Hello my name is Casio Jones and
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you are watching Action 4 Life.
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I hope you are ready for a
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great workout today.
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You know, we are going to
do your workout day with just
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your body, that is right
no exercise equipment needed
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for this workout.
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But first let's check out
the story we did at the Mall.
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We actually took footage
inside of a vitamin store
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and learned about vitamins.
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Do you know what
type of vitamins to take?
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Do you know if
you need vitamins?
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Come and check this out!
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We are here in the
mall and continuing to talk
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about Mall fitness.
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You know I ate well this
morning but I feel like I might
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need some more nutrition.
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The mall is a great
place to find some information
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about nutrition.
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I'm here with Aaron and
Aaron works in the health food
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store and he is going to
help me to pick out a right
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vitamin that we need
to add to our regular
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nutritional daily diet.
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So Aaron, tell me exactly,
I'm here in your store and
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see a lot of
different bottles and so forth.
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How to I know what is
the right vitamin for me?
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Well we do have a lot of
varieties of multiple vitamins.
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A lot of them are age
specific, vitamins for over 50.
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We have vitamins for people
with certain health concerns,
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like high
cholesterol, blood pressure
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or joint problems.
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We also have vitamins for
more active people and more
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general multiple vitamins.
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So it is not just closing
my eyes and throwing a dart
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into the store
trying to find one?
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They actually design and
create these vitamins to take
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care of my
specific need, correct?
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Yeah, yeah and we do have
associates on hand to help you
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out with whatever
questions you might have.
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To get you going into the
right direction and give you
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the right
vitamin for your needs.
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Now when I was a kid I like
Flintstones, but I am an adult
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now and I'm not really
into Flintstones anymore.
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Is there something I
should look for, like what is
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inside the vitamins?
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Yep, to make sure you
are getting a good quality of
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vitamin, you want to make
sure that it is USP certified.
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Basically it is tested for
its strength and potency and
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that it will
break down properly.
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So what is on the
label is really inside? Yes!
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Okay, wow, so it's
important to be aware of that.
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I imagine, there are some
companies out there that are not
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in your well-being but
are in it for the money.
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So they will put whatever's
hot on the market, the next
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crave of this supplement, or
this vitamin has this benefit.
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They always put it right on
the label, but it may not be
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really inside the product.
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Exactly, yeah!
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Okay, well thank you so much.
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Aaron I appreciate you
time for talking to us.
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Well, no problem!
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The mall has great resources,
you can work out, you can
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check on your shoes, and
you can find basically health
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products here and a
staff that are willing to help.
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Now, wasn't that exciting?
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The Mall, who
would think the things
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you can find in a Mall?
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It is so important that vitamins
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be a part of your supplements.
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With me today I have a
good friend and were going to do
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a great workout and
talk more about vitamins
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during our workout.
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Curtis, How are
you doing my brother?
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I'm doing fine,
thank you for having me.
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We're going have a
great workout today.
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Like we said let's talk
about vitamins while we're doing
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our workout with those at
home to anchor more things in.
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Now you may have
seen Curtis before.
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He is the co-director
and has a ministry called
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Abundant Life, correct?
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Abundant
living. Abundant living!
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It's full of life too.
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It's for the life but
it's also Abundant Living too,
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That's the name of the program.
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My apologies, my apologies.
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Let's remember at home,
the point is I want you to do
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your warm-up, so we are
going to skip that and go right
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into our workout, but a
warm-up, do something like
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jogging in-place, jumping jacks,
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something for 3 to 5 minutes.
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It is a great time while
our stories are going on,
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it is a great time for you
to warm-up so were you'll be
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ready for our workout.
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Are you ready? Let's do it!
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The first exercise we
are going to do Palate squat.
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A Palate squat. A
ballerina movement.
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The secret is
used to have your feet
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shoulder width apart.
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Your toes are pointing
outside and we are going to go
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straight down into a
squat and come back up and
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do a side lift.
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Okay watch this.
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Curtis come over
in this position.
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I want you to turn this way
so the people at home can see
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exactly how we
are doing this squat.
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Okay sit down and come
back up and lets go up with the
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side lift, there
you go back down again.
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Now go down in the
squat position again and
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stay right there.
