Hello my name is Casio Jones.
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And you are watching
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Action 4 Life.
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Listen, on today's program
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I have a very special
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guest with me, someone who
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is very dear to me.
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You will enjoy our relationship
and hope it will be a fun
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time for you to see how
family can work together.
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But first I want you to
check out this segment we did.
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Some of you might say, hey,
the weather outside might not
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be what I would like to
exercise in, but here's a place
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that you can do no
matter what it is like.
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It's a great place to exercise,
but here's a little tip.
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You better leave
your wallet home.
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Let's check this out!
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We're here in the Marion
Mall and we are talking about
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Mall fitness, that's right.
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Using the Mall as a
place to be physio active.
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We're here with Dutch, and
Dutch tell us why you choose
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to be active in the Mall?
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It's raining outside today man!
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Ha, ha, ha, it is cold.
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It's not so cold but
it is raining outside.
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Usually I walk outside
and try to go about 21/2 to 3
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miles a day and when it
rains, or it's too cold,
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I come in the Mall and
walk around and see the people.
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Today I am fortunate
enough that my grandkids came.
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So we are having a
great time with them as well.
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So it is a combination of
having fun with the grandkids,
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and being active
at the same time?
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Absolutely! Absolutely.
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I eat too many groceries
so I have to walk a little bit
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to work on it.
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You know, he made a good point.
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I want to eat so I need to
make sure I'm burning it up.
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Absolutely! What goes in
must be burnt out because if
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you don't its stores.
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We are trying to
reduce the storage.
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Exactly, it's that exactly.
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How often are you physio active?
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Everyday! Every day
you're doing something?
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I don't miss a day.
Excellent now how old are you?
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I'm 61. 61, well you are young.
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Well relatively speaking.
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Relatively
speaking you are young.
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So that is a perfect sample.
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Thank you so much Dutch you
are what we will call someone
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who is striving
to not find excuses.
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It seems like you make
the attempt every day to do
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something. Some days it's hard.
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Some days it is really,
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really hard to
make the commitment.
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When the snow is flying,
and everything is going on,
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it's tough but you have
to set your mind that you are
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going to do it and it
becomes as much a part your day
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as brushing your teeth.
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Thank you, now for those
of you who are sitting at home
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and figured I
didn't do something today.
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And the weather forecast
says it's going to rain for the
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next four days, utilize your
Mall and take the advantage of
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an opportunity that it supplies
for you today, tomorrow,
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and the next day you
can be more physio active.
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If old Dutch can
do it, you can do too!
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That is awesome,
thank you Dutch. You bet!
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I appreciated it.
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That's right, if old
Dutch could do it, so can you.
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Okay, we did our
warm-ups already.
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Like the ones you do at
home, do your warm-ups while we
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are doing our segment, get
some blood flow, jumping jacks,
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walking in place,
walking around your living room.
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Do something, chase your kids
and have a good time warming
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up and we will
have a great workout.
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With me today, like I
said, someone very special to my
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heart, is my cousin Monique.
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How are you doing cousin?
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I'm doing great Casio.
I'm allowed to give you a hug.
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You are a relative,
and I'm glad you're here
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with me on the program.
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I glad your here today and
I am excited and we are going
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to have a good workout.
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Do you know what is funny?
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Our grandmother has been
an inspiration for us both
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growing up and she turned 90.
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Just turned 90, turned 90
and sister Anderson she has
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been a
vegetarian for many years.
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I don't even know how long.
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Over 60 some
years, right? About that.
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She has been an inspiration
for us in our family.
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As a role model
of living healthy.
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So I am very blessed to
have my cousin with me today.
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I'm kind of excited.
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It's kind of blood here.
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You have to take it
easy on me today Casio.
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Just because we are related.
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Okay here we go, our first
workout exercise we are going
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to do today is going
to be our bands today.
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And I'm going to
use a special device
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called a Workout 180.
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I want to show
you something new.
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We are going to do a double
arm curl with our side lift.
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Okay grab your bands, come
and stand over here so we can
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show everybody at home
how to do this exercise.
