Hello my name is Casio Jones.
00:00:30.96\00:00:32.91
And you are watching
00:00:32.94\00:00:33.91
Action for Life!
00:00:33.92\00:00:34.89
We are going to have a wonderful
00:00:34.90\00:00:35.87
program for you today.
00:00:35.88\00:00:36.85
For you golfers out there,
00:00:36.86\00:00:37.97
you are really going to enjoy
00:00:38.00\00:00:39.14
this, and if you are not a
00:00:39.17\00:00:40.24
golfer you are going
to find some exercises
00:00:40.28\00:00:41.92
that you can apply.
00:00:41.95\00:00:43.04
But first, let's
talk about balance.
00:00:43.07\00:00:45.26
It doesn't matter what
sport you participate in,
00:00:45.29\00:00:47.66
whatever you do,
you need your balance.
00:00:47.70\00:00:49.38
Balance is a very
important aspect of life.
00:00:49.41\00:00:51.06
Check this out!
00:00:51.09\00:00:52.08
We are here in the park and
the park is a great environment
00:01:18.57\00:01:20.73
to have some fun,
interact with your kids,
00:01:20.77\00:01:22.74
and with your friends.
00:01:22.77\00:01:23.74
It is even a great
place to come reminisce
00:01:23.77\00:01:25.18
when you were a kid.
00:01:25.22\00:01:26.19
But did you know there is
a component of fitness that's
00:01:26.20\00:01:29.02
overlooked and it
is called balance.
00:01:29.06\00:01:30.99
It is a component that when
you don't have your balance,
00:01:31.03\00:01:35.66
it becomes a big issue.
00:01:35.70\00:01:36.85
So let's find some
ways that we can work on it
00:01:36.89\00:01:38.85
before we lose it.
00:01:38.89\00:01:40.09
Without balance you
miss the big picture.
00:01:40.13\00:01:42.51
So we are going to
walk along on this beam.
00:01:42.55\00:01:44.86
Put your arms out to your
side, like you are a little kid.
00:01:44.90\00:01:48.98
Your playing around on
this tight rope, but you are
00:01:49.01\00:01:51.70
actually working your calf
muscles, your ankle muscles,
00:01:51.73\00:01:54.34
and your pulpous cell system
to deal with positive balance.
00:01:54.37\00:01:57.26
You can put your middle finger
down and arms straight out
00:01:57.29\00:02:00.12
helps more centralizing your
body to maintain the balance.
00:02:00.15\00:02:02.94
Did you know, if this is
a little too easy for you,
00:02:02.98\00:02:05.61
you can always take it
up into a quicker step.
00:02:05.65\00:02:08.25
Move your feet
faster and go into a run.
00:02:08.29\00:02:11.36
What that will do is create
more gravity against your body
00:02:11.40\00:02:13.80
and your body has to work
harder to maintain that balance.
00:02:13.84\00:02:16.21
But you know what,
at the end of the day,
00:02:16.25\00:02:18.90
it's all about having fun.
00:02:18.93\00:02:20.08
You take the park,
you take a fun attitude,
00:02:20.12\00:02:24.44
and you take balance.
00:02:24.48\00:02:26.10
Together we are enjoying our-
selves, working on having fun.
00:02:26.13\00:02:29.32
Wow, I really hope
you learned something
00:02:30.90\00:02:32.54
more about balance.
00:02:32.57\00:02:33.70
It is a very overlooked
00:02:33.74\00:02:34.80
component of fitness that is so
00:02:34.83\00:02:37.46
important we need to implement
it in our daily lifestyle.
00:02:37.49\00:02:39.73
So, hey, like I said
before, we're going to do some
00:02:39.77\00:02:43.34
exercises for you
golfers out there.
00:02:43.38\00:02:45.04
This is going to be
something new and enjoying,
00:02:45.08\00:02:46.72
but those who are not into golf,
00:02:46.75\00:02:48.06
this is something
you can still apply.
00:02:48.10\00:02:49.84
With me today I have my
good friend, and a surprise for
00:02:49.87\00:02:52.82
you guys to see, it
is my friend Mollie.
00:02:52.86\00:02:54.42
Mollie how are you doing?
00:02:54.45\00:02:55.44
I'm doing great!
00:02:55.47\00:02:56.85
We are glad for you to
come on the show with us today.
00:02:56.88\00:02:58.59
On the program with us
today. Thanks for having me!
00:02:58.63\00:03:00.30
It is a treat and a
pleasure to have you here.
00:03:00.33\00:03:02.00
Now Mollie, is this,
does Mollie like golf?
00:03:02.03\00:03:05.89
Is this something that people
are aware of that you have
00:03:05.93\00:03:09.30
this desire, passion for golf?
00:03:09.33\00:03:12.76
Well I enjoy playing golf,
00:03:12.80\00:03:14.18
it gets you out of the office,
00:03:14.22\00:03:15.52
it gets you in the sunshine,
00:03:15.55\00:03:16.65
and it gets you doing
00:03:16.68\00:03:17.65
something physically active,
00:03:17.66\00:03:19.41
and it is very good for my
00:03:19.45\00:03:21.21
husband and myself to
get out and play golf.