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Now watch this at home
people, you can see how Curtis's
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back is nice and straight.
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He is not bending forward
like this that places strain on
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his lower back, he's keeping
his head in a neutral position.
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His back is straight in
line and he is sitting down
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with his squat.
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Go ahead and stand back up
and do your side lift again.
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Okay lets to them together.
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Let's get into position.
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Here we go, let's
knock out 10 on each side.
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Okay are you ready? Let's go!
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That's 1, right leg to the side.
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Back down, other side that's 1.
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Here we go again 2, 2.
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3, 3, now what this is working
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this is work in our
glutes, this is working our
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abductors, the side
of our legs, and also
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working or quadriceps.
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What number is that Curtis?
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Ah, about 6! I'm
glad you're counting.
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That is what I like
about you, you are there.
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Well it could be 5!
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Let's not make it 5
let's do 2 more each leg.
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There is 1, last one!
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Okay! No! Other leg.
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Okay I'll do the
last one, how about that?
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Okay, as part of our program,
once again, we are going to
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do something called active rest.
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We' re stimulating our
muscles, but we also want to do
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something to
stimulate our heart.
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So for today's exercise we
are going to do side shuffles.
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It is different, Do
you play basketball?
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Yes I have!
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Okay it's like you
are guarding somebody.
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We get in a squat position,
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like this and do a side shuffle.
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Then we will side
shuffle back to the other side.
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Let me get in front of you
so we have a range of motion
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for both of us.
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Here we go to the side
and we are going to do this
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for 30 seconds.
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This is once again
getting our heart up.
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We do some kind of
movement to make it fun.
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Exercise should be
fun, just moving around.
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I'm having a
ball back here Casio.
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You are? You wouldn't believe.
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You are thrilled! Alright,
excellent, that is great.
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Now our next exercise
were going to do is called
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T push-ups.
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T push-ups? Not just
push-ups but T push-ups?
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Yes push-ups are one of
the best exercises for your
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upper body, T push-ups
add an extra twist to it.
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Okay I want you to lay down
right here and I am going to
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show people at
home how to do them.
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Get in your normal
position and push up.
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Keep your body straight.
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Our hands should be in
line with our shoulders.
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Go down to push up and
come back up and then take this
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arm, rotate your body and
come up here in this position.
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He has turned his eyes to
look between his thumb and
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first finger and
rotate back down again.
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Back to push up and
come and do the other side.
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Go back down again and
rotate to the other side.
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One more time on the other side.
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Rotate back over,
okay now let's go to work.
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I'm going to show variation.
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I'm going to have
Curtis do them on his knees.
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I'm going to do them on my feet.
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So get different shots
of this so we can see the
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different very
variations of these.
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Okay are you ready? Let's do it.
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Were going to do 10 each side.
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Ready, here we go.
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Down and rotate, there's 1.
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Down and 2.
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Down and 3.
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Down and there's 3.
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So really we are doing 20 reps.
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But we are doing 10 each side.
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How are you doing
Curtis? I'm doing just fine.
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Are you keeping
count? Yeah that is number 5.
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Here we go, that's 6, and 6.
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Now I am going to
come and watch Curtis.
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Now you know is once
again Curtis is on his knees to
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make it more modified.
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Some people have a hard
time doing regular push-ups,
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this is a great way of
reducing the intensity.
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Drop to your knees and do
the same position as a push a
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position, but drop your
knees down and rotate through.
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Two more left, give me two more.
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How are you feeling
brother? I'm just fine.
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I'm pulling and
stretching the muscles.
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What he is doing with the
push-ups is he is working his
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triceps, his chest, and
his shoulders with these.
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This and the last one.
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Here we go let's
knock them out again.
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Okay Curtis lets go.
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Okay lets start on the side.
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I'm right behind
you. Okay here we go.
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30 seconds, lets go.
00:10:05.66\00:10:08.43
Now for you at home
that want to be a little more
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aggressive, you
can take it up a notch.
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Watch this, do a
little jump at the end.
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It's a little more challenging.
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How's that feel? Do you
notice the difference Curtis?
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Yeah, the jump.
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Let's go back without the jump.
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Let's do one more.
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That was a good job.
