Speaker Series: Flyer Family Fitness

- Thank you so much for joining us. My name is Beth Johnston, I'm the Chief Communications officer for Lindbergh Schools, and I'm really excited about tonight's program. This is my daughter, Julie who's with us. She's in first grade and we're getting our families together, we're gonna get active tonight. We are really excited and pleased to welcome Mr. D.C. from Crestwood Elementary School. He is our Crestwood PE teacher, and he is also the Missouri State Teacher of the Year, for this year so we

're just super excited to have him here tonight. (clapping) Whoo! And I am going to turn it over to Dr. Sparks who is also here with her family and then we'll we'll get started, so thanks for coming. - So as Beth said, I'm Tara Sparks, the Chief Academic Officer for the district, and I'm excited to do a little family fitness tonight. I've got my 11 year old sixth grader here, Cannon, I've got my eighth grader, Shaw here, and then because we are currently homeless and hanging out in my aunt's hou

se for a week, we also are joined by Lindbergh High School junior, Alex, my cousin. So excited to get ready and see what you got for us DC - Aw man, all right (laughing). Well, by the end of this, I hope you guys are sweating. If you, if you're sweating, I did my job. All right, Tony, if you wanna throw that up we're ready to go, sir. All right, you can go to the next slide. So welcome everybody, "Family Flyer Fitness" with myself. For those of you who don't know me, I'm Mr. DC, Darrion Cockrell

, but you know the teachers from our school, and the kids, call me Mr. DC. I've been a PE teacher at Crestwood Elementary School for six years. Back in college I went to Millikin University for two years where I played football, but I had to transfer back home to UMSL to finish up to get my education degree after I tore up my shoulder. I was born and raised in St. Louis, it's a, this is a st. Louis thing, but I went to Parkway Central High School, go colts. My favorite sports are football, baske

tball, and track and field. My favorite athletes are Barry Sanders, you can see his Jersey behind me, number 20, Tyson Gay whose a track athlete and Ed Reed who played football as well, who was also a number 20. Some of my favorite foods are steak, pickles, salads, wings, anything spicy. This is my wife right here, Kimberly Cockrell. - Hi. - And then my crazy son is running behind me, his name is Dawson, and we have one dog named, Ginger, and we have a cat named, Noelle, and we currently reside

in Ballwin, Missouri. You got it Tony. All right, so why are we here today, babe? We are here because we are talking about fitness and health. And, you know, one of my main questions I always ask people is, what does fitness and health mean to you? So I'm going to start with, start with you Beth. What does fitness and health mean to you? - Well, I think fitness and health just means taking care of our bodies and staying active and just putting good things in and taking care of ourself, so. - Abs

olutely, what about you, Tara? - I think fitness and health is just ensuring that we have great habits that keep us going and keep us energized for everything else we wanna do in our lives. - Both of you are correct. Babe, what do you, what does fitness and health mean to you? - I agree with everyone. - You agree with everybody, yeah, I mean, I'll agree with you guys as well. You know I truly believe that health is wealth you need good health and wellness to make sure that you have that longevit

y, you know. It doesn't matter what you wanna do in life, you know, how successful you are, if you're not taking care of your body, you will not be able to live long enough to enjoy those successes. You guys are, every one is responsible for taking care of their bodies. It's very important that families hold themselves accountable and that they hold their family members accountable as well. You know, as a PE teacher at Crestwood, even though it's not my main responsibility, I think it's partiall

y my responsibility to make sure that not only that my family is staying active and healthy, but the Crestwood kiddos, and the community as well. So if I'm not doing my job of making sure that they're staying healthy, I'm definitely making sure that I provide resources where I can point them into the right, the right direction. Health and wellness is also about having that healthy balance, right babe? - Um-hum. - So you gotta make sure that you're exercising and that you're also doing your nutri

tion the right way. You can work out as much as you wanna work out, but you gotta make sure that you're putting the proper fuel in your body to get you through those workouts. Am I correct? - That's correct. - Anything you wanna add to nutrition and exercise as far as working together? - Well, I think there is a common phrase, you are what you eat. - Yes. - Just like you are who you hang out with, so getting those habits like Tara said, you know, balanced is really good and it really improves yo