00:03:21.25\00:03:23.43
Like you just said, spending
time together with your loved
00:03:23.46\00:03:26.25
one and doing something
that is active, that is the key.
00:03:26.28\00:03:29.04
Finding something you
enjoy and do a lot of it,
00:03:29.07\00:03:32.03
and have fun with it.
00:03:32.06\00:03:33.04
So once again we
have done our warm-up.
00:03:33.07\00:03:35.39
Once again your warm-up
should be some kind of full body
00:03:35.42\00:03:38.12
movement, something
that gets your blood flowing.
00:03:38.15\00:03:40.03
Whether you go walking,
cycling, jogging, just something
00:03:40.07\00:03:43.05
that you like to do to
get your blood flowing.
00:03:43.09\00:03:45.11
We already did ours and we
are going to jump right into
00:03:45.14\00:03:47.12
our work out.
00:03:47.16\00:03:48.14
The first workout we are
going to do, Mollie go ahead
00:03:48.18\00:03:49.73
and have a seat.
00:03:49.77\00:03:50.85
I'm going to get
our medicine ball.
00:03:50.88\00:03:52.26
Hold that right there.
00:03:57.64\00:03:58.61
Now we are going to do a squat.
00:03:58.62\00:04:00.27
I want you to stand up and
go ahead and sit back down.
00:04:02.39\00:04:04.99
This is going to be a
combination of exercise.
00:04:06.56\00:04:07.98
We're doing a squat and a trunk
rotation combined together.
00:04:08.02\00:04:11.14
Okay stand up and do a
squat, rotate the side,
00:04:11.18\00:04:14.49
and sit into a squat.
00:04:14.52\00:04:16.91
Stand back up, rotate to
your other side, and come back
00:04:16.94\00:04:20.40
down again, come
back into a squat.
00:04:20.44\00:04:22.11
Come back up, beautiful.
00:04:22.14\00:04:25.53
She is going to
knock out 10 on each side.
00:04:25.56\00:04:28.33
So that is a total of 20
squats that she's going to do.
00:04:28.36\00:04:31.70
Sit back down, now you notice
that as she is sitting down
00:04:31.73\00:04:35.60
and distributing her weight
evenly on her heels, her toes,
00:04:35.64\00:04:39.47
and the inner part of her foot.
00:04:39.51\00:04:40.64
Now stand straight up
and rotate to the side.
00:04:40.68\00:04:43.49
Now why is this
exercise good for golfing?
00:04:43.52\00:04:46.26
Well because you have to
understand as you are working
00:04:46.30\00:04:48.79
your legs, it is
dealing with power.
00:04:48.83\00:04:51.11
It is exerting the power
from your swing and transferring
00:04:51.15\00:04:55.33
as a trunk rotation, that
is involved with shifting from
00:04:55.37\00:04:58.92
the lower body to the upper
body involved in golf swing.
00:04:58.96\00:05:02.48
How you feeling Mollie?
00:05:02.52\00:05:03.94
I feel fine! You
feel fine excellent!
00:05:03.98\00:05:06.51
Are you feeling
these? This is seven!
00:05:06.55\00:05:08.72
You see I am glad
that she is counting.
00:05:08.75\00:05:11.76
I really think
it was six! Really?
00:05:11.79\00:05:14.77
I think I would cheat.
00:05:14.80\00:05:15.83
We don't want you to,
just go with six then.
00:05:15.87\00:05:17.88
That was seven!
Okay that was seven.
00:05:17.92\00:05:20.01
Eight, now this is 8, correct?
00:05:20.05\00:05:22.66
Starting eight! Starting eight!
00:05:22.69\00:05:25.24
Now you see I get to
talk and she gets to count,
00:05:25.27\00:05:27.81
that way we make this
an informative program.
00:05:27.85\00:05:30.36
You get to watch
at the same time.
00:05:30.39\00:05:33.24
How are you
feeling? I feel fine!
00:05:35.15\00:05:36.94
I promise the next time we
do this, I will do it with you.
00:05:36.97\00:05:38.95
10 on the right side!
Here we go! Here we go!
00:05:40.70\00:05:44.57
10 on the left
side! Good job Mollie!
00:05:44.60\00:05:47.39
Now we are going to
move on to our next exercise.
00:05:47.43\00:05:50.48
This one is unique, it
is going to combine a lunge,
00:05:50.52\00:05:53.54
once again
working on the lower body.
00:05:53.57\00:05:55.28
And we are going to do an
upper body movement to work our
00:05:55.32\00:05:58.88
chest, which is involved with
the stabilization of the club
00:05:58.91\00:06:02.22
head, gives us more power and
more control of the club head.
00:06:02.26\00:06:05.54
Once again we use our anchor,
go ahead and grab the handle.
00:06:08.45\00:06:11.60
We are using
our resistant bands.
00:06:11.63\00:06:13.84
Step away from the
wall, a little more.
00:06:13.87\00:06:15.65
Now stand
straight up and walk out.
00:06:17.41\00:06:18.52
Walk out and stay.
00:06:18.55\00:06:20.38
We cause the resistance
to be on the band already for
00:06:20.42\00:06:23.90
this exercise, extend
your arms straight out.