00:10:41.92\00:10:43.36
Now our next
exercise we are going to work
00:10:43.40\00:10:46.31
our upper body.
00:10:46.34\00:10:47.31
Like floor, dip, leg lift.
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I'm going to
demonstrated for you first.
00:10:49.94\00:10:52.01
The triceps are going
to work and fire from here.
00:10:52.05\00:10:55.54
Hands here and I'm going
to lift my body up off the
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ground, with my left
leg stabilizing my body.
00:10:59.06\00:11:02.48
I'm going to dip down
and press up and leg lift.
00:11:02.51\00:11:05.89
Down, press up, and a leg lift.
00:11:05.93\00:11:08.09
Are you working at triceps?
00:11:08.12\00:11:10.21
You're working at
triceps, your quads.
00:11:10.25\00:11:12.13
Am I to be in
back of you or what?
00:11:12.17\00:11:14.02
Ah, you can be right there.
00:11:14.05\00:11:15.90
You're going to watch me, huh?
00:11:15.93\00:11:17.71
But what you at
home to see this one.
00:11:17.75\00:11:19.08
Are you ready? Yeah!
00:11:19.12\00:11:21.36
Okay go ahead and bend
your leg, bend one leg.
00:11:21.40\00:11:24.21
At this leg is going
to be off the ground.
00:11:24.24\00:11:26.83
Hold it right there
and go down into a dip.
00:11:26.87\00:11:29.42
Press up and put this leg up.
00:11:29.46\00:11:31.69
There you go let's do it again.
00:11:31.72\00:11:33.92
That's 2, 3
00:11:33.95\00:11:39.39
4, 5, I feel that
tricep. Your feeling it already.
00:11:39.42\00:11:48.28
6, 7, 8,
00:11:48.32\00:11:54.89
9, and one more.
00:11:54.93\00:11:58.79
Let's go ahead and switch legs.
00:11:58.83\00:12:00.36
How are you feeling brother
are you doing alright? Yeah!
00:12:00.40\00:12:02.05
Alright let's try this again.
00:12:02.09\00:12:03.14
I'm going to knock
this one out with you.
00:12:03.18\00:12:04.66
Ready here we go.
00:12:04.70\00:12:05.95
Let's go down, up and lift.
00:12:05.98\00:12:08.54
Down, up lift 2,
00:12:08.58\00:12:11.79
down, up lift 3,
00:12:11.83\00:12:15.03
down, up lift 4,
00:12:15.06\00:12:18.33
down, up lift 5,
00:12:18.36\00:12:21.46
down, up lift 6,
00:12:21.50\00:12:24.42
down, up lift 7,
00:12:24.45\00:12:27.31
now what we are working on
as well, is our hamstrings on
00:12:27.34\00:12:29.91
our right leg.
00:12:29.95\00:12:30.96
Down, up and lift
10. Beautiful, good job!
00:12:30.99\00:12:33.91
Here we go back or
side shuffles again.
00:12:33.94\00:12:36.82
Side shuffle? Yet you know.
00:12:36.86\00:12:38.60
Are we going to do the jump too?
00:12:38.63\00:12:40.32
Yeah let's try the jump.
00:12:40.36\00:12:41.76
Let's make kind of fun.
I'll be right behind you.
00:12:41.79\00:12:43.83
Are you ready
here we go, 30 seconds.
00:12:43.87\00:12:45.53
Now remember at home if
this is a little challenging to
00:12:56.53\00:12:58.60
you, you don't
have to do the jump.
00:12:58.63\00:13:00.97
Just do the
straight side shuffle.
00:13:01.00\00:13:03.27
10 more seconds
Curtis, how are you feeling?
00:13:03.30\00:13:06.17
I'm feeling it,
how are you feeling?
00:13:06.20\00:13:08.11
I'm alive, glad to
be here jumping my heart
00:13:08.14\00:13:10.80
out right now.
00:13:10.84\00:13:12.15
I can cheat back here.
00:13:12.18\00:13:13.23
I have you on the camera
brother, I can watch you.
00:13:13.27\00:13:14.63
Alright that is a good job.
00:13:14.67\00:13:17.14
Can't hide from the camera.
00:13:17.17\00:13:19.57
Alright, here we
go our last exercise.
