Hello my name is Casio Jones and
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you are watching Action 4 Life.
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For today's workout you are
going to need your Physio-ball
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and going to
grab your dumb bells.
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We are going to show you
some cool exercises, but first
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lunch, do you know
what to eat for lunch?
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Do you understand what lunch is?
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Well in our segment we are
going to show you today will
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give you an insight on
lunch and if you are making
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the right choices.
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But remember at this time I
want you to do your warm-up,
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do some sort of jumping
jacks, full body movement, move
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around your house and
get yourself all worked up.
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Let's go and check
out this lunch bit.
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Check it out:
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We are here in the
kitchen, Christina and myself,
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and we are going to continue
to talk about when we went
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through the grocery store
and grabbed some side items.
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We had some brown
rice and Mac and cheese.
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Do you know there is a lot
of people out there who just
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consume Mac and
cheese just for lunch?
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Sure! There is a lot of guys
and this would be their lunch.
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It's quick, quick
and easy and they think
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they are eating well.
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An average serving size of
Mac and cheese is about a cup.
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And that contains
about 6 g of sugar,
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so a cup is 6 g of sugar.
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But that is only a cup, an
average guy would eat the whole
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box which is
about three servings.
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So now we are
talking about 18 g of sugar.
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Which would be about right here.
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That much sugar, it
doesn't seem like a whole lot.
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No! I cook my Mac, I eat my
Mac and feel like I'm getting
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thirsty, but I
want to be healthy.
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So I'm going to
grab my vitamin water,
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remember my vitamin water?
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It's water with vitamins,
but when we look at this I am
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going to drink the whole
container, I know I'm going to
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drink the whole container,
what person sits down and drinks
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half of a container
of a bottle of juice?
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Or a bottle of vitamin water?
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This has 2.5 servings which
is equivalent to 32 g of sugar.
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Which is right here, once again,
why don't you take it down?
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I'll think about it!
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It's amazing that you
won't throw that down,
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but we will chug this down.
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Alright we have our vitamin
water and we had our Mac and
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cheese, I'm full now
and I'm done with lunch.
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Let's see how much we
actually really consumed.
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Let's take our 18 g of sugar,
which was the Mac and cheese.
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Let's go ahead and
grab our vitamin water.
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Here we are here, here's
our lunch, enjoy, 50 g of sugar.
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Yummy, so when you are at
home are we making good choices
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at lunch? What do you think?
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We thought it was good. Yeah!
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In the end it was a
lot of sugar. It is!
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That's right, it is so important
in understanding what you
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keep putting in your body.
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Okay I'm ready to get
started in our workout today.
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With me I have my friend
and partner in crime, Lynne.
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How are you
doing? I'm doing great!
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When I said partner in
crime that is just an expression
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to say that she is my good
friend, it is not like we are
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doing anything we
shouldn't be doing.
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Okay because
exercising is fun, right? Right!
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Our first exercise for today,
because we did our warm-up
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like you did your warm-up
while watching our story.
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Were going to do on the
mat, bring your mat here
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in the center.
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I'm going to show everybody
at home how to do this exercise.
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This is a Casio exercise, I
guess you call it that because
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we do not have a name for it.
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You put your feet
here and I will get your
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dumb bells for you.
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This is going to work, grab
your dumb bells right there.
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She's going to have her legs
straight on the Physio-ball.
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In this position she's
going to hold her lower body,
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it has to stabilize at
the hips, and her abdominals,
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and her legs, stabilize
this ball in one position.
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She is going to open her
arms out to the side and down
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to work her chest as a fly.
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Then she's going to keep
her arms straight and raise her
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upper torso up.
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That will work
her abdominal muscles.
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We are going to
fly and crunch up.
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Once again the legs are
actually working even though
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they are not
moving, they are involved.
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Okay, I'm going to
get in position too.
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Don't start counting yet.
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Oh don't worry I will wait.
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You will wait!
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Alright here we go.
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Alright let's go to
work, let's knock out 12.
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Here's one, two, three,
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four, five, six,
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seven, I'm feeling these
in my chest, do you feel them
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in your chest? Yep!
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Eight, it is important
that you us appropriate weights.
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Not a heavyweight
because your arms are straight.
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We don't want to put too
much strain on our shoulders.
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Two more, one more.