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You put 1 foot inside the band.
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She's going to curl up
which is the first part of the
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exercise, and you
will bring your arms down,
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and bring your arms
together and rotate in and hold.
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Lift this leg out
to the side. Very good!
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Okay back again and
curl up, bring it back down,
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and lift out to the side.
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Now she's curling up
and working her biceps.
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Now she's doing in abductor,
working the side of her legs
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when she is lifting it out and
again balance is taking place.
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Her other leg is stabilizing
her body, she is actually
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working her toes, her ankles,
her knees and her glutes.
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Once again we are getting
a very complete body workout.
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Are you alright? I'm feeling it!
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Now slide over a
little bit there.
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This is one of my cool devices
a friend of mine invented.
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It is a balanced device
that you can do a whole bunch
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different things with and we
are going to do them together.
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Are you ready to
get going? Ready!
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We are going to
do 10 each side okay?
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Alright let's curl up,
side lift, that is one.
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2, 3, 4,
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5, I love this one, 6
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Oh, I am feeling
the burn already.
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7, 8, two more
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9, and one more, 10.
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Now we are going
to the other side.
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Go ahead and switch your legs.
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Are you ready
to get going again?
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Here we go, we
are going to curl up.
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1, 2, 3, 4
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5, 6, now you can
feel these in your legs.
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7, 8, 9, 10.
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Excellent, good job!
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Now move your
band out of the way.
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And we are going to
do something different.
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This active rest when
you reach part of our program
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where we do what
I call active rest.
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We are going to do
something to stimulate our heart
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and let our muscles
get a chance to rest.
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We are going to do a full
body movement to get our blood
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flowing and our heart working.
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Were going to do one
that is called real lunges.
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We are going to step
back with our right leg,
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and come across and
step back with the other leg.
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Now you can bring
your arms up to the front.
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Alright, I can do
this, I like this.
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Now we are going to
do this for 30 seconds.
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Now you say hey Cassie I
need something a little more
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challenging, you stay
there, I'm going to take
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it up a little bit.
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So are going to do a
jump, jump more into it.
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And jump more into it, a
little more explosion into it.
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Excellent, good job!
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How did that feel?
I felt it in my arms.
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I feel it my legs.
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Just moving your arms
makes you actually feel those.
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Okay go ahead and grab your
bands for our next exercise.
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Come in that position
again so I can demonstrate how
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this exercise works.
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I want you to use
only one handle and
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put it behind your head.
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Neto, can you
come here for a second?
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So the people can
see the shot right here.
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What is going to take
place he she's going to isolate
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and work our triceps.
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Elbow stays in one
position, she is in a neutral
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position with her
grip, and notice that she is
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only using one handle.
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So you are allowing
the resistance of the band,
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to go all the way out, stretch
it all the way out because
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the more you make it tight,
the more resistant on the band.
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So we only put one leg
on the band to hold the band
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in position and she's
going to keep her elbow, bring
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your hand to your elbow
and keep it nice and straight.
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Push it straight up,
isolating right on your triceps.
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Do you feel
that? Yeah I really do.
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That is the first
part of the movement,
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the second part of the
movement you are now going to
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lift your left leg forward.
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So press up first,
then lift your left leg up.
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So press up and lift
your legs straight up.
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High as you can.
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One more, you're
starting to feel these already.
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I am! Okay back
in position again.
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Here we go, once again
I'm going to use my 180.
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Mine will look a
little different, here we go.
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Ready to work? Ready!
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Our first one is to
press up, that's one.
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Come down lived left foot up, 1.
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2, 3, 4, 5
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6, 7, 8,
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Looks like you're
having fun Monique.
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9, 10 okay go
ahead and switch legs.
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And switch arms.
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There go ahead and
slide it out the other side.
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Get your hands in
position, and if you need to,
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support
yourself with your elbow.
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Once again you can
support yourself right here in
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your elbow as you
are going through.
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Are you ready to
get going? I'm ready!
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Press up, that's one.
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Right foot up. Oh
I forgot that one.
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That's alright keep going.
