Hi my name is Casio Jones.
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You are watching Action 4 Life.
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Listen, today's segment
all you'll need is a workbench.
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You might've have seen it
in your garage, you might've
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seen it on your back porch, or
bought it when you were a child.
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You know that workout bench?
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We are going to show
you what you can do with it.
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But first let's talk about
something you see very often
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at potluck, it's
called Mac and cheese.
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That's right, the
famous Mac and cheese.
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Let's go and learn
something about it.
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Okay Christine, tell
me about your side dishes.
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What do you like to
have with your main meal?
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Well I do like potatoes.
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Great choice.
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I like pasta.
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Okay, that is not that bad.
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Also Rice.
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Rice, okay we are talking
about pasta and are right here
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with macaroni and cheese.
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Macaroni and cheese is a
very common pasta side dish
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people like because it is
cheesy, and it tastes good.
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I have kept my Mac
and cheese, it's yummy.
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But let's look at the
label, what the label tells us.
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3.5 g of fat per serving.
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The serving side,
are you ready for this?
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2.5 ounces.
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Christine: how much is
that? Like off the plate?
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Not even a half a
plate, like half a spoon.
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If you want to
figure it that way.
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So you look at the
carbohydrates, 46 g of carbs.
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We are looking at 6 g of sugar.
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Christine: that's not so bad.
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No for a regular
person, hey that's not too bad.
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It even has 9 g of protein.
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But I'm a diabetic and say
hey Casio I have cut out my
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sugar and reduced or
stopped drinking soda.
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I don't pay
attention to what I'm eating.
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But I like my Mac and
cheese, is this a good choice?
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Well let's look further
down in the ingredients section.
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Ingredients section is
designed to tell us what is in
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the product and it gives
what ever it has the most in
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the product is always
the first ingredients.
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So we want to look at things
like high fructose, or sugar,
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or sucrose, those are sugars.
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If they are first in line
then I don't want to consume
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those, but check this one out.
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This says, and
enriched macaroni product.
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When it says enriched, it
means that has been altered.
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Christine: all
right! It's not natural.
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No, Man has put his
hands on it to make it.
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So therefore it is going, this
product right here, is going
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to converted to sugar
inside of our bloodstream.
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So when you eat it you are
not thinking it doesn't have
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sugar, I haven't
added sugar to it.
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But how does my body process it?
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How does my body break it down?
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Is this something that will
keep my blood sugar and even
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keel, it is best for those
that are diabetics to want to
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control your blood sugar.
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Or is this something that's
going to raise it up or not?
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So this one here,
not a good choice.
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Christine: what if I mix
my macaroni with whole-grain?
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Well whole grain is a much
better choice because it is
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not enriched, it
has more nutrients.
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However, it is
still a processed food.
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Here's what I
mean. Let's look at this.
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This is instant brown rice,
but look at the ingredients.
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The ingredients says precooked
boil long grain brown rice.
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That's what I call
a single ingredient.
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It's more of a single ingredient
product than this one.
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So this means it's more
like the way God made it.
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Christine: you want it
as natural as possible?
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Casio: yes! Christine:
and only one ingredient.
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Yes if you can, get as
close to a single ingredient as
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possible, therefore when
you combine single ingredients.
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You think of salsa, it has
tomatoes, onions and all those
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ingredients combined together
compared to this that has
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a long list of stuff.
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Once again more stuff
than we can't even pronounce,
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different colors and so forth.
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Christine: so you have to
take time to read this label?
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Exactly, put it right
back, that's a good point.
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I'm going to use that one.
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So let's go and check what
else we have in this place okay?
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Alright, now I hope you
learned something about Mac and
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cheese, it is definitely
important to look at the
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ingredients of certain products.
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It has a long list and
sometimes the list has items on
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there that you
cannot even pronounce.
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So maybe we need to make a
different decision, if I can't
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pronounce it,
maybe I shouldn't eat it.
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Okay let's go to
our workout today.
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We did our warm-up while
watching this segment, and you
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should have done yours at home.
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With me today is
Idalia Dinzey, or Theta.
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We're going to do a great
workout today using the bench.
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How are you doing?
