Hi! name is Casio Jones.
00:00:29.96\00:00:31.68
And you are
watching Action 4 Life.
00:00:31.71\00:00:33.14
We are going to have a
great workout today so I hope
00:00:33.18\00:00:35.92
you are ready for it.
00:00:35.96\00:00:37.13
Hey listen, have you guys
ever thought about as a family,
00:00:37.16\00:00:40.00
getting together and doing
an activity such as riding your
00:00:40.03\00:00:42.83
bikes together?
00:00:42.87\00:00:44.19
You see me and my
youngest son is Dominic,
00:00:44.22\00:00:46.08
and he turns four this year.
00:00:46.11\00:00:47.83
I can't wait for him to be
able to really master riding a
00:00:47.87\00:00:51.91
bike because we are all going
to go out together and ride
00:00:51.94\00:00:55.95
as a family which will
be an exciting thing to do.
00:00:55.98\00:00:59.67
But you know how to pick
a bike and know how to find
00:00:59.70\00:01:02.89
the right bike and adjust
the bike so you can achieve
00:01:02.92\00:01:06.08
or have a great ride
when you want to go riding?
00:01:06.11\00:01:08.83
What we have a good story,
I want you to check it out
00:01:08.87\00:01:10.95
and see what we did.
00:01:10.99\00:01:12.18
I hope you can learn something.
00:01:12.21\00:01:13.63
Hey, I'm going to be a
little honest with you people
00:01:43.96\00:01:45.61
that are here at home.
00:01:45.64\00:01:47.26
About 10 years ago me and
my wife went out and decided
00:01:47.29\00:01:49.51
we needed to get some new bikes.
00:01:49.55\00:01:50.73
We went down to a
store and bought a bike.
00:01:50.77\00:01:53.73
We didn't know
what we were doing.
00:01:53.77\00:01:55.33
We just grabbed one that
looked decent and was in our
00:01:55.36\00:01:57.60
price range and we got
it and started riding it.
00:01:57.64\00:01:59.75
To be honest with you I
wasn't that comfortable on my
00:01:59.78\00:02:03.78
bike and did you know
there are things to learn
00:02:03.81\00:02:07.68
about your bicycle?
00:02:07.71\00:02:09.24
To learn it properly you
need advice about the right
00:02:09.28\00:02:12.11
bike for you, or if it
meets your needs, even how to
00:02:12.15\00:02:14.95
adjust your seat to
learn how to ride the bike
00:02:14.99\00:02:17.12
properly and safely.
00:02:17.16\00:02:18.69
Well with me today I am
here in Tampa Florida at
00:02:18.73\00:02:20.76
Street Fit 316.
00:02:20.79\00:02:22.92
I'm with the manager Ben.
00:02:22.95\00:02:24.13
Ben how are you
doing? Fantastic!
00:02:24.17\00:02:25.83
Now listen, most of our
viewers at home don't have a
00:02:25.86\00:02:28.29
bike and maybe
looking for a new bike.
00:02:28.33\00:02:31.12
How to I know if a
bike is right for me?
00:02:31.15\00:02:33.25
Or what type of a
bike should I get?
00:02:33.29\00:02:35.32
Absolutely, what is important
to ask yourself before you
00:02:35.35\00:02:38.21
even shop for a bike, is
what kind of riding do you
00:02:38.25\00:02:42.75
even want to do?
00:02:42.79\00:02:43.76
Do you want to ride the hills?
00:02:43.77\00:02:44.90
You want to just cruise
around the neighborhood?
00:02:44.94\00:02:46.80
You know I think I might
have purchased one that looked
00:02:46.83\00:02:48.89
like a mountain bike,
but I don't ride mountains.
00:02:48.92\00:02:52.13
I just go around my neighborhood
and go down and ride.
00:02:52.17\00:02:54.79
Unfortunately that is
what most people end up doing.
00:02:54.82\00:02:57.21
They end up in a big
retail company and they just buy
00:02:57.24\00:02:59.64
something that looks neat
and has a flashy red paint job,
00:02:59.68\00:03:02.04
or what ever,
has big knobby tires.
00:03:02.08\00:03:04.36
I'm sure this will be great
for anything, unfortunately
00:03:04.39\00:03:06.90
most of those bikes are highly
inefficient and a one size
00:03:06.93\00:03:09.40
fits all attitude
doesn't really work.
00:03:09.43\00:03:11.38
Can you can think of
any where in your life were
00:03:11.41\00:03:12.80
one size fits all works.
00:03:12.83\00:03:14.30
True, and I think I'm
guilty of that myself.
00:03:14.33\00:03:16.98
So picking the right
bike and understanding it is
00:03:17.02\00:03:20.87
a vital part of enjoyment?
00:03:20.91\00:03:23.33
So I have this
bike here and say hey,
00:03:23.37\00:03:26.79
I like the way it looks.
