The following
program presents workouts you
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can use to improve your
physical fitness. Please
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be sure to consult
your physician before
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beginning this or
any exercise routine.
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Hi, my name is Casio
Jones and this is Action
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4life. We have a
wonderful workout for
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you today, matter of
fact its one of workouts
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that I'm doing one
of projects I'm working
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on. But first let's
talk about superfood
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nutrition. It sounds
great, sounds exciting,
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I'm so eager to learn
more about this, and I
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hope you are as well.
Let's go and learn about
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superfood nutrition.
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We know this lately
in our country and even
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around the world
there is a huge talk about
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Going Green. But,
do you know Going Green
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has another competition
that comes in nutrition?
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There is
something called superfood
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nutrition and you
know that FDA, a few years
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ago has talked
about say that average
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American needs
to consume 400% more
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greens in a daily
diet. That's a lot 400% more.
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So, grab your green,
but I have something that's
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even better for
that. Something that's
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convenient and simple
and it taste great. I've
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here in Tampa,
Florida at the headquarters of
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Living Fuel, and
with me today is K.C.
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Craichy and he is
gonna tell us about superfood
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nutrition. K.C.,
how you are doing my
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brother? Absolutely
great, absolutely great!
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Okay, let's get
right down to. What is
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superfood nutrition?
Well, here is the deal,
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do we know medically
that there are 50 plus
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depend on highest
levels of 53 essential
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nutrients. Essential
means you have to take
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in from your diet with
the exception of vitamin
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D, which you can
get some from the some,
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but not enough, right,
okay. So, 53, if you are
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deficient in
anyone of the 53 and most
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whether you exam
or, yes, you have
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physiological consequences as a
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result. Let's take an
Athlete cramping up for
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instance. Correct.
Okay. Or not seen very well or
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night blindness or
whatever. Okay, 53,
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just a little
deficiency. Now if any of the 53
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are absent then
death is the result.
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So, but bodies do not
get what it needs. The
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bodies do not get
what it needs. So, there is
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example all around the
world but interestingly
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the people from this
Institute out of Landon
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recently came out and
said that Athletes are
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the fastest growing
segment of the amount
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rich population. Now,
isn't that interesting?
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There are reasons
one of over reliance on
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exercise. I think, yes
that is I exercise so I
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can need anything
I want. You how many
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times have you
heard that brother?
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Constantly! Okay that is number
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one, number two
reliance on sports
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supplementation.
That was poplar little
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creatinine, makes
some protein power on now
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the basis are covered
all 400% more greens are
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going down. Exactly,
right, so this is a big
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problem now and that
actually is not every
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many people in that
same but most people
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they don't have way
of get know. So, we came
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up with superfood
nutrition which says we
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combined those
basic 53 with known
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superfoods. Nutrients
in superfoods that provide
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the known and
non-known essential
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nutrients provides
cofactors, known and
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essential and nonessential and
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conditionally
essential, and other things we
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don't even know
about. So, you combine all
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these, the highest
most bio-available forms of
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each nutrient with the
superfoods and it comes
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together provide
everything the body
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needs. You talking
of Kitten sink, K.C.
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That's right its
critically important. It is!
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Now know we talk
about, you know the four
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corners of optimal
nutrition within that you
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are dealing with now
calorie restriction with
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optimal nutrition you
love that, I love that.
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Cut the calories
with mix up the nutrients.
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Okay so we have now
seen a works that 3000
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studies to say that
actually extends life
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that lay disease,
enhance performance,
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optimize weight, you
know increases energy
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the whole bit okay, but
now then arugue whether or
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not it works anymore the
scientific argument is wide
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as it work. So, that
gone beyond does it worry,
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but why does it
worry. Okay so they got the
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calorie restriction
and one group of scientist
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say whether recent
calorie restriction works
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because if you cut the
calories you bring down
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the oxidative
stress in the body.
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Few radicals, few
radicals or if you add
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anti-oxidants, you also
points the few radicals.
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So, in a oxidants you
know few radical to an
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aging is the reason
that low calorie woks and
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did studs and they
show the same is also is low
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calorie using at
oxidants, and low
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oxidative stress.
The second group said no
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it's not the reason,
the reason if you cut the
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calories you
actually lower the glycemic
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response. So, even if
you eat less sugar you
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gonna reduce the
glycemic response
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right. And guess
what they did 150% of the
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calories and the
greens, we talked about the low
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glycemic greens and
got the same as also is
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called Restriction.
Okay, so the fourth was
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the fish oils, the
healthy fats and they show they
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are able to get the right
fat and extend life to lay
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disease against
forms optimize weight
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increase energy on so
on, just by adding the
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right facts to the
diet. So, I talked about one
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study your old
nutrition 2002. There are four
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groups of mice the
first group was they all can
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eat American diet
right. The sad diet. All they
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wanna the sad diet
real. All they want whenever
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they want, right. So,
they are eating and look
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average of 232
days, wow! This is on the
00:05:47.44\00:05:50.45
American diet. So,
the second group was the
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same food but they
add fish oil, the only the
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difference same
amount of foods, same eating
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methods they live
average of a 100 days
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longer. So, adding fish oil.
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Just adding fish oil.