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I'm doing great,
I'm ready for that.
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Are you ready for this
today? Yes, let's do it.
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Our first exercise we are
going to do an inclined dumbbell
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press, jumped on the incline.
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We have our incline
bench already set up.
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Put your feet down
there and your head up here.
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I'm going to give you
your 10 pound dumbbells.
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I want you to lean back
and bring your dumbbells up.
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From this position here we
are going to press straight up
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to there and
bring it straight down.
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Hey Neto come in
here for a second.
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I'd like to get a close-up
on this shot if you don't mind.
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So people can see
exactly how this angle is done.
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Stay right there and hold.
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Now you see she is at
an angle on this bench.
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So when you are at home
you have to adjust your bench
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at this angle and she is
going to come straight down
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working her upper
pectoral muscles on her chest.
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In her full range of
motion she's going to press up
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toward the center of her body.
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Let's do four more.
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You do not want to push
to a full extension, just a
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natural extension, never
want to push and get your
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shoulders off the bench.
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Or get to a point where
you put stress on your elbows.
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One more and press up.
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Beautiful, good job.
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How was that?
Idalia: that was good.
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That was easy?
Idalia: yes that was easy.
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Remember as part of our
program we do active rest.
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So let's do our active
rest and we are going to do
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something very different today.
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Were going to do a
combination of steps.
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Were going to lead
forward with our right foot.
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And our left foot will follow
and then come back and step
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out to the side and back in.
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And were going to
do this for 30 seconds.
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One, two, three, four,
five, six, seven, eight.
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1, 2, 3, 4, 5, 6, 7, 8
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One, two, three, four,
five, six, seven, eight.
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1, 2, 3, 4, 5, 6, 7, 8
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Now as you're doing this
exercise it is the fun but you
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have to get your
co-ordination going.
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But you at home, try to
do this at home because you
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to think, right? Idalia: yes.
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That was 30 seconds.
Idalia: oh, that was it.
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It went so quickly
did? Idalia: very good.
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Now the next exercise were
going to do is Palay squat.
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Palay squat, how do
you say that correctly?
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Have you ever done
Ballet? Idalia: no, no, no.
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It is a movement they do
when they get down and do their
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legs at this
position here and do this.
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Idalia: you did that very well.
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But Idalia is going
to do it quite different.
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She is going to do a more
challenging exercise and hold
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a dumbbell here and stands
straight up and sit back down.
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This will work her
inner thighs and your glutes.
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And your shoulders as your
stabilizing and work your biceps
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Go ahead and have a seat.
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We are going to do 12,
so we will do six each arm.
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Let's stand up
and hold it there.
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That's two, you want
to do a press don't you?
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That's okay you
can press it up, three.
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Change it up if you want to.
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Four, I thought I was in charge.
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That's five,
Idalia: I just thought.
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Casio: you just take control.
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Okay that's six, go
ahead and switch arms.
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That's one, now what I want
you to do as you are pressing
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up, try and squeeze your
legs in together to fire your
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inner thigh muscles.
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This is five and
one more makes six.
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How was that? Idalia: that's
fine, I feel the burn on the
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thighs, burn baby burn.
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OK let's go back to
her active rest again.
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Once again I'm looking at
my clock to get a good time so
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I don't mess up to
know what I'm doing.
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Alright here we go.
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One, two, three,
four, wide, wide, in, in,
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One, two, three,
four, wide, wide, in, in!
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forward, forward, back,
back, wide, wide, in, in,
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forward, forward, back,
back, wide, wide, in, in!
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forward, forward, back,
back, wide, wide, in, in!.
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forward, forward, back,
back, wide, wide, in, in.!.
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it's like aerobics
class. Idalia: I like this.
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Well you know it is having
fun, if you can't have fun
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some is wrong in life,
do you know what I'm saying?
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Alright that's our 30 seconds.
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For somebody that
spends a lot of time at 3ABN.
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Idalia: behind a desk.
Casio: behind a desk you're
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doing pretty good.
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Idalia: I love to workout,
I just don't make time for it.
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So what do we have to
do to make time for it?
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What is the secret?