00:06:23.93\00:06:25.88
Right there, good.
00:06:25.91\00:06:27.40
Now what I want you to do
is from this position we are
00:06:27.44\00:06:29.93
going to hold out to our
side and stepped into a lunge.
00:06:29.96\00:06:32.39
Come across the chest, fly and
back out, and stepped back up.
00:06:32.42\00:06:37.15
Step back out, a
chest fly, and step back in.
00:06:37.18\00:06:41.08
Excellent, good job!
00:06:41.11\00:06:42.18
How are you
feeling with that one?
00:06:43.14\00:06:44.11
Fine! Good!
00:06:44.12\00:06:46.62
Now for a variation for those
of you at home, let's try it
00:06:46.66\00:06:50.25
where you will step
out, stay in the lunge,
00:06:50.29\00:06:52.98
go with the fly.
00:06:53.01\00:06:54.32
Stay right there, beautiful.
00:06:54.35\00:06:57.55
How does that feel? Fine!
00:06:57.58\00:07:00.74
It feels like it is
trying to pull my arm back
00:07:03.08\00:07:06.88
against the wall.
00:07:06.92\00:07:08.12
You notice what is taking
place, here her muscles have
00:07:08.15\00:07:11.13
to stabilize herself
from the lower back and hips.
00:07:11.16\00:07:14.10
She is expanding her
quads and hamstrings.
00:07:14.14\00:07:16.38
Her body has to work together.
00:07:16.42\00:07:18.58
She is not just working
her chest, but she's getting
00:07:18.62\00:07:21.54
a full body workout here.
00:07:21.58\00:07:22.74
Beautiful, let's go
ahead and switch arms.
00:07:22.78\00:07:24.45
Let's come back out
and switch the legs.
00:07:24.48\00:07:26.12
Let's try the other leg.
00:07:29.95\00:07:31.71
Is that the same leg you
had or did you switch legs?
00:07:32.87\00:07:34.62
I switch legs! You did?
00:07:34.66\00:07:36.27
Yes! Good girl.
00:07:36.31\00:07:37.61
And how many of these do I do?
00:07:44.01\00:07:45.55
We are going to do 10 each side.
00:07:45.59\00:07:47.10
Six, because I know
you are not counting.
00:07:49.45\00:07:52.20
Seven, I am counting in my head.
00:07:52.23\00:07:54.01
10! 10 beautiful.
00:07:58.03\00:07:59.72
It pulls me.
00:07:59.76\00:08:00.91
Alright let's do
our next exercise.
00:08:02.30\00:08:03.58
Now I want you to stand right
here while I get our dumbbells.
00:08:03.61\00:08:06.87
Now this one is very different.
00:08:08.71\00:08:11.84
Once again we are
working on muscle groups that
00:08:11.88\00:08:16.20
relates to our golf swing.
00:08:16.23\00:08:18.14
So we are going to
work on our shoulders.
00:08:18.17\00:08:20.05
We are also going to work
on our calves at the same time.
00:08:20.08\00:08:24.25
This is very unique,
you are going to like this.
00:08:24.29\00:08:25.89
What we are going to
do with our shoulders,
00:08:26.73\00:08:28.36
let's break this down first.
00:08:28.40\00:08:29.61
We are going to take our
right arm out to the side.
00:08:29.64\00:08:32.38
We will do side lateral
raises, which is going to work
00:08:32.41\00:08:35.12
your side shoulder right here.
00:08:35.15\00:08:36.96
Now bring it down to the side.
00:08:37.00\00:08:38.73
The next movement we are
going to do a front raise.
00:08:38.77\00:08:41.14
And back down.
00:08:41.18\00:08:42.90
Hey Neto, come in here a second,
so they can see the angle.
00:08:44.12\00:08:46.29
Now what I want you to do
is when you raise to the front,
00:08:47.90\00:08:49.60
you are raising shoulder
height, not raising higher,
00:08:49.63\00:08:52.72
just shoulder height.
00:08:52.75\00:08:54.04
Bring it back down.
00:08:54.08\00:08:55.30
Now with the other side,
00:08:55.33\00:08:56.33
with that arm
shoulder height again.
00:08:56.36\00:08:59.04
Now we are going
to do a heel raise.
00:08:59.08\00:09:01.72
Can you see she is
coming onto her toes.
00:09:03.43\00:09:05.06
Her heels are off the ground.
00:09:05.10\00:09:07.37
Okay come back
down and heel raise.
00:09:07.40\00:09:10.63
We broke all the exercises
down and we will combine them
00:09:11.93\00:09:14.73
and do them all
to be one exercise.
00:09:14.77\00:09:16.36
Now what is going to happen
is that her rights arm is going
00:09:16.39\00:09:20.00
to go out to the side, and
her front shoulder at the same
00:09:20.03\00:09:23.61
time and a heel raise.
00:09:23.64\00:09:25.03
Now again, 2! That was 3!
00:09:26.62\00:09:32.02
4, 5, 6
00:09:32.05\00:09:37.87
7, 8, 9, you got it Mollie.
00:09:37.90\00:09:44.80
And 10, and now we are going
to transfer to the other side.
