Hello, my name is Casio Jones.
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You are watching Action 4 Life.
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Today, on this program,
we are going to cover bone
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fitness, that's right.
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It's going to be a workout
for those a little older,
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but are still young at heart.
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But first I want you to
check out this story we did
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at a wonderful pool.
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It's about aquatics,
but as your checking it out,
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this is a great time
to do some nice warm-ups.
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Get some blood flowing
through your body so you can
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check out this
workout and do with us.
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Check this out!
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Doris, why aquatics, I
mean what benefits do you think
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people will get from aquatics.
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I'm a retired nurse, I
taught nursing for 26 years.
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Any kind of exercise,
especially in the pool,
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in the water, reduces
the strain on your joints.
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When we do this class, we
do 68 individual exercises.
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68? It doesn't look
like it but we do 68.
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You do the head, neck,
shoulders down all the way
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down to your feet.
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And your hands we exercise
until every exercise we do,
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like when we do the noodle
across, you are using your
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hands, your feet,
your knees, your hips.
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You are doing all the
joints when you are doing that.
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So people don't think
they are doing exercise.
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They are really doing them
when they are in the water.
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I have people in the
water that come in on walker's,
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wheelchairs, canes
that come into this class.
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I also have doctors in
the area, orthopedic doctors,
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and the local internists
that send their patients
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to me to do these exercises.
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Can you remember all
those five years a particular
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story that you want
to share with others.
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A success story of someone.
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I had a man that came,
well we don't have a man now
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in our class, but I had a man.
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You have one today! Well you.
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I had a man that came
into my class who had foot drop
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from hip surgery
and the doctor sent him.
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He wore a split on his leg.
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He sent him to this class
and he did the exercises for
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about six months.
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He was coming to class and
his wife said, he was coming
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to his class with his
harem and because there was him
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and all these other ladies.
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At that time he was in a
wheelchair, and with a cane,
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now he is walking
without any kind of equipment.
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It's amazing how the
body, how we are so created that
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the body, as long as
you are doing action,
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taking action, and you
are in a special environment,
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the environment for
your special condition,
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find the right environment
and start from there.
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He was able to in the pool,
to find an environment that
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would enable him to move a
little and he became stronger
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and his muscles reprogrammed,
and his ability came back.
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Now is living a much better life
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He can walk without a cane.
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I have a lot of ladies
who have real bad arthritis.
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Who can't exercise
on the land at all.
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Now this class was sponsored
by the Arthritis Foundation.
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They took us through training,
the Arthritis Foundation,
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and so we basically follow
all the Arthritis Foundation
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exercises in the classes.
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So this lady who
had arthritis problem,
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what were you saying about that?
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Someone in the class, who
fell and broke her hip, is now
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walking with a cane
and getting the pool.
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She also Scoliosis, but in
the pool in the water, you can
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move so much better and
when you get under the water and
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move, and even you do the
hand exercises, we do them
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under the water so
you have warm water.
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We try to keep the water
warm enough for these people.
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So warm water really helps.
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That is awesome.
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Well thank you so
much for your time.
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Well you are welcome.
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I'm glad that you
are being an ambassador.
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I'm glad you're taking
this time encouraging people
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to be active
because it is so important.
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You are doing a wonderful job.
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Well thank you!
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Well thank you so
much. Your welcome!
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She'll be coming around
the mountain when she comes.
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She'll become an
around the mountain,
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she'll become an
around the mountain,
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she'll be become an around
the mountain when she comes.
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Now that was a lot of fun.
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To be honest with
you aquatics is one of my
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favorite styles of exercises.
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Now you have to remember this.
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It doesn't matter what
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condition you are in there
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is always something you can do.
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In today's segment
we are going to talk
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about bone fitness.
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It is a special type of
ball called the Osseo ball
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that was designed to
use isometric contractions
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to help with osteoporosis.
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What that is, it is
weakening of the bones.
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Now what happens is
when you apply some type of
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resistance against your muscles.
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It actually pulls against
the bone and makes a very
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minute bone fractures
into your bone that causes your
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bone to heal back up
and gets it stronger.
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It is strange how
things work, but what happens
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is your bones get stronger.