The third group I call this a
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slim fast group
because it's only this much
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garbage and only
this much garbage okay, so
00:06:07.76\00:06:10.00
they add, they cut
the calories by, note the
00:06:10.03\00:06:14.40
slim fast is better
than lot of lot things
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sensitively but
anyway the point they cut the
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calories by 40%, right
and those mice live 200
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days longer then
the first group just by
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cutting the same
garbage calorie by 40%.
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So, did they add fish
oil to that one? No. So, just
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reduce some
calories. Yes reduce some
00:06:28.00\00:06:29.27
calories regardless
okay, now fourth group
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as we talked
about. They cut the 40%
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calories then add the
fish oil they live 400
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days longer
then the first group.
00:06:36.62\00:06:38.98
You know it's important
for people to understand
00:06:39.01\00:06:42.35
a home. Our body
created to have, have
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nourishment and
when we supply it, it
00:06:46.13\00:06:49.78
functions properly,
hardly to a machine,
00:06:49.81\00:06:53.10
and just keeps
going, and going, and going,
00:06:53.13\00:06:55.90
and is argued by,
just keeps going and going.
00:06:55.93\00:06:58.12
But, I yet look at it
is looking your body at
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the way God
created. Have you ever seen
00:07:02.59\00:07:03.77
your self how God
is like, I call like a
00:07:03.80\00:07:05.52
universe inside of us.
All of the different cells
00:07:05.55\00:07:07.89
out there; start all the
different cells inside of
00:07:07.92\00:07:10.01
us. The liver cells
different and the lung
00:07:10.04\00:07:12.45
cells and kidney
cells are different then
00:07:12.48\00:07:13.89
pancreatic cells.
And is our responsible
00:07:13.92\00:07:15.90
providing nourishment
for very single cell and
00:07:15.93\00:07:18.80
if you provide what it
needs, it lives longer,
00:07:18.83\00:07:21.42
it's healthy be more
efficient to complete
00:07:21.45\00:07:24.08
task and we live and
we have often health.
00:07:24.11\00:07:27.00
You know they stays
out there they says the
00:07:27.03\00:07:28.17
nutrition is more
important then exercise.
00:07:28.20\00:07:30.06
Yes, and they
say exercise is more
00:07:30.09\00:07:31.70
important to
nutrition. The truth is they are
00:07:31.73\00:07:33.56
both usually
important, is right. But, if you
00:07:33.59\00:07:35.29
don't feel like if you
not gonna exercise and with
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the right nutrition
you can take your energy
00:07:37.80\00:07:39.20
levels at point will
you have to exercise.
00:07:39.23\00:07:41.42
K.C you gonna have to
do this again, assure,
00:07:41.45\00:07:44.18
assure. K.C thank you so much.
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God bless you
brother keep it up.
00:07:46.24\00:07:47.70
Hey super was it call?
00:07:47.73\00:07:48.70
Superfood nutrition.
00:07:48.71\00:07:49.68
Superfood nutrition
is important so go out
00:07:49.69\00:07:52.27
there and learn
more. How can learn more
00:07:52.30\00:07:53.57
about you that?
Livingfuel.com, just
00:07:53.60\00:07:55.22
have some livingfuel.com. Check
00:07:55.25\00:07:56.86
out the Livingfuel.com,
but hey brothers and
00:07:56.89\00:07:59.45
sister you got get
God's way and live God's way.
00:07:59.48\00:08:03.30
Welcome back I
really hope you got some
00:08:03.33\00:08:05.38
information about
superfood nutrition.
00:08:05.41\00:08:07.45
Some point understand
exactly which by knees
00:08:07.48\00:08:10.09
and if this way we
get it and did get exactly
00:08:10.12\00:08:13.90
what by knees to
better of the arm. With me
00:08:13.93\00:08:16.20
today is my friend
Tom Mann. Tom how are
00:08:16.23\00:08:18.23
you doing? Doing
good Casio you are okay?
00:08:18.26\00:08:20.36
I'm doing great, Tom
worked with us here at
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3ABN he is pretty
much he use to voice
00:08:22.32\00:08:25.80
pretty high if you
ever heard the voice on
00:08:25.83\00:08:27.69
Action For Life this
is the man right here. And
00:08:27.72\00:08:30.42
he does, he has being
little blessing for us
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here 3ABN. Tom so
tell to people about your
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past with nitration
what's the correlation
00:08:36.51\00:08:38.62
there? Well the big thing with
00:08:38.65\00:08:39.91
me is like interesting
to watch that was that my
00:08:39.94\00:08:42.72
mom was a dietitian so
I group in a home of the
00:08:42.75\00:08:45.09
dietitian and I not
knowing about it but
00:08:45.12\00:08:48.22
there was is a kind
they was portion control. I
00:08:48.25\00:08:51.31
didn't know my mom
was doing that. She put
00:08:51.34\00:08:53.58
a while over the
things, which she had a little
00:08:53.61\00:08:55.06
portions of food
and then it was majority
00:08:55.09\00:08:57.79
vegetables and
things like that and we are
00:08:57.82\00:09:00.72
limited on certain
sugars and then she is
00:09:00.75\00:09:02.66
has a lot of cooking
things like that. I don't
00:09:02.69\00:09:04.64
know what she was
doing as kind but I
00:09:04.67\00:09:07.31
grow up with his I
guess helpful way of
00:09:07.34\00:09:10.77
eating and not realize
until now I've where I'm
00:09:10.80\00:09:14.10
now. Well that is wonderful
00:09:14.13\00:09:15.65
sees its good.
