

For 10 more seconds.

01:01:42--> 01:01:42

10 seconds.

01:01:46--> 01:01:54

Five seconds for 321 relax.

01:02:05--> 01:02:06

Study easy.

01:02:08--> 01:02:08


01:02:31--> 01:02:32

All right, let's stretch it out.

01:02:57--> 01:02:58

Sub niches.

01:03:02--> 01:03:02


01:03:04--> 01:03:05

Where are you at right now.

01:03:07--> 01:03:08

Have you gotta hold it.

01:03:11--> 01:03:15

Since you guys can grab your toes. Try to go a little further down the foot. We

01:03:16--> 01:03:17

should be up here.

01:03:24--> 01:03:26

Bring it up closer to the knee.

01:03:27--> 01:03:31

And slowly try to get yourself to lay down on that leg.

01:03:32--> 01:03:33

Yeah, bring your hand up.

01:03:34--> 01:03:38

See if you can lay your body down my leg. Oh yeah.

01:03:40--> 01:03:42

The roles prevent me right here.

01:03:47--> 01:03:49

We'll switch over

01:03:51--> 01:03:54

from here on out and go in and rescue the other arm on the leg.

01:04:10--> 01:04:11

Take deep breaths.

01:04:25--> 01:04:27

butterfly stretch your

01:04:28--> 01:04:34

hands on his ankles. And then we're going to push down on your knees with your elbows.

01:04:35--> 01:04:36

Lean forward.

01:04:37--> 01:04:40

Again, I'm gonna try to end up coming flat at some point.

01:04:46--> 01:04:48

Some people like these people do not have to say that

01:04:58--> 01:04:59

any of you have questions?

01:05:00--> 01:05:00


01:05:07--> 01:05:08


01:05:11--> 01:05:15

there's lifting weights affect your height, like a teenager.

01:05:18--> 01:05:34

There is that myth. I wouldn't say it affects your height, it can do damage to the bones because you're still developing if you go if you do too much, but lifting weights, the proper way to actually help strengthen your bones, if anything, it helped life.

01:05:37--> 01:05:47

So it's all about doing it, right. That's the most important. the right amount of weight the right form. I think at a certain point that was more of a cop out because people didn't want to explain

01:05:49--> 01:06:03

the difference between the two. Because if you tell somebody No, it can be beneficial. But if you do it the wrong way, it's bad. Some people are gonna just eliminate Oh, well, there's no bad it's just good. Or there's just no good it's just bad. Yeah, so

01:06:08--> 01:06:10

the cop out mentality

01:06:15--> 01:06:16


01:06:18--> 01:06:19

on the beach. If you do

01:06:24--> 01:06:25

not know people that listen to it like this.

01:06:32--> 01:06:32

See that?

01:06:38--> 01:06:39

Oh, boy.

01:06:41--> 01:06:41

Oh, boy.

01:06:44--> 01:06:45

Oh, that's a stretch. Oh my god.

01:06:51--> 01:06:53

These guys are surprisingly flexible for

01:06:54--> 01:06:56

what I've seen kids nowadays.

01:06:59--> 01:07:05

Most kids these days are very, very stiff. That can cause a lot of issues with your growing

01:07:30--> 01:07:31

my parting advice.

01:07:33--> 01:07:34

As I'm being pardoned,

01:07:59--> 01:08:08

we're gonna lay on our backs. Thank you keep the left leg down, stiff. This leg up. Bring it over.

01:08:09--> 01:08:14

And try to keep the upper portion of your body flat. So keep this arm out and down.

01:08:15--> 01:08:15


01:08:18--> 01:08:19


01:08:20--> 01:08:22

you can go ahead and bend that right leg.

01:08:25--> 01:08:26

Right here.

01:08:27--> 01:08:28


01:08:32--> 01:08:34

That's hurting in very new places.

01:08:40--> 01:08:51

We've flat out, bring these arms to the side. Let's just go ahead and bring this leg up at a bend and bring it across the body. Oh,

01:08:53--> 01:08:54

it's easier.

01:09:03--> 01:09:04

lower back.

01:09:06--> 01:09:09

Depends on what stiff. Yeah, it'll hit a few different areas.

01:09:17--> 01:09:25

Relax. We're gonna switch over to the other leg. Everything's the same. If you bring your other leg up.

01:09:39--> 01:09:40

Like go

01:09:42--> 01:09:44

use your right knee and pull it down.

01:09:53--> 01:09:55

So your back is still flat on the ground.

01:09:57--> 01:09:59

Just shoulders. Okay.

01:10:00--> 01:10:03

stretches the lower back as well as lower back, hips, glutes

01:10:05--> 01:10:08

and my shoulders on the ground. As long as your shoulders are on the ground, they're fine.

01:10:11--> 01:10:12

And relax.

01:10:14--> 01:10:15

And pull those knees into your chest.

01:10:34--> 01:10:37

This was my position when I refuse to go to school when I was a kid.