ur energy and your strength. We can measure your health with your heart and lung output. From a healthcare standpoint we know health and fitness is very important to your medical history in your foreseen future with where that goes. - So speaking of, since you're in the healthcare field, how important do you think it is for people to get physicals? - Annual physicals is a once-a-year wellness. Actually most insurance gives that to you free of charge to check on your current several months evalua

tion of your cumulative health. And so to me that's a good judge of where you've been for several months and where you're going, and it kinda enlightens you and opens your eyes to what things you can change. So, you know, you could get some simple blood tests, it checks out your heart, it checks out your electrolytes, and how hydrated you are, which is important with your water, and your electrolyte, and your good sports drinks, yeah. - So I normally get a physical once a year, but I think kinda

like what my wife was saying, it's very important that you guys are making sure that you're getting your physicals. I know a lot of athletes, especially high school athletes, I know it's mandatory for them to get physicals before they can participate in a sport to make sure that their bodies are able to do any activity that they're trying to play. Sorry, my dog's in the way. So just routine, just making it a part of your life, your daily routine. I know one thing that I do is when I get home, m

y son wants to get outside and play. And I want him to know that when daddy comes home, it's time to work out. So just make sure that you make it a part of your daily activities, just working out with your family so that they're used to that. Like I say it should definitely be a routine thing that you guys do all the time. Get to know your body, you know, everyone's body is different. What I do for my body might be different than what my wife does for hers. Like right now she's currently doing K

eto, I tried it, I'm not doing as well as her, but it just works for her and it's just something that doesn't work for me because I love my carbs (laughing). And then mental health and mood, how important do you think mental health and mood is with exercise? - I think exercise releases these endorphins in your brain to make you be excited, to make you have energy, it can increase your good sleeping habits. And so I think health, health goes with hygiene habits as well, yeah. - I know that when C

OVID happened and you know, after that first couple of months when parks were being shut down, gyms were being shut down and you know, a lot of people were, there were a lot of mental health issues, but you know exercise and it definitely does help with that and stabilizes your mood. - Yep. - And puts you in a better place and a better space. - Yeah, I agree with that. I think exercise not only helps physical, but definitely mental and emotional. I go to the gym right after work, before I come h

ome to this crazy Mr. DC, so I can burn all my energy, or burn calories, have energy for him, but I think mental and physical definitely are connected. - Yes, Tony, you can go to the next one, sir. All right, nutrition, nutrition, nutrition. You know, a lot of times my wife always tell me, "Like babe, you always work out, but a lot of times you don't see the results you wanna see because you're not always eating the correct way," and that is definitely true. I might look buff sometimes, but I'm

definitely not where I wanna be, but, you know, nutrition is just as important as working out. And like we said earlier, you just gotta have a happy balance. Just pretty much exercising off what you eat, and making sure, Dawson Theodore. - Quiet. - Quiet please. Okay, what would you say about nutrition as far as balancing it out with exercise? - Yeah, so I think you're right on, I think portion control is important, getting a variety on that food menu. They say that your food should have lots of

different colors on your plate and that kind of goes into the different food groups. It's okay to treat yourself, it's okay to have a dessert. You earn that, you need that, that helps your mental stability, but it's all a balance and taking those extra steps, the extra elevation, running a little faster, a little longer, and again, portion control and not eating before bedtime is very important. - Yes, going along with what she said about portion control, that's why I always introduced my stude

nts to MyPlate. Back when we were younger, a lot of us were used to the pyramid and they got rid of that because it wasn't individualized enough. You know they had different portions, but the way they had it lined out, they were making it for everyone. And what I love about MyPlate is it gives you your different options, your fruits, your grains, your vegetables, your protein, your dairy, but it allows you to make it fit your needs and what works best for you and your body. Not everyone can take