00:13:19.60\00:13:21.89
For this last exercise we
are going to do our planks.
00:13:21.93\00:13:26.96
You are going
to love the planks.
00:13:27.00\00:13:28.67
I'm going to love the planks!
00:13:28.71\00:13:29.98
Will I love the planks?
00:13:30.02\00:13:33.15
Okay then I may love the planks.
00:13:33.19\00:13:35.65
Let's get the
mat out here because
00:13:35.69\00:13:38.12
we will use our elbows.
00:13:38.15\00:13:39.54
That will make it a little
more comfortable for people.
00:13:39.58\00:13:43.47
Now if you do not have a
mat at home, use your carpet.
00:13:43.50\00:13:47.35
Or something to
support yourself.
00:13:47.39\00:13:49.28
Go ahead and
get on your stomach.
00:13:49.31\00:13:51.17
That's excellent.
00:13:51.21\00:13:53.73
What I want you to do is
bring this elbow right in line
00:13:53.77\00:13:57.01
with your shoulders.
00:13:57.05\00:13:58.74
Now what you up on your toes,
00:13:58.78\00:14:01.20
lift your whole
body off the ground.
00:14:01.24\00:14:03.33
Now what he is working here,
he is working his abdominal
00:14:03.37\00:14:07.19
muscles, his lower back muscles
and his shoulders are all
00:14:07.22\00:14:11.01
involved stabilizing his body.
00:14:11.04\00:14:12.41
If you find this
challenging for you right now,
00:14:12.44\00:14:15.69
you can come a little higher.
00:14:15.72\00:14:18.05
For some of you this
may be more comfortable.
00:14:20.55\00:14:22.86
It will be okay
as you get better.
00:14:22.90\00:14:25.12
Then you can come down to a
low position, lower it down.
00:14:25.16\00:14:27.75
Now he is
feeling this, aren't you?
00:14:27.79\00:14:30.73
I'm feeling pretty good.
00:14:30.76\00:14:31.79
All right come on up
the will do together.
00:14:31.82\00:14:34.18
We are going to do
30 seconds, plank holds.
00:14:34.21\00:14:36.50
Now you at home try to do them
where you are for 30 seconds.
00:14:36.54\00:14:42.17
Do your best to keep
00:14:42.20\00:14:43.44
up with us.
00:14:43.47\00:14:44.44
You're going to watch me,
you are not going to do them,
00:14:44.48\00:14:46.60
just watch me?
00:14:46.63\00:14:47.60
No you're going on that
side and I'm going on the side.
00:14:47.61\00:14:50.25
Alright, 30 seconds,
are you ready to do this?
00:14:50.28\00:14:51.97
Yeah! Let's go.
00:14:52.00\00:14:53.94
The clock is starting now.
00:14:53.98\00:14:55.35
Up, so tell me
Curtis about the body.
00:14:55.39\00:14:58.74
Well the body sometimes
needs some supplication.
00:14:58.78\00:15:03.52
Sometimes people have
joint conditions, joint pain.
00:15:03.55\00:15:07.91
glucosamin sulfate is
out there and it will help
00:15:07.95\00:15:12.28
tremendously to add
to a whole food diet.
00:15:12.31\00:15:14.88
But our goal is getting
our nourishment from our foods.
00:15:14.92\00:15:18.86
That is the number one goal.
00:15:18.89\00:15:20.30
And vitamins are
just supplements.
00:15:20.34\00:15:22.94
That's what it is,
it is a supplement.
00:15:22.98\00:15:25.55
Good job, that
was the first one.
00:15:25.58\00:15:27.42
Let's go with our
side shuffle again.
00:15:27.45\00:15:29.22
Let's go to work and
will start on this side.
00:15:29.25\00:15:31.83
30 seconds, here we go.
00:15:31.86\00:15:33.37
Let's jump again.
00:15:33.41\00:15:35.71
Now remember at home, Curtis
you keep jumping, and I will
00:15:35.74\00:15:39.76
show them at home to remember
how to do without a jump.
00:15:39.79\00:15:43.77
I jumped on that one.
00:15:43.81\00:15:46.22
You keep jumping, I want you to.
00:15:46.25\00:15:47.22
So we can show
different variations.