00:09:44.83\00:09:48.20
We are going to shift
arms, different rolls.
00:09:49.31\00:09:51.29
Here we go, 1, now what you
are going to notice is that one
00:09:51.33\00:09:54.70
arm once you shift the direction
of movement from one side
00:09:54.74\00:09:58.08
to the other it's going
to feel a little awkward.
00:09:58.11\00:09:59.73
Because there is a dominant
arm, a dominant side of your
00:09:59.76\00:10:03.91
body that you feel
more comfortable with.
00:10:03.94\00:10:05.71
When you have to use the other
side, in a very unique way like
00:10:05.75\00:10:08.10
this, it feels a lot more
challenging, isn't Mollie?
00:10:08.14\00:10:11.43
I am very aware that my
right side is much stronger
00:10:11.47\00:10:14.72
then my left side.
00:10:14.76\00:10:15.96
Excellent, give me 2 more.
00:10:16.00\00:10:17.14
Beautiful, excellent, good job!
00:10:20.33\00:10:21.75
How was that? That was fine!
00:10:21.79\00:10:23.14
Let's put these down and
let me get our dumbbells for us.
00:10:23.18\00:10:28.47
And here is our
good old physio ball.
00:10:34.26\00:10:35.91
Go ahead and have
a seat on the ball.
00:10:35.95\00:10:37.57
Now as she is sitting on
about ball she is actually
00:10:40.07\00:10:43.59
working her abdominal
muscles and her lower back.
00:10:43.62\00:10:47.11
She is involved in stabilization
00:10:47.14\00:10:49.03
this is creating an unstable
00:10:49.07\00:10:50.89
environment so her body
has to make up the difference.
00:10:50.92\00:10:54.07
We are now going to work on
her triceps at the same time
00:10:54.10\00:10:57.21
while she is sitting on this.
00:10:57.25\00:10:58.22
But your arms
back over your head.
00:10:58.23\00:10:59.45
Neto, come in on this one
so they can see the angle.
00:10:59.48\00:11:02.40
Open your hands up
and watch this grip.
00:11:03.85\00:11:05.75
Now with your
fingers repeat on top of it.
00:11:07.85\00:11:09.89
Right there. Got it!
00:11:09.93\00:11:11.19
There you go, elbows
stay in one position.
00:11:11.22\00:11:13.56
Put your hands back
down behind your head.
00:11:13.60\00:11:15.90
And right back up, beautiful.
00:11:15.94\00:11:17.84
Her elbows are staying in
one position and this is working
00:11:17.88\00:11:21.42
her triceps muscles right here.
00:11:21.45\00:11:22.98
We are going to
knock out 12 to 15.
00:11:26.86\00:11:28.57
So stop at 12, okay
Mollie? You got that!
00:11:28.61\00:11:31.45
I know you are
going to stop at 12.
00:11:31.48\00:11:33.17
I will stop at 12.
00:11:33.21\00:11:34.67
Know matter what I say,
00:11:35.78\00:11:37.18
you are going to
stop at 12, aren't you?
00:11:37.22\00:11:39.21
I can tell that it is working.
00:11:39.25\00:11:41.40
Now once again she is
working on her lower back,
00:11:43.11\00:11:44.95
and her abdominals the
stabilizers, because this is
00:11:44.98\00:11:47.71
basic physics, as the energy
is going up and transferring
00:11:47.74\00:11:51.15
back down, so
her core, midsection
00:11:51.19\00:11:54.49
makes the stabilization
increase the foundation.
00:11:54.52\00:11:57.79
That was 14! Let's do one more.
00:11:59.55\00:12:02.81
I did 15! That is awesome.
00:12:02.84\00:12:05.21
I'm stronger than I thought.
00:12:05.24\00:12:07.57
Yes you are.
00:12:07.61\00:12:08.59
Okay lets stand back up.
00:12:08.62\00:12:10.20
We are going to work on our
biceps and it is going to focus
00:12:11.53\00:12:17.86
on our forearms.
00:12:17.89\00:12:19.71
Let me get this
ball out of the way.
00:12:19.74\00:12:23.34
Stand in this
position right here.
00:12:23.37\00:12:26.56
We are going to do a bicep curl,
00:12:26.60\00:12:28.91
but we will call
them hammer curls.
00:12:28.95\00:12:31.19
This will work are
forearms which involves with the
00:12:31.23\00:12:34.43
rotation, she rotated this
way but we are going to rotate
00:12:34.46\00:12:37.59
this way with our
palms faced inside of us.
00:12:37.62\00:12:40.63
We are going to curl up.
00:12:40.67\00:12:42.17
Once again elbows are to
the side and our wrist are going
00:12:43.62\00:12:49.17
to stay in neutral position.
00:12:49.21\00:12:50.32
We are just going to curl
back up, and control it down.
00:12:50.36\00:12:53.13
How is that feeling?
00:12:57.82\00:12:58.90
It feels like it is
stretching my muscles.
00:12:58.94\00:13:03.28
Now pull it down and as
you are coming down keep your
00:13:03.31\00:13:06.01
arms to the side.
00:13:06.05\00:13:07.02
I do not want you to jerk
down, you control the weight.