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2, 3, 4, 5
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6, 7, 8, 9
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10, good job Monique!
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Alright! Let' go
to our active rest.
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Alright, 30 seconds, here we go!
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Right leg back and let's go.
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Now I remember, in Brooklyn,
we used to have to walk
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down to church, do you
remember that long walk?
00:11:04.88\00:11:07.46
I remember much
walking, and grandma really made
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us walk a lot.
00:11:10.08\00:11:11.31
She had a car but you
would never have known it,
00:11:11.35\00:11:13.51
we walked everywhere.
We walked everywhere!
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That's the difference
being in the city like New York,
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there is always somewhere
that you can get around.
00:11:18.68\00:11:20.27
You could ride the bus or find
some type of transportation,
00:11:20.30\00:11:22.55
but walking was
always the best thing.
00:11:22.59\00:11:24.21
Excellent, good job!
00:11:24.25\00:11:26.01
Let's go onto our next exercise.
00:11:26.04\00:11:28.06
We are going to
use our bands again
00:11:28.10\00:11:30.08
and do a shoulder press.
00:11:30.12\00:11:31.26
Bring your band into position.
00:11:31.29\00:11:32.32
Put one foot in Monique,
00:11:34.91\00:11:37.17
and we are going to
do a shoulder press.
00:11:37.20\00:11:39.54
Straight up, step
through and we are going
00:11:39.58\00:11:41.88
to press straight up overhead.
00:11:41.92\00:11:43.33
That's one, 2, 3, 4
00:11:43.37\00:11:49.85
Excellent Monique, 5, 6,
00:11:49.88\00:11:54.43
7, 8, oh I'm feeling it.
00:11:54.46\00:11:57.57
9, give me five more. Oh!
00:11:57.61\00:12:00.64
Five more, I'm
going to spot you.
00:12:00.68\00:12:05.00
1, 2, 3, 4, and five. Good Job!
00:12:05.03\00:12:09.29
Oh, I like these
bands, they really do the job.
00:12:09.32\00:12:12.15
You can do a lot with
them, alright 30 seconds.
00:12:12.18\00:12:14.75
Ready let's go,
start with that right foot.
00:12:14.78\00:12:17.32
So my mom, her aunt, aunt
Eleanor, she was always the
00:12:20.65\00:12:26.98
Health
Temperance person in church.
00:12:27.02\00:12:28.74
And that really
carried down to me.
00:12:28.77\00:12:30.42
It's one of those things that
you do not really understand
00:12:30.46\00:12:33.29
the path that God has for you.
00:12:33.33\00:12:35.45
Each one of us has a calling.
00:12:35.49\00:12:37.54
It's tied in with Him so
He can continue to reveal what
00:12:37.58\00:12:41.13
your passions are.
00:12:41.16\00:12:42.76
Those passions He
gives you, are your gifts.
00:12:42.80\00:12:45.28
They really are. And
you will use them one day!
00:12:45.31\00:12:47.76
He will prepare you for that.
00:12:47.79\00:12:49.65
Aunt Eleanor really encouraged
me to eat healthy too.
00:12:49.69\00:12:51.94
She used to sit us down
with a bowl of collard greens.
00:12:51.97\00:12:54.15
You know what collards are,
it's like greens, like spinach.
00:12:54.18\00:13:00.07
Isn't that funny? I love that.
00:13:00.11\00:13:01.53
And I want you to
do one more exercise.
00:13:02.62\00:13:04.71
Here, lay on your side,
and we will work our abs.
00:13:06.27\00:13:08.70
Now to do this exercise
properly you are going to
00:13:10.79\00:13:13.72
position your elbow
right at your shoulder.
00:13:13.75\00:13:15.84
Your other arm is
positioned right here,
00:13:15.87\00:13:17.93
to support yourself.
00:13:17.96\00:13:19.11
Hey Neto come here so
people at home can see this.
00:13:19.15\00:13:21.50
Once again this arm is support
her this is the base here
00:13:22.62\00:13:26.05
this hand is to sustain herself.