00:15:47.23\00:15:49.87
Okay now I'm
going to jump with you.
00:15:53.45\00:15:55.89
Do you feel more
comfortable now? Yeah!
00:15:55.93\00:15:58.30
I don't want to leave
you out there because you are
00:15:58.33\00:16:00.23
my wing man.
00:16:00.27\00:16:01.28
I don't want to leave
my wing hanging out there?
00:16:01.31\00:16:03.00
I want to make sure you
are doing them properly too.
00:16:03.03\00:16:04.87
I've got your back right?
You've got my back Curtis.
00:16:04.91\00:16:06.71
That's a good
job, it's 30 seconds.
00:16:06.75\00:16:08.35
Now check this out people.
00:16:08.39\00:16:10.86
We went over the squat
Palates, we went over our
00:16:10.90\00:16:16.95
T push-ups, we went over
our floor abs and triceps
00:16:16.98\00:16:23.00
and leg lifts.
00:16:23.03\00:16:24.13
We did our planks, now
are you ready to do it again?
00:16:24.17\00:16:27.10
How much time do we
have on this program?
00:16:27.14\00:16:29.63
We have plenty of time.
00:16:29.67\00:16:30.71
Are you sure about that? Yeah!
00:16:30.74\00:16:32.18
Is your heart
beating? Yes it is.
00:16:32.22\00:16:33.62
Let's do it, I'm with you.
00:16:33.65\00:16:36.00
If you can do it I can do it.
00:16:36.04\00:16:38.35
You heard that folks.
00:16:38.38\00:16:39.37
Let's go back to
our same exercise with
00:16:39.40\00:16:42.02
the palate squats.
00:16:42.06\00:16:45.03
There's down and one.
00:16:45.06\00:16:48.00
Again down and 2.
00:16:51.46\00:16:56.25
3, 3, 4, 4,
00:16:56.29\00:17:05.85
5, feel it in the
legs now. Oh yeah!
00:17:09.26\00:17:12.27
6, you feel it
right in the glutes.
00:17:12.30\00:17:17.32
7, gluteus maximum isn't it?
00:17:17.35\00:17:21.81
I remember those
body building terms.
00:17:21.84\00:17:25.99
9, that was years ago.
00:17:26.03\00:17:28.78
Let's do one more.
00:17:28.82\00:17:31.50
Okay you did 10 and I did 9.
00:17:31.53\00:17:33.35
How about that?.
00:17:33.39\00:17:36.31
That's the thing
people at home, do your best.
00:17:36.35\00:17:38.58
If you feel you have to stop,
00:17:38.62\00:17:40.23
listen to your body and stop.
00:17:40.26\00:17:41.80
Our next workout we
did was the T push-up.
00:17:41.83\00:17:44.28
Let's get down
and do our push-ups.
00:17:44.31\00:17:47.46
Hey, I want you
to do me a favor.
00:17:47.50\00:17:50.58
I want you to
start a regular push-up,
00:17:50.62\00:17:53.60
and do the best you can.
00:17:53.64\00:17:55.00
When you need to,
go down on your knees.
00:17:55.04\00:17:56.76
Okay are you ready? Here we go.
00:17:56.80\00:17:58.67
Down one and rotate.
00:17:58.70\00:18:03.33
Down 1 and rotate.
00:18:03.36\00:18:07.26
Down two and rotate.
00:18:07.29\00:18:10.51
Down 2 and rotate.
00:18:10.55\00:18:13.96
3, 3, 4, 4
00:18:13.99\00:18:23.38
5, 5, okay I'm
going down to my knees
00:18:23.42\00:18:30.66
6, 6, 7, 7
00:18:32.48\00:18:41.70
8, 8, 9, 9 that's right
people were feeling these.
00:18:45.34\00:18:52.56
This is no make-believe show.
00:18:52.60\00:18:55.89
One more, whoa, good job!
00:18:55.93\00:18:57.98
Let's jump again, go.
00:19:05.27\00:19:06.26
I'm trying to jump with you.
00:19:15.30\00:19:16.42
Five seconds.
00:19:30.77\00:19:32.34
Excellent, good job.
00:19:36.28\00:19:37.56
Oh my, my heart
rate is up there.