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Excellent good job!
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How did you feel with those?
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Let's get our mats
out of the way and go into
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our active rest.
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Part of our program, what
we do is we do something that
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conditions our muscles and now
we are going to do something to
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condition our body
and get our heart moving.
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I call these the Grouchos,
it's like a jump lunge and
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shuffle, let's
call it a lunge shuffle.
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Let's start with our right
leg forward and we are going to
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shuffle forward.
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Isn't Groucho like this?
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How are you
feeling? I'm doing great!
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Now if you can't move
your arms just move your feet.
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That's a good job.
That's a lot of work!
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It is a lot of work because
you are moving your legs and
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your arms and you are moving.
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Thus active rest, and it's
legal to say that, active rest.
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That's a oxymoron!
What did you call me?
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Alright we are going to
do our side lunges, grab your
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Medicine-ball and we are
going to do the side lunge.
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You get in position
again and we will demonstrate.
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She is going to step out to
her side and take the ball down.
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Step to the other side and
use her ball to support her.
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Now what she is doing,
stop right there, this is good.
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She is actually shifting
her glutes back like in a pool
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table back pocket, her legs
are 90° and she is sitting back
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using the ball down
and pushing back in.
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It is working her outer
legs and her inner thighs.
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Let's do 10 each side and
we will start to the right.
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Take your Physio-ball
down to the side, one.
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Two, were just using the ball
to give us a little balance.
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Three, four, five,
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six, this is
working our inner thighs.
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Seven, eight,
nine, last one and 10.
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Beautiful, good job!
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Now it is our
active rest time again.
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There you go, active rest.
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Okay are you
ready? I ready let's go.
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I feel like I'm on Broadway.
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Who's on Broadway,
Annie? I like the King and I.
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The Lion King! King
and I, no the Lion King.
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There was a King
and I wasn't there?
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But I meant to say Lion King.
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Simba, that was his name right?
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Excellent, good job.
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I was 25 seconds, trust us,
people at home, we are working.
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Next exercise were going to
move on with the Med-Ball pass.
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Hey this is the cool one,
want 8 pounds, or 10 pounds?
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Let's do eight.
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You see this in videos, and
watch it on TV, but you need to
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have yourself a
Medicine Ball and a friend.
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Okay I'm going to pass
to my right, rotate a round.
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Two, three, four,
00:10:23.35\00:10:30.81
five, six, were
working our oblique's.
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Seven, eight,
nine, and one more.
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We'll go the other side now.
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One, two, three,
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four, five, six,
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seven, eight, nine, so
important to have a partner.
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that's the same height as
you, Beautiful, there you go.
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Now we are going to do our
active rest again, modified.
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Let's cool, no lunges?
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I think she'll like that one.
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Okay let's step forward.
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Here we go.
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20 more seconds.
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It's much easier
isn't it? This is nice!
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Feels like we're
teaching aerobics.
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It kind of feels the same.
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Don't they make a lot of
noise in aerobic classes?
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It's for motivation.
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It's the fun factor.
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Okay I like that it's
all about fun, good job!
00:11:58.39\00:12:00.79
Now were going to move
on to our next exercise.
00:12:00.83\00:12:03.20
Travel
shoulders, I like this one.
00:12:03.23\00:12:05.37
Grab a dumbbell, are
you going to use those?
00:12:05.40\00:12:10.46
Now for your travel
shoulders imagine a clock.
00:12:12.29\00:12:17.23
You start at 12 o'clock position
then you have one o'clock,
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and you have two
o'clock, and three o'clock.
00:12:20.91\00:12:23.20
Back to 12 then you have
your 11 o'clock, 10 o'clock,
00:12:23.24\00:12:26.61
and nine o'clock and we
are going to do with the arms
00:12:26.64\00:12:30.96
raise to the front, come
down to one o'clock, 11 o'clock
00:12:30.99\00:12:35.27
Back down to 10 o'clock
two o'clock, and back down.
00:12:35.30\00:12:38.30
Now to the nine
o'clock and three o'clock.
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Come back into 10.
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Come back into 11. And
one, and then back to 12.
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Keep going.
00:12:47.77\00:12:49.95
1 and 11, how are
you feeling these?
00:12:49.98\00:12:54.26
10, nine and three
back in 10 and two.