You start off as past
00:09:15.68\00:09:18.24
responsibility to
start your children often
00:09:18.27\00:09:20.26
away and that as
they get order they come
00:09:20.29\00:09:22.98
back to. Yeah I think
I heard that before for
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have you? Somewhere I've heard
00:09:25.57\00:09:27.93
that, right, I've
heard it somewhere isn't
00:09:27.96\00:09:29.75
Okay Tom you are
ready for your workout
00:09:29.78\00:09:31.20
toady? Just about.
I'm excited about what
00:09:31.23\00:09:33.72
workout. I'm ready
for my workout and so you.
00:09:33.75\00:09:35.13
Let get go and
ready. Our first exercise is
00:09:35.16\00:09:37.39
gonna call ball
squats. Tom you hold and
00:09:37.42\00:09:39.63
through ball and put
my enough of side. Okay,
00:09:39.66\00:09:41.18
lets go to our wall
and the secret of doing a
00:09:41.21\00:09:46.25
ball squat is that, is,
is, is squatted. Now you
00:09:46.28\00:09:53.05
will actually you
position your ball on
00:09:53.08\00:09:55.62
our lower back to
start, okay, okay and you
00:09:55.65\00:09:58.22
walk a feet forward
and what you gonna do you
00:09:58.25\00:10:00.73
gonna sit down as you
if you sit in a chair. Just
00:10:00.76\00:10:03.29
go ahead and sit
down. And am I'm correct?
00:10:03.32\00:10:05.60
You are correct, okay,
go and sit but, sit down
00:10:05.63\00:10:08.39
like a sitting chair
like you gonna sit down, let
00:10:08.42\00:10:10.27
sit down you sit in
a chair. Not walk down
00:10:10.30\00:10:12.71
Tom step back, here we
go, we go, sit down, sit
00:10:12.74\00:10:15.86
down, sit down, just
like this. And back up
00:10:15.89\00:10:18.70
here we go. So, we
gonna walk, you to sit
00:10:18.73\00:10:21.95
by call it ball squats.
Yes try it again. Go and
00:10:21.98\00:10:27.62
push your sit the
gluteus back sit the
00:10:27.65\00:10:29.81
back against than
with the ball support.
00:10:29.84\00:10:31.76
Towards still
straight, perfect right there so
00:10:31.79\00:10:35.67
you now you got it.
Okay one of secrets that
00:10:35.70\00:10:37.97
we use to do is
actually we use our head and
00:10:38.00\00:10:40.02
look up, so you can
keep your head and fix
00:10:40.05\00:10:42.49
a part you going to
ceiling and wall meets
00:10:42.52\00:10:44.69
right to that
lien. That one right?
00:10:44.72\00:10:46.56
Yeah that, okay, just
keep on that okay. If get
00:10:46.59\00:10:48.68
off from ceil okay.
Can you workout now,
00:10:48.71\00:10:50.34
okay we go. Okay,
just give me 15 here we go.
00:10:50.37\00:10:52.61
Oh! It's so difficult.
15? Okay one five, lets
00:10:52.64\00:10:56.31
go sit down. Okay,
here we go today is 1, 1, do
00:10:56.34\00:11:00.34
that other two
sides, no two that was all
00:11:00.37\00:11:02.81
instruction. Is 3,
now you can make little
00:11:02.84\00:11:06.68
aggressive
having dumbbells, 4 you
00:11:06.71\00:11:09.00
should feel in our
legs. 5 are you feeling,
00:11:09.03\00:11:12.19
something what, 6,
you are looking good, 7,
00:11:12.22\00:11:16.18
you know as he is
going down to squat he is
00:11:16.21\00:11:18.07
stopping he is at 90
degrees as like he sit in
00:11:18.10\00:11:21.14
a chair. Are you right there?
00:11:21.17\00:11:23.36
Alright, we are 10,
five more with this do 5
00:11:23.39\00:11:26.97
more, just some what
about Tom, like elder
00:11:27.00\00:11:32.85
now he has his
personality that he and I
00:11:32.88\00:11:35.94
just like act just
like meet together. He is
00:11:35.97\00:11:38.81
like this comedian and
I'm just like that, I don't
00:11:38.84\00:11:41.62
know what we are it's
a strange relationship it
00:11:41.65\00:11:44.43
work still lets go.
Lord, yeah, yeah lets do
00:11:44.46\00:11:48.15
it come on move,
move, move, move, okay,
00:11:48.18\00:11:50.04
okay thanks. Right
that was a ball squat, now
00:11:50.07\00:11:52.41
once again the secret of
doing ball squat is using
00:11:52.44\00:11:54.87
the ball supports
you against the back. And
00:11:54.90\00:11:56.85
you just go ahead
and sit down like you are
00:11:56.88\00:11:58.51
doing various squats
and it's kind of cool to
00:11:58.54\00:12:00.77
ball because see he is feeling.
00:12:00.80\00:12:02.76
Now feel it. Did
you feel it right
00:12:02.79\00:12:03.76
there, yes, okay now
alright, now this is a
00:12:03.77\00:12:06.78
quite different our
actually rest today is
00:12:06.81\00:12:09.23
gonna be balanced.