00:19:37.59\00:19:40.14
You know what, I feel it too.
00:19:40.18\00:19:43.37
Maybe we need to do
a little more talking.
00:19:43.41\00:19:46.82
Maybe too much talking.
00:19:46.86\00:19:48.28
These are good workouts,
again a modified workout,
00:19:48.32\00:19:55.66
behavior so that you
don't overdo yourself.
00:19:55.70\00:19:58.33
The goal is, when you are doing
a workout program, you want
00:19:58.36\00:20:00.93
to start with one set.
00:20:00.97\00:20:02.16
The first time you are doing
00:20:02.20\00:20:03.17
something let your body
00:20:03.18\00:20:04.45
acclimate to it.
00:20:04.49\00:20:05.62
Then next week you'd add on
00:20:05.65\00:20:07.17
a second set in the third week
00:20:07.20\00:20:08.68
your third set.
00:20:08.72\00:20:10.38
Now what about water drinking?
00:20:10.42\00:20:12.43
We haven't talked about that.
00:20:12.47\00:20:14.52
That is a very good point.
00:20:14.56\00:20:16.54
As you exercise you always
00:20:16.58\00:20:18.49
want to keep yourself hydrated.
00:20:18.53\00:20:19.50
I wish we had a
bottle of water right now.
00:20:19.51\00:20:21.21
Probably before we start it
is ideal to hydrate yourself.
00:20:21.25\00:20:24.85
And it is good time to
hydrate yourself an hour before
00:20:24.89\00:20:28.46
your workout, to
hydrate your system.
00:20:28.49\00:20:31.45
During the workout you
want to sip some between.
00:20:31.49\00:20:35.11
Now our next
exercise is our push-ups.
00:20:35.14\00:20:39.54
Let's do them staggered so
people can see them at home.
00:20:39.58\00:20:42.76
You can go over there.
00:20:42.80\00:20:43.89
We are going to the triceps.
00:20:43.92\00:20:48.45
The triceps and it
also works your hamstrings.
00:20:48.49\00:20:53.36
Less go and get a position here.
00:20:53.39\00:20:55.77
We're going down to
dip and up and lift.
00:20:55.80\00:21:00.03
Again dip and 2.
00:21:00.06\00:21:02.97
3, 4, a Curtis how long
have you been working out?
00:21:03.00\00:21:09.33
5, I start working
out in the mid-70s.
00:21:09.36\00:21:12.64
6, so it has been
over 30 years ago.
00:21:12.68\00:21:15.68
7, I know things
have changed now.
00:21:15.71\00:21:18.68
Here we go it is 8.
00:21:18.72\00:21:20.32
9, I'm feeling it in my triceps.
00:21:20.35\00:21:24.95
Now you are saying something
before about people who are
00:21:24.99\00:21:30.20
home might not be in condition.
00:21:30.23\00:21:32.20
In between sets, what we
are doing here, we need to take
00:21:32.23\00:21:36.66
an adequate amount of
00:21:36.70\00:21:38.83
rest in between sessions.
00:21:38.87\00:21:40.93
Take deep breaths so you
can do the next set and do it
00:21:40.97\00:21:42.83
all the way through.
00:21:42.87\00:21:43.84
The thing of it is it
depends on your condition.
00:21:43.86\00:21:45.61
Take your time and listen
to your body and don't try to
00:21:45.64\00:21:49.32
do it all at one time.
00:21:49.35\00:21:50.84
We have been doing this a
while and are showing them,
00:21:50.87\00:21:53.33
but I want the people
at home to take the time.
00:21:53.36\00:21:56.79
Start with one set,
watch and learn and listen to
00:21:56.83\00:21:59.23
themselves and take a
break when they need it.
00:21:59.27\00:22:01.43
But they can carry on
a conversation without
00:22:01.47\00:22:03.60
being overly exhausted.
00:22:03.64\00:22:06.00
Are you ready? Okay lets go!
00:22:06.04\00:22:07.25
By the way that was a
break, we took a break.
00:22:07.28\00:22:10.15
If you are home watching
you took a break right there.
00:22:10.19\00:22:12.39
Back in position,
down and up and lift.
00:22:14.91\00:22:18.95
Again down, and up, and lift.