in dairy. I know a lot of people like fruits and even with fruits, like my wife said, with portion control, you've gotta watch how much fruit you take in because fruits have a lot of- - Sugar. - They have a lot of sugar. Everyone, yeah? - No you're, you're right absolutely. - Beth or Tara do you guys wanna say anything about nutrition or, you know, the kind of diet that you guys might take, or that you try to push your kids towards, or family? - So one of the things that we found that's really

helpful to avoid the processed foods is pre-cutting vegetables and fruits so that they are quick snack grabs because otherwise everyone goes for the things that are individually packaged and easy to eat. So that's really been key for us. - And I'm glad you said that, but like processed foods, we definitely need to stay away from those. But I mean it's just one of those things that's easily accessible and I mean I'm guilty of it, she's guilty of it. We feed Dawson chicken strips and all those eas

y things that you could find in a frozen area of the grocery store. But like I said, it's about balance, just making sure that you balance what you eat with what you do and just having that calorie deficit. And meal prepping is definitely very important because it allows you that time to figure out exactly what you're gonna eat and is there and ready for you when you wanna develop? - Yeah. I would add to that, we, we grow a lot of vegetables in our back yard in the summer and so that gets Grace

and Joy, they get involved with planting the tomatoes and watering them and the cucumbers and things like that and that's really a fun way for them to try different vegetables, so. - Yes, because it's all about just what works best for you. I know I just said the word diet a couple of times, but I don't always like to use the word diet because to me diet is just something that's short term. It's all about just making healthy choices. A lot of people make the mistake of saying, "Oh, you know what

, I'm gonna go on a diet," and they just try something new and cut off all these things, but it's just slowly integrating new things into your, into what you're eating daily and just making healthier choices. So adding more vegetables, or taken out more sugars, and taking out a lot of those processed foods that a lot of people eat and just, you know, if you wanna go get McDonald's, or Burger King, whatever it is, like my wife said, you can treat yourself, but just not as much. And if you are gon

na do that just make sure you follow that out with some kind of workout to keep that calorie deficit high. All right, Anthony, thank you sir, go on to that next one. All right, Fitness!! What is fitness babe? - Fitness, it has multiple components? I think fitness definitely is a kind of an umbrella term of your measurement of balance, power, speed, coordination, reaction time, and agility. - So this is why I love her because she's so smart, but me, I just make it plain and simple. Fitness to me

is just moving, getting your heart rate up, you know, pushing your body, sweating. I love to sweat when I work out. Sometimes even when I work out I'll put on a, you know, a sweat suit, extra clothes, a stinky hoodie, whatever I need to do to make sure that I feel like that I'm getting that workout in. One of the things that you need to make sure that you're doing is when you're working out, try to change it up. You don't wanna hit that plateau, you don't want your body to get used to those norm

al, or those same activities, or those same exercises that you do so just kinda trick your body so you can, you know, push through that threshold. - Yeah, if you walk the same path every day, you become used to that and it becomes muscle memory. You moms out there if you go to body pump, or a combat class at a gym every week on Monday and Wednesday, your body is used to that and becomes muscle memory and then it's maintenance and not extra, it doesn't burn any extra, I mean it's better than noth

ing, but it becomes kind of a maintenance. I have so many patients that tell me, well, I walk 10,000 steps at work, and I box, I box, I stock shelves, and I walk a warehouse, and you know all these things and well, that's great, and I'm happy you do that five days a week and not sit at a computer like I do a lot, but you need to go extra above and beyond and get the heart rate up differently than you do- - Yes. - Five days a week. Get your, get your body walking up a hill, you know, rather than

a flat concrete warehouse or, you know, just being creative and taking yourself away from that routine. Because they're saying now that routine is not your fitness. - And that's why I love my job because as a PE teacher. although I'm on my feet all day and I'm walking around from one place to another, you know, the different activities that we do in class, allows me to change it up all day every day, and keeps that metabolism going because I'm getting older and it's slowing down (laughing). Stre

tching, stretching is extremely important. I think a lot of people who work out always forget about stretching, and you know as we get older those muscles can get tighter and we wanna make sure that we keep them loose enough so we can move so we can be active and so we can decrease the kind of injuries that might occur when we are working out. And like my wife said, just making it fun. Tony, you can go to that next one. I think that's why a lot of students love PE with me is because I'm always m