00:13:26.08\00:13:28.27
She is going to lift her
hip up towards the ceiling.
00:13:28.31\00:13:31.91
This is working all
her oblique's on this side.
00:13:31.94\00:13:35.50
Are you feeling
that? I sure feel it!
00:13:35.54\00:13:37.04
Okay go back down and
then we are going to raise
00:13:37.07\00:13:38.77
back up again.
00:13:38.80\00:13:40.02
Like string pulling
you up and back down.
00:13:40.05\00:13:41.44
Now one more time, push
up, you do not want to use
00:13:41.48\00:13:44.27
your triceps, we want
to work on our oblique's.
00:13:44.31\00:13:46.86
So focus more on
lifting up from your hips,
00:13:46.90\00:13:49.42
and use this just
to support you okay?
00:13:49.45\00:13:51.00
Alright let's knock these
out, let's do 10 each side.
00:13:51.04\00:13:58.24
Ready, here we go.
00:13:59.30\00:14:02.80
1, 2, down, up, 1, 2
00:14:02.84\00:14:06.35
down, up 1, 2, and down
00:14:06.38\00:14:09.86
1, 2, and down, five more.
00:14:09.89\00:14:13.33
1, 2, and down, 1, 2
00:14:13.36\00:14:16.95
and down, are you
feeling those Monique?
00:14:16.98\00:14:19.26
I really do feel it.
00:14:19.29\00:14:20.26
1, 2, and down.
00:14:20.27\00:14:21.24
Two more to go. And one more.
00:14:21.25\00:14:25.64
Go ahead and spin
around on the other side.
00:14:25.68\00:14:27.04
Now the goal when
you are doing these,
00:14:27.08\00:14:29.69
find your range of motion
that is comfortable for you.
00:14:29.72\00:14:32.02
Some people go a little
higher, but find what is a
00:14:32.05\00:14:34.12
safe range for you as
you are doing this exercise.
00:14:34.15\00:14:36.18
Are you ready to
get going? Here we go.
00:14:36.22\00:14:37.66
That's one, 2 hold.
00:14:37.69\00:14:40.62
Here we go up hold 1, 2
00:14:40.65\00:14:43.51
and down, now
this side is stronger.
00:14:43.54\00:14:44.97
1, 2, and down, five more to go.
00:14:45.01\00:14:49.59
1, 2, and down
00:14:49.62\00:14:51.86
pull it up, 1, 2, and down.
00:14:51.89\00:14:54.40
1, 2, and down
00:14:54.44\00:14:57.15
1, 2, and down, one more.
00:14:57.18\00:15:00.56
1, 2, and down,
excellent, good job!
00:15:00.59\00:15:02.58
Now what was
you said about that?
00:15:02.61\00:15:04.36
It was easier to
do it on that side.
00:15:04.39\00:15:06.07
Like I said before there
is always a dominant side.
00:15:06.10\00:15:09.89
Let's go into our
active rest again.
00:15:09.92\00:15:12.48
Right foot back
first, ready let's go.
00:15:12.52\00:15:15.05
So Monique, how
long have you known me?
00:15:18.76\00:15:21.72
Casio my earliest memories
00:15:24.06\00:15:25.64
I think was you doing
00:15:25.67\00:15:28.61
something with one of my dolls.
00:15:28.64\00:15:29.89
You was using it as a slingshot.
00:15:29.92\00:15:31.13
So there I am all the
record, I destroyed her dolls.
00:15:35.12\00:15:37.48
I got to find a way
to can get back at you.
00:15:37.51\00:15:39.09
Let's get some water.
00:15:43.83\00:15:44.93
Listen, people at home anytime
you are doing our program
00:15:50.03\00:15:53.44
and you feel like you need to
00:15:53.47\00:15:54.58
take a break go ahead and
00:15:54.61\00:15:56.18
stop, I want you to work at
00:15:56.22\00:15:58.30
your own pace and have fun.
00:15:58.33\00:16:00.34
Learn something
new and figure out
00:16:00.38\00:16:02.06
how you can apply to your life.