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Idalia: put it in your agenda,
like any other appointment.
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I like that, you
know what is funny?
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How come when the doctor
tells us we have an appointment
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at two o'clock, or an odd
hour of the day, on Wednesday,
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you tell your boss I have
to go to a doctors appointment.
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You would make all the excuses
in the world to make sure
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you go to the
doctors appointment.
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But you can't do
that for ourselves.
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Idalia: that's right.
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So put it in your Outlook
clock that when it goes off it
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it's time for me
to do my workout.
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I love that,
it's a good attitude.
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Now the next exercise were
going to do with going to work
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our shoulders, it is different.
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Let's start on this side,
were going to be on the incline
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position and use your
bench to support yourself.
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Have your knees on the bottom
part and were going to have
00:11:06.46\00:11:09.32
the dumbbell
raised out to the side.
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You climb on and I'll
get the dumbbells for you.
00:11:13.96\00:11:15.61
Idalia: so I put both
knees up and lean over?
00:11:17.58\00:11:20.58
Yes and just hang on
and here's your dumbbell.
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Idalia: this is
going to hold me up, right?
00:11:22.81\00:11:24.21
Yes it sure will.
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Okay lift your arm out to
the side and we will do 10.
00:11:25.53\00:11:27.21
Idalia: do I lock
my elbow? Casio: nope.
00:11:27.24\00:11:30.85
You want to place the stress
on your side deltoid muscles.
00:11:30.88\00:11:35.28
You never want to
lock out your elbows.
00:11:35.31\00:11:37.53
You want to extended as far
as you can to a full extension.
00:11:37.56\00:11:40.25
You want the stress to be
placed right here on your side
00:11:40.28\00:11:44.32
Deltas and be at this angle
so you feel it right there.
00:11:44.35\00:11:48.45
Idalia: I'm feeling it Casio.
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I like it when
you say it like that.
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Give me two more. Idalia: okay!
00:11:52.37\00:11:57.44
Now here's the best part,
when you have to do one arm
00:11:57.47\00:12:01.76
we have to do the other side.
00:12:01.79\00:12:03.69
So go ahead and turn around.
00:12:03.72\00:12:04.85
Let's go knock them out.
00:12:13.63\00:12:15.39
Now you are saying before
about your elbows, go ahead
00:12:15.42\00:12:19.85
with your arms straight
see if you notice a difference.
00:12:19.88\00:12:22.56
You are feeling discomfort,
don't lock out your elbow.
00:12:22.59\00:12:26.06
Idalia: it is more comfortable
when you bend your elbow
00:12:26.09\00:12:29.67
slightly, it makes difference.
00:12:29.70\00:12:33.06
You have to
experience it to understand.
00:12:33.09\00:12:34.57
You have to help the
people at home understand what
00:12:34.60\00:12:36.13
you're going through.
00:12:36.16\00:12:37.28
Idalia: is this 20 now?
00:12:37.31\00:12:38.73
No, give me two more.
00:12:38.76\00:12:39.73
Okay put it down.
00:12:42.23\00:12:43.20
Let's go to our step, step.
00:12:46.14\00:12:47.39
We have to do our step, steps.
00:12:47.42\00:12:49.08
Idalia: do we need to add
some movement on your hips
00:12:49.11\00:12:53.89
when you are doing
this, to work out the joints?
00:12:53.92\00:12:56.27
Let me tell you something
people at home, just move.
00:12:56.30\00:12:59.73
Idalia: just move, okay.
00:12:59.76\00:13:01.40
Feel it, enjoy
it, have fun with it.
00:13:01.43\00:13:03.79
You can do it in
a lot of variations.
00:13:03.82\00:13:05.07
I'll tell you what, why
don't you try that and I'm going
00:13:05.10\00:13:07.12
to do some hops with mine.
00:13:07.15\00:13:08.73
That will show the variation.
00:13:08.76\00:13:10.01
Idalia: well let's do
it, I'm ready, let's do it.
00:13:10.04\00:13:12.73
One, two, three, four,
five, six, seven, eight.
00:13:12.76\00:13:16.29
1, 2, 3, 4, 5, 6, 7, 8.