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So I have with me today a
special guest and her name
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is Francis, how
are you doing Francis?
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I'm doing fine?
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I'm so glad you're
here with us today.
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Are you ready to
have a good workout today?
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Sure! Alright!
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In case you don't know,
Francis is a very familiar face
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around here around 3ABN.
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So if you get a chance to
see her, and watch the program,
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and you see that face, you
will say, I know that girl.
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That's Francis. Ha! Ha! Ha!
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Okay Francis I'm going
to get a chair for you.
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Go ahead and have a seat.
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Go ahead and sit down.
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Like I was saying the OsteoBall
is a very unique device.
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It is semi-inflated and a
device that you can use for
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isometric contractions against.
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So we are going to do
a warm-up with this ball.
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I want you to hold the
ball right there Francis.
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We are going to hold it
here and push away from your
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body, and bring it back in.
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That's one, again, 2.
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Come back in one more
time, 3 and bring it back in.
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Excellent! From there
let's take it over your head.
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Were going to go
up 1, bring it down.
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Up, 2 and bring it down.
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One more time 3, and
bring it down right here.
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Let's put our arms
straight out in front of us.
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We are going to turn
to our right like this.
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That's 1, and bring
it back to the center.
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To the left, that's 1,
back to the center again.
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And we go 2, and
back to center again.
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And it's 2, and
back towards the center.
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Again to the
right, 3, and over, 3.
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Good job now we used
that as a simple warm-up.
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For those at home who
didn't realize that you can
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use this even
for a warm-up device.
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Are you ready to
get started? Yeah!
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You have been
ready for a long time.
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She said yeah, I want
to go, she is so excited.
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I want you to
hold onto the handles.
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The secret about this
device and why it is so unique
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is so cool is it only
takes about 10 minutes.
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It is a 10 minute workout
and you can get in at least
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twice a week and it shows
that the muscle contraction you
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apply, isometric contractions,
actually changes and increases
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your bone density.
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It actually gives you
strength so you can have more
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strength to walk and
maintain your balance,
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which gives you
prevention from falling.
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You know what happens
if you get falling and hurt
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yourself, if you hurt
your hip it's not a good thing.
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A lot of studies have
shown it's because a lot of
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strength, so we are
going to work on strength.
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I want you to
hold onto the handles.
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Elbows to your side
like you're doing here.
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We are going to pull
apart, push 1, push 2,
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push 3, push 4, push 5.
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Okay lets relax.
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Once again we are going
to do this with maintain
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the contraction and
hold it and not relax,
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we need to
maintain that pressure.
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Let's try it
again, are you ready?
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Push 1, say it with me.
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Push 2, push 3, push 4
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push 5, good job and relax.
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1001, 1002,
1003, 1004, and 1005.
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We are going to repeat it
one more time, are you ready?
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Push again, push 1, push 2,
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push 3, push 4, push 5
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Good relax again.
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1001, 1002,
1003, 1004, and 1005.
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Now what happens when
she was doing the pushing,
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and she was saying push
she was actually breathing
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and releasing the
pressure so she is not putting
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a lot of strain on
her internal organs
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and feel your body straining.
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She was breathing,
allowing herself to breathe.
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But what she felt was,
this exercise worked on her
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shoulders and outer arm muscles.
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Did you feel it on
your arm muscles? Um Hum!
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Now we are going to work
on an excise that will work
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on her neck, let me
borrow your glasses.
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I don't want you to
mess your glasses up
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on this exercise.
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There you go, thank you.
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Now once again we are
going to do on this one,
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I'm going to demonstrate first.
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Then I want you to do it.
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We are going to hold the
ball right on our forehead.
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We are going to have our
head in a neutral position.
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We are not slouching forward,
a very neutral position,
00:10:03.56\00:10:06.50
where our ears will
line up with our shoulders.
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There is another exercise
that we do for proper posture,
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it is called a pelvic tilt.
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How we do a pelvic tilt
is actually by squeezing
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your glutes and
actually shift your hips
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into a proper alignment.
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So once again I want you
to get your neck in proper
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alignment, right there.
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Go ahead and squeeze your
glutes and we are going to
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take the ball and put
it on our forehead and
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we are going to hold it.