You guys like what's that
00:12:09.26\00:12:13.46
active rest but it
is you actually using a
00:12:13.49\00:12:15.85
different part yourz
body assist them of your
00:12:15.88\00:12:18.40
body that you don't
really get a lot of touch
00:12:18.43\00:12:20.12
into to get odder
and that were even if you
00:12:20.15\00:12:22.68
got injury you wish you
had a in this balance so
00:12:22.71\00:12:25.45
what we gonna do even
just do our first one. We
00:12:25.48\00:12:27.39
gonna stand on one
leg for 15 seconds okay
00:12:27.42\00:12:32.07
here we go. And we
gonna stand on our left
00:12:32.10\00:12:34.29
leg our right leg up
to gonna if you need to
00:12:34.32\00:12:36.60
you could just
touch your toes to support
00:12:36.63\00:12:39.08
yourself if you
need to, but idea was get
00:12:39.11\00:12:41.42
yourself up there.
Alight go ahead and
00:12:41.45\00:12:45.50
switch legs. Hey and
later on work when pick
00:12:45.53\00:12:49.52
this a little
more aggressive of this
00:12:49.55\00:12:51.94
balance. Now if you
will think that this
00:12:51.97\00:12:54.27
would be somewhat
easy. It's not. But, is
00:12:54.30\00:12:56.07
not, already down to
your toes or firing and
00:12:56.10\00:12:58.30
your ankles are
firing even around your knee
00:12:58.33\00:13:00.62
you feel and
excellent good job. You know
00:13:00.65\00:13:02.70
Casio while after
this ball squats you can
00:13:02.73\00:13:05.49
notice how well is
balancing there just for
00:13:05.52\00:13:07.27
a moment, but you
know you interesting
00:13:07.30\00:13:09.51
you talking ankles about injury.
00:13:09.54\00:13:11.09
Few months ago I
had go thought a lot of
00:13:11.12\00:13:12.92
physical therapy
because of an injury of
00:13:12.95\00:13:14.66
my ankle when the
first think as we doing is
00:13:14.69\00:13:16.08
working on the
balance so even now I notice
00:13:16.11\00:13:18.36
You could feel
it. I could feel it.
00:13:18.39\00:13:20.03
You know its funny,
most people who go to
00:13:20.06\00:13:21.84
Rehab, they did
exercise while rehab.
00:13:21.87\00:13:25.43
but after rehab is over
they start doing so this
00:13:25.46\00:13:28.54
is like one exercises
that can help those at
00:13:28.57\00:13:31.34
home that you
can continue on keep
00:13:31.37\00:13:33.01
yourself in good
condition at all time.
00:13:33.04\00:13:35.43
Now just come
that from injury but
00:13:35.46\00:13:38.01
condition itself all
the time. Right we gonna
00:13:38.04\00:13:40.32
move on to our next
exercise ready? Okay,
00:13:40.35\00:13:43.03
this one you could do
sitting down. So, lets
00:13:43.06\00:13:45.03
get our physio ball
is two hands over head go
00:13:45.06\00:13:48.87
and have our set.
Sitting down its good.
00:13:48.90\00:13:51.91
Yeah its sitting
and overhead just go and
00:13:51.94\00:13:52.91
work our triceps.
For those who at home who
00:13:52.94\00:13:54.97
don't have an
exercise ball you go ahead and
00:13:55.00\00:13:56.97
grab your brands and
that will be just as fine
00:13:57.00\00:13:59.00
to do this
exercise. Okay pick your
00:13:59.03\00:14:00.65
dumbbells over your
head Tom. Right what
00:14:00.68\00:14:02.66
the secret this one
you gonna have elbow stay
00:14:02.69\00:14:04.61
in one spot, hands
over head and you gonna
00:14:04.64\00:14:06.37
bring it right down
here. Hey, A Neto come on
00:14:06.40\00:14:09.06
here so people get
good close up at home to see
00:14:09.09\00:14:11.59
how this works.
00:14:11.62\00:14:12.59
What he is notice that
his elbow stay in one spot,
00:14:15.12\00:14:17.27
keep going Tom you
are doing great it's
00:14:17.30\00:14:18.72
knock out 12 here,
that's 3, will I see it
00:14:18.75\00:14:22.28
look a camera
guys doing his sit down
00:14:22.31\00:14:24.71
everybody doing this
exercise sitting down.
00:14:24.74\00:14:26.23
Looks good, okay now
but the secret is we are
00:14:26.26\00:14:29.67
doing this exercise
working his triceps the
00:14:29.70\00:14:31.46
ball creates
unstable environment because I
00:14:31.49\00:14:33.67
can kick on this
ball right now and he is
00:14:33.70\00:14:35.22
feeling this right
now are you feeling this
00:14:35.25\00:14:36.66
Tom. Sure I'm.
Because this is natural
00:14:36.69\00:14:38.46
stay because he is
pushing down physics
00:14:38.49\00:14:40.57
of the arms driven
the dumbbells forward
00:14:40.60\00:14:43.74
transformed all would
Zdown to this ball and he
00:14:43.77\00:14:45.51
is feels low back
and abdominal on this
00:14:45.54\00:14:47.16
exercise. And it
really form his triceps right
00:14:47.19\00:14:49.41
now that 12. That
was 12 I think. Let
00:14:49.44\00:14:52.21
keep two more, lets
do two more, okay here we
00:14:52.24\00:14:55.59
go get a we had
watchman for this, I got
00:14:55.62\00:14:57.82
my arm on you tom.