aking things fun for them. Sometimes, and for those students who are watching just cover your ears, you gotta trick them into exercising. They're doing all these tag games, they're playing soccer, they're doing all these different things, but you know, their heart, their heart rates up, they're moving, they're sweating, and a lot of times they don't even realize they're exercising. And unfortunately, a lot of people, a lot of times when people hear a workout, or exercise, I feel like they think

it's a punishment, but it's not, it's the best thing in the world. Your heart, your body loves you when you are working out because as long as you take care of your body, your body's gonna be around long enough to take care of you. So just making things fun, changing things up. What I love about my class is that along with the stuff that we do in PE, I also provide resources to my students, especially now with virtual learning, I had to make sure that I put other things out for my students to do

, instead of just looking at my ugly mug on a computer screen all day, or even just in class. Dawson Theodore, stop. Sorry, kids, we love 'em (laughing). So what are some different things that you guys might do, Beth or Tara, to make fitness fun? Beth or Tara? - (laughing) I was just asking my kids and the answer was, "I don't know." - So let's start with this. - So we're family (indistinct). - So one thing that I know that my students love and that I love, and I think that a lot of people have

in common is music, everyone loves music. You can be having the worst day ever but when you hear that song that you love, it can just change your entire mood. So that's one thing that I always try to make sure that I incorporate in my class that you, or a student of mine, or a parent, you know that when you drop your kids off for school in the morning, there's music playing, because it's good for the soul, it helps get people ready and just pumped up and ready to go in class. And you know it jus

t changes the whole dynamic in a classroom when I'm playing music. Just incorporating your likes. Anything that you like to do just try to incorporate that into your exercise. You know, I'm an athlete, I'm so used to working out through football, just running track, and playing basketball, that it's like a part of my DNA. So sometimes I even revert back to some of those old football workouts, or even going to the park and playing flag football, or playing kickball, or doing different activities

with my kids at work, or even at home, just doing those things that you love, that make you forget that you're exercising, but what you are working your body out. Anything you wanna add to that, babe? - No, that's great, yeah. - Making it fun. - Making it fun. Yeah, find a friend. I go to the gym with a friend that has, you know, ideas and she can, we can push each other and we can hold each other accountable. You can go outside and take a walk with your neighbor and you know, catch up and take

your brother or your sister with you and it's great family bonding time. Yeah, you know, like Darrion said, I think people think working out is a punishment, or they can't do it, or they don't like, you know, the way that they sweat, or you know, that they breathe heavy. And I think just getting that positive, the negative out and the positive in, makes it more fun. When you start to see- - Yes. - Results, and you start to feel well, and you're, and you know, you can go an extra, like up a step,

that becomes, it becomes great. I mean you feel great. - And just joining different groups, or like one thing that we started in Lindbergh, for those of you who might not know this, on Facebook we have something called Flyer Fit, it's one of our Facebook groups, it's a huge support group. And I love it because everyone works off of each other. You know, people post different workouts- - Yeah. - Different meal ideas, you know, different accomplishments, and I think it just, you know, pushes othe

r people to wanna do more things as far as fitness. Beth? - We did I know, we bought our girls Fitbits and so we have some competitive members in our family and so that's one way that every day we can kinda check in and see, if it makes you push yourself a little bit more, yep. (laughing) - Yeah, you didn't, it didn't happen if you don't, if you don't record it, right? (laughing) - There's been times where I left my watch at home and oh my god, I'm like, I just did all this walking all day and n

one of it counted. (laughing) All right Tony, you can go to that next one, sir, thank you. All right, so easy quick workouts. Sometimes people don't just, they just don't have the time to go to the gym, you know, I know to make sure that it works out for us I go to the gym in the mornings, she goes in the afternoon. So, you know, we gotta make sure that, yes, and we gotta make sure that we have childcare for him so we gotta pick and choose when we can go. But for those people who can't go to the