00:13:16.32\00:13:19.97
One, two, three, four,
five, six, seven, eight.
00:13:20.00\00:13:23.70
1, 2, 3, 4, 5, 6, 7, 8.
00:13:23.73\00:13:27.23
One, two, three, four,
five, six, seven, eight.
00:13:27.26\00:13:30.79
1, 2, 3, 4, 5, 6, 7, 8.
00:13:30.82\00:13:34.25
One, two, three, four,
five, six, seven, eight.
00:13:34.28\00:13:37.76
1, 2, 3, 4, 5, 6, 7, 8.
00:13:37.79\00:13:41.43
One, two, three, four,
five, six, seven, eight.
00:13:41.46\00:13:44.75
Excellent. Idalia: we did it.
00:13:44.78\00:13:46.71
Let's check our heart rate.
00:13:46.74\00:13:47.95
I'm at 120, where are
you? Idalia: I'm still alive.
00:13:52.60\00:13:57.22
136, what are you talking about.
00:13:57.25\00:13:59.45
Aerobic state, love to see that.
00:13:59.48\00:14:01.96
Now the next exercise we
are going to do, we are going
00:14:01.99\00:14:03.58
to work our abdominals.
00:14:03.61\00:14:04.90
Some going to rotate
the bench and adjust down.
00:14:04.94\00:14:06.90
Idalia: if I don't
have a bench at home?
00:14:09.06\00:14:11.36
You can do this on
the floor or a mat.
00:14:11.39\00:14:14.66
What is going to be
different is, the secret to this
00:14:14.69\00:14:20.04
exercise, lay down.
00:14:20.07\00:14:22.42
Slide down, okay that's perfect.
00:14:24.08\00:14:28.44
With this exercise you're
going to have both legs up
00:14:28.47\00:14:31.44
in the air at 90°.
00:14:31.47\00:14:33.75
Like an L, and keep that
angle of your legs at all times.
00:14:33.78\00:14:37.70
The motion that is going
to take place from your hips.
00:14:37.73\00:14:40.70
I want you to engage your
core, bring your bellybutton
00:14:42.08\00:14:45.91
down into your lower
spine and then pull it up into
00:14:45.94\00:14:48.63
your chest.
00:14:48.66\00:14:50.31
And that's going to
engage your pelvic core muscles.
00:14:50.34\00:14:52.19
How many kids do you
have? Idalia: I have two.
00:14:52.22\00:14:54.34
So you probably heard
about all those Kegel exercises,
00:14:54.37\00:14:57.03
those pregnancy exercises?
00:14:57.06\00:14:59.12
Idalia: that's right.
00:14:59.15\00:15:00.20
From this angle here,
90°, the secret is to make this
00:15:03.18\00:15:06.70
challenging by keeping
the legs that are not moving,
00:15:06.73\00:15:09.13
in the same position.
00:15:09.16\00:15:10.44
First we are going to drop
this leg which is her right leg,
00:15:10.47\00:15:15.15
and I want you to bring
your toe down to the ground and
00:15:15.18\00:15:18.18
keep that same angle.
00:15:18.21\00:15:19.70
And bring it back up.
00:15:19.73\00:15:21.47
Now the other leg.
00:15:23.33\00:15:24.61
Idalia: I think I'm
going to need you to hold one
00:15:29.30\00:15:31.27
leg up for me.
00:15:31.30\00:15:32.67
Idalia: I feel the burn.
00:15:37.48\00:15:40.13
It's in your abdominals, it
is very deep going inside your
00:15:40.16\00:15:42.71
core to break down your
transversal abdominal muscles,
00:15:42.74\00:15:45.68
which are the muscles
that unleash your six pack.
00:15:45.71\00:15:48.15
This will help your
balancing stabilization.
00:15:48.18\00:15:51.09
This is called "core".
00:15:51.12\00:15:53.08
I know that these are hard.
00:15:53.11\00:15:55.87
Idalia: this is what we
all need to get rid of that gut
00:15:55.90\00:15:58.38
and flatten out our bellies.
00:15:58.41\00:16:00.85
This will help to maintain
our posture and everything.