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Push 1, push 2, and
continue on like we do.
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Do you want to try that?
00:10:32.50\00:10:33.88
Let's hold it up, bring
it up right here, right on
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your forehead and put
your arms in front of the ball.
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Open your hands Francis.
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We're going to hug
the ball with our hands.
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There you go, here we go.
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Push 1, push 2, push 3,
00:10:48.55\00:10:52.24
push 4, push 5, and relax.
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1001, 1002,
1003, 1004, and 1005.
00:10:55.93\00:11:02.72
Let's do it one more time.
00:11:02.75\00:11:03.94
Let's put it back on your
forehead and keep your head
00:11:03.97\00:11:06.39
in a neutral position.
00:11:06.43\00:11:08.76
Push 1, push 2, push 3,
00:11:08.80\00:11:12.01
push 4, push 5, and relax.
00:11:12.04\00:11:14.39
Now where did you feel that?
00:11:14.43\00:11:16.71
Right in your
neck, yes. See it worked!
00:11:16.75\00:11:22.36
You did a great job.
00:11:22.39\00:11:24.27
Now we are going to move
on and go to the back of our
00:11:24.31\00:11:27.63
neck and work our upper
back and the back of the neck.
00:11:27.67\00:11:30.96
A lot of people you
see they have a hump.
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They have a name for that
hump and I apologize for not
00:11:35.23\00:11:39.71
remembering that name.
00:11:39.75\00:11:40.72
I will have to
look it up and post it
00:11:40.73\00:11:41.97
for you guys to see it.
00:11:42.00\00:11:42.97
Well what as you see you
find this hump that comes in
00:11:42.98\00:11:45.97
back here, these muscles
are weak and your posture is
00:11:46.01\00:11:49.10
leaning forward and
you get over development of
00:11:49.14\00:11:51.66
muscles right there.
00:11:51.69\00:11:53.46
So what's a strong upper
back you are able to correct
00:11:53.49\00:11:55.59
and have proper posture.
00:11:55.62\00:11:56.74
So this is a posture exercise.
00:11:56.77\00:11:58.32
So we are going to hold
behind our head and push our
00:11:58.35\00:12:02.74
head back into it.
00:12:02.77\00:12:03.84
Let's put it in position,
bring and your hands up and
00:12:06.25\00:12:07.87
hold onto the straps.
00:12:07.91\00:12:08.91
We are going to
go ahead and push.
00:12:08.94\00:12:12.03
Push 1, push 2, push 3
00:12:12.07\00:12:16.93
push 4, and push 5, and relax.
00:12:16.96\00:12:22.00
1001, 1002,
1003, 1004, and 1005.
00:12:22.04\00:12:27.04
Go ahead and push
again, push 1, push 2,
00:12:27.08\00:12:30.46
push 3, push 4, and
push 5, go ahead and relax.
00:12:30.50\00:12:35.20
1001, 1002,
1003, 1004, and 1005.
00:12:35.23\00:12:41.34
Good job, excellent!
00:12:41.37\00:12:43.09
So Neto did you get that shot?
00:12:44.73\00:12:46.39
I want you to do
another exercise.
00:12:49.06\00:12:51.81
Hey Neto come
back in on this one.
00:12:51.84\00:12:53.75
We are going to do an abdominal.
00:12:53.78\00:12:55.62
Now this when you are
going to have the ball on top of
00:12:55.65\00:12:58.91
your legs and you're
going to crush arms like this.
00:12:58.94\00:13:02.16
We are going to
crunch in, push down.
00:13:04.63\00:13:07.30
You sure upper
body and push down.
00:13:08.47\00:13:09.80
Push 1, push 2, push 3
00:13:09.83\00:13:16.48
push 4, and push 5, and relax.
00:13:16.52\00:13:21.50
1001, 1002,
1003, 1004, and 1005.
00:13:21.54\00:13:25.47
Go ahead and push
down again, push 1
00:13:25.51\00:13:29.41
push 2, push 3,
push 4, and push 5.
00:13:29.45\00:13:33.97
Go ahead and relax,
00:13:34.00\00:13:34.97
1001, 1002,
1003, 1004, and 1005.