gym sometimes you just gotta find quick and easy things you can do and it doesn't always have to be an hour workout or, you know, even 45 minutes or 30 minutes, it can be five minutes. You can do the most that you can do within that five minutes. So one workout we're gonna do later, and I'll go into more details is pyramid workout, some different exercises, starting with 10 and working your way down to one. In PE we do something called 3 x 10s. So if we're doing a tag game, if we're doing diffe

rent fitness stations, a lot of times when kids go out, I say, do one of the 3 x 10s. And in PE that means 10 pushups, sit ups, or jumping jacks. One thing that my wife does a lot, which is really cool, and I'm starting to do a little bit too is like, if you're watching a TV show during a commercial break, a lot of times commercials are what, 90 seconds, maybe two minutes, a minute and a half, you can just do like pushups, you can do sit ups, you can do high-knees for that commercial break. And

I know a lot of times in class, a lot of teachers, they do brain breaks, which kind of, you know, give kids a little break, but kind of re-energizes them and get them ready for more learning as well. And just something as easy as taking a walk with your friends, taking a walk with your dog, get on a scooter, get on a bike, easy things you can do around a neighborhood, going outside to play with your friends. And one of the workouts that I do with my students as a warm up is something we call pow

er hour. And what it is is we have music playing and within that music there are songs that are changing and there's a beep as well. And a beep occurs probably every 30 seconds and every 30 seconds we do something different. You got it Tony. All right, so home stuff, this is my favorite. So when COVID first started and gyms were being shut down, parks were being shut down, people had to get creative and they had to figure out how to work out at home and I got creative as well. And one thing that

I love is that you have these resources, a lot of these kids were on their tablets, they're on YouTube and things like that, you can use those to your advantage to find different ways to be creative and to work out. So, some of the different things that we use to work out at home were just like rolls of toilet paper, pots and pans, paper towels, chairs, or paper plates, chairs, buckets, canned goods, heavy furniture. So Beth, do you have any of those things available with you or Tara? Any of th

ose items? I'm sorry. - [Beth] Yes. - Okay, so can you grab your canned goods? - Cans, got 'em. - Yes, and if you guys have cans at home you can grab those, I'm gonna grab some right now. (background talking) (cabinet door clunking) All right, so I have a can of chicken noodle soup and some chunky chicken, broccoli, cheese, and potato. - Processed. - And we're never gonna eat this, I don't even know why this was in a cabinet, but, you know a lot of times when you grab these different canned good

s, they're about what, 12 to 16 ounces, so almost a pound, which it's not a heavy weight, but it's still something and you can do a lot with a little bit. So when you have these cans, you can do arm curls with these, all right, so let me see those on curls. Oh yeah, I see you Ms. Sparks, good job, Beth, get those arm curls. Now, while you're standing in that position, get some space, all right, arm extension, open 'em up on the outside, there you go. Working those delts, those traps, all right,

there you go. And then you can put it over the head and extend to the top, good job. All right, I'm gonna put the canned things down. And next we're gonna go to pots and pans. - Pots and pans. (pans clanging) Whoa. - Pots and pans. - Wow. There you go, so, and you can put that down towards me a little bit, babe. So, you can do push ups with these. All right, just a little bit of elevation. Almost like a diamond push up but your hands aren't as close. Just put those palms on the outside of it and

push up position. Now when I say a push up in PE I always give students the option of a regular push up, or they can do the modified push up. So you wanna do a modified push up, with your knees on the ground, just put your hands on the sides of that pan and just do a pushup, just like that. If you wanna do a normal push up you can do the same using that pan, all right, just gonna focus a little bit more on the inside of those chest muscles, and then if you have a smaller one, a smaller pan, you

can do one hand at a time. So one hand on a pan, one hand just put on the ground. All right, you can do those push ups again and then after a couple of pushups, you can switch it to the other side and do more pushups. Ah yeah, good job Beth (laughing). Alright, so now we are moving to the paper plates, paper plates, grab some paper plates. All right, so for those of you who don't have ab rollers this is a good alternative, okay. Now I don't have the ab roller, but I have on paper plates and the