00:12:54.29\00:12:58.53
One and 11, back to 12.
00:12:58.57\00:13:03.21
It is a different way of
working your front deltoids,
00:13:03.24\00:13:07.79
let's keep going, nine
and three, once again you are
00:13:07.83\00:13:12.34
not using heavyweights.
00:13:12.38\00:13:13.72
Keep your arms
straight, right Lynne?
00:13:13.76\00:13:15.40
Exactly!
00:13:15.44\00:13:16.93
You do not want to put too
much strain on your shoulders.
00:13:16.96\00:13:19.67
Okay let's do two more.
00:13:19.70\00:13:21.08
I feel these
burning, burning, Burning.
00:13:24.32\00:13:28.13
When you burn you have
lactic acid building up.
00:13:28.16\00:13:30.94
Let's stop right
there, beautiful good job,
00:13:30.97\00:13:33.71
put them down.
00:13:33.75\00:13:34.89
Now we are going to go
back or active rest and Lynne is
00:13:34.92\00:13:38.80
doing mod on this
you ready, let's go.
00:13:38.84\00:13:41.81
How are you doing
over there? I'm okay.
00:13:49.75\00:13:51.31
Excellent, good job.
00:14:10.69\00:14:12.04
Here's the time where if
you have any questions just send
00:14:12.07\00:14:17.82
us an e-mail at:
00:14:17.85\00:14:19.35
We had e-mail from Angelique.
00:14:32.52\00:14:35.69
Angelique is stationed
at Fort Bragg's, Fort Knox.
00:14:35.72\00:14:41.60
She had this question, hey Casio
one of my brothers has went
00:14:44.29\00:14:48.45
into the military and he came
back and looked so different.
00:14:48.48\00:14:52.61
He was like more stronger.
00:14:52.64\00:14:54.98
She said is it possible
to change fat into muscle?
00:14:55.02\00:14:58.79
Have you ever heard that before?
Absolutely, all the time!
00:14:58.82\00:15:01.52
But here's the
problem, you can't take fat and
00:15:01.55\00:15:05.49
turn fat into muscle.
00:15:05.52\00:15:06.92
Imagine you have a bottle
and you're bottle has water and
00:15:06.95\00:15:10.22
oil mixed together.
00:15:10.25\00:15:11.81
You shake them up
and you see a separation.
00:15:11.85\00:15:14.20
Have you ever seen that? Yeah!
00:15:14.23\00:15:16.64
The thing of it
is they do not mix.
00:15:16.67\00:15:20.71
Fat and muscles don't mix so
you have to do the appropriate
00:15:20.75\00:15:23.69
exercises which is aerobic
exercise at a certain intensity
00:15:23.72\00:15:26.63
and that causes your
body to burn the fat.
00:15:26.66\00:15:30.29
When you do your muscle training
your resistance training,
00:15:30.32\00:15:33.03
that stimulates your muscles.
00:15:33.06\00:15:34.89
A lot of times people sat to
do the exercises and say that
00:15:34.92\00:15:37.21
they don't like working
out because it make me bigger.
00:15:37.24\00:15:39.64
The problem is they might
be spending a lot more time
00:15:39.67\00:15:42.00
lifting the weights developing
the muscle and not doing enough
00:15:42.03\00:15:44.42
to get rid of the body fat.
00:15:44.45\00:15:45.96
Not enough cardio.
Not enough cardio yeah!
00:15:46.00\00:15:47.94
Alright our break is
over let's get back to work,
00:15:47.98\00:15:50.51
are you ready?
I'm ready to work.
00:15:50.55\00:15:52.59
Our first exercise,
do your mat in position.
00:15:52.62\00:15:55.71
We are going to do our crunches.
00:16:05.05\00:16:06.60
Put your feet
on top of the ball.
00:16:06.64\00:16:08.16
Are you ready let's fly them up.
00:16:12.65\00:16:15.04
Here we go one, two,
00:16:15.08\00:16:20.20
three, four, five,
00:16:24.12\00:16:33.39
six, seven, eight,
00:16:33.43\00:16:42.63
nine, 10, and two more.
00:16:42.67\00:16:50.05
Are you with me
Lynne? I'm with you!
00:16:50.09\00:16:53.76
Alright my wing woman.