Excellent good job lets
00:14:57.85\00:15:00.30
go back to our
active rest up, here we go,
00:15:00.33\00:15:03.65
alright. Now I still
little bit challenging we
00:15:03.68\00:15:07.00
gonna make this
stepped up just for
00:15:07.03\00:15:08.54
notch, what we
gonna do this one is. We
00:15:08.57\00:15:10.46
actually go take our
leg straight and hold
00:15:10.49\00:15:12.46
straight back. We gonna
do our best to hold this
00:15:12.49\00:15:14.49
position. Lets do with
our left leg down first
00:15:14.52\00:15:17.88
and our right leg
up. And I'm staying flat,
00:15:17.91\00:15:23.38
and I'm not here we
go, but just make here we
00:15:23.41\00:15:25.25
go tries again. Okay
working, working, Oh!
00:15:25.28\00:15:29.37
yeah this is a very
as much part. I love you
00:15:29.40\00:15:35.11
Tom, okay guess which
leg, it is hard? Yeah it
00:15:35.14\00:15:40.85
hard yes it is. Now
here is the thing when you
00:15:40.88\00:15:43.21
doing a balance
exercise your legs or
00:15:43.24\00:15:46.25
our arms are
caught drivers. You could
00:15:46.28\00:15:48.19
move them in different
positions, see how I just
00:15:48.22\00:15:50.25
did that, it like airplane,
yeah but in this position
00:15:50.28\00:15:54.00
by chest down by
moving our arms our
00:15:54.03\00:15:57.39
body responds to
gravity different. And it
00:15:57.42\00:16:00.46
places more stress in the body.
00:16:00.49\00:16:03.05
I would feel a lot more
different than yours do.
00:16:03.08\00:16:04.11
But, you know as we
do continue to do this
00:16:04.14\00:16:06.34
exercise we get much
better awareness what
00:16:06.37\00:16:09.42
our body position is and
we able to control it. It's
00:16:09.45\00:16:12.47
whole system in our
system and the body to
00:16:12.50\00:16:14.31
actually controls us
it's kind a cool but is heard,
00:16:14.34\00:16:17.83
I gonna work on this.
You gonna work on this
00:16:17.86\00:16:19.70
okay our next
exercise we can go. Some of
00:16:19.73\00:16:21.46
you've seen before
we gonna do our pushups
00:16:21.49\00:16:23.45
you know Tom say
Casio I love pushups
00:16:23.48\00:16:26.76
and making him do
pushups in our program
00:16:26.79\00:16:28.41
and do as a Tom only
for you buddy, just for
00:16:28.44\00:16:31.26
you. Lets get our
mat and we gonna show a
00:16:31.29\00:16:36.03
variation of pushups
for you guys today. We
00:16:36.06\00:16:38.09
have been done these
before but once again
00:16:38.12\00:16:40.03
lets get down a
position for pushup position.
00:16:40.06\00:16:42.73
Not to see good
doing pushups, hands on the
00:16:42.76\00:16:46.25
mat, hands on the
mat, yeah hands on the mat,
00:16:46.28\00:16:48.05
right, okay, see good
doing pushups and Neto
00:16:48.08\00:16:51.07
come on and get a
good shot of this. You want
00:16:51.10\00:16:53.47
your hands to be underneath your
00:16:53.50\00:16:55.54
shoulders as you in
okay, okay, yeah just
00:16:55.57\00:16:58.60
like that and you
gonna up on our toes and you
00:16:58.63\00:17:00.97
gonna straight down
like perfect and notes as
00:17:03.67\00:17:04.64
elbow is going slight
towards his rare perfect
00:17:04.65\00:17:07.04
Tom you are just
awesome I just like
00:17:07.07\00:17:09.80
impress, I just see
you holding right now good
00:17:09.83\00:17:13.00
job. I'm glad.
Now let's make this
00:17:13.03\00:17:16.00
little different. Tom
you know how to hand it
00:17:16.03\00:17:18.37
together? In underneath
a line now let's stagger
00:17:18.40\00:17:21.32
it put one slide
before, put one slide back,
00:17:21.35\00:17:23.72
okay, there we go lets
try that. Change in like,
00:17:23.75\00:17:28.22
it should does, here we
does here we go this not
00:17:28.25\00:17:30.55
this out, its 2.
You start with the 2 as
00:17:30.58\00:17:34.25
well. you but I can tell
that is like this side my
00:17:34.28\00:17:37.83
left side. Has work
little more. Work more weak
00:17:37.86\00:17:40.17
than right so, okay,
was that interested to find
00:17:40.20\00:17:44.49
out. Yeah, okay, hang
on, I do with these with
00:17:44.52\00:17:46.05
you on these okay
position struck on this
00:17:48.20\00:17:49.17
but I gonna demonstrate
the stag you just do the
00:17:49.18\00:17:50.50
regular ones, okay?
Yeah. Just knock out
00:17:50.53\00:17:52.55
this two. Can we do 10? Yeah,
00:17:52.58\00:17:56.06
can I set track
once adjust it? Yeah okay
00:17:56.09\00:17:59.06
sure. So, you are at
home do to 10 with me
00:17:59.09\00:18:01.95
and let Tom
does, let Tom do his 8.