00:13:34.98\00:13:40.46
Now if you look at this
exercise, this exercise is
00:13:40.50\00:13:43.04
working her abdominal muscles.
00:13:43.07\00:13:44.33
Also the top of her quadriceps
and even her shoulders.
00:13:44.36\00:13:47.36
Did you feel it there? Yep!
00:13:47.39\00:13:49.57
See, she said yeah it works.
00:13:49.61\00:13:51.75
Now we are going to move
on and we are going to work
00:13:52.86\00:13:54.71
on our inner thigh muscles.
00:13:54.74\00:13:56.73
These are muscles that
involves moving your legs in
00:13:56.77\00:13:59.89
and out, but it is so
vital and important for our
00:13:59.93\00:14:02.98
stabilization of our lower
body and helps to build the
00:14:03.01\00:14:05.33
ability for our natural
walking, climbing upstairs.
00:14:05.37\00:14:07.66
It is so important
to have them strong.
00:14:07.69\00:14:09.28
So I want you to do,
may I have my glasses there?
00:14:09.32\00:14:12.34
Oh my goodness, your
glasses, you poor thing.
00:14:12.37\00:14:15.36
I'm such a bad
trainer, there you are Francis.
00:14:15.39\00:14:18.52
For this what I want you
to slide forward in your chair
00:14:22.40\00:14:25.97
little bit, scoot yourself
down in the chair little bit.
00:14:26.00\00:14:30.63
Towards me, towards me, no
forward, a little bit more.
00:14:30.66\00:14:35.25
What we are going to do on
this one, open your legs and
00:14:37.22\00:14:40.22
we are going to put the
ball in between and we're going
00:14:40.26\00:14:43.22
to squeeze our knees together.
00:14:43.26\00:14:45.04
Let's do our neutral position,
and squeeze our glutes.
00:14:46.92\00:14:49.78
Let's push 1, push 2, push 3
00:14:49.82\00:14:54.59
push 4, and push 5, good relax!
00:14:54.63\00:14:59.37
To see how she relaxed and
the tension came off the ball?
00:14:59.40\00:15:03.62
Now we are going to
push again, are you ready?
00:15:03.66\00:15:05.04
Push, squeeze 1, she is
making an isometric contraction,
00:15:05.08\00:15:08.61
push 3, push 4,
and push 5, and relax.
00:15:08.65\00:15:14.71
You are doing a great
job, you are doing a great job.
00:15:14.74\00:15:19.35
Now we've worked on her
inner thighs, we did her neck,
00:15:19.38\00:15:23.51
we did her back, and now
we also did her abdominals,
00:15:23.55\00:15:27.64
and we did her inner thighs.
00:15:27.68\00:15:28.95
Now we are going to
work on the back of her legs.
00:15:28.98\00:15:30.89
Which is the ham curls.
00:15:30.92\00:15:32.36
I want you to grab the
ball, and I'm going to put the
00:15:33.82\00:15:36.92
ball right here and I want
you to hold onto the handle.
00:15:36.95\00:15:40.01
We are going to bring
this heel into the ball.
00:15:41.39\00:15:44.12
Pull it into the ball,
now squeeze, push 1, push 2
00:15:44.15\00:15:52.15
push 3, push 4,
and push 5, and relax.
00:15:52.19\00:15:58.00
1001, 1002,
1003, 1004, and 1005.
00:15:58.03\00:16:04.11
Go ahead and squeeze
again, push 1, push 2
00:16:04.15\00:16:08.83
push 3, push 4, push
5, and we count again.
00:16:08.87\00:16:13.52
1001, 1002,
1003, 1004, and 1005.
00:16:13.56\00:16:19.72
Now you're probably wondering
why are we counting 1000
00:16:19.76\00:16:22.11
for, what we're doing
is allowing rest take place
00:16:22.14\00:16:24.64
before we fire the muscles again
00:16:24.68\00:16:26.31
We let your body and your hands
00:16:26.35\00:16:27.95
to relax before you move
00:16:27.98\00:16:29.88
on to another exercise.
00:16:29.92\00:16:31.75
Now we are going to do
the other leg because we
00:16:31.79\00:16:33.66
don't want you
walking funny, do we?