00:16:00.88\00:16:03.08
It will keep us
more function able.
00:16:03.11\00:16:05.23
Idalia: okay is this 50 now?
00:16:05.26\00:16:06.96
Just give me one more,
and now that leg, and finish
00:16:06.99\00:16:11.64
with this leg.
00:16:11.67\00:16:12.89
Beautiful, you did a good job.
00:16:12.92\00:16:15.61
Let me help you up.
00:16:15.64\00:16:16.65
There you go,
how does that feel?
00:16:16.68\00:16:17.89
Idalia: it felt good,
like I was working out.
00:16:17.92\00:16:19.84
Is that we do on this program?
00:16:19.87\00:16:22.55
Idalia: yeah I do not
want to walk away not sore.
00:16:22.58\00:16:25.99
Now I'm going to do
them with you, feet together.
00:16:26.02\00:16:28.11
Are you ready? Let's go!
00:16:28.14\00:16:29.69
One, two, three, four,
five, six, seven, eight.
00:16:29.72\00:16:33.13
1, 2, 3, 4, 5, 6, 7, 8.
00:16:33.16\00:16:36.79
One, two, three, four,
five, six, seven, eight.
00:16:36.82\00:16:40.45
1, 2, 3, 4, 5, 6, 7, 8.
00:16:40.48\00:16:44.05
One, two, three, four,
five, six, seven, eight.
00:16:44.08\00:16:47.53
1, 2, 3, 4, 5, 6, 7, 8.
00:16:47.56\00:16:51.00
You're doing pretty
good. Idalia: well thank you.
00:16:51.03\00:16:53.36
You think counting a long time.
00:16:53.39\00:16:54.42
Idalia: well
you're a good teacher.
00:16:54.45\00:16:55.93
You know I think you
very much for saying that.
00:16:57.50\00:16:59.29
Idalia: I'm glad you're
doing this, I'm proud of you.
00:16:59.32\00:17:02.54
Idalia: you're young
and helping us get healthy.
00:17:02.57\00:17:05.19
You know each one of us
have a particular mission.
00:17:05.22\00:17:08.43
The Lord has assigned
us to, and this is mine.
00:17:08.46\00:17:12.64
Idalia: well I can
see your heart is in it.
00:17:12.67\00:17:14.17
Okay let's move on.
00:17:14.20\00:17:15.45
So how was that?
Idalia: that was great.
00:17:15.48\00:17:17.58
Let me get you some
water because you look like
00:17:17.61\00:17:18.85
you need water.
00:17:18.88\00:17:20.30
Idalia: yes I need
water before I pass out here.
00:17:20.33\00:17:21.76
I don't want that to happen.
00:17:21.79\00:17:22.85
Now listen while you are
drinking I'm going to take this
00:17:22.88\00:17:24.58
time, this is the time we talk
about shooting us an e-mail.
00:17:24.61\00:17:28.32
If you have any questions
on anything you may have seen,
00:17:28.35\00:17:31.38
hey Casio, how do I lose
this belly or what can I do to
00:17:31.41\00:17:35.56
tighten my legs,
shoot us an e-mail at:
00:17:35.59\00:17:37.94
Don't forget the wrong
question is the question
00:17:45.37\00:17:47.85
you don't ask.
00:17:47.88\00:17:49.16
Are you ready
to get going again?
00:17:49.19\00:17:50.41
Idalia: Oh yes sir, I am.
00:17:50.44\00:17:51.90
Break time is over, can
you clock some more Casio?
00:17:51.93\00:17:55.02
Okay I will give you a
little more breather time.
00:17:55.05\00:17:56.61
How old are your kids?
Idalia: my kids are 12 and 9.
00:17:56.64\00:18:00.75
Oh, wow, a good age.
00:18:00.78\00:18:03.87
Do you have time to have
family activities together?
00:18:03.90\00:18:09.73
Idalia: we love soccer,
basketball, we do all the sports
00:18:09.76\00:18:12.97
Idalia: We go biking,
rollerblading, whatever.
00:18:13.00\00:18:15.64
It's such a good thing that
families spend time together
00:18:15.67\00:18:19.61
as one, but in my heart I
feel families need to spend
00:18:19.64\00:18:22.46
time being active.