00:03:26.82\00:03:28.13
Now how do I know, how do
I get this bike to fit me?
00:03:28.17\00:03:30.88
Gotcha, well we didn't
just this based on looks.
00:03:30.91\00:03:33.55
If you recall I led you
to this bike because you told
00:03:33.59\00:03:35.68
me what kind of
riding you wanted to do.
00:03:35.72\00:03:37.43
You said you wanted to be
fast but wasn't looking to win
00:03:37.46\00:03:39.56
the next Tour de France.
00:03:39.60\00:03:41.07
You wanted something lite,
something aluminum, something
00:03:41.10\00:03:43.30
very comfortable, something
that can handle those rough
00:03:43.33\00:03:45.49
roads that you ride
on, those brick roads.
00:03:45.53\00:03:47.26
So I found this bike for you,
00:03:47.29\00:03:49.05
but I did let
you pick the color.
00:03:49.09\00:03:51.04
Thank you! Is this
like a comfort bike?
00:03:51.08\00:03:54.36
A comfort bike is that
I sit upright, is that it?
00:03:54.40\00:03:59.32
I'm comfortable
like on a couch or?
00:03:59.35\00:04:00.83
Absolutely, the bike is a
big trade-off between comfort
00:04:00.87\00:04:03.72
and speed, generally the
more uncomfortable you are,
00:04:03.75\00:04:06.57
the faster you are.
00:04:06.60\00:04:08.46
Although not necessarily,
if it is the wrong person
00:04:10.13\00:04:12.49
setting you up, you can
be uncomfortable and slow and
00:04:12.53\00:04:14.86
then you would have
somebody to be mad at.
00:04:14.90\00:04:16.56
So we was talking
before, what size is this bike?
00:04:16.60\00:04:21.83
19 or 20!
00:04:21.87\00:04:23.76
This is a 19 inch frame and
we felt it was a good size for
00:04:23.80\00:04:26.33
you, we had you
stand over the frame.
00:04:26.36\00:04:28.68
Do you remember, we wanted
to make sure you had one to two
00:04:28.71\00:04:31.13
inches of clearance when
you are standing over that bar.
00:04:31.17\00:04:33.55
When you are on the seat we
want to make sure when you are
00:04:38.72\00:04:41.41
at full leg extension we
have got this crank all the way
00:04:41.45\00:04:44.11
forward, then your
heel just barely touches
00:04:44.14\00:04:46.87
the end of the pedal.
00:04:46.91\00:04:48.08
Let's make a little
adjustment, that was my mistake.
00:04:48.12\00:04:50.12
So right here, they're so
full extension of that leg.
00:04:52.21\00:04:54.40
You've got proper
extension and now we want to ask
00:04:54.43\00:04:56.82
ourselves how competitive
versus how comfortable
00:04:56.85\00:04:59.20
we want to be?
00:04:59.24\00:05:00.51
Now that will have a bearing
on one, how we adjust the seat,
00:05:00.54\00:05:03.10
and how we adjust
these handle bars.
00:05:03.13\00:05:04.92
I do not want to be
cramped down like this
00:05:04.96\00:05:06.58
when I am riding.
00:05:06.61\00:05:07.99
I want to be
upright and enjoying myself.
00:05:08.02\00:05:09.74
Okay, comfortable and upright
just like we talked about.
00:05:09.77\00:05:12.38
Now if you wanted to be a
little bit faster we could
00:05:12.42\00:05:15.00
actually slide this
seat forward on the rails.
00:05:15.03\00:05:16.77
If you look at the seat
on your bicycle you can tell
00:05:16.80\00:05:18.89
there is rails and adjustments
where you can slide it
00:05:18.93\00:05:20.98
forward or back.
00:05:21.02\00:05:22.46
The closer it is over the
pedal, but faster you will be.
00:05:22.50\00:05:24.98
But generally the less
comfortable the bike will be.
00:05:25.01\00:05:28.08
Gotcha, now in the store
there is specials you guys
00:05:28.12\00:05:31.12
do here, you guys have a
special device to hook people up
00:05:31.15\00:05:34.08
on to size them?
00:05:34.12\00:05:35.61
Absolutely, when we fit
you on a bicycle in the shop we
00:05:35.64\00:05:37.85
want to make sure that it
is absolutely the perfect bike
00:05:37.89\00:05:40.19
for you because it is very
important that after you buy
00:05:40.22\00:05:42.49
that bike that
you keep riding it.
00:05:42.52\00:05:44.32
We want people to see
you out there on our bikes.
00:05:44.36\00:05:46.32
We want you to meet
your goal which is to be fit,
00:05:46.35\00:05:48.28
have fun, and
have the right bike.
00:05:48.32\00:05:50.41
If it is not comfortable it
will end up in the garage or
00:05:50.45\00:05:52.65
coming back to the shop
and none of those are a good
00:05:52.69\00:05:54.86
ending to the situation.