00:16:33.70\00:16:34.74
No because I walk
funny enough. Ha! Ha! Ha!
00:16:34.78\00:16:38.71
Okay lets put this right
here in position and we are
00:16:40.22\00:16:42.66
going to put her
right here and squeeze back.
00:16:42.70\00:16:45.77
Are you ready to do this again?
00:16:45.81\00:16:46.80
Hold on to the handle
and I want you to squeeze.
00:16:46.83\00:16:49.75
Squeeze that leg, push 1,
push 2 pull that heel into,
00:16:49.79\00:16:53.50
push 3, push 4, and
push 5, excellent relax!
00:16:53.54\00:16:59.44
Now what you really can't see
at home, if you cannot see it,
00:16:59.48\00:17:02.43
she is doing a leg curl.
00:17:02.46\00:17:03.74
She is curling
her leg into the ball,
00:17:03.78\00:17:05.92
she is curling it in.
00:17:05.95\00:17:07.13
Let's do one more
time, push 1, push 2
00:17:07.16\00:17:13.33
push 3, push 4, and
push 5, good job, relax.
00:17:13.36\00:17:19.12
Did you feel that in
the back of your legs? Yeah!
00:17:19.16\00:17:21.11
Ah, do you see it is working,
your having a workout right
00:17:21.14\00:17:24.56
now, how do you
feel? I'm feeling okay.
00:17:24.59\00:17:27.82
Well you look just
great, I'm almost tempted to let
00:17:29.14\00:17:33.12
everyone at home
know how old you are,
00:17:33.16\00:17:35.69
but I'm not going to
give away your secret.
00:17:35.73\00:17:37.21
Oh I don't care.
00:17:37.25\00:17:40.08
Well you go ahead and
tell them, coming from you
00:17:40.12\00:17:41.79
it is okay, if I
say it I get in trouble.
00:17:41.82\00:17:43.95
So how old are
you Francis? I'm 88!
00:17:43.99\00:17:48.09
88 years old and you are an
active individual aren't you?
00:17:48.13\00:17:51.16
Well yeah pretty much.
00:17:51.20\00:17:53.81
It is important to be active,
it doesn't matter how old
00:17:55.37\00:17:57.71
you are you can still be
a vital tool for the Lord.
00:17:57.74\00:18:00.04
Do you agree with that? Oh yes!
00:18:00.08\00:18:01.78
Okay, we're going to
move on to our next exercise.
00:18:02.60\00:18:05.86
We are going to work on our
00:18:05.89\00:18:07.21
quadriceps, we
did our hamstrings.
00:18:07.24\00:18:09.03
Let me show you what we
are going to do with this one.
00:18:09.07\00:18:11.89
Normally this exercise
can be done with a wall,
00:18:14.72\00:18:17.61
you can push up against
the wall, but I am going to be
00:18:17.65\00:18:20.17
the wall for Francis.
00:18:20.20\00:18:21.57
Hold onto the ball and we
will position the ball on the
00:18:22.92\00:18:26.44
bottom of your foot, so
if the wall is right here,
00:18:26.48\00:18:28.97
I'm the wall.
00:18:29.00\00:18:30.13
She is going to sit
up against the wall,
00:18:30.16\00:18:32.41
but I'm going to
be the wall today.
00:18:32.45\00:18:33.69
What you are actually going
to do is lift your foot off
00:18:33.73\00:18:36.18
the ground and
push, lift your toes up.
00:18:36.22\00:18:38.76
Your toes off the ground
Francis, right there and push.
00:18:38.79\00:18:41.70
And your heel, and
push, push 1, push 2
00:18:41.74\00:18:47.15
push 3, push 4, push 5.
00:18:47.19\00:18:51.16
Now you should have felt
that right here on the top.
00:18:51.20\00:18:53.45
That is where I felt it.
00:18:53.49\00:18:54.71
That is where we
wanted to feel it.
00:18:54.74\00:18:56.43
Excellent, let's do
it again one more time.
00:18:56.46\00:18:58.80
Ready? Push 1, push 2, push 3,
00:18:58.84\00:19:03.33
push 4, push 5,
that's excellent!