00:16:53.80\00:16:56.48
Here we go, let's go.
00:16:56.52\00:16:59.13
Let's go back to
our Groucho again.
00:16:59.17\00:17:02.65
Are you going to
do the low mod? Yep!
00:17:06.92\00:17:08.80
Here we go.
00:17:08.84\00:17:12.80
Once again, active
rest we are doing something.
00:17:26.24\00:17:28.41
If you find is still difficult
for you, you can go right
00:17:28.44\00:17:31.19
into the mod like Lynne
is doing and stepping back.
00:17:31.23\00:17:34.59
If you want to step
it up to what I'm doing.
00:17:34.62\00:17:38.35
With a little bit more bounce,
a little more explosive work.
00:17:39.89\00:17:42.22
Excellent, good job.
00:17:44.41\00:17:46.05
We been working on that one.
00:17:50.83\00:17:52.05
So I'm proud that you got it.
00:17:52.09\00:17:53.24
Okay were going to our
side lunges with the ball.
00:17:53.28\00:17:56.06
Grab a ball and
will do our side lunges.
00:17:56.10\00:17:58.77
Okay let's go to
work 10 to each side.
00:18:03.33\00:18:05.09
We use the Physio-ball
for balance and it makes this
00:18:27.09\00:18:32.11
exercise a little more exciting.
00:18:32.15\00:18:34.04
It gets our upper body involved.
00:18:34.08\00:18:35.94
This is the last one.
00:18:38.60\00:18:41.02
Beautiful, good job.
00:18:43.97\00:18:45.77
Alright it's our active rest.
00:18:47.83\00:18:49.33
Here we go, I'm
going to time it this time.
00:18:49.37\00:18:51.04
Let's do 25 seconds, let's go.
00:18:51.08\00:18:53.81
It's kind of like the shuffle.
00:18:53.85\00:18:56.31
10 more seconds.
00:18:56.34\00:19:09.08
How are you
feeling Lynne? Great!
00:19:09.98\00:19:13.09
I love this! It
feels good to move.
00:19:13.13\00:19:16.21
Excellent, good job.
00:19:16.25\00:19:20.10
It's all about life isn't
it? It's about life and moving!
00:19:20.13\00:19:22.70
With that saying, you
can rest when you're dead.
00:19:22.74\00:19:26.61
I think that is it.
00:19:26.64\00:19:28.22
So I guess we should
always keep doing something
00:19:28.25\00:19:32.22
the best we can.
00:19:32.26\00:19:33.57
Are I'd let's get our Med-Ball.
00:19:33.60\00:19:35.43
This is going to work on
our oblique's and a rotation,
00:19:35.47\00:19:40.08
come this way, are you ready?
00:19:40.11\00:19:42.93
Here we go, that's one, two,
00:19:42.96\00:19:45.74
three, four, five,
00:19:45.78\00:19:52.12
six, seven, eight, take stress
off don't lock your knees.
00:19:54.00\00:19:59.08
Nine, and the last one, 10.
00:19:59.11\00:20:04.17
You hold it, we'll go
to the other side, ready?
00:20:04.21\00:20:06.81
That's one, two, three,
00:20:06.85\00:20:12.11
four, five, six,
00:20:14.16\00:20:18.80
seven, eight, nine,
00:20:20.77\00:20:25.64
and 10.
00:20:25.67\00:20:29.09
You know I had
nightmares as a child.
00:20:29.12\00:20:31.74
There was this ride at the
amusement Park where the car
00:20:31.78\00:20:35.31
spins, and then the arm
goes up and down and it spins.
00:20:35.34\00:20:38.84
Like the teacups.
00:20:38.87\00:20:40.41
I don't know what you call
them but every time I see that
00:20:40.44\00:20:41.98
I run the other direction.
00:20:42.02\00:20:43.30
I had a bad
experience as a child.
00:20:43.34\00:20:45.03
You see I'm traumatized.
00:20:45.07\00:20:46.29
People at home do the mod.
00:20:49.27\00:20:52.30
You know low intensity
does it mean low impact.
00:20:55.11\00:20:56.97
Exactly, exactly.
00:20:57.01\00:20:59.86
Actually said that wrong,
low impact doesn't always mean
00:20:59.90\00:21:02.49
low intensity, sorry.