00:05:54.89\00:05:55.86
Definitely,
definitely, definitely!
00:05:55.87\00:05:56.95
We make sure it is a perfect
fit for you before you leave.
00:05:56.98\00:05:59.67
You are talking about peddling
overhead, don't you have
00:05:59.71\00:06:02.53
another one that gives
less, a different type of feel
00:06:02.57\00:06:05.36
if I have like knee
problems or something?
00:06:05.40\00:06:07.36
We sure do, we have a
bicycle here that will take some
00:06:07.39\00:06:09.64
of that pressure off
of your knees if you have
00:06:09.68\00:06:11.58
any issues with that.
00:06:11.61\00:06:12.70
And this is also a
more comfortable cruiser.
00:06:12.74\00:06:15.51
I notice that this
one, the pedals are forward.
00:06:15.54\00:06:18.28
Absolutely!
00:06:18.31\00:06:19.31
It's almost like I'm reclining,
I'm pedaling away from me.
00:06:19.34\00:06:21.44
That's correct, this is a
new frame technology which
00:06:21.47\00:06:24.08
stretches that frame out
and put you further back behind
00:06:24.12\00:06:26.59
the pedal and you had that
motorcycle chopper position.
00:06:26.63\00:06:29.07
It feels pretty cool.
00:06:29.10\00:06:30.93
You are closer to the ground
and further behind the pedals.
00:06:30.96\00:06:33.13
It is a much
more comfortable ride.
00:06:33.16\00:06:34.69
I still have the agility I need?
00:06:34.73\00:06:36.19
Absolutely, you can get the
bike with the same gear ranges
00:06:36.22\00:06:39.22
you have with your faster
bicycles, or you can get this
00:06:39.25\00:06:42.21
all the way down simple.
00:06:42.25\00:06:43.63
How often should I
get my bike checked?
00:06:43.66\00:06:45.25
You should have your
bike, depending on how often you
00:06:45.29\00:06:47.48
ride it, if you ride your
bike all the time at least
00:06:47.51\00:06:49.67
seasonally four times a year.
00:06:49.70\00:06:51.63
If you ride it every now
and then, a weekender, at least
00:06:51.66\00:06:54.15
twice a year just like
changing your oil in your car.
00:06:54.19\00:06:56.72
You want to make sure that
that bike is in tune and most
00:06:56.75\00:06:59.24
importantly, safe.
00:06:59.28\00:07:00.72
Because most people do not
realize there so many different
00:07:00.76\00:07:02.58
moving parts on a bike.
00:07:02.61\00:07:04.87
You want to make sure
they are all working properly,
00:07:04.91\00:07:06.82
the way they are supposed to.
00:07:06.85\00:07:08.17
Sometimes jerking
get in the wrong place
00:07:08.20\00:07:09.90
and affect things.
00:07:09.93\00:07:11.06
Before you know it, I
hate to find out the hard way,
00:07:11.09\00:07:15.11
as I'm riding my bike and I
injure myself when I basically
00:07:15.14\00:07:18.80
could have done that.
00:07:18.84\00:07:20.15
Absolutely, not only
injure yourself but it can be as
00:07:20.19\00:07:22.76
simple as going on a 15
mile ride with your family and
00:07:22.79\00:07:25.33
at 71/2 miles a
rear gear goes out.
00:07:25.37\00:07:28.93
And I'm way out there, that's
a long walk carrying a bike.
00:07:28.96\00:07:32.16
Absolutely.
00:07:32.20\00:07:33.42
Anyhow, Ben thank you so much.
00:07:33.46\00:07:34.78
It was a pleasure learning
about bicycles and how to size
00:07:34.81\00:07:37.21
a simple bike.
00:07:37.25\00:07:38.54
Those of you at home,
check your local specialty shop
00:07:38.57\00:07:41.50
around you for assistance there.
00:07:41.53\00:07:43.23
If you want you can
adjust your foot pedal forward,
00:07:43.26\00:07:46.31
and get you the right
height for your seat, and get
00:07:46.34\00:07:49.35
yourself fitted
properly at home, right?
00:07:49.39\00:07:51.44
Absolutely!
00:07:51.48\00:07:52.53
Awesome, take care.
00:07:52.56\00:07:53.97
Come on in Dora.
00:07:55.12\00:07:56.32
Now for you at home just
grabbing a bike off the rack
00:07:56.35\00:07:59.44
sometimes might not
always be a good idea.
00:07:59.47\00:08:01.66
Working with the specialty
shop likes to make sure you get
00:08:01.69\00:08:04.49
the right product that you
are looking for and will use
00:08:04.53\00:08:07.29
that investment for a long time.
00:08:07.33\00:08:09.87
Okay with me
today is Dora Bayles.
00:08:09.90\00:08:11.96
How are you
doing? I'm doing fine
00:08:11.99\00:08:13.97
so you are house mom
is that it? That's right!