n I'll put 'em right in front of me. I'll put one hand on each. Now the floor has to be a little slick, if you're outside the ground might not have that slickness, but you put it out in front of you, all right, make sure your knees are on the ground, and you're just gonna slide forward. Slide forward, tighten up that core and bring it back. You got it Tara (laughing). Hey guys, though, good job. And then you can also put 'em on your feet, like so, put those palms on the ground, okay. Now you're

gonna slide your feet up towards your hands and then back down. Knees in and then out and then you can also alternate. So do that a couple of times, work that core. All right, you can get rid of those paper plates I know they was your favorite. Now let's move onto the bucket. So everyone normally has a bucket laying around somewhere, might be dirty, might be clean, if it's dirty just clean it out. Flip that handle up and guess what it is now, it's a dumbbell and the nice thing about it is you ca

n change the weight. You can take one of those canned goods, that's a pound and put it inside of your bucket. All right, now you have a one-pound dumbbell, okay? So, if it's too light you can use the one arm to do those arm curls. If it's too heavy then I can use two arms, there you go. You can even stand up, put it in between your legs and you can squat with it. You can also put it above your head, overhead press. There you go, good job. And if you're standing up, there you go, work those obliq

ues, switch sides. Nice, all right, then the last one that I have for you all. Now about five months ago this was a hot commodity. I could sell this for about $10 a roll. So you can get your toilet tissue, your toilet paper, and what I want you to do is just stack it. So two at the bottom and then the one at the top, I have three. Or if you only have two you can stack 'em on top, or you can do just three on top of each other just like that. Now your pillow's behind you, okay, all right onto your

bottom, using your hands to balance yourself you're gonna put your legs out in front of you, about six inches above the ground. Okay, you're gonna grab that first roll of tissue, boom, move it to the side Good job, all right grab the next one and move it to the other side, there you go. And grab the one in the middle, come in, keep it in your feet, there you go, out, put it back down, grab this one, put it on the opposite side and then grab the other one and put it on top. All right, now while

you're there just crisscross, work that core, keep that core tight. And then in, out, in, out. And then now you wanna stack it up to three. Keep that core tight. And then when your core hurts too much, just kick it out of the way 'cause you're done. (laughing) Now you see how easy it is to get creative and just use household items. I even got a little sweat going (laughing). So you get a little workout going, and I'm going to take a drink of water. That's the one thing we didn't really talk abou

t. Why is it important to stay hydrated? What does it do for your organs? - Oh, it keeps the blood flowing, it keeps the oxygen flowing, it keeps them, you know, from, from accumulating a lot of extra fat. Your body is made about 60% of water and so, and of course you, you know, you need to replace your sweat, and of course all your, all your bathrooming. - Push toxins out of your body, helps keep those organs functioning. Tony, you can go to the next slide. Oh man, you know what time it is, (cl

apping) let's get it, it's time to work out. Beth, Tara, are you ready? Are the kids ready? Everybody ready? (indistinct) Alright so, for the workout I'm gonna make it nice and simple it's only gonna take us about what, 30 minutes, I'm just kidding, it's not gonna take that long, maybe five minutes. So I would normally stretch, but I've stretched with all of my classes today. That's another thing we didn't talk about. - Yeah you did. - Oh, we did talk about stretching. Okay, so I normally stretc

h in my classes every time and you can overstretch and I don't wanna overstretch. So if you haven't stretched I will recommend stretching, but for the sake of time, we won't stretch right now. So what we're gonna do is, you can stretch after, What we're gonna do right now is a pyramid workout, okay? So every exercise is gonna start with the number 10 and we're gonna work our way down, we'll just go to five. We'll go 10 to five and back up to 10. Alright, so first we're gonna do 10 jumping jacks.

Not yet, not yet, I'm just telling you all the exercises. We'll do 10 jumping jacks, 10 squats, 10 push ups, and then 10 leg lifts. Then back to the top nine, eight, seven, six, five. We won't even go back up, we'll just go down to five, okay? We'll make it nice and simple. So from 10 all the way down to five, I'll get some music going. For those of you at home please find a space where you're not gonna get hurt, where you have a little bit room to move around (clapping) and we'll get it going.