00:18:01.98\00:18:05.32
Oh! three. O 3, but the think is
00:18:05.35\00:18:07.79
listen one more think
doing a to modified this
00:18:07.82\00:18:09.96
go ahead and drop
your knees if you need to
00:18:09.99\00:18:12.20
these are very
challenging for you just
00:18:12.23\00:18:14.47
go ahead and drop your
knees but try to do that
00:18:14.50\00:18:16.22
staggered by
shifting one hand forward and
00:18:16.25\00:18:18.53
one hand backwards do pushups.
00:18:18.56\00:18:20.37
Let me try that, you
wanna try that on your
00:18:20.40\00:18:22.56
knees, its not I'm not
in the shape I use to at all
00:18:22.59\00:18:24.74
Well I'm proud of
you Tom acknowledging
00:18:24.77\00:18:27.94
just a fact were you
are and what we should we
00:18:27.97\00:18:30.21
do except where you
are and go from there,
00:18:30.24\00:18:32.79
is right, lets talk this
out I'm ready lets 10 here
00:18:32.82\00:18:35.88
we go, is 1, is 2, and
is 3, and is 4, and is 5
00:18:35.91\00:18:44.84
switch side, hey Tom
will you do those keep
00:18:44.87\00:18:47.43
your body straight. I
guess you talk it about
00:18:47.46\00:18:50.31
no nose dive? Yeah
that's it. Okay, but keep
00:18:50.34\00:18:53.40
your body straight and
still going up and down
00:18:53.43\00:18:55.66
as if you doing regular one.
00:18:55.69\00:18:57.68
So, not deep.
Yeah I don't want any
00:18:57.71\00:18:59.04
typical okay. Now we
work in on it. You are
00:18:59.07\00:19:01.69
ready? Working do and
that try, lets try to as
00:19:01.72\00:19:04.59
gonna I'm staggered
my hands other way and so
00:19:04.62\00:19:07.92
you could see what
looks like for my last
00:19:07.95\00:19:10.17
five, five more times.
Five more, well in case
00:19:10.20\00:19:13.00
your case was like
to me more here we go.
00:19:13.03\00:19:14.83
Here is 1, much better
Tom 2, 3, 4, 5. You are
00:19:14.86\00:19:23.33
great student
Tom we know in this
00:19:23.36\00:19:26.86
combination we did a
triceps exercise first and
00:19:26.89\00:19:29.03
then we get a
chest exercise goes with
00:19:29.06\00:19:30.80
pushups they corporate
both the triceps and the
00:19:30.83\00:19:34.45
chest but we wanna do
staggered triceps first
00:19:34.48\00:19:37.24
little bit and so
place more emphasis on the
00:19:37.27\00:19:39.42
chest is exercise.
That's what we might to feel
00:19:39.45\00:19:41.42
little more talented.
Oh! yeah, okay now lets
00:19:41.45\00:19:44.56
exercise is an ab
exercise. I call like the
00:19:44.59\00:19:47.38
bike exercise. I
gonna show you how to do
00:19:47.41\00:19:49.43
this one. Will that work of you.
00:19:49.46\00:19:50.81
That will work.
That work for you
00:19:50.84\00:19:52.20
alright. Secret with
bike is almost like you are
00:19:52.23\00:19:55.43
peddling okay so we
gonna do is bring our
00:19:55.46\00:19:58.97
elbows to knee
00:19:59.00\00:20:00.55
So, then as we touch
the knee. No that's a touch
00:20:03.89\00:20:06.03
knee but
direction towards the knee.
00:20:06.06\00:20:08.04
Aright I am showed
him here alright there
00:20:08.07\00:20:12.66
we go, okay so like as
I'm. Like peddling you bike.
00:20:12.69\00:20:17.67
Peddling my bike,
yeah and somewhere in
00:20:17.70\00:20:20.15
there, doing upper
body, there it goes 2, 3,
00:20:20.18\00:20:23.91
4, 5, 6, 7, 8, 9, 10,
11, 12, see now so back
00:20:23.94\00:20:36.90
that you so feel
that, but you feel in my,
00:20:36.93\00:20:37.94
you can do feel it.
You feel these exercises,
00:20:37.97\00:20:40.62
yeah, now you ready
back on your feet Tom.
00:20:40.65\00:20:43.15
Let's go back to
your balance again
00:20:43.18\00:20:44.56
Okay balance. Get
this out the way this
00:20:44.59\00:20:48.33
is through in time
because we have such a
00:20:48.36\00:20:51.22
good time he has been
great co-host having a
00:20:51.25\00:20:53.10
good time sharing
with you, back to the first
00:20:53.13\00:20:55.03
one let's gonna one
leg 15 seconds. Now once
00:20:55.06\00:20:59.88
again hey, Tom try
this put both arms straight
00:20:59.91\00:21:02.26
in front of you. And
take your right arm at
00:21:02.29\00:21:05.75
the side lets just move
it to the side right there
00:21:05.78\00:21:08.80
and what is the difference.
00:21:08.83\00:21:09.98
Yeah its much better,
okay go and switch the
00:21:10.01\00:21:13.69
other leg. Both the
hands in front of you
00:21:13.72\00:21:18.91
same arm again to
the side, Oh! same arm.