00:21:02.53\00:21:04.11
Yeah I knew that's
what you meant to say.
00:21:04.15\00:21:06.17
One more, excellent, good job.
00:21:14.37\00:21:20.31
Let's get our dumbbells
and do travel shoulders.
00:21:20.35\00:21:22.54
Once again we are going to
start at 12 o'clock position.
00:21:27.16\00:21:30.83
Were going to go to one o'clock,
two o'clock, three o'clock.
00:21:30.86\00:21:34.60
We are at the same time
going to be going to 11 o'clock,
00:21:34.63\00:21:38.33
10 o'clock and nine o'clock.
00:21:38.37\00:21:40.04
A dumbbell in
each hand and let's go.
00:21:40.07\00:21:42.47
That's one back down,
10 and two, nine and three.
00:21:42.50\00:21:49.07
11 and one, and 12.
00:21:49.10\00:21:54.30
Back to one and 11, 10
and two, nine and three.
00:21:54.34\00:22:00.19
10 and two,
beautiful, keep going.
00:22:00.22\00:22:07.35
I'm feeling these, let's
stop and eight this time.
00:22:11.48\00:22:15.36
What do you think?
I think it's working!
00:22:15.40\00:22:18.27
Are I'd let's keep
going, we'll go to 10.
00:22:18.31\00:22:21.15
This works your front
deltoids and also your back
00:22:27.02\00:22:31.35
in your site deltoids.
00:22:31.39\00:22:33.32
Good job, okay put them down.
00:22:33.36\00:22:38.31
Active rest
time, alright let's go.
00:22:38.34\00:22:43.44
So Lynne. Yes Casio.
Are your kids active too?
00:22:51.83\00:22:56.30
My kids are very active
they go from sport to sport.
00:22:56.34\00:23:00.13
So you are a mom and
in example aren't you?
00:23:02.18\00:23:04.47
I try to be.
00:23:04.50\00:23:06.49
Excellent good.
00:23:08.61\00:23:09.80
Listen mom's at home, you
have to understand that your
00:23:09.84\00:23:14.01
kids are watching you.
00:23:14.04\00:23:15.01
Fathers at home, your
kids are watching you, be an
00:23:15.02\00:23:18.88
ambassador, be a
role model for your kids.
00:23:18.92\00:23:21.25
Isn't that important?
00:23:21.28\00:23:22.57
So they can learn how to
live a healthy lifestyle.
00:23:22.60\00:23:24.28
Okay I'm getting winded, wow.
00:23:24.31\00:23:26.51
That was quite a workout.
00:23:26.54\00:23:28.67
So low impact,
what was that again?
00:23:28.70\00:23:31.54
Low impact does not
always mean low intensity.
00:23:31.57\00:23:35.39
That's right, that is so true.
00:23:35.42\00:23:37.30
Well are you ready to go to
our wellness tip? I'm ready!
00:23:38.63\00:23:40.34
Let's go to our wellness tip.
00:23:40.37\00:23:41.98
You guys check this out:
00:23:42.02\00:23:43.25
people in developed nations,
00:23:48.72\00:23:49.95
By one third!
00:23:52.83\00:23:54.15
By one half!
00:23:56.52\00:23:57.86
Women underestimate their
weight more often than men.
00:23:57.90\00:24:01.17
Wow, overestimating
I'll tell you that.
00:24:03.51\00:24:06.72
It is amazing how you have
that big plate when you go out
00:24:06.76\00:24:09.66
to a restaurant and what
do they do, they load three or
00:24:09.70\00:24:12.57
four servings on that plate.
00:24:12.60\00:24:13.78
You're getting
your money's worth.
00:24:13.81\00:24:15.40
That's something about buffets,
you go to a buffet you feel
00:24:15.43\00:24:18.23
like you have got to keep eating
because you pay one price.
00:24:18.27\00:24:21.04
We have to get
our money out of it.
00:24:21.07\00:24:22.76
Hey the secret is, number one,
00:24:22.79\00:24:26.46
automatically take half of
your food and say, by putting it
00:24:27.33\00:24:30.24
off to the side, say hey
with this in a doggy bag for me
00:24:30.28\00:24:33.16
and take it home for you later.