00:18:22.49\00:18:24.19
It sends a message to
the children that you are
00:18:24.22\00:18:25.90
encouraging them to be
active and to realize that the
00:18:25.93\00:18:28.48
Lord loves you and gives
you this body and it is your
00:18:28.51\00:18:31.08
responsibility to be active
with it as a gift to give back.
00:18:31.11\00:18:34.19
Idalia: when I do work out
my kids tend to work out with
00:18:34.22\00:18:37.37
me, so I really have
enjoyed our time together.
00:18:37.40\00:18:40.49
I love that.
00:18:40.52\00:18:42.06
Alright, break time is over.
00:18:42.09\00:18:45.20
Back to your bench here
and here are your dumb bells.
00:18:45.23\00:18:50.76
You notice that I'm
standing behind to spot her.
00:18:50.79\00:18:53.67
This is what happens when
you have a workout partner with
00:18:53.70\00:18:56.90
you, they are spotting
you to give you support.
00:18:56.93\00:18:59.01
Lean back, let's go
back to work Idalia.
00:18:59.04\00:19:03.04
Idalia: okay I'm ready.
00:19:03.07\00:19:04.80
Let's do 12 this
time. Idalia: 12 okay.
00:19:04.83\00:19:06.84
That is one, and two, I'm
going to let you have these.
00:19:06.87\00:19:11.59
Three, come right to my hand.
00:19:11.62\00:19:14.61
Four, five, six, you notice
when I'm not assisting you
00:19:14.64\00:19:22.79
it is a little harder
isn't it? Idalia: yes!
00:19:22.82\00:19:25.07
Eight, nine, 10.
00:19:25.10\00:19:32.59
Idalia: sometimes
I forget to breathe.
00:19:32.62\00:19:35.27
12, beautiful, a lot of
people make that mistake,
00:19:35.30\00:19:40.42
but you know, don't try
to focus on when to breathe.
00:19:40.45\00:19:44.95
Just try to breathe and
that will make it easier.
00:19:44.98\00:19:47.98
Sometimes we have read
something in the past, and it is
00:19:49.45\00:19:51.76
an important part when to
breathe, as you're pressing
00:19:51.79\00:19:55.23
through, that I always
tell my clients to just breathe.
00:19:55.26\00:20:02.39
Don't try to think
when, just breathing.
00:20:02.42\00:20:05.17
Alright I let's get going.
00:20:05.20\00:20:06.71
You know, let's just go on
to our next exercise because
00:20:10.84\00:20:13.65
we are limited with time.
00:20:13.68\00:20:15.01
Our next exercise we
had was our Palay squats.
00:20:15.04\00:20:18.37
Get back on here and
I'll give you your dumbbell.
00:20:18.40\00:20:21.06
Idalia: our ballerina Palay.
00:20:26.20\00:20:28.64
One arm up and
let's press it up.
00:20:28.67\00:20:32.43
Idalia: stand up and press up.
00:20:32.46\00:20:34.06
Yet the press last time, so
you'll have to do it this time.
00:20:34.09\00:20:36.49
Two, three, four,
five, straight up.
00:20:36.52\00:20:45.74
And six, switch arms.
00:20:45.77\00:20:51.90
One, two, three, four,
00:20:51.93\00:20:58.19
five, six, good job.
00:20:58.22\00:21:04.45
You are just on fire today.
00:21:04.48\00:21:08.16
Let's go into our next exercise.
00:21:08.19\00:21:09.57
Both knees up there and
I'll get the dumbbells for you.
00:21:14.20\00:21:17.12
Go ahead and hug that
because it will support you.
00:21:19.70\00:21:22.95
I'm going to show you guys
at home a little modification
00:21:22.98\00:21:28.25
you can do at home.
00:21:28.28\00:21:29.61
You was wondering how to
do these if you didn't have a
00:21:29.64\00:21:31.39
bench, you have 10 there.
00:21:31.42\00:21:33.67
Now I am going to use a
basic wall to support myself and
00:21:35.53\00:21:41.27
lean my feet out from the
wall and it is the exact same
00:21:41.30\00:21:44.19
thing when I'm doing here
as I'm leading to the side.