00:16:02.09\00:16:03.74
If you have any questions,
00:16:03.77\00:16:05.36
or want to know more information
00:16:05.40\00:16:07.98
about it, go ahead
and send us an e-mail.
00:16:08.02\00:16:09.80
We would love to
answer your questions
00:16:09.83\00:16:11.58
on our show one day.
00:16:11.62\00:16:12.59
You can send it to:
00:16:12.60\00:16:13.57
Are you ready? I'm ready!
00:16:21.34\00:16:23.48
Let's start at the
top again. Okay I'm ready!
00:16:23.51\00:16:25.38
Grab your bands.
00:16:25.41\00:16:26.63
Monique I'm very proud
of you, you are doing a very
00:16:26.67\00:16:30.08
good job today.
00:16:30.12\00:16:31.38
Okay thanks Cassie
I'm doing my best here!
00:16:31.42\00:16:33.04
I'm really doing my best.
00:16:33.08\00:16:34.07
OK were going to do one leg
in and do our curl, and down
00:16:34.10\00:16:38.88
and a side lift, that is one.
00:16:38.91\00:16:40.73
2, and 10 each leg, 3,
00:16:40.77\00:16:46.49
4, 5, 6,
00:16:46.52\00:16:55.42
7, 8, 9, one more.
00:16:55.45\00:17:01.48
Okay switch legs.
00:17:01.52\00:17:07.51
I think grandma would
be real proud of us too.
00:17:07.55\00:17:10.83
Yeah I think she would.
00:17:10.87\00:17:11.93
Okay here we go, pull up.
00:17:11.96\00:17:12.96
We'll have to make sure
that she watches this one.
00:17:12.99\00:17:17.24
Hey it is our
grandma, we can talk about her.
00:17:19.30\00:17:21.47
And bump her up,
we are proud of her.
00:17:21.51\00:17:23.28
90 years old and still kicking.
00:17:23.32\00:17:25.69
You know one thing I like
to tell people, they say hey
00:17:25.73\00:17:28.61
Casio, is it too late
for me to do something?
00:17:28.65\00:17:30.86
I said no, as long as
you have air in your lungs,
00:17:30.89\00:17:33.06
you can still do something.
00:17:33.10\00:17:34.53
The Lord still has
you around for a purpose,
00:17:34.57\00:17:36.38
so conditioned yourself
and get in better condition.
00:17:36.41\00:17:38.46
Let's go into our active rest.
00:17:40.30\00:17:42.33
Here we go, 30
seconds, right leg back.
00:17:42.37\00:17:45.30
Once again if you want
to explode, bounce into it.
00:17:50.12\00:17:53.64
You're doing good
cousin. I'm having fun.
00:18:05.54\00:18:08.56
Were getting a good
workout and I'm having fun.
00:18:08.60\00:18:13.00
This is a lot of fun.
00:18:13.04\00:18:14.65
That's it, good job!
00:18:14.68\00:18:16.26
We are going to move
on to our next exercise.
00:18:18.40\00:18:19.64
Were going to do our triceps
with one leg raised again.
00:18:19.68\00:18:22.43
Around to back and
support your elbow again.
00:18:27.13\00:18:30.26
Ready, let's go,
triceps up, front leg kick, 1
00:18:30.30\00:18:33.59
2, 3, 4,
00:18:33.63\00:18:41.55
5, 6, 7, 8,
00:18:44.69\00:18:52.01
9, 10, you know Monique, I
think my first grade teacher
00:18:53.41\00:18:59.56
would be very proud of me.
00:18:59.59\00:19:00.71
You have the other leg,
you will be off-balance doing
00:19:00.75\00:19:04.91
one side and not the other.
00:19:04.95\00:19:06.51
There you go, ready!
00:19:07.93\00:19:09.40
In position, let's go to work.
00:19:09.43\00:19:11.39
1, front leg, 2,
00:19:11.42\00:19:15.22
3, 4, 5, I was going to say
00:19:17.19\00:19:24.69
my first grade
teacher would be proud of me
00:19:24.73\00:19:26.11
because I'm able to count to 10.