00:21:18.94\00:21:21.84
Same arm set it those
it will off know. Once
00:21:21.87\00:21:24.71
again to how you
move your arms they call
00:21:24.74\00:21:27.66
drivers and you'll
effect how gravity and how
00:21:27.69\00:21:30.55
body responds to
gravity change the
00:21:30.58\00:21:32.23
gravity on your
body. So, body had some
00:21:32.26\00:21:34.12
respond works that's
against. So, that was a
00:21:34.15\00:21:37.22
workout that we did,
we did four base exercise
00:21:37.25\00:21:39.49
and have a lot of
time to and I just know we
00:21:39.52\00:21:41.19
normally get through
like two rotations of our
00:21:41.22\00:21:43.91
workout but you
know I enjoy talking Tom
00:21:43.94\00:21:47.31
because there is a lot
of fun but also he is a man
00:21:47.34\00:21:50.26
who a good story, a
good experiences that
00:21:50.29\00:21:54.04
he just gives by, and
if you at home so okay
00:21:54.07\00:21:57.18
some times you might
not be able to get to our
00:21:57.21\00:21:59.21
program doing a two
sets so we can to do this
00:21:59.24\00:22:02.01
program for you so
you can just get one
00:22:02.04\00:22:04.20
excitement feel like
you achieve that has been
00:22:04.23\00:22:06.15
we did today. I
feel like I achieve
00:22:06.18\00:22:08.67
something because its
much different then use
00:22:08.70\00:22:11.01
today. It is a
lot different is to be
00:22:11.04\00:22:13.06
yeah, yeah. Okay Tom
so your goal is not is to
00:22:13.09\00:22:16.66
be what more active
if you say in last I was
00:22:16.69\00:22:18.82
change and in habits of change.
00:22:18.85\00:22:20.72
Tremendously, yeah
I'm 30 pounds less then I
00:22:20.75\00:22:23.91
was and eaten much
better and I'm primarily
00:22:23.94\00:22:28.06
now more vegetarian
then anything else and
00:22:28.09\00:22:30.88
that's pretty
toward it make me feel much
00:22:30.91\00:22:32.88
better. It feel
litters, yeah much
00:22:32.91\00:22:34.64
better and then
younger I was very active, but
00:22:34.67\00:22:38.00
now not as much, you
might think I was more
00:22:38.03\00:22:40.15
active especially more
flexible I could tell you
00:22:40.18\00:22:41.59
that I wasn't.
00:22:41.62\00:22:42.59
Wait, wait, you
saying you are getting old,
00:22:42.60\00:22:43.96
because I'm not getting
old. I think I stopped at
00:22:43.99\00:22:46.84
29. I stopped back it
40 actually 39 been 39
00:22:46.87\00:22:51.62
again couple
years. Congratulations.
00:22:51.65\00:22:53.29
Yeah thank you.
When is your birthday
00:22:53.32\00:22:54.29
again? Its coming
up January be 39 again,
00:22:54.30\00:22:56.45
39 again, yeah so
it happens. It happens,
00:22:56.48\00:22:59.49
but you know but the
think is the secret its
00:22:59.52\00:23:02.48
you know I like to
think about I was reading in
00:23:02.51\00:23:06.56
this book great book
called Steps To Christ
00:23:06.59\00:23:08.87
you have get chance to
read it you should read
00:23:08.90\00:23:10.86
it and you talk about
are human cardinal mind
00:23:10.89\00:23:14.59
and how we are just
falling to sin and is to
00:23:14.62\00:23:19.54
just like we have
this rebellion against God
00:23:19.57\00:23:21.67
and I was suppose that
for those at home if you
00:23:21.70\00:23:24.34
are house that you
are not happy with you
00:23:24.37\00:23:27.15
know pray about it
because it the cardinal
00:23:27.18\00:23:29.79
mind that keeps you
rebellion against where
00:23:29.82\00:23:32.06
God want you to live
and we were in thought
00:23:32.09\00:23:35.27
had a live we just
did it. And so unhealthy
00:23:35.30\00:23:38.43
lifestyles is something
we're just doing. So, by
00:23:38.46\00:23:41.53
you go closer to
Christ he comes into us and
00:23:41.56\00:23:44.09
gives the ability to
make the better decision
00:23:44.12\00:23:46.83
so we could have
healthy temple and live
00:23:46.86\00:23:49.28
a healthy life to be a
Bible so we get in. okay
00:23:49.31\00:23:52.55
guys just kind a
check our Wellness tip and
00:23:52.58\00:23:55.02
listen I you said I
just keep check this out
00:23:55.05\00:23:58.86
Avoid sudden stops
after exercise always
00:23:58.89\00:24:06.02
take time to cool
down staying in motion
00:24:06.05\00:24:08.41
following
workout. This action lowers
00:24:08.44\00:24:11.16
adrenaline levels and
reduces heart stress, it
00:24:11.19\00:24:13.82
also reduces the
pulling of blood in the legs
00:24:13.85\00:24:16.45
preventing sharp
drops and blood pressure and
00:24:16.48\00:24:18.77
resulting lightheadedness.
00:24:18.80\00:24:20.34
So, I need to keep
moving alright. You need to keep
00:24:23.02\00:24:24.59
moving, yeah know
its funny you see people
00:24:24.62\00:24:26.31
on that get that
running it is like stop and when
00:24:26.34\00:24:28.85
I was track coach back
in Florida it was likely
00:24:28.88\00:24:31.92
always tell our
Athletes keep running pass and
00:24:31.95\00:24:34.27
keep walking and keep
the hands up to get the
00:24:34.30\00:24:36.29
blood flow back in
again so you don't get
00:24:36.32\00:24:38.05
this poor effect. And so
lot time people will just
00:24:38.08\00:24:40.49
stop you know you
guy give us chance by
00:24:40.52\00:24:42.52
towards just for the
new change of density level.