00:24:33.20\00:24:34.33
You could have a for lunch
maybe so you are reducing the
00:24:34.36\00:24:36.85
servings that you are eating.
00:24:36.88\00:24:38.20
Are you ready to
stretch out? I'm ready!
00:24:38.24\00:24:40.42
Let's cool down,
let's grab our mat.
00:24:40.45\00:24:42.60
Let's do our
hamstring stretch again.
00:24:45.87\00:24:49.80
We did a lot of lunges.
00:24:49.84\00:24:51.59
See how flexible Lynne is,
she can go all way down and
00:24:58.69\00:25:01.39
reach her toes, if you can't
you can stop right where you are
00:25:01.43\00:25:03.75
and keep your back straight.
00:25:03.78\00:25:05.57
Do not bend your
back, bend at you're waist.
00:25:05.60\00:25:08.40
If you can bring your
toes back in and get more of a
00:25:08.44\00:25:12.76
stretch on your hamstring.
00:25:12.80\00:25:14.58
You want to breathe
and enjoy your stretch.
00:25:14.62\00:25:18.01
If you are feeling this
more in your lower back,
00:25:18.05\00:25:19.68
you need to rotate yourself
back up and then you will get
00:25:19.72\00:25:23.27
more on your hamstrings.
00:25:23.30\00:25:24.96
Exactly, let's switch legs.
00:25:25.00\00:25:26.62
10 to 30 seconds?
Yeah 10 to 30 seconds.
00:25:35.80\00:25:38.09
Nice static stretch.
00:25:38.13\00:25:40.29
There are so many
different types of stretching.
00:25:40.33\00:25:43.49
There are.
00:25:43.53\00:25:44.84
Most important thing is
to incorporate some type of
00:25:44.88\00:25:47.71
stretching into your program.
00:25:47.74\00:25:49.24
You start off by doing a
good static stretch for like
00:25:49.28\00:25:51.88
10 to 15, 20 seconds and if
you're doing some type of sports
00:25:51.92\00:25:55.72
specific be more aggressive
with different types of
00:25:55.76\00:25:58.24
stretches to help you better.
00:25:58.27\00:25:59.69
Alright let's do
inner thighs? Yeah!
00:25:59.73\00:26:06.68
Hold yourself in and
get a good glut stretch.
00:26:10.37\00:26:12.92
You notice our head,
we are not slouching down.
00:26:17.31\00:26:18.57
Put your heels together
and hold yourself up right and
00:26:18.60\00:26:22.14
straight, breathe to take
the pressure off your diaphragm.
00:26:22.18\00:26:25.69
Get a good flow of oxygen
straight through your body.
00:26:25.72\00:26:28.21
Give the oxygen to every
single cell of your body to help
00:26:28.25\00:26:30.70
heal it and repair
a move a lot of waste.
00:26:30.74\00:26:33.47
Lactic acid, when you breathe
your body buffers it out.
00:26:33.51\00:26:38.19
That's a great system.
00:26:38.23\00:26:40.38
We have no idea
how good we have it.
00:26:43.21\00:26:45.17
Our Creator is awesome.
00:26:45.20\00:26:48.17
He absolutely is.
00:26:48.21\00:26:49.57
Alright you sit there and enjoy
yourself, I'm getting ready
00:26:50.83\00:26:53.85
to close this out.
00:26:53.89\00:26:55.06
Why do Army troops have
physical training every morning?
00:26:56.45\00:26:59.28
Each soldier needs to be
physically fit to complete his
00:26:59.32\00:27:02.12
part of the mission.
00:27:02.15\00:27:03.33
Are we not
soldiers for the Lord?
00:27:03.37\00:27:05.14
In this spiritual battle we
need to be active soldiers who
00:27:05.18\00:27:09.38
are fit
spiritually and physically fit.
00:27:09.42\00:27:11.84
So can you do your part?
00:27:11.88\00:27:14.16
God can help you.
00:27:14.19\00:27:15.74
I'm Casio reminding you
that action is the key for life.
00:27:15.78\00:27:19.31
It is my prayer that the
Lord gives you strength and
00:27:19.35\00:27:22.85
encouragement to
be active every day.
00:27:22.89\00:27:25.21
God bless and see you next time.
00:27:25.25\00:27:27.49
Thanks for watching, bye-bye.
00:27:27.53\00:27:29.73