00:19:26.14\00:19:28.13
8, 9, and last one.
00:19:28.16\00:19:34.97
Active rest again!
00:19:39.21\00:19:41.13
Here we go step to the side.
00:19:41.17\00:19:43.82
At Montgomery First
Seventh-day Adventist school in
00:19:47.47\00:19:49.85
Montgomery, Alabama.
00:19:49.88\00:19:51.77
I don't think I was born
yet so I don't have any idea.
00:19:51.80\00:19:53.93
Oh wait a minute, did I
just say I'm older than you?
00:19:53.97\00:19:56.06
You are
absolutely older than me.
00:19:56.10\00:19:58.43
Come on Monique, you know
you are older than me, girl.
00:19:58.47\00:20:03.16
Now look at me
viewers, you guys know I'm not.
00:20:03.19\00:20:05.29
Monique, look didn't you
say the other day someone
00:20:05.32\00:20:10.12
thought you were like 14?
00:20:10.15\00:20:11.37
Well maybe not 14 but
somewhere around there.
00:20:11.40\00:20:14.59
We won't say how old I am.
00:20:14.62\00:20:17.03
You know Monique actually
it's amazing, some people
00:20:20.56\00:20:23.33
might think it is genetics,
but I like to think it's
00:20:23.36\00:20:26.10
actually good habits.
00:20:26.13\00:20:27.91
Okay straight up, we
can press straight up.
00:20:30.28\00:20:32.33
Let's do 15, we did 15
last time, are you ready?
00:20:32.37\00:20:35.54
Straight up, 1, 2, 3
00:20:35.58\00:20:40.36
Oh Casio I'm feeling them!
00:20:40.40\00:20:43.38
4, 5, 6, okay I'm coming.
00:20:43.41\00:20:46.36
This is eight.
00:20:49.33\00:20:50.48
You have to do 15 of these?
00:20:50.51\00:20:51.99
I'm right here to support you.
00:20:52.03\00:20:53.47
10, here we 1, 2
00:20:53.51\00:20:56.79
you do it, push, 3,
00:20:56.83\00:21:00.05
keep pushing, 4,
one more and five.
00:21:00.08\00:21:03.44
I'll tell you what you won.
00:21:04.86\00:21:06.94
You didn't quit
you kept fighting.
00:21:06.97\00:21:09.37
I didn't quit!
00:21:09.41\00:21:10.38
With assistance you
can accomplish everything.
00:21:10.39\00:21:12.26
That what God tells us.
00:21:12.30\00:21:13.59
Philippians 4:13, I can do
all things through Christ who
00:21:13.63\00:21:16.87
strengthens me.
00:21:16.91\00:21:17.88
I believe that!
00:21:17.89\00:21:18.86
Okay lets kick
back again, ready go!
00:21:18.87\00:21:20.95
You're making
me look bad cousin!
00:21:23.69\00:21:25.95
You could never look bad.
00:21:25.99\00:21:27.37
You know grandma had a really
big garden in Brooklyn too.
00:21:37.15\00:21:40.26
And that was
something that was unheard of.
00:21:40.30\00:21:41.86
Yeah she had a really big house.
00:21:41.89\00:21:44.86
It took up the whole
side of the house didn't it?
00:21:44.90\00:21:47.50
Yeah, she grew a lot
of corn, all those greens.
00:21:47.53\00:21:50.06
I know those greens was
good to see examples of somebody
00:21:50.10\00:21:52.30
planting
outside, even in the city.
00:21:52.34\00:21:54.47
So it gave us a sense that
we could do it, anybody could
00:21:54.50\00:21:58.08
do it and we had
fresh food right there.
00:21:58.11\00:22:00.46
Go down to the Garden
pick up your vegetables and
00:22:00.50\00:22:02.61
cucumbers and
tomatoes and everything.
00:22:02.65\00:22:05.03
Alright here we go,
let's do our side planks again.
00:22:05.07\00:22:07.82
This is the last one.
00:22:07.86\00:22:09.08
Okay, here we go let's
knock out 10 on each side.