00:21:44.22\00:21:47.92
My feet are way from the
wall and I'm leaning into it.
00:21:47.95\00:21:50.97
So you can see that I am
working my side deltoids.
00:21:51.00\00:21:57.51
It is because I am at
this angle that my muscles are
00:21:57.54\00:22:03.15
firing all the time.
00:22:03.18\00:22:04.64
Are we there yet
at 10? Idalia: 12.
00:22:04.67\00:22:07.76
Okay we will stop at 12.
00:22:07.79\00:22:09.36
Let's go ahead
and do the other side.
00:22:09.39\00:22:10.89
Idalia: it's amazing working
out makes you feel so happy.
00:22:12.73\00:22:15.56
It does make
your body feel good.
00:22:15.59\00:22:17.64
Go ahead and get in
position and knock those out.
00:22:17.67\00:22:20.52
One, two, three, four,
00:22:20.55\00:22:27.95
you're making this
look so easy, five.
00:22:27.98\00:22:30.25
I notice how you are supporting
yourself here by grabbing
00:22:30.28\00:22:33.03
on, that is just perfect.
00:22:33.06\00:22:34.93
You're allowing your body to
balance out and let's all the
00:22:34.96\00:22:37.12
stress be placed right there.
00:22:37.16\00:22:39.15
Idalia: that's right
it's exactly, where I feel it,
00:22:39.18\00:22:41.28
I think this is
10, I'm graduating.
00:22:41.31\00:22:45.25
You are doing great.
00:22:45.28\00:22:47.00
Now were going to do our
last exercise on the bench.
00:22:49.14\00:22:51.69
For those of you at home
who don't have a bench, you can
00:22:53.77\00:22:56.97
use the floor, lay on
the floor or lay on a mat.
00:22:57.00\00:22:59.49
Idalia come on
get in position here.
00:22:59.52\00:23:01.25
Now we are working our
abdominal muscles, transversal
00:23:01.28\00:23:04.88
muscles to underline
our six pack, which is part
00:23:04.91\00:23:07.92
of our core.
00:23:07.95\00:23:09.69
So let's engage our core,
belly button down to the spine,
00:23:09.72\00:23:12.11
pull it up onto our
chest and stay real firm.
00:23:12.14\00:23:14.65
Now drop this leg down
and keep the same 90° angle.
00:23:14.68\00:23:18.05
Bring it back
up and switch legs.
00:23:18.08\00:23:20.67
And bring it back
up, do this leg again.
00:23:20.70\00:23:24.64
Now I will be honest with
you at home, if you are doing
00:23:31.07\00:23:33.50
these at home you know
right now you are feeling these.
00:23:33.53\00:23:36.33
You feel it deep down inside
your lower part of your gut.
00:23:36.36\00:23:41.19
You say wow this is
moving my leg and it is so hard.
00:23:44.14\00:23:46.95
But if you are doing
it right you will feel it.
00:23:46.98\00:23:50.46
Let's do one last set.
00:23:50.49\00:23:52.96
Okay guys, let's go
check our wellness tip.
00:23:59.93\00:24:03.19
Varying your sleep pattern
by just two hours upsets your
00:24:10.47\00:24:13.72
body clock even if you sleep
your usual number of hours.
00:24:13.75\00:24:16.90
Well it is so important
to make sure your body gets
00:24:25.10\00:24:27.00
adequate rest and by
altering it does affect it.
00:24:27.03\00:24:30.07
So I had fun with you today.
00:24:30.10\00:24:32.56
Idalia: I had fun with you too.
00:24:32.59\00:24:34.89
I hope you at home learned
what we can do with the bench.
00:24:34.92\00:24:37.86
The great exercises
we did on the bench.
00:24:37.89\00:24:39.63
If you don't have a bench
you can do a modification at
00:24:39.66\00:24:42.29
home on the floor.
00:24:42.32\00:24:44.14
Are you ready to do
your stretch and cool down?
00:24:44.17\00:24:46.32
Our first stretch is
going to be our chest stretch.
