The following
program presents workouts you
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can use to improve
your physical fitness.
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Please be sure to
consult your physician
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before beginning this
or any exercise routine.
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Hello, my name is Casio
Jones and you're watching
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Action 4 Life. Our workout
for today is called a Ball
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of a Time, so go ahead
and grab your exercise ball
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and get ready for
our great workout.
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This is the time we
want you to do a nice little
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warm up, get
yourself, get some blood flowing
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and we're gonna
talk about sugar.
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That's right, my
clients ask me, hey Casio.
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What's one thing I should
do to improve my lifestyle
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and I would always
tell them, eliminate sugar.
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We shot this segment in
a kitchen and I want you
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to check this out.
You're gonna enjoy this.
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We're here in a
kitchen, Christine and myself.
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And we're gonna
continue talking, but you know
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Christine, we went
to the grocery store.
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Yeah, and we picked
out, went down the aisles
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and we picked out some you know,
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we thought were some
common products that people eat.
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And we talked
about how sugar is there,
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and I mean where the
sugar of the content of some
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things and how
destructive sugar is.
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Do you know when
you consume the sugar
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and your body releases
insulin from the pancreas,
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because your blood
sugar up. Because just like
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everything in our body
has to have a stay point,
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a balance point, to keep
everything smooth and even.
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When you consume sugar,
your body, you know sends a
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signal to your pancreas is
to secrete insulin to bring
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down your blood sugar,
because it was too high,
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and but the problem is
people don't understand,
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when that happens, your
body is in storage mode.
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So, if you're
trying to lose weight,
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you don't wanna be
in storage mode. No.
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You want to be in a
burning mode. Right.
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And we are a society
that, we have a lot of people
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who are overweight. So
and that's why it's obviously
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you see, the diet
industry is just booming.
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Everybody said, I'm on a
diet, I'm gonna have a Diet
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Pepsi, I'm gonna have a
Diet Coke. Because of this,
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this trying to be on a
diet, but the problem is
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they're doing so many
things that they're unaware of,
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that's messing them up.
And so remember we went over
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today. Let's just talk about
our typical day that we had,
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remember we went
over cereal. Breakfast.
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A breakfast cereal, we
had bran cereal with our soy
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milk and we came up
with, this was accumulative
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71 grams of sugar.
Alright, 71 grams of sugar,
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list that one. Let's
just point out right down on a
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table right there.
There you go, there you go,
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there's our breakfast boys
and girls. Okay. So we went
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for lunch. We had Mac
and cheese, and we washed it
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down with some vitamin
water. What we care that,
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that was 50 grams of
sugar, I mean that's the one
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right there and this
is gonna be a typical day.
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There we go, now dinner.
Alright. Alright. Last one.
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At dinner, we
had our lean cuisine
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and we had our two
cups of juicy juice. Okay.
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100% juice and
that was whopping of,
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what was that 56 grams of sugar.
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Wow, pour that in. There you go.
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Alright, there we
go. That was our day,
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that was our day. But
you know, you know here's
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the thing, just be real.
How many of you at home grab
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a soda, I mean throughout
the day, you walk by the
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machine or somebody
ask yourself when you grab
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a can of soda,
right. But how about.
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But first we won't do
that, right. A can of soda,
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47 grams of sugar, 1
coke. You know what I probably
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just take one. Let's
just pour that down 47 grams,
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there you go. Well, boys
and girls, there you are,
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one day of consuming
calories, of what we think
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we're eating good
amount of calories, good amount
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of food. That we
think, we're trying to.
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Now, that's just
not a lot of food.
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It's not a whole lot of
food, but that right there
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has over 700 calories
coming from sugar in these parts
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right here and this is
probably something that a
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average person
will consume in a day.
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Thinking they're trying
to eat healthy and they're
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wondering why their
weight is not coming off.
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Right. Remember once
your blood sugar is raised up,
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your body secrete the
insulin into bloodstream and
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you're in storage mode, I
don't care how hard you're
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working, your body
is letting go of it.
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So, a word of wise huh,
you think we're doing good,
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but oh that sugar snicks
up on us doesn't it. It does.
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And that's a lot of sugar,
I know what would people do,
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would they eat this or
eat that. I guarantee more
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people eat this,
but not realize how much
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they eat out of
that. Yeah, absolutely.
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I don't know about you,
but there was a lot of sugar.
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You know, it's
amazing, so many years ago.
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The average person
consumed only 50 pounds of sugar
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per year. But today
the average person consumes
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over 180 pounds of
sugar, it's in almost in so many
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products and it's causing
so much destruction to our
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lifestyle. Okay, with me
today is a friend of mine,
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he's a physician. His
name is Galen Kohnstein,
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Galen how are you doing?
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Fine Casio,
it's good to be here.
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Listen we're talking
about sugar and have you in your
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experience as a physician.
Have you experienced a lot
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of people who has conditions
from consuming too much
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sugar in their lifestyle
and their daily intake.
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Oh! I think, we see a
lot of conditions that are
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related to
consumption of too much sugar
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or refined foods etc, such
as coronary artery disease.
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Yes. Diabetes. Yes. Obesity.
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Yes. And all the
problems that go,
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go along with
obesity. You know, it's amazing
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why sugar is always for
being in so many products or
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foods it has no
nutritional value, has no fiber.