00:22:12.23\00:22:13.47
Are you ready cousin? I'm ready.
00:22:16.53\00:22:18.15
Let's lift them up here we go.
00:22:18.18\00:22:19.76
One, hold 1, 2 and down.
00:22:19.80\00:22:23.92
Hold 1, 2 and down
00:22:23.96\00:22:26.34
Hold 1, 2 and down.
00:22:26.38\00:22:28.52
Hold 1, 2 that's 5.
00:22:28.56\00:22:30.93
Hold 1, 2 that's 6.
00:22:30.96\00:22:33.27
Hold 1, 2 and down.
00:22:33.30\00:22:35.34
Hold 1, 2 and down,
00:22:35.38\00:22:37.44
Hold 1, 2 and down.
00:22:37.48\00:22:39.47
Hold 1,2 and down, scoot
around on your other side.
00:22:39.50\00:22:42.50
Are you ready to
get going? Here we go.
00:22:46.38\00:22:47.76
Let's go to work.
00:22:47.79\00:22:48.85
Hold 1, 2 and down.
00:22:50.25\00:22:52.11
Hold up, 4, 5, slow
down a little Monique.
00:22:52.15\00:22:58.79
Hold, good 6, make it work.
00:22:58.83\00:23:01.18
9, and last one
and hold it good.
00:23:05.92\00:23:07.35
Good job, that's a good job.
00:23:07.39\00:23:10.57
Let's get to our active rest.
00:23:12.00\00:23:13.06
Now we're going to
continue on with our active rest
00:23:16.31\00:23:19.20
in between every exercise.
00:23:19.24\00:23:20.75
If you feel like you
can't make it through, stop,
00:23:20.78\00:23:22.41
and catch up whenever
you can jump back into
00:23:22.45\00:23:25.46
the workout with us.
00:23:25.49\00:23:26.52
Okay lets two or 30
seconds here, ready let's go!
00:23:26.56\00:23:28.25
I'm loving this Monique.
00:23:34.17\00:23:35.67
I'm enjoying it myself Casio.
00:23:35.70\00:23:37.39
I have got a good workout today.
00:23:37.42\00:23:39.04
You know it's good
hanging out with you,
00:23:39.08\00:23:40.75
we need to do this
more often. We should!
00:23:40.78\00:23:42.42
I'll make sure to
get you from behind,
00:23:44.51\00:23:45.93
I get you in
front of the camera.
00:23:45.96\00:23:47.32
10 more seconds, how
are you feeling girl?
00:23:48.22\00:23:51.36
I'm feeling it! There you go!
00:23:51.40\00:23:52.64
Full extension out.
00:23:52.68\00:23:54.00
You keep going, now for
you at home we are going
00:23:57.25\00:24:00.03
to go and check out
this cool wellness tip.
00:24:00.07\00:24:01.71
Check this out!
00:24:01.74\00:24:02.71
Eat slowly.
00:24:14.95\00:24:16.28
It's so important how you
fill your body, and what type
00:24:21.49\00:24:25.02
of food you put into your body.
00:24:25.06\00:24:26.32
How often and when.
00:24:26.36\00:24:28.77
Eating, I enjoyed
eating, don't you?
00:24:28.80\00:24:32.17
I enjoy eating too.
00:24:32.21\00:24:33.75
Okay this is the part of
our program that we cool down.
00:24:33.78\00:24:37.35
And I think it's a reward
for our muscles and a reward
00:24:37.39\00:24:40.92
for our body doing
such a good job today.
00:24:40.96\00:24:42.81
Monique you did a great job.
00:24:42.84\00:24:43.95
Thank you so
much. You are awesome!
00:24:43.98\00:24:45.56
Here's a different one, you
actually find yourself outside
00:24:45.59\00:24:49.31
and don't know where to sit.
00:24:49.34\00:24:51.26
We are going to
do a little bounce.
00:24:51.30\00:24:52.70
Cross your leg and
sit back a little bit.
00:24:52.74\00:24:58.08
It's a squat and you will
stretch it into your glutes.