00:24:46.36\00:24:48.48
Go ahead and put your
hands behind your head.
00:24:48.51\00:24:51.26
And I am going to step
back here and assist you.
00:24:51.30\00:24:53.98
Were going to squeeze them
together and do you feel that
00:24:54.02\00:24:55.99
stretch? Idalia: oh yeah!
00:24:56.03\00:24:57.73
If you don't have someone
at home to assist you just push
00:24:57.77\00:25:00.74
back your elbows and squeeze
your shoulder blades together.
00:25:00.77\00:25:03.70
The next one were going
to do as a quad stretch.
00:25:08.98\00:25:12.13
I will be your support for you.
00:25:12.16\00:25:14.26
I want people to be able to
see at home so turn that way.
00:25:14.30\00:25:17.98
Grab your leg and I want you
to keep the space between your
00:25:18.02\00:25:21.66
heel and your glutes
and come back at your hip.
00:25:21.70\00:25:25.03
Keep your upper body straight.
00:25:27.44\00:25:29.24
Now can you feel that
stretch? Idalia: oh yeah!
00:25:29.27\00:25:30.95
You can feel it
in your quadriceps.
00:25:30.98\00:25:32.36
Idalia: it feels
good after a nice workout.
00:25:32.39\00:25:35.25
It does, alright
let's go to the other side.
00:25:35.29\00:25:38.11
I'm very proud of
you, you did a great job.
00:25:43.51\00:25:45.71
Idalia: thank you I'm
proud of you to Casio.
00:25:45.74\00:25:47.87
But here's some thing
that everybody is a witness to,
00:25:47.90\00:25:51.36
we have to start setting
our calendars, and make time
00:25:51.40\00:25:54.82
to be more active.
00:25:54.86\00:25:56.02
It is one of the
things the Lord tells you.
00:25:56.06\00:25:59.42
He likes to draw the
line to say, now you know.
00:25:59.46\00:26:02.79
Now we will
have to do something.
00:26:02.82\00:26:05.43
Go ahead and have a seat
and this is of my favorite
00:26:05.46\00:26:08.10
ones that you
can do at your desk.
00:26:08.14\00:26:09.54
Cross your leg and bring
this knee into your shoulder
00:26:09.57\00:26:14.13
and stretch our glutes.
00:26:14.17\00:26:15.94
Idalia: oh yeah, it
actually works, it does.
00:26:15.97\00:26:18.98
Idalia: now when my coworkers
go past my office I will
00:26:19.02\00:26:22.94
be going like this.
00:26:22.98\00:26:24.27
They will think you're working.
00:26:24.31\00:26:26.06
Idalia: but I
will be stretching.
00:26:26.10\00:26:27.82
Okay switch to the other leg.
00:26:27.85\00:26:31.17
You've made this look so easy.
00:26:36.26\00:26:37.97
Idalia I'm glad they're
easy, you just have to use the
00:26:38.01\00:26:41.76
right muscles.
00:26:41.79\00:26:43.53
Casio: it's important
to use the right muscles.
00:26:43.57\00:26:45.47
For the next I want you to
stretch your shoulders out.
00:26:45.51\00:26:50.31
You do the other arm and
I'm going to close this out.
00:26:55.18\00:26:57.27
If parents treated their
children the way most of us
00:26:58.16\00:27:02.17
treat our bodies, they would
be reported to authorities for
00:27:02.20\00:27:05.12
reckless endangerment
with charges filed for abuse.
00:27:05.15\00:27:09.51
God values us so much that
He paid for us with the blood
00:27:09.54\00:27:12.46
of Jesus Christ.
00:27:12.50\00:27:14.01
We should remember our value
and take better care of our
00:27:14.04\00:27:17.30
bodies, this is Casio
reminding you that action is the
00:27:17.34\00:27:20.56
key for life.
00:27:20.60\00:27:21.65
It is my prayer that the
Lord gives you strength and
00:27:21.68\00:27:23.89
encouragement to
take action every day.
00:27:23.92\00:27:26.26
God bless and
thank you for watching.
00:27:26.30\00:27:28.60
See you next time, bye by.
00:27:28.64\00:27:30.39