00:13:07.03\00:13:10.64
Never let that wait control you.
00:13:10.68\00:13:12.25
You are always in
control the weight.
00:13:12.29\00:13:14.12
That means you are
slowing your tempo down.
00:13:15.88\00:13:17.65
You are not going real fast.
00:13:17.68\00:13:19.14
If you go real fast you get
a lot of momentum and you can't
00:13:19.17\00:13:22.21
control it, what is taking
place you are getting other
00:13:22.24\00:13:24.57
muscles involved that could
cause you to hurt yourself.
00:13:24.61\00:13:26.91
So it is not so much
the number that you do,
00:13:26.94\00:13:29.49
it is the way you do it?
00:13:29.53\00:13:30.71
It is the form,
the form is the key.
00:13:30.75\00:13:32.94
Okay let's do one more.
00:13:32.98\00:13:34.25
Excellent, good job!
00:13:36.65\00:13:38.44
How are you
feeling? I'm feeling fine!
00:13:38.47\00:13:40.69
Why don't you go
and grab some water.
00:13:40.73\00:13:42.88
Here you go, once again I
want you guys to remember this
00:13:42.92\00:13:47.30
at home, if you see something
00:13:47.33\00:13:48.59
on the program, or you have
00:13:48.62\00:13:50.18
any questions send us an e-mail
00:13:50.21\00:13:51.94
about something going on in
00:13:51.97\00:13:53.63
your life and you need some
help with or you have questions,
00:13:53.67\00:13:55.54
send us an e-mail to:
00:13:55.58\00:13:57.53
so okay Mollie, that was it.
00:14:08.79\00:14:10.16
Let's do it one more time,
00:14:10.20\00:14:11.50
and I am going to do
them with you this time.
00:14:11.53\00:14:13.69
So tell me how
important is water?
00:14:13.73\00:14:15.41
Mollie, water is so important.
00:14:15.45\00:14:16.96
Mollie, our bodies
is made up of water.
00:14:16.99\00:14:19.67
We should constantly
keep our self hydrated.
00:14:19.70\00:14:21.45
If people realized if
they have proper nutrition and
00:14:21.48\00:14:23.96
hydrated themselves
they would have so much more
00:14:24.00\00:14:26.44
energy to be more active.
00:14:26.48\00:14:27.80
I know drinking the
water makes me feel like
00:14:27.84\00:14:29.74
I can do more now.
00:14:29.77\00:14:30.99
Okay let's do it this time!
00:14:31.02\00:14:32.19
You're going to grab this
one and get into position.
00:14:32.23\00:14:34.44
And I am going to grab
another ball and doing it
00:14:34.47\00:14:36.64
right beside you.
00:14:36.68\00:14:37.75
Oh, I'm not
going to use the bench.
00:14:39.48\00:14:41.36
You're not going
to use the bench?
00:14:41.40\00:14:43.21
I'm going to show
people at home what it is
00:14:43.24\00:14:45.20
like without the bench.
00:14:45.24\00:14:46.21
Here we go,
let's knock these out.
00:14:47.25\00:14:49.32
Let's go, that's
one, there is our one.
00:14:49.35\00:14:57.52
2, now if you don't have a
bench, you can use the chair.
00:15:00.41\00:15:08.13
4, what else could they use?
00:15:12.76\00:15:15.03
You don't want to
use your coffee table.
00:15:15.06\00:15:16.81
You might break that.
00:15:16.85\00:15:17.98
Now something I use in
the office occasionally,
00:15:20.31\00:15:22.47
it's just my desk chair.
00:15:22.51\00:15:25.83
I'm feeling like I
sat there way too long,
00:15:27.11\00:15:30.52
I will get up
and do some of these.
00:15:30.55\00:15:34.48
What you are doing once
again, you're getting blood flow
00:15:34.52\00:15:37.76
to your body.
00:15:37.79\00:15:38.82
When we move we are
alive, we are active creatures.
00:15:38.86\00:15:42.41
So any little bit of
movement you do will help to
00:15:42.45\00:15:45.93
stimulate your brain, to
be more active and more alert.
00:15:45.97\00:15:50.90
You feel better.
00:15:50.94\00:15:53.11
Let's do one more each side.
00:15:53.15\00:15:55.18
This makes my
heart beat really fast.
00:16:00.85\00:16:04.17
That is the whole idea.
00:16:05.56\00:16:06.83
Okay lets go over to
our resistance bands.
00:16:06.86\00:16:09.42
I can't do with you
so I will cheer you on.
00:16:09.45\00:16:11.97
Go ahead and do once again
and stay in a lunge position.
00:16:15.21\00:16:17.75
Good keep resistance, and
we going to open and close
00:16:19.35\00:16:22.19
the arms and fly.
00:16:22.22\00:16:23.62
From there as you come back
control it, engage your core.
00:16:23.65\00:16:27.77
Have the strength to control
it because the band is working
00:16:27.80\00:16:31.88
against you, remember
it wants to pull back.
00:16:31.92\00:16:33.75
Yes it does!
00:16:33.78\00:16:35.12
As you are coming and you
are bringing your arm toward
00:16:35.16\00:16:37.43
your centerline and you
are working your chest muscles.