00:08:14.01\00:08:17.63
House mom, but let's
let people know you are
00:08:17.66\00:08:21.24
missionary as well.
00:08:21.28\00:08:22.82
Yes I was! You was a
missionary, and where?
00:08:22.86\00:08:25.19
In Zambia. Zambia Africa.
00:08:25.23\00:08:27.87
How long were you
there for? Six years!
00:08:30.29\00:08:33.19
You're doing a new workout
program for how long now?
00:08:33.22\00:08:36.28
I started about a month
ago on Monday, Wednesday,
00:08:36.32\00:08:39.46
and Friday, working with
weights and on Tuesdays and
00:08:39.49\00:08:42.60
Thursdays I'm doing some cardio.
00:08:42.63\00:08:44.34
She is not going to be
foreign to these exercises.
00:08:44.37\00:08:48.73
She has been active for
while so I can have a lot of fun
00:08:48.77\00:08:51.32
with her today, isn't that it?
00:08:51.35\00:08:52.76
Our first exercise we're
going to do is a shoulder press.
00:08:52.80\00:08:57.25
Go ahead and
grab your dumb bells.
00:08:57.29\00:08:58.26
We are going to do a
one leg shoulder press.
00:09:01.16\00:09:03.04
Okay I want you to take
your right leg off the ground.
00:09:03.08\00:09:05.90
Were going to do a
straight up shoulder press.
00:09:05.94\00:09:08.30
Straight up over your head.
00:09:08.33\00:09:09.30
This is working our shoulders,
and bring it back down.
00:09:12.78\00:09:14.77
It is also going to cause
your body to have a little
00:09:14.81\00:09:16.76
reaction down at the bottom.
00:09:16.80\00:09:18.59
Her knees, her ankles,
everything will be wobbling.
00:09:18.63\00:09:21.95
It feels awkward standing
on one leg doesn't it? Yes!
00:09:21.99\00:09:24.97
If it's too challenging
you may put your toe down and
00:09:25.00\00:09:27.95
that gives a
little assistance for you.
00:09:27.98\00:09:30.53
I want you to place the
emphasis on your left leg here.
00:09:30.57\00:09:33.49
You're doing wonderful
give me one more of that arm.
00:09:33.53\00:09:36.41
Go ahead and switch sides.
00:09:38.85\00:09:40.42
Press it up for six.
00:09:40.45\00:09:43.64
Now look at you, you notice
one side she is able to have
00:09:47.77\00:09:50.18
more support and more control.
00:09:50.22\00:09:52.78
Let's do two more.
00:09:56.75\00:09:58.33
Wonderful, let me
have the dumb bells.
00:10:01.61\00:10:03.98
I will take them
out of the way for you.
00:10:04.01\00:10:06.31
Once again we always do an
active rest and today for our
00:10:06.34\00:10:09.28
active rest were going
to do basic side steps.
00:10:09.31\00:10:10.93
Okay let's step to the right.
00:10:10.97\00:10:12.40
That's what together I
we'll do it for 30 seconds.
00:10:12.44\00:10:19.28
So do you miss Africa? Yes I do.
00:10:19.32\00:10:21.88
What do you miss
about Africa? The people.
00:10:21.92\00:10:25.39
The people?
00:10:25.43\00:10:26.64
Yes it was hard to
leave, the people were great.
00:10:26.67\00:10:28.99
You don't have nice
people here in Illinois?
00:10:29.03\00:10:31.28
Oh there is some nice
people here but just being there
00:10:31.32\00:10:34.38
six years and
relationships developed.
00:10:34.41\00:10:36.88
You mean the relationship
you had with people?
00:10:36.92\00:10:39.32
Not just people
in general right?
00:10:39.36\00:10:40.97
Right! I'm just
giving you a hard time.
00:10:41.00\00:10:43.85
Okay that was a good job.
00:10:43.89\00:10:45.97
Now the next
exercise were going to do,
00:10:46.00\00:10:48.47
is the ball, dumbbell fly.
00:10:48.51\00:10:50.25
I want you to go
ahead and sit on the ball.
00:10:50.28\00:10:52.39
I will get the
dumbbells for you.
00:10:52.43\00:10:54.69
I want you to go ahead
and roll out on your back.
00:10:54.73\00:10:57.80
Bring your feet back
towards the ball a little bit.
00:11:00.69\00:11:03.76
Your dumb bells here and
were going to slightly bend
00:11:06.64\00:11:08.85
the elbows and
lift your pelvic up.
00:11:08.88\00:11:11.62
Engage your core, we are
going to open and fly it in.
00:11:11.65\00:11:16.66
That's one, two this exercise
works your pectoral muscles.
00:11:16.69\00:11:25.09
It's good for developing
the shoulders as well.
00:11:25.12\00:11:28.40
But mostly the pectoral muscles.
00:11:28.44\00:11:32.47
Are you breathing
down there? Yes I am!