00:19:03.37\00:19:07.79
Nice one, good job now
let's do the other leg.
00:19:07.82\00:19:10.19
Now once again, I was her wall.
00:19:10.23\00:19:12.38
You can use this
against the wall,
00:19:12.41\00:19:14.56
but I'm going to
be her wall today.
00:19:14.60\00:19:16.71
Let's do it again, ready?
00:19:16.75\00:19:20.34
Push 1, push 2, push 3,
00:19:20.37\00:19:23.93
push 4, push 5 and
00:19:23.97\00:19:27.52
1001, 1002,
1003, 1004, and 1005.
00:19:27.55\00:19:31.85
Okay this is the
last one, let's go!
00:19:31.89\00:19:36.16
Push 1, push 2, push 3,
00:19:36.19\00:19:43.63
push 4, push 5 and
00:19:43.67\00:19:47.17
1001, 1002,
1003, 1004, and 1005.
00:19:47.20\00:19:54.67
That is awesome.
00:19:54.70\00:19:55.95
You see it doesn't
matter what you're doing,
00:19:57.12\00:19:59.05
it is all about
having fun people.
00:19:59.09\00:20:01.08
We have to find ways to make
being physically active fun.
00:20:01.12\00:20:05.53
Incorporate it into
your life, right Francis?
00:20:05.56\00:20:08.05
Yep! You see I like that.
00:20:08.09\00:20:10.70
We are going to move
on to another exercise.
00:20:10.74\00:20:12.62
The next exercise we're
going to do is going to focus
00:20:12.65\00:20:15.29
on working our
outer thigh muscles.
00:20:15.32\00:20:17.69
Once again I am going
to be the wall for Francis.
00:20:17.73\00:20:20.38
Francis, I'm the wall right
here and what Francis is going
00:20:20.42\00:20:25.30
to do is push
that leg into the wall.
00:20:25.34\00:20:27.77
Just like that, are you
ready to get going? Okay!
00:20:27.80\00:20:31.87
Let's push 1, push 2, push 3
00:20:31.91\00:20:36.81
push 4, push 5 and relax.
00:20:36.85\00:20:41.68
1001, 1002,
1003, 1004, and 1005.
00:20:41.71\00:20:48.58
Okay lets push again.
00:20:48.61\00:20:49.58
Push 1, keep your
body straight, push 2,
00:20:49.59\00:20:52.73
push 3, push 4, push 5 and
00:20:52.76\00:20:57.52
1001, 1002,
1003, 1004, and 1005.
00:20:57.56\00:21:03.98
Good, I'm coming
around the other side.
00:21:04.02\00:21:05.23
And we are going to
do it on this side again.
00:21:05.26\00:21:08.07
You can hang onto
the handle, there we go.
00:21:08.10\00:21:10.88
Push 1, push 2, push 3,
00:21:10.91\00:21:16.08
push 4, push 5 and
00:21:16.12\00:21:19.82
1001, 1002,
1003, 1004, and 1005.
00:21:19.85\00:21:26.76
This is the last
time, less go to work.
00:21:26.79\00:21:28.21
Push 1, push 2, push 3,
00:21:28.24\00:21:33.42
push 4, push 5, good job relax!
00:21:33.45\00:21:38.87
1001, 1002,
1003, 1004, and 1005.
00:21:38.91\00:21:44.30
You've done a great job,
let me get you some water.
00:21:44.33\00:21:46.57
Even though you see Francis
not really bouncing around,
00:21:46.61\00:21:48.81
or moving
around, she is working.
00:21:48.84\00:21:50.18
She want to open that up
and get yourself some water?
00:21:50.21\00:21:53.60
Thank you! There
you go. You're welcome!
00:21:53.63\00:21:56.36
Once again hydration is
so important for your body.
00:21:56.40\00:21:59.31
So take an opportunity
and get yourself a bottle.
00:21:59.35\00:22:02.51
If you think you can
figure out enough time or
00:22:02.54\00:22:05.63
I always forget to drink my
water, get yourself a bottle
00:22:05.67\00:22:08.66
and put it on your desk so
that is right in your face.
00:22:08.70\00:22:11.23
If it's in your face,
you can remember it all time.