01:10:41--> 01:10:43

And relax.

01:10:52--> 01:10:53

That's it. Yeah.

01:10:55--> 01:10:58

No questions. What are some good exercises to do?

01:11:02--> 01:11:07

Yeah, practice what we're doing today. Like the warrior poses a really good one.

01:11:09--> 01:11:11

You could just, you know, hit play and go through the whole thing.

01:11:16--> 01:11:18

But first, only 30 minutes.

01:11:20--> 01:11:22

For the bad question, give me 20 pushers

01:11:25--> 01:11:26

about German High School buddy.

01:11:32--> 01:11:32


01:11:35--> 01:11:36

a lot of people are watching this at nighttime.

01:11:38--> 01:11:39

And you know, people make all kinds of

01:11:40--> 01:11:44

excuses for themselves. We call the pleasure of club and Steve fudge is the word for the early morning prayer.

01:11:46--> 01:11:56

So some people ears for them at 10 o'clock at night. For some of them, it's 5pm, or whatever. So my suggestion was just watching in the morning. But those that want to follow live.

01:11:58--> 01:12:06

I think it would be helpful if they knew how long before you said before, we just want to reinforce it. How long before this, should they not having eaten

01:12:08--> 01:12:12

before the exercise because it might be middle of the day for them when they watch this.

01:12:14--> 01:12:20

But the moment we're not doing anything super intense. So I mean, 30 minutes is more than enough time, okay?

01:12:21--> 01:12:24

Then, a lot of people are addicted to a lot of caffeine coffee.

01:12:27--> 01:12:29

Sold, obviously, but a lot of coffee.

01:12:30--> 01:12:31

So what's your

01:12:33--> 01:12:54

just some things about what they should know if they drink coffee? what it does and what they can do to offset it. Coffee is not necessarily a bad thing. I wouldn't do more than three cups a day, coffee can actually be good for you. Okay. Now, when you get into the energy drinks, and you do that every day, multiple times a day, they can be eventually it will be really bad, because all the extra ingredients in there.

01:12:55--> 01:12:59

But I came to here was like drinks with a lot of caffeine can be very dehydrating.

01:13:02--> 01:13:08

A lot of water to me but for but coffee doesn't have a whole lot of caffeine in it. Okay.

01:13:10--> 01:13:16

I can one full copy of 60 milligrams of caffeine energy drink. On the other hand, I have 300 milligrams.

01:13:18--> 01:13:23

So, I mean, a cup of coffee can actually be considered as your water intake.

01:13:24--> 01:13:28

But, again, you shouldn't do more than three cups throughout the day.

01:13:31--> 01:13:32

And it will actually be beneficial to you.

01:13:35--> 01:13:41

Energy drinks is where it gets it gets bad or when you start drinking like eight cups of coffee or

01:13:43--> 01:14:06

five espressos or whatever it is espressos condensed down and you're getting a whole bunch of caffeine in that little shot. Yeah. So if you're going to drink caffeine, I would recommend just sticking to a cup of coffee, two, three times a day at most. And leave it at that. If you are drinking that the energy drinks, make sure you're drinking plenty of water and try not to drink them when you don't need to.

01:14:08--> 01:14:24

I think for the rest of the days for the club, we should probably pick out an age group and give some advice to that age group. We have a lot of seniors for example, our community and some good advice for them. And then the kids that want to become more athletic, and advice for them.

01:14:25--> 01:14:44

I can tell you the advice would be the same to all age groups really hydrate and eat well, if they're younger, and they would like to be in that senior age not asking so much advice because they're hurting and they're stiff, not feel well drained energy, start eating well now.

01:14:46--> 01:14:51

Your body has all these filters in it your liver, kidneys, all these different things as

01:14:52--> 01:14:59

different lines in there they get clogged up which will be your veins or the Bloods running through all these things get worn out through time.

01:15:00--> 01:15:44

That happens depending on what you put in your body. So if you'd like to feel good at 80 years old and still be able to do things, eat well now, stay away from the fast food, the processed sugars and all this other junk that you don't need and you will feel a lot better in the future. And then exercise stretch. That way you keeping those veins nice and strong and keeping the muscles strong. And then and, and exercising properly allows the body to be balanced. Having a balanced body, prevents having issues with your spine, prevents having issues with your knees, your ankles, your neck, and then you end up you know, because usually what happens is, especially with people that sit

01:15:44--> 01:16:03

at desks, sit there all day muscles become shortened, you end up having lower back issues. And then you go to a doctor the doctor says oh, we confuse the spine together. Now you have bones that are fused together and you have more issues for the rest of your life. And just exercising and stretching everyday can prevent stuff like that.

01:16:06--> 01:16:10

I wish somebody told me that. All right, everybody. nochmal al Qaeda. We'll see you guys tomorrow.

01:16:15--> 01:16:18

Remember, buy your merch chester.com get it now.

01:16:30--> 01:16:34

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