00:11:35.59\00:11:38.39
We are going to stop at 12.
00:11:38.42\00:11:40.73
We're going for two more.
00:11:45.24\00:11:48.36
You are a champ at this.
00:11:51.67\00:11:53.37
Go ahead and roll
back up on the ball.
00:11:53.40\00:11:54.77
Let's go right back
to our side steps again.
00:11:54.81\00:11:57.12
Okay let's do our
side steps, 30 seconds.
00:12:01.27\00:12:03.05
Ready go!
00:12:03.08\00:12:04.05
So how many kids
do you have? Three!
00:12:08.98\00:12:11.43
Three kids, alright.
00:12:11.46\00:12:13.73
Are you very
active with the kids?
00:12:13.77\00:12:15.42
Yes, very active.
00:12:15.45\00:12:17.47
Do you spend a lot of time
at home doing fun activities?
00:12:17.50\00:12:21.32
We do a lot of different things.
00:12:21.35\00:12:23.55
So being here in southern
Illinois, what do you guys do
00:12:23.59\00:12:28.07
in the winter
time for activities?
00:12:28.11\00:12:29.83
Well actually this is the
first time the kids has spent
00:12:29.86\00:12:33.49
their time in snow since
we have been back from Africa
00:12:33.52\00:12:37.11
and we did a lot of sledding.
00:12:37.15\00:12:38.42
Oh really, so that was a
good experience for them?
00:12:38.46\00:12:40.47
Yes it was, they
had a great time.
00:12:40.50\00:12:42.79
I love that, you
see family fun is it.
00:12:42.82\00:12:45.03
Alright the next exercise
were going to do is going
00:12:45.07\00:12:47.97
to be real lunges.
00:12:48.00\00:12:49.36
What I want you to do, I'm
laughing here, we're going to
00:12:49.40\00:12:54.31
step back with our right
leg and maintain 90° on our
00:12:54.34\00:12:59.21
front leg and come back up.
00:12:59.25\00:13:01.33
Step back out and come back up.
00:13:01.36\00:13:04.10
And we will do with
our right leg first.
00:13:04.13\00:13:06.60
Are you ready? Um hum!
00:13:06.63\00:13:07.76
Alright step out back
and come back up, that's one.
00:13:07.79\00:13:12.00
That's two, you notice
she is making 90°, like a L.
00:13:12.04\00:13:16.21
Three, very good form.
00:13:16.24\00:13:19.19
Four, five, six,
00:13:19.22\00:13:24.88
seven, and one more and eight.
00:13:24.92\00:13:29.07
Go ahead and switch legs.
00:13:29.10\00:13:30.28
One, two, three,
00:13:30.31\00:13:36.93
four, five, six,
00:13:36.96\00:13:43.51
seven, and wonderful you make
it look like you're a champ.
00:13:43.54\00:13:48.83
Alright, our side steps
again are you ready? Let's go.
00:13:48.87\00:13:54.12
So in Africa, what
was their culture like?
00:14:00.76\00:14:04.45
Are there active people there?
00:14:04.48\00:14:06.78
Somewhat, they
walked everywhere.
00:14:06.81\00:14:09.04
So they walked to stores,
walked throughout the city.
00:14:09.07\00:14:12.70
Are there a lot of diseases
there, or the same as we suffer
00:14:12.74\00:14:16.86
here in the United States?
00:14:16.89\00:14:18.28
Yes, but Malaria is a big
one. Malaria is a big one!
00:14:18.31\00:14:22.08
So basically in their country
they are more active because
00:14:22.12\00:14:27.56
they have to walk
around, it isn't from choice?
00:14:27.60\00:14:29.49
Right, right!
00:14:29.52\00:14:31.15
Their lifestyle wasn't a choice,
I guess we have more luxury here
00:14:31.19\00:14:34.93
and we choose
not to be as active.
00:14:34.96\00:14:37.06
They just don't
have a choice like we do.
00:14:37.10\00:14:39.19
Right! I don't know if
that is good thing or bad.
00:14:39.23\00:14:41.05
Our last exercise we are going
to do is like chopping wood.
00:14:43.43\00:14:46.69
We are going to start with
the dumbbell and go down into
00:14:46.73\00:14:49.96
a low position and then
come up to a high position.
00:14:49.99\00:14:53.72
So most like were
sitting down in a squat and
00:14:53.75\00:14:56.47
then going back up.
00:14:56.50\00:14:57.77
One, there's two, wonderful.
00:14:57.81\00:15:03.30
Three, now follow
your head with your arms.
00:15:03.34\00:15:05.89
Four, five, six,
let's go two more.
00:15:05.92\00:15:11.68
That's seven,
and one more, eight.
00:15:11.72\00:15:15.43
Go ahead and
switch to the other side.
00:15:15.47\00:15:19.11
Were going down to the
right and come up to the left.