00:24:58.12\00:25:00.54
Do you feel that Monique?
Yeah I feel it in my back,
00:25:00.58\00:25:02.97
my legs and my ankles too.
00:25:03.00\00:25:05.08
I'm trying to stay balanced.
00:25:05.12\00:25:07.17
Okay put your foot down
and lets to the other leg.
00:25:09.09\00:25:10.91
Okay I know you guys at
home say it looks a little too
00:25:13.36\00:25:16.01
advanced, but you never
know, you might find yourself
00:25:16.05\00:25:18.17
in a situation where
you can't get on the ground.
00:25:18.21\00:25:21.07
You may want to stretch
those glutes because it feels
00:25:21.10\00:25:23.46
tight and you can
stretch them out where you can.
00:25:23.49\00:25:25.81
That's excellent, a good job.
00:25:29.38\00:25:31.03
Now let's do
our triceps stretch.
00:25:31.07\00:25:32.65
Hands overhead, push
down right here full range,
00:25:32.68\00:25:37.81
as you can, and we
will rotate as you can.
00:25:37.85\00:25:40.17
Put stress on that
elbow to push down.
00:25:40.21\00:25:42.46
You should feel your
stretch in your tricep.
00:25:42.50\00:25:44.43
Once again, when you
are doing your stretching,
00:25:44.46\00:25:46.36
you never want to
position yourself where
00:25:46.39\00:25:49.22
you are forcing it down.
00:25:49.25\00:25:50.52
Just make a mild discomfort,
put a little stress against
00:25:50.56\00:25:53.61
that tricep and let it relax.
00:25:53.64\00:25:55.47
Okay lets do the other arm.
00:25:55.50\00:25:56.91
You are so funny, I can't
believe you are my cousin.
00:26:05.76\00:26:09.66
Now let's do
those shoulder rolls.
00:26:13.40\00:26:17.07
This can be an
exercise for some people,
00:26:19.78\00:26:22.52
but we want to go through
and get a dynamic stretch by
00:26:22.55\00:26:25.33
going a full range of
motion and stretching them out.
00:26:25.36\00:26:27.96
Now are going to get
shrug our shoulders up and down.
00:26:28.00\00:26:30.56
And relax.
00:26:30.60\00:26:32.30
I want you to hug
yourself, get a big old hug.
00:26:33.83\00:26:37.41
Reward yourself,
you did a good job.
00:26:37.45\00:26:40.12
Get a good stretch
and hug and yourself.
00:26:40.16\00:26:42.05
It's okay to love
yourself, there's nothing wrong
00:26:42.08\00:26:44.17
with loving yourself.
00:26:44.21\00:26:45.20
If you can't love
yourself, well it is okay.
00:26:45.24\00:26:48.32
God loves us.
00:26:48.35\00:26:49.32
God loves us and we
should love our self.
00:26:49.33\00:26:50.68
If God loves us we should
love ourselves too, right?
00:26:50.72\00:26:53.32
A lot of times people view
themselves in a negative way.
00:26:53.36\00:26:55.93
You shouldn't do that.
00:26:55.97\00:26:56.94
Exercising gives your body
a sense of being recharged.
00:26:56.96\00:27:00.49
When you exercise blood
pumps nutrients throughout your
00:27:00.52\00:27:04.06
body and bursts of oxygen
is delivered to every cell.
00:27:04.09\00:27:07.60
Your body cells are
celebrating and feel great.
00:27:07.63\00:27:11.71
Exercise is like
plugging it into your
00:27:11.74\00:27:14.09
power device dock station.
00:27:14.13\00:27:16.09
This is Casio reminding
you that action is the key for
00:27:16.13\00:27:19.02
life and it's my prayer
that the Lord gives you strength
00:27:19.05\00:27:21.91
and encouragement to
take action every day.
00:27:21.94\00:27:24.19
God bless,
thanks for watching and
00:27:24.22\00:27:27.23
I will see you next time.
00:27:27.27\00:27:28.42
Keep flexing your faith
muscles brothers, Bye Bye!
00:27:28.45\00:27:31.07