00:22:11.27\00:22:13.76
Let me get that
for you, thank you.
00:22:13.80\00:22:15.98
We have one more exercise to do.
00:22:17.04\00:22:18.82
We are going to work
our lower leg, our ankles
00:22:18.86\00:22:22.48
and our calves.
00:22:22.52\00:22:23.49
Remember Francis we
did this one before.
00:22:23.52\00:22:25.12
We put our foot
underneath and your other leg on
00:22:25.15\00:22:28.79
top of the ball.
00:22:28.83\00:22:30.07
Right there, and what she
is going to do is she is going
00:22:30.10\00:22:34.68
to push down with her toes
on this leg and is going to
00:22:34.72\00:22:39.26
lift her toes up
on the other one.
00:22:39.30\00:22:41.03
Are you ready? Let's push down.
00:22:41.07\00:22:42.76
Push 1, push 2, push 3,
00:22:42.80\00:22:46.86
push 4, push 5 and
00:22:46.90\00:22:49.43
1001, 1002,
1003, 1004, and 1005.
00:22:49.46\00:22:53.37
Once again, I'm
the wall for her.
00:22:53.41\00:22:57.28
Okay push down again.
00:22:57.32\00:22:59.94
Push 1, push 2, push 3,
00:22:59.98\00:23:02.56
push 4, push 5 and
00:23:02.60\00:23:06.29
1001, 1002,
1003, 1004, and 1005.
00:23:06.33\00:23:10.15
Go ahead and we
will switch legs.
00:23:10.18\00:23:13.97
Put that leg down
and put that leg under,
00:23:14.00\00:23:16.68
and we will put this leg on top.
00:23:16.72\00:23:18.38
Your left leg you are
going to actually lift your toes
00:23:18.41\00:23:23.79
up and you're
right foot you are going
00:23:23.83\00:23:25.28
to push your toes down.
00:23:25.32\00:23:26.52
Are you ready? Let's go!
00:23:26.55\00:23:28.67
Push 1, push 2, push 3,
00:23:28.70\00:23:30.79
push 4, push 5 and
00:23:30.82\00:23:34.65
1001, 1002,
1003, 1004, and 1005.
00:23:34.68\00:23:41.31
Here we go last one.
00:23:41.34\00:23:43.82
Push 1, push 2, push 3,
00:23:43.85\00:23:46.29
push 4, push 5 and
00:23:46.32\00:23:49.80
1001, 1002,
1003, 1004, and 1005.
00:23:49.84\00:23:56.48
Okay, we had a great workout
and I hope you enjoyed it.
00:23:56.51\00:24:00.31
Come check out
this wellness tip.
00:24:00.34\00:24:01.88
Many psychological changes
that occur as we grow older
00:24:06.44\00:24:09.47
maybe linked more to a sedentary
lifestyle then to aging.
00:24:09.50\00:24:12.49
Improve balance, mobility,
strength flexibility, and sleep.
00:24:18.93\00:24:23.24
That's right! It doesn't
matter how old or how young you
00:24:26.54\00:24:29.02
are being active is important.
00:24:29.05\00:24:31.60
You can prevent a lot of
00:24:31.63\00:24:32.67
different conditions and
00:24:32.71\00:24:33.71
a lot of diseases.
00:24:33.75\00:24:34.95
It's time right now
to do our cool down.
00:24:34.99\00:24:36.87
Francis, there's one exercise
I have to show you guys.
00:24:36.90\00:24:41.13
It's one Francis and
I were doing earlier.
00:24:41.16\00:24:42.89
We were doing our abdominal
exercise, you remember?
00:24:42.93\00:24:45.02
We're going to use
OsteoBall this one.
00:24:45.06\00:24:47.26
This is a free exercise.
00:24:47.29\00:24:49.37
This is one of those
exercises God has given you and
00:24:49.40\00:24:51.60
we should do much more of it.
00:24:51.63\00:24:52.88
Are you ready? Put
your hands on your stomach.
00:24:52.91\00:24:55.74
Are you ready to
laugh? It's LAUGHING!
00:24:55.78\00:24:59.16
That's right here we go.
00:24:59.19\00:25:00.16
Ha! Ha! Ha! Ha!