00:16:37.46\00:16:41.30
With your golf swing, that
is involved with your swing.
00:16:41.33\00:16:44.69
It will give you good
powerful force with your swing.
00:16:44.73\00:16:48.05
That is 10.
00:16:50.09\00:16:51.83
There you go now switch sides.
00:16:51.87\00:16:52.95
That's what I like
about you, you on top of it.
00:16:52.98\00:16:55.01
That's funny, most of my
clients they keep counting,
00:16:56.26\00:16:59.11
which is a good thing,
they want to stop exactly
00:16:59.15\00:17:01.97
when it is time to stop.
00:17:02.00\00:17:03.32
I can understand that, but
the most important thing when
00:17:03.36\00:17:06.51
you are exercising, is to
listen to your body and if
00:17:06.55\00:17:09.67
your body is telling you
to stop, go ahead and stop.
00:17:09.71\00:17:12.34
It doesn't matter what the
rep, you see on the program,
00:17:12.37\00:17:14.97
or what you have written
down, do the best you can.
00:17:15.00\00:17:17.57
Maintain proper form
and listen to your body
00:17:17.60\00:17:20.72
and do your best.
00:17:20.76\00:17:21.73
You will have a new goal
to reach for the next time.
00:17:21.74\00:17:24.82
Very good job Mollie!
00:17:24.85\00:17:26.32
Now my body was
telling me that was enough.
00:17:26.36\00:17:29.72
That was enough?
Let's grab our weights.
00:17:29.76\00:17:33.09
Let's do our shoulder raises
and knockout 10 each side.
00:17:35.72\00:17:38.12
Are you ready? Let's go to work!
00:17:38.15\00:17:40.40
Let's do this one
first, here we go.
00:17:40.43\00:17:43.09
Heel raises, 1, 2,
00:17:43.13\00:17:47.81
3, 4, 5,
00:17:47.84\00:17:54.05
6, 7, 8,
00:17:54.09\00:18:00.23
9, and 10 and
let's switch sides.
00:18:00.26\00:18:05.18
Here we go, ready?
00:18:05.22\00:18:08.13
Let's go, 1, 2,
00:18:08.16\00:18:11.04
3, 4, 5,
00:18:11.07\00:18:17.50
6, 7, 8
00:18:17.54\00:18:22.91
9, and 10.
00:18:22.94\00:18:28.24
I feel like we should sign
up for synchronized swimming.
00:18:28.28\00:18:30.66
I think! Alright!
00:18:30.69\00:18:33.23
Let's get the ball again.
00:18:34.40\00:18:35.67
Go ahead and seat on the ball.
00:18:38.19\00:18:39.31
Here's the dumbbell,
wrap your thumbs around it.
00:18:45.66\00:18:48.28
Fingers straight down
keeping your elbows together.
00:18:48.32\00:18:50.90
Above your head, 1, 2,
00:18:52.16\00:18:56.05
3, you never want to
lock out your joints.
00:18:56.09\00:19:00.06
Every time you're
doing some type of exercise,
00:19:00.09\00:19:04.03
when you curl and so forth,
you want to take your full
00:19:04.07\00:19:07.71
range of motion but do not
jerk, or lockout your joints.
00:19:07.74\00:19:11.34
Give me 15, you
gave me 15 last time.
00:19:14.93\00:19:17.47
Let's do 15 again.
00:19:17.50\00:19:19.09
Is that 12 or 13? It's 14!
00:19:19.12\00:19:22.77
And that's it.
00:19:22.80\00:19:24.35
Beautiful, excellent.
00:19:24.38\00:19:26.64
How are you
feeling? I'm with it!
00:19:26.67\00:19:28.80
Alright now that feels good.
00:19:28.84\00:19:30.29
Okay lets stand up
and do our bicep curls.
00:19:30.32\00:19:32.43
Here we go, let's do
our hammer curls with those.
00:19:34.07\00:19:35.70
I'm going to get me some
dumb bells and do them with you.
00:19:38.55\00:19:40.32
Did you get the
big ones at the bottom?
00:19:42.42\00:19:45.81
I've got kind of big ones.
00:19:45.84\00:19:47.04
Okay here we go, are you ready?
00:19:47.07\00:19:48.74
Hammer curls so
let's step them up.
00:19:48.78\00:19:50.15
Let's go, 1, 2, 3,
00:19:50.19\00:19:55.92
4, 5, 6,
00:19:55.96\00:20:02.66
7, 8, 9
00:20:02.69\00:20:09.32
how are you feeling
Mollie? I feel great!
00:20:09.36\00:20:12.55
Now I want you to keep
your elbows to the side
00:20:12.59\00:20:13.87
without the swinging.
00:20:13.90\00:20:15.91
Control it, that's good.
00:20:15.95\00:20:17.88
Two more, one more,
beautiful, good job.
00:20:17.92\00:20:21.93
That is what I'm
talking about Mollie.
00:20:21.97\00:20:25.95
Okay Casio, you are
talking about golfing.
00:20:29.40\00:20:33.38
I haven't seen one
exercise with a golf club.
00:20:33.41\00:20:37.35
We got that one
for you right now.