00:22:18.99\00:22:21.65
This is 2, 3, 4
00:22:21.69\00:22:27.50
5, 6, 7
00:22:27.54\00:22:34.74
8, 9, and 10.
00:22:34.78\00:22:41.07
We are going to skip our
active rest and we are going
00:22:43.75\00:22:45.84
to go into our last exercise.
00:22:45.88\00:22:47.00
For those of you at home,
so you know what it feels like,
00:22:47.03\00:22:49.92
we are going to go
into our next exercise.
00:22:49.96\00:22:51.71
The next exercise
we have is our plank.
00:22:51.75\00:22:53.47
Let's get the
mat out here again.
00:22:53.50\00:22:55.58
Here we go.
00:22:55.62\00:22:59.76
Again we can do it on the
knees or that's an option.
00:23:03.03\00:23:06.00
It's on your toes but
it's an option on your knees.
00:23:06.04\00:23:08.43
On this one just hold
yourself a little higher.
00:23:08.47\00:23:10.83
Here we go 30 seconds.
00:23:10.87\00:23:12.73
This is really
doing the core. Yes!
00:23:16.29\00:23:17.95
We are working
our abdominals and our
00:23:17.98\00:23:19.61
lower back on this one.
00:23:19.65\00:23:20.79
You're getting your shoulder
worked to because you body
00:23:20.83\00:23:22.69
stabilizing itself here.
00:23:22.72\00:23:23.92
Where the fat is
distributed also has the risk of
00:23:23.96\00:23:27.19
different diseases,
? metabolic syndrome,
00:23:27.23\00:23:31.00
waste on your midriff.
00:23:31.03\00:23:33.07
Now how good is your
watch, do you have good time?
00:23:37.24\00:23:40.60
It works, it's
not a Casio though.
00:23:40.63\00:23:42.75
30 seconds,
there we go, good job.
00:23:42.78\00:23:44.86
It goes by quick.
00:23:44.90\00:23:46.97
Now is another component
of our show we have what
00:23:49.04\00:23:52.45
we call a wellness tip.
00:23:52.48\00:23:53.85
Right now we are going to
take the time and run right
00:23:53.89\00:23:56.41
into our wellness tip so
you can learn something more
00:23:56.45\00:23:58.94
that you can apply to yourself.
00:23:58.97\00:24:00.24
Check this out!
00:24:00.28\00:24:01.37
For example, set up an
obstacle course in your
00:24:11.20\00:24:13.79
back yard and
challenge each other.
00:24:13.83\00:24:15.56
Play a round of tag.
00:24:15.59\00:24:17.22
Reward yourself
with a low caloric treat.
00:24:17.26\00:24:19.92
Now I will tell
you what is important.
00:24:24.50\00:24:26.15
A family that
exercises together,
00:24:26.19\00:24:28.09
is definitely a healthy family.
00:24:28.12\00:24:29.96
That is the thing, exercises
should be fun and parents,
00:24:29.99\00:24:34.61
you want to set an
example for your children.
00:24:34.65\00:24:36.22
Right now obesity is huge
00:24:36.25\00:24:37.98
in young adults.
00:24:38.01\00:24:39.20
They are saying a generation
00:24:39.24\00:24:40.77
right now is the first
generation where the parents are
00:24:40.81\00:24:44.36
outliving their children.
00:24:44.40\00:24:45.42
You mentioned young adults,
00:24:45.46\00:24:46.91
even in childhood, adolescence
00:24:46.94\00:24:48.69
Teens, diabetes, heart disease.
00:24:48.73\00:24:50.40
Now children in their teens
are also having diabetes and
00:24:50.44\00:24:54.05
heart disease as well.
00:24:54.08\00:24:55.20
Now we are going to go into
our cool down by doing a nice
00:24:55.24\00:24:58.51
stretch, let's
get the mat again.
00:24:58.55\00:24:59.94
Go a head Curtis
and lay on your back.
00:24:59.98\00:25:02.96
All my back okay.
00:25:03.00\00:25:04.42
You know I'm going to do
something we haven't done before
00:25:04.46\00:25:06.73
Go ahead and lay
down because I'm going to
00:25:06.76\00:25:07.87
stretch you out brother.