Ha! Ha! Ha! Ha! Ha! Ha!
00:25:00.17\00:25:03.29
Ha Ha Ha Ha Ha Ha Ha Ha Ha Ha
00:25:03.33\00:25:06.95
Ha, Ha, Ha, Ha,
Ha, Ha, Ha, Ha, Ha, Ha.
00:25:06.98\00:25:10.23
aHa Ha aHa Ha!
aHa Ha aHa Ha! aHa Ha!
00:25:10.27\00:25:13.45
aaHa Ha! aaHa Ha!
aaHa Ha! aaHa Ha! aaHa Ha!
00:25:13.49\00:25:16.03
Haa! Haa! Haa! Haa!
Haa! Haa! Haa! Haa! Haa! Haa!
00:25:16.06\00:25:19.08
Okay what is happening,
your saying what's happening to
00:25:19.12\00:25:20.99
these people they are
crazy, but what is happening and
00:25:21.02\00:25:23.07
really taking place is when
you laugh, and you should do
00:25:23.11\00:25:25.12
a lot, it makes
you feel real good.
00:25:25.16\00:25:27.01
You are actually contracting
your abdominal muscles and
00:25:27.04\00:25:29.44
getting a workout.
00:25:29.47\00:25:30.60
Isn't that great?
00:25:30.64\00:25:31.70
Isn't that
wonderful how God designed us?
00:25:31.74\00:25:32.80
Things we should be doing
have double benefits for us.
00:25:32.83\00:25:36.14
We're going to do our cool
down and do a little stretch.
00:25:36.17\00:25:39.44
Are you ready to do
some stretching?. Yeah!
00:25:39.48\00:25:43.24
I'm going to do it with
you and we are going to do it
00:25:43.27\00:25:45.20
right here, I want you
to take your arms straight
00:25:45.24\00:25:47.13
across to the side, good.
00:25:47.17\00:25:52.43
Now the other side, I
want you to grab your other arm
00:25:54.65\00:25:58.43
on the side, there you go.
00:25:58.46\00:26:00.46
No about like
this. Ha! Ha! Ha! Ha!
00:26:00.50\00:26:04.73
That's okay lets
try this one instead.
00:26:04.77\00:26:08.93
Let's do this one,
let's give ourself a hug.
00:26:08.97\00:26:12.01
Let stretch our
back, there you go.
00:26:12.05\00:26:14.14
Okay put your arms out to
the side and bend our hands
00:26:14.17\00:26:18.11
straight back, there you
go and lift your chest up.
00:26:18.14\00:26:22.04
Keep your head in
a neutral position.
00:26:22.07\00:26:23.87
Now I want you to
take your head to the side.
00:26:23.90\00:26:27.91
Excellent, now
to the other side.
00:26:30.40\00:26:32.63
Now on your chest forward,
then all the way to the back.
00:26:35.17\00:26:40.31
Well Francis I had a good
time working out with you.
00:26:42.91\00:26:45.76
Did you enjoy
yourself? Oh yes, sure!
00:26:45.79\00:26:48.32
I hope you will be able
to come back again because I
00:26:50.23\00:26:52.83
have some new
exercises that you can do.
00:26:52.86\00:26:54.83
Okay I'm going to close out.
00:26:54.87\00:26:56.83
To eliminate a
messy environment we clean
00:26:56.86\00:27:00.16
our homes of dirt buildup.
00:27:00.20\00:27:02.35
Well your body
creates waste daily.
00:27:02.39\00:27:04.87
It effectively removes the
basic trash but residual buildup
00:27:04.90\00:27:10.01
over time slows your system.
00:27:10.04\00:27:12.04
Drink water, eat God
made foods and get into motion
00:27:12.08\00:27:16.47
to help your
body cleaning process.
00:27:16.51\00:27:19.40
This is Casio reminding you
that action is the key for life.
00:27:19.44\00:27:22.70
It is my prayer that the
Lord gives you strength and
00:27:22.73\00:27:25.44
encouragement to
take action every day.
00:27:25.48\00:27:27.36
God bless and I'll see
you next time, Bye! Bye!
00:27:27.40\00:27:30.21