00:20:37.38\00:20:39.49
Mollie stay right there
and let me get your golf club.
00:20:39.52\00:20:42.76
Golf has a lot to do, if
you have very tight hamstrings,
00:20:48.28\00:20:52.98
if you have a weak upper
body, it makes a huge difference
00:20:53.01\00:20:57.67
how you perform your game.
00:20:57.70\00:20:59.29
You will find yourself
compensating, which can be a bad
00:20:59.33\00:21:02.20
thing so it is very important
that you are very flexible
00:21:02.23\00:21:05.68
and you have upper body
trunk strength, leg strength,
00:21:05.72\00:21:09.13
and a whole core,
and even a rotator cuff.
00:21:09.16\00:21:13.78
You don't understand, your
shoulders play a very important
00:21:13.81\00:21:16.11
part of stabilizing that
club and preventing injuries.
00:21:16.15\00:21:19.65
So we are going
to do an exercise.
00:21:19.68\00:21:20.90
I want you to flip your
club head and what we are going
00:21:20.93\00:21:24.85
to do is stand on one leg.
00:21:24.89\00:21:28.90
We are going to go
through a golf swing.
00:21:28.93\00:21:31.20
Except I am putting my
toe on the ground, remember?
00:21:31.23\00:21:34.09
Yes I remember, or you
can put your back foot,
00:21:34.12\00:21:37.51
the other supportive
foot, on the ground and just use
00:21:37.54\00:21:40.02
your toe, okay?
00:21:40.05\00:21:41.89
You do not want to put
the stress on that foot,
00:21:41.93\00:21:43.63
but just to help stabilize you.
00:21:43.66\00:21:45.07
What we are going to
do is we are going to go
00:21:45.11\00:21:46.64
through a natural golf swing.
00:21:46.67\00:21:47.84
Good, maintain
control and do a slower tempo.
00:21:50.20\00:21:52.95
As you go through and move
your arms it changes gravity.
00:21:54.55\00:21:57.56
Gravity affects your body.
00:21:57.59\00:21:59.06
Go through it real
slow, come back, a backswing,
00:21:59.09\00:22:02.15
slow and come through slower.
00:22:02.18\00:22:04.13
That is a good job!
00:22:04.17\00:22:05.64
Again!
00:22:05.68\00:22:07.21
Beautiful.
00:22:10.46\00:22:11.97
You keep
knocking those babies out.
00:22:12.01\00:22:14.14
I am going to stay out of
the way from you because you
00:22:16.49\00:22:18.71
have a nice object there.
00:22:18.74\00:22:20.82
I'm going to do it on one
leg and do without the club.
00:22:23.42\00:22:28.52
I'm going to come through.
00:22:28.56\00:22:31.52
Which is a lot harder
on one leg because you have
00:22:39.74\00:22:44.09
balance involved.
00:22:44.13\00:22:45.58
As I move my arm coming
through with the range of motion
00:22:50.02\00:22:53.87
of the golf swing, my
ankles, my knee, my gluts,
00:22:53.90\00:22:58.41
my hamstrings everything
is firing to stabilize myself.
00:22:58.44\00:23:02.24
How's that feel
Mollie? Now switch legs!
00:23:02.27\00:23:04.68
It's harder this way! I know.
00:23:06.61\00:23:08.51
Excellent, knockout 10.
00:23:12.38\00:23:13.83
Yoo-hoo, makes you want to fall.
00:23:13.86\00:23:15.40
That's okay,
that's okay, that's okay.
00:23:15.44\00:23:17.04
Remember, even though the
golf swing, you are dominating
00:23:17.07\00:23:21.40
as you are coming through
you rest up on your left leg.
00:23:21.43\00:23:25.43
But we are focusing on our
right leg and that is still
00:23:25.47\00:23:29.43
involved with your balance.
00:23:29.47\00:23:30.68
That leg needs to be
stronger, or just a strong.
00:23:30.72\00:23:32.59
You want a strong foundation.
00:23:32.63\00:23:34.24
Excellent Mollie! You can
keep knocking out a couple more.
00:23:42.53\00:23:46.06
For you at home we are
going to check out this cool
00:23:46.10\00:23:48.36
wellness tip.
00:23:48.40\00:23:50.27
Obese individuals who
exercise are more likely
00:23:56.48\00:23:58.90
to stick to a diet than
those who remain sedentary
00:23:58.94\00:24:01.32
while dieting.
00:24:01.36\00:24:02.41
That's right! If you are
trying to change your body
00:24:11.36\00:24:13.56
composition you can't
just do it by eating alone.
00:24:13.59\00:24:15.75
You have to have some type of
00:24:15.79\00:24:17.03
exercise program to go along
00:24:17.06\00:24:18.26
with it.
00:24:18.30\00:24:19.27
We had a great workout.
00:24:19.28\00:24:20.65
Did we have a great
workout today Mollie?
00:24:20.68\00:24:22.12
I did!
00:24:22.15\00:24:23.12
I hope you, at home, learned
something that you can apply.
00:24:23.13\00:24:25.21
Hey I can do these exercises
to strengthened my body
00:24:25.25\00:24:27.86
to enhance my golf game.