00:15:19.15\00:15:21.53
Two, three, four,
00:15:21.57\00:15:29.41
five, six, seven,
00:15:29.44\00:15:37.21
eight, good job,
let me have that.
00:15:37.25\00:15:41.38
Your breathing heavy now
on that one, I like that.
00:15:41.41\00:15:43.25
You're feeling this? Yeah I am.
00:15:43.28\00:15:45.31
Let's do our side steps again.
00:15:45.34\00:15:47.34
So your goal is to
get in better shape?
00:15:58.44\00:16:02.09
Yes, to lose weight
and get in better shape.
00:16:02.12\00:16:04.72
So this is some you're
going to do for the rest of your
00:16:06.85\00:16:08.14
life, is that
it? If I can I will.
00:16:08.17\00:16:10.41
God willing right? That's right!
00:16:10.45\00:16:12.62
Have you noticed a difference
since you started exercising?
00:16:12.66\00:16:16.99
I don't feel as tired, once
I keep working out I'm not as
00:16:19.19\00:16:23.76
tired, I have more
energy throughout the day.
00:16:23.79\00:16:26.07
Alright let's grab
and test our heart rate.
00:16:26.11\00:16:28.35
Alright your right
where you need to be.
00:16:41.03\00:16:43.78
For those of you at home this
is the time where we want to
00:16:43.82\00:16:48.93
talk about you
sending us an e-mail.
00:16:48.97\00:16:51.35
An e-mail with all your
questions, or you have seen
00:16:51.38\00:16:54.64
something on the
program or say, Casio I want to
00:16:54.68\00:16:57.90
learn more about that.
00:16:57.94\00:16:59.12
You had a pretty cool guest
and you want to leave a comment
00:16:59.15\00:17:02.00
about that,
that is fine send to:
00:17:02.04\00:17:04.13
Let's move back to our exercises
again and this time I'm
00:17:17.05\00:17:20.43
going to do them with you.
00:17:20.47\00:17:21.64
Let's get you back to dumbbells.
00:17:21.67\00:17:23.75
We're doing a shoulder press
and I will grab my dumb bells.
00:17:25.79\00:17:28.27
Okay shoulder press
straight up, that's one.
00:17:34.26\00:17:36.71
That's two, three, four,
00:17:36.75\00:17:43.44
five, six, seven, and eight.
00:17:43.48\00:17:47.83
Let's go ahead and switch sides.
00:17:47.87\00:17:52.19
One, two, three, four,
00:17:52.22\00:18:00.17
five, six, seven, and eight.
00:18:00.21\00:18:05.51
I felt those. So did I!
00:18:05.54\00:18:10.77
Now it was hard as you noticed
Dora's had her toes down for
00:18:10.81\00:18:15.68
support and balance.
00:18:15.72\00:18:17.27
If you need to do
that it's perfectly fine.
00:18:17.30\00:18:18.99
Let's go right
into our side steps.
00:18:19.03\00:18:20.29
You're doing pretty
good Dora. Thank you!
00:18:39.17\00:18:40.81
Has anybody explain to you
that, or say anything to you,
00:18:40.85\00:18:43.51
that remind you of your
friend Dora the Explorer since
00:18:43.55\00:18:46.17
you were in Africa?
00:18:46.21\00:18:47.52
My kids call me Dora the
Explorer since I went to Africa.
00:18:47.55\00:18:50.01
The kids like that program.
00:18:50.05\00:18:51.37
They used to, they
have outgrown it now.
00:18:51.40\00:18:55.77
When I heard the name Dora
the Explorer I thought hey,
00:18:55.81\00:18:58.14
I want your autograph.
00:18:58.17\00:18:59.86
We are going to go
on to our next exercise.
00:18:59.90\00:19:02.37
Ball dumbbell flies.
00:19:02.41\00:19:05.77
I'll grab the dumb bells
for you, the ball for you.
00:19:05.80\00:19:08.23
Go ahead and roll on
your back and get in position.
00:19:11.90\00:19:15.80
I'm going to grab
mine and do them with you.
00:19:18.82\00:19:22.26
Sorry to keep you holding.
00:19:27.45\00:19:28.85
Are you ready, let's go.
00:19:28.88\00:19:30.24
Remember on this exercise
you want to keep your body nice
00:19:32.87\00:19:35.21
and flat like you're
in a bridge position.
00:19:35.25\00:19:37.64
We are going to stop at 12.
00:19:47.22\00:19:49.24
How are you feeling
Dora? I'm feeling good!
00:19:49.27\00:19:52.25
Two more.
00:19:55.07\00:19:56.42
Alright, that was wonderful.
00:19:59.50\00:20:01.07
I felt that in my chest muscles.
00:20:01.10\00:20:02.66
Let's go back to our side
steps again for 30 seconds.
00:20:08.89\00:20:11.63
Are you ready, let's go.
00:20:11.66\00:20:13.40
So your goal is to
lose some weight? Yes!