00:25:07.90\00:25:08.87
To reward you from coming here.
00:25:08.90\00:25:10.86
If you have somebody at
home can assist you, how does
00:25:10.89\00:25:15.46
this feel? It's comfortable.
00:25:15.49\00:25:16.97
Now you are not going
further than that are you?
00:25:19.90\00:25:21.83
Do you feel like
this is a safe range?
00:25:21.87\00:25:23.40
You see we are
communicating with one another.
00:25:23.43\00:25:25.98
It is the right range for you?
00:25:26.02\00:25:28.23
That's a good
range right there, yeah.
00:25:28.26\00:25:29.80
Okay I'm going to
grab the other leg.
00:25:29.84\00:25:31.31
Is that stretching
those hamstring muscles?
00:25:31.35\00:25:32.86
We're stretching
those hamstrings.
00:25:32.89\00:25:34.22
You really need
someone to do that because it
00:25:34.26\00:25:37.18
gives it a nice pull.
00:25:37.21\00:25:38.51
It is much different with
me stretching and assisting you
00:25:38.54\00:25:42.22
on the stretch then you
actually doing it yourself.
00:25:42.25\00:25:44.27
Okay go ahead and
cross your leg again.
00:25:48.11\00:25:49.65
I'm going to put
this ankle right here.
00:25:49.69\00:25:51.59
But you're leg-back
and cross like this.
00:25:51.63\00:25:53.76
Were going to get
down to the glutes now.
00:25:53.80\00:25:55.89
Are you feeling that? Yeah!
00:25:55.93\00:25:58.97
We didn't do
this one 30 years ago.
00:25:59.01\00:26:01.14
But once again you are
doing a stretch and holding your
00:26:01.18\00:26:04.58
stretch for 30
seconds to 60 seconds.
00:26:04.62\00:26:06.66
We are going to go
a little faster today.
00:26:06.69\00:26:08.66
And we are going to have
a whole segment to explain
00:26:08.70\00:26:11.45
stretching in much more detail.
00:26:11.48\00:26:14.28
Okay, that is a
good stretch right there.
00:26:14.31\00:26:16.79
Okay lets go once
again over to your side.
00:26:16.83\00:26:18.82
I'm going to do a
different one right here.
00:26:18.85\00:26:20.83
This is going to work
on opening up your hips.
00:26:20.86\00:26:22.76
It's going to be tight
all way up to your shoulders.
00:26:22.80\00:26:24.85
How does that feel? Okay!
00:26:24.89\00:26:26.41
Now let's go on the other side.
00:26:26.45\00:26:28.85
Now watch this one,
because you are my friend
00:26:36.17\00:26:38.29
I'm going to help you
out on this one by stretching
00:26:38.33\00:26:40.66
your lower back.
00:26:40.69\00:26:41.85
Doesn't that
feel great? Oh yeah!
00:26:41.89\00:26:43.26
Excellent, that's
a good job brother.
00:26:48.31\00:26:50.81
Come on up.
00:26:50.85\00:26:51.82
Hey Curtis, brother I had
a great time with you today.
00:26:53.76\00:26:56.38
Yeah it's been fun.
00:26:56.42\00:26:57.61
I'm going to look forward
to is doing some more workouts
00:26:57.65\00:27:00.14
together, alright?
00:27:00.17\00:27:01.44
Maybe we can
invite me on your program,
00:27:01.47\00:27:02.97
your show alright?
00:27:03.01\00:27:04.86
Yeah maybe we can work it out.
00:27:04.89\00:27:05.86
I'm needing some new recipes,
do you know what I'm saying?
00:27:05.87\00:27:07.57
Your brother likes to eat.
00:27:07.61\00:27:08.72
Well my wife she likes to
cook, and I like to eat too.
00:27:08.75\00:27:13.38
Don't we all.
00:27:13.41\00:27:14.59
The word wellness means
actually finding balance in your
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life, every problem you
have falls in this one area.
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Mind, body, soul, and spirit.
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Trust God and seek His
perfect solution from the Bible.
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Live a balanced wellness.
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I'm Casio and I want
you to remember that action
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is the key for life.
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Take care and I will see
you next time, God bless!
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