00:24:27.89\00:24:29.41
And if you are not a
golfer, you learn some
00:24:29.44\00:24:31.42
new exercises as well.
00:24:31.46\00:24:32.69
I ready to cool down,
are you ready to cool down?
00:24:32.72\00:24:34.38
Let's go ahead.
00:24:34.41\00:24:35.38
Let's work our
upper trunk stretch.
00:24:35.39\00:24:36.71
Let's take our right foot
and put it behind our left foot.
00:24:36.74\00:24:40.40
Keep our toes pointed
straight and hold your club over
00:24:40.44\00:24:43.47
your head, and I want you
to drop your right hip and
00:24:43.51\00:24:46.51
we are going to
lean to the left.
00:24:46.55\00:24:48.05
Okay we are going to
hold for 15 to 20 seconds.
00:24:48.09\00:24:55.08
We are at 10! We are at 10?
00:24:56.77\00:24:59.23
How about 10 more?
00:24:59.26\00:25:00.89
Okay lets switch legs.
00:25:00.92\00:25:02.48
That means we're going to
take our left foot and put it
00:25:02.51\00:25:05.12
behind our right foot, and
we are going to drop our left
00:25:05.16\00:25:07.74
hip and go over to the right.
00:25:07.77\00:25:09.19
Now once again at home
when you do your stretches,
00:25:15.46\00:25:17.25
hold your stretches
up to 30 to 60 seconds.
00:25:17.28\00:25:21.20
Excellent, good job!
00:25:24.98\00:25:26.04
Let me have this and I
want you to have a seat.
00:25:26.08\00:25:28.01
This is one you can do if
you are inside your golf cart.
00:25:28.04\00:25:32.20
Take your right foot and
put it on top of your left knee.
00:25:32.23\00:25:36.35
I want you to bring
this knee into your chest.
00:25:36.39\00:25:39.97
And lean forward so you
are stretching your gluts.
00:25:40.00\00:25:42.88
Are you feeling it? I do!
00:25:42.92\00:25:44.21
And you do this
in the golf cart?
00:25:48.23\00:25:49.76
You do the golf cart or
you can do it at your desk,
00:25:49.80\00:25:51.45
at your office, it
is a very good stretch.
00:25:51.49\00:25:53.73
Now watch this time I
want you to push down slightly
00:25:53.76\00:25:56.55
on your knee, not
too much pressure.
00:25:56.59\00:25:57.95
Now that that's
stretching your hips.
00:25:57.99\00:25:59.40
Do you feel that
in your hip? I do!
00:25:59.43\00:26:00.81
Keep your body straight up.
00:26:00.85\00:26:01.82
There you go, that
gives you much more range.
00:26:01.83\00:26:04.90
That pulls on your
hips, are you feeling that?
00:26:04.94\00:26:08.01
I do!
00:26:08.05\00:26:09.02
Now go ahead and
do the other leg.
00:26:09.03\00:26:10.17
Once again you are
going to pull that in.
00:26:11.50\00:26:12.99
I think there is room
for me to do them with you.
00:26:13.02\00:26:15.29
I think so!
00:26:15.32\00:26:16.41
We are going to pull them in.
00:26:17.35\00:26:18.32
Hey I got mine
closer than you do.
00:26:20.00\00:26:21.98
Shhh, shhh, shhh.
00:26:22.01\00:26:23.48
Okay push down, there we go.
00:26:23.51\00:26:27.14
Hey mine goes
further down than yours does.
00:26:27.18\00:26:29.52
Mollie, would you stop!
00:26:29.56\00:26:30.79
Okay lets stand up
and we are going to do
00:26:34.54\00:26:37.64
a forearm stretch.
00:26:37.68\00:26:38.77
Stretch out your
forearms, see, I got you there.
00:26:38.80\00:26:42.79
You do, yes you do.
00:26:42.83\00:26:44.28
Okay lets to the other arm.
00:26:46.99\00:26:48.36
How are you feeling?.
00:26:50.67\00:26:52.51
Hey you did a
great job today Mollie.
00:26:52.55\00:26:54.35
Well thank you you've
been very instructive.
00:26:54.39\00:26:56.48
You are so sweet.
00:26:56.52\00:26:57.70
I have to close out.
00:26:57.74\00:26:58.89
Good physical balance is
important to prevent falls.
00:26:59.93\00:27:02.09
Physical fitness
improves balance.
00:27:02.12\00:27:04.40
Spiritual
balance is important too.
00:27:04.43\00:27:06.64
The Ten Commandments are
divided into two sections.
00:27:06.68\00:27:09.53
On how we treat God,
and how we treat others.
00:27:09.56\00:27:12.47
We must work consistently
on both the physical
00:27:12.51\00:27:15.38
and spiritual
fitness to prevent a fall.
00:27:15.41\00:27:17.60
This is Casio reminding you
that action is a key for life.
00:27:17.63\00:27:21.39
It is my prayer that the
Lord will give you strength
00:27:21.42\00:27:24.19
and encouragement to
take action everyday.
00:27:24.23\00:27:26.10
God bless and I
will see you next time.
00:27:26.14\00:27:27.98
Bye, Bye!
00:27:28.01\00:27:29.26