00:24:42.55\00:24:45.94
But, Tom you
ready for a stretch?
00:24:45.97\00:24:48.37
Sure I am, lets
shake my hand you know hey
00:24:48.40\00:24:51.38
it's not over yet
no, it's not over yet no.
00:24:51.41\00:24:53.76
No not over you are
not living me. Okay, okzay
00:24:53.79\00:24:55.50
wait stretch. Yeah we
gonna stretch. I did not
00:24:55.53\00:24:59.32
tell you this guy is
a character is about so
00:24:59.35\00:25:00.96
about him I don't
know but hey did here his
00:25:00.99\00:25:03.08
voice again in Wellness
tip he is man, he is the
00:25:03.11\00:25:06.73
voice guy. I use to
face. Now this is more shave
00:25:06.76\00:25:10.27
and this is that's the
different, well I guess
00:25:10.30\00:25:12.41
will you get in
the whole thing working
00:25:12.44\00:25:14.10
together, okay right.
Go ahead and lay down on
00:25:14.13\00:25:16.29
your back. Okay.
And I want teach you
00:25:16.32\00:25:20.23
this go ahead and
lay down and I want you
00:25:20.26\00:25:22.01
take this ankle and
cross here for right
00:25:22.04\00:25:25.43
there and I want you to
bring this hand stick it
00:25:25.46\00:25:28.05
clean here and put
behind this leg and put
00:25:28.08\00:25:30.69
the other hand to
meet the leg and bend your
00:25:30.72\00:25:32.93
leg up and put our head down.
00:25:32.96\00:25:35.05
Put the head down.
00:25:35.08\00:25:36.52
Yeah that's up not
down. Yeah okay, no
00:25:36.55\00:25:38.63
that's, okay, you
stay down, head down, got
00:25:38.66\00:25:41.80
you. Now what
is this, we've done
00:25:41.83\00:25:43.70
these stretches before,
but this is how actually
00:25:43.73\00:25:46.51
use to do this at
home so you an demonstrate
00:25:46.54\00:25:48.10
doing at home. And
keep the leg straight
00:25:48.13\00:25:49.83
and relax, head
down, again okay, yeah head
00:25:49.86\00:25:53.33
down okay so what's
is gonna he is open his
00:25:53.36\00:25:57.07
applying pressure
with his ankle here is plan
00:25:57.10\00:25:59.85
stress on this
gluteus, you feel this guy could
00:25:59.88\00:26:02.12
do and is good we can
do this sitting, lying
00:26:02.15\00:26:05.72
down in our office or
our bed some people do
00:26:05.75\00:26:07.84
these exercise for in
the morning when they get
00:26:07.87\00:26:09.51
up. Okay and switch
your leg, okay so that
00:26:09.54\00:26:12.00
see for different
angle but this hand on the
00:26:12.03\00:26:13.99
outside and leg
between left up and pull back.
00:26:14.02\00:26:17.48
Now once again we
doing these stretches
00:26:17.51\00:26:20.07
you want to hold
your stretch you feel
00:26:20.10\00:26:22.07
marvelous comfortable,
you never wanna fight,
00:26:22.10\00:26:23.72
you never wanna get in
the battle with the limit
00:26:23.75\00:26:26.76
kind of stretch
and with that stretch.
00:26:26.79\00:26:30.45
And you wanna hold
it in one spot because
00:26:30.48\00:26:33.49
every time we move
it changes the pressure
00:26:33.52\00:26:36.85
and that's actually
change the receptors
00:26:36.88\00:26:39.32
they actually relax
and so forth and come out
00:26:39.35\00:26:41.78
of it. So, you just
maintain consistency
00:26:41.81\00:26:43.79
and is hold it for
30 seconds. To get ideal
00:26:43.82\00:26:47.24
stretch, you know as we
stretch at the end of our
00:26:47.27\00:26:49.19
program, alright. You
sit here and enjoy and I
00:26:49.22\00:26:52.37
gonna close that.
Oh! sit here enjoy, you
00:26:52.40\00:26:53.62
sit here enjoy.
Okay, why do we make some
00:26:53.65\00:26:56.90
90% of ever self
your body you could go
00:26:56.93\00:27:00.00
weeks without food but
you ant live past three
00:27:00.03\00:27:03.23
days without water.
Your spiritual cells
00:27:03.26\00:27:05.71
need water also. In
John chapter 4 Jesus said he
00:27:05.74\00:27:09.97
gives us living water
that brings a spring of
00:27:10.00\00:27:13.10
water well in up to
eternal life. So, drink up
00:27:13.13\00:27:17.21
drink in Jesus we
can't survive without him.
00:27:17.24\00:27:20.59
This is Casio remind
the action is a key for
00:27:20.62\00:27:23.28
life. And it's my
prayer that the Lord gives you
00:27:23.31\00:27:25.59
strength and
encouragement to take
00:27:25.62\00:27:27.18
action everyday. God
bless and thank you for
00:27:27.21\00:27:29.73
watching. See you
next time, bye, bye.
00:27:29.76\00:27:32.09
You can order your
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00:28:00.31\00:28:02.50
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00:28:25.86\00:28:28.97