00:20:19.32\00:20:21.54
I think that is the
number one New Year's resolution
00:20:21.58\00:20:27.04
a lot of people have used
to try and control body weight.
00:20:27.08\00:20:30.68
What it takes is resistant
training and aerobic training
00:20:30.71\00:20:34.28
and really wanting to
control your eating habits.
00:20:34.32\00:20:36.37
But there is one more thing
that I would like to throw in.
00:20:36.41\00:20:38.43
What's that?
00:20:38.47\00:20:39.68
Your foundation and that
is understanding who you are,
00:20:39.71\00:20:43.04
and what you are in the
eyes of your Father and that
00:20:43.07\00:20:46.33
gives you the reason to do
the things you need to be doing.
00:20:46.37\00:20:49.16
It helps you to stay focused
when you make goals like that,
00:20:49.20\00:20:51.96
why do people
want to lose weight?
00:20:51.99\00:20:53.85
An attempt to look
healthier and be healthier.
00:20:53.89\00:20:57.47
Well at least I hope
that is the real reason.
00:20:57.50\00:21:01.04
And not to just to
get into a size four.
00:21:01.08\00:21:03.23
We are going to move
on to our next exercise.
00:21:03.26\00:21:05.83
Were going to
do our real lunges.
00:21:05.87\00:21:08.17
I ready to do them with you.
00:21:08.20\00:21:09.68
Now I'm going to show a modified
version for these lunges.
00:21:09.71\00:21:12.40
Go ahead and step back, we
stepped back with our right leg.
00:21:12.44\00:21:15.71
Now go straight down and
very deep is how Dora is going
00:21:15.74\00:21:18.98
to continue and do them.
00:21:19.01\00:21:20.24
But I'm going to do it
for those that are beginners,
00:21:20.27\00:21:23.82
just a slight step back
and you are not going so deep.
00:21:23.85\00:21:27.37
Now if you want
to go to advance,
00:21:32.97\00:21:34.31
you come out with your leg.
00:21:34.35\00:21:36.99
One more Dora,
wonderful let's switch legs.
00:21:37.03\00:21:41.32
Okay let's step back.
00:21:41.36\00:21:43.76
Now the advance that I am
doing is bringing my leg all the
00:21:43.79\00:21:48.56
way up and back and coming up.
00:21:48.59\00:21:50.76
It makes it a little harder,
a little more support and
00:21:55.07\00:21:57.27
balance, for those
who want to modify again,
00:21:57.31\00:22:00.15
it is a short one.
00:22:00.19\00:22:01.68
Wonderful that is plenty.
00:22:05.65\00:22:07.08
How are you feeling? Good! Good!
00:22:07.12\00:22:08.21
Let's go back
toward side steps again.
00:22:11.25\00:22:13.16
Dora you're doing
really good, do you know that?
00:22:29.84\00:22:31.47
Thanks, I'm trying.
00:22:31.51\00:22:34.44
You know this counts
for your workout today,
00:22:34.48\00:22:36.04
you don't have to go to the gym.
00:22:36.08\00:22:37.52
Let's go and grab
your dumb bells and we'll
00:22:39.65\00:22:41.41
start chopping wood.
00:22:41.45\00:22:43.10
This time we're
going to do five each side.
00:22:43.14\00:22:45.16
Were going to start off
by going down and follow-up,
00:22:45.20\00:22:51.24
turning our head as one.
00:22:51.28\00:22:52.58
Two, three,
00:22:52.62\00:22:57.74
four, and five now
what do the other side.
00:22:57.77\00:23:04.58
Down and come
up, one to the left.
00:23:04.62\00:23:08.20
Two, three,
00:23:08.23\00:23:13.09
four, and one more, five.
00:23:13.13\00:23:18.97
Now the secret of that
exercise was, well Casio I never
00:23:19.00\00:23:22.74
chopped would like that before.
00:23:22.78\00:23:24.26
It is a little different
modification for working our
00:23:24.30\00:23:26.76
Trans version muscles and
rotating, coming through the hip
00:23:26.80\00:23:30.39
as well, and just an
all-around full body exercise.
00:23:30.43\00:23:35.11
So Dora I am excited that
it's over, I'm just joking.
00:23:35.15\00:23:39.80
I said that it is over.
00:23:39.83\00:23:41.18
You didn't hear
that, she said me too.
00:23:41.21\00:23:43.72
This is the time,
right now, where we want
00:23:45.93\00:23:48.54
you to learn something.
00:23:48.58\00:23:50.26
The reason we're doing
Action 4 Life is to make changes
00:23:50.30\00:23:52.45
in your life but
also involve knowledge.
00:23:52.49\00:23:55.18
Let's check out
this wellness tip.
00:23:55.22\00:23:56.66
Follow these tips:
00:24:02.28\00:24:03.41
or do other activities that
particularly support your weight
00:24:08.89\00:24:11.91
Well Dora and I were
just talking about that,
00:24:20.01\00:24:22.50
loosing weight is important.