Aw man, all right, so, those exercises again are jumping jacks, squats, and when we do our squats, you can just do a regular squat like this, but if you wanna challenge yourself, you can do a jump squat, all right? So after squats we're gonna go down to those pushups, and then after push ups, we're going to leg lifts, okay? I'm gonna start this music, I'm gonna level up and get us going. All right. (upbeat music) Hold on. All right, so I'm gonna count you guys in. Start with those 10 jumping ja

cks, in three, two, one, here we go. 10, nine, eight, seven, six, five, four, three, two, one. All right, now we're gonna go with squats, here we go. Ten, nine, eight, seven, six, five, four, three, two, one. Okay for everyone now it's those push ups. Remember if you need to do a modified one that's okay as well. I'll start with the modified push ups. Here we go. 10, nine, eight, seven, six, five, four, three, two, one. Okay, we're going for leg lifts. Here we go. 10, nine, eight, seven, six, fi

ve, four, three, two, one. Back to the top. We're at nine jumping jacks. I'll slow it down for you guys, sorry. Here we go. Nine, eight, seven, six, five, four, three, two, one. Nine squats, here we go. Nine, eight, seven, six, five, four, three, two, one. All right, push ups. Here we go. Nine, eight- - I wanna work out. - Seven, come on, six, five, four, three, two, one. Legs lifts, nine of 'em. Here we go. Nine, eight, seven, six, five, four, three, two, one. Back to the top, come on stay with

me (clapping). We're good, we're sweating it out. Eight jumping jacks, here we go. Let's do it buba. Eight, seven, six, five, good job, four, three, two, one, all right, we're squatting. We're squatting here we go. Eight, seven, six, five, four, three, two, one, all right, push ups, come on. Push ups, on the ground. You got it, here we go. Eight, seven, six, five, four, three, two, - [All] One. - Leg lifts, here we go, come on. Eight, seven, six, five, four, three, two, one. And I know I said w

e'll go down to five, but we're gonna stop there. ♪ We will, we ♪ - All right, bring back in. I was right, I'm sweating. - I'm dead. - Well, when we get off of this you guys are gonna finish. Everyone's gonna finish. - [Beth] Push ups (laughing). - All right, oh geeze, so there was two easy workouts you can do. We didn't even do it very long, we did the same, we just rotated through those different exercises. And you can go from 10 all the way down to one, and as you can see we just went to, wha

t was it, seven? And I got my heart rate up, I'm sweating it out. If I kept going I really would've got into a workout. It's just nice and simple, it's easy. You don't always need a lot of equipment to work out all you need is your body and motivation. (background noise) Beth or Tara, is there anything else you guys would like to add to that? - I just wanna say, thank you, Mr. DC, that was great. We got our, we got sweat going here, we got our hearts going, so it was fun. - Actually we discussed

that today, it's called glistening. - Yes, glistening. Well one thing I just would like to say before I get off of here is that you don't have to be an athlete, you don't have to be athletic to be fit. All right, like I said it's just all about moving your body. You don't have to be the greatest, you know, football player, basketball player, or the fastest person in the world, you go at your own speed, you do what works best for you and your body, and as long as you're trying your best, that's

all that your body can ask for. Oh okay, (laughing) thanks Beth. - Thank you so much. - Any questions, we wanna open it up for any kind of questions or anything, or? - Yeah, if you have any questions, you're welcome to type that in the Q&A, or leave a comment for Mr. DC. We appreciate everyone who was here tonight. We hope you worked just as hard as we did. That was a lot of fun and we will record this. We're recording the webinar so we'll post it on our Lindbergh YouTube channel for anyone who

missed it, or wants to watch it again, do the workout again. And we just really appreciate y'all being here. And please join us again on October 20th for our next speaker series. So thank you Flyers, thank DC. - Oh thank, you're very welcome. - [Tara] Kimberly. - Bye. - Everyone have a good night- - Thank you. - We hope you.