00:24:22.54\00:24:25.25
Those are important keys
to learn if you really want to
00:24:25.28\00:24:27.68
make those changes to
your body composition.
00:24:27.72\00:24:29.47
You have to work folks,
you can't just sit around,
00:24:29.51\00:24:32.77
you can't just take a pill
because you have to reverse
00:24:32.81\00:24:36.04
what you have been
doing all these years.
00:24:36.07\00:24:37.43
Which was nothing, now
we have to do something.
00:24:37.47\00:24:39.79
That is why we make a
change because just like our
00:24:39.82\00:24:42.11
relationship with the
Lord, it takes action.
00:24:42.15\00:24:44.24
Without that relationship
of growing close to our
00:24:44.27\00:24:46.42
Heavenly Father we
become very stagnant.
00:24:46.46\00:24:48.33
Christ said He will spew
us out if we are lukewarm.
00:24:48.36\00:24:51.62
He wants us to be passionately
on fire for Him because
00:24:51.65\00:24:54.83
that is what it is all about,
the relationship with the Lord.
00:24:54.87\00:24:56.92
That's the same thing
that happens when you exercise.
00:24:56.95\00:24:58.77
You have to dive
into it and get involved.
00:24:58.80\00:25:02.21
Are you ready for cool down?
I'm ready for the cool down.
00:25:02.25\00:25:05.71
Let me get the mat for you.
00:25:05.75\00:25:07.28
You can go ahead
and lay on your back.
00:25:11.85\00:25:15.10
Your leg is straight down, and
this leg is straight up here.
00:25:20.30\00:25:23.71
For those at home we
are going to show you how to
00:25:23.74\00:25:26.25
stretch once again.
00:25:26.28\00:25:27.48
Dora put your hands up
here and I want you to hold that
00:25:27.51\00:25:30.04
until a mild discomfort.
00:25:30.07\00:25:31.62
Do you feel that? Um hum!
00:25:31.66\00:25:33.14
Now I don't want you to
fight your leg, I want you to be
00:25:33.18\00:25:35.46
able to feel your
muscles are starting to quiver.
00:25:35.50\00:25:40.20
No, I can feel the stretch.
00:25:40.24\00:25:42.25
You can feel the stretch? Right!
00:25:42.29\00:25:43.42
Now watch this because it
is going to be a nice tip.
00:25:43.46\00:25:46.55
Bring your toes down and
you will feel more stress.
00:25:46.58\00:25:49.64
Yes I do! I can feel it.
00:25:49.68\00:25:53.42
Wonderful, let's
stretched the other leg.
00:25:55.13\00:25:56.64
Okay, hold it there for a while.
00:25:59.90\00:26:02.47
Now let's bring your toe down.
00:26:04.79\00:26:07.03
I'm not pressing too
hard am I? No it's just fine!
00:26:09.90\00:26:13.25
Go ahead and bend your knees.
00:26:15.42\00:26:16.71
This is a very unique
stretch, were stretching
00:26:16.75\00:26:20.82
the lower back.
00:26:20.86\00:26:21.86
Sit up a little bit and
put your left leg first.
00:26:21.89\00:26:26.72
Were going to put our
right arm behind our left leg
00:26:26.75\00:26:30.87
which is bent, and we are
going to rotate to stretch
00:26:30.91\00:26:34.99
our back, are you
feeling that? Yes I do!
00:26:35.03\00:26:36.97
Good, let's do the other side.
00:26:40.95\00:26:42.64
Let's get a good
stretch in there.
00:26:44.41\00:26:46.37
You can stay right
there and hold that
00:26:49.22\00:26:51.67
because I'm going
to close this out.
00:26:51.71\00:26:54.09
Life can sometimes
seem like a roller coaster.
00:26:54.12\00:26:57.50
There's ups and downs, highs
and lows, twists and big dips.
00:26:57.53\00:27:02.03
Don't fear the
ride lean into it.
00:27:02.07\00:27:04.95
You can even scream
at times, it's okay.
00:27:04.98\00:27:08.42
Remember God is always
with you on this roller coaster
00:27:08.46\00:27:11.75
we call life.
00:27:11.78\00:27:13.38
He never leaves you and He
will always be there to guide
00:27:13.42\00:27:16.12
you and protect you.
00:27:16.15\00:27:17.17
This is Casio
reminding you that action is
00:27:17.20\00:27:19.08
the key for life.
00:27:19.11\00:27:20.42
It is my prayer that the
Lord gives you strength and
00:27:20.46\00:27:22.59
encouragement to
take action everyday.
00:27:22.63\00:27:24.85
God bless, and
thank you for watching.
00:27:24.88\00:27:27.03
I will see you next
time and you keep flexing
00:27:27.07\00:27:29.25
those faith muscles.
00:27:29.28\00:27:30.83