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It's keep going with
me, it's totally refined.
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It's totally refined,
no vitamins, no minerals.
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Nothing. As you said, no
fiber and high in calories.
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Extremely high
calories. Very choleric dense.
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Very choleric dense,
so okay, one thing we
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definitely eliminate
is sugar. Would you agree?
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I totally agree with
you. Okay, so we're gonna
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move forward and we're
gonna talk about as we continue
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with the problem. We're
gonna do our exercise and
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I'm excited to have you
here with me and you let me
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talk about a segment
today is gonna be a have ball
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and so. Our first excitement
cover is gonna be just
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basically a ball pushup.
You're ready to get started?
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I'm ready. Alright, go
ahead and grab your ball,
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let's get you in position
and we're gonna continue
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talk about our sugar today.
But we're gonna keep moving;
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okay go ahead and lean
down the ball and just walk
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forward on the ball.
Move forward in position here,
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what you notice here
that he's coming to stop right
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there your knees on a
ball. He puts himself in a
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position, the balls
create a stable environment for
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him, and I just go down
to a pushup and push right
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back up. Plus he's
working his chest muscles,
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his triceps and
his shoulders and he's
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stabilizing his abdominal
muscles, his core and his
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lower back is working
and he's creating an unstable
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environment on the
ball. How you doing there?
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I'm doing fine, how
many, am I going too fast.
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No, you doing just perfect
temple, just do one more.
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Okay. Excellent, go
ahead and roll back up
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and I'm get started and
I'm going to do it with you.
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We're gonna knock out
ten together, okay. Okay.
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I'm gonna go this side
and this roll out, okay,
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so roll on your ball and
position here and make sure
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your knees are on the
ball. Alright, and let's go down
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and knock out pushups.
Are you ready? Knock out ten;
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there is 1, 2, 3, 4,
5, 6, 7, 8, 9, and 10.
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Reverse, just fold back
up. Now, what I like about
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using a physioball is
that it helps and assists
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so much. Because for
some people doing a regular
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pushup is very challenging
for them. So, by using a
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physioball, it
makes it so much easier.
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Because you're only
pushing, only a portion of your
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body weight. Alright,
as part of our program,
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we always try and
incorporate some active.
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Some more activity
and making more aerobics,
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so make this whole
program. The segment more a
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complete chance full
body, so what we're gonna do
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today. We're gonna
do jogging in place,
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it that cool with
you. Alright, let's just go
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jogging in place for 30
seconds, now as you're home
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just do the exact same
thing what we're doing,
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is like you're just
moving your feet up and down
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and just enjoying yourself.
Get your arm to drive side
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to side, as if
you're running and you can
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visualize yourself running
down a street checking out
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the scenery,
enjoying yourself and enjoying
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what God has given you. Amen.
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You see, I'm from
Florida, so I see a lot of palm
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trees, I see a lot
of, a lot of water.
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I like to run along
the gorge in Washington.
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So, Washington huh. Yes.
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It's beautiful country
out there. Oh! Man, yeah.
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One day is I'm gonna
make, okay great, there is our
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thirty seconds, okay.
Now, we're gonna move on to our
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next exercise and we're
gonna do. Grab your ball
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again. kay. I want
you to demonstrate,
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go ahead and have a sit
on a ball and I'm gonna get
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some dumbbells for us.
Alright, we're gonna call
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this a curling press. I
want you to grab this here,
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alright and I want you
to actually do me a favor.
00:09:27.54\00:09:31.96
Turn your body this way,
so you can get a good camera
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shot at the house
and sit right there.
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Now, when you curl and
press. We're gonna use the
00:09:36.27\00:09:38.47
ball, he's in upright position,
nice and straight, okay.
00:09:38.50\00:09:41.33
He's firing his abdominal
muscles, engaging his core.
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His back is firing,
which is protecting his back
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and gave me some
nice support here.
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You see he's
pressing, he's gonna press.
00:09:47.96\00:09:49.68
Biceps, palms facing
away from you, straight down
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initial position relax and
you gotta curl up right there
00:09:53.65\00:09:57.48
That has an elbow stain in
a one spot and you're gonna
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press straight up over
your head, lining your biceps up
00:09:59.89\00:10:02.86
with your ears,
perfect. Bring it back down
00:10:02.89\00:10:05.52
and reverse the curl and
back down, let's do it again,
00:10:05.55\00:10:08.81
curl up, press
straight up and back down.
00:10:09.43\00:10:13.79
There you go, how's
that weight, is that decent
00:10:15.35\00:10:16.94
weight. It's fine.
Okay and one more time,
00:10:16.97\00:10:22.26
beautiful, good job.
I'm gonna jump in with you,
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hold on to those. I'm
getting next to higher
00:10:28.74\00:10:31.62
and let's just go and
have some fun my brother,
00:10:31.65\00:10:33.65
okay. I'm there
right here beside you.
00:10:33.68\00:10:39.58
You're ready, here we
go, let's curl them up.
00:10:40.39\00:10:42.94
There's 1, it's
like a twelve. Okay.
00:10:44.56\00:10:48.75
There is 2, there is 3,
as we're coming down working
00:10:48.78\00:10:55.64
our biceps right here
and we're pressing up upfront
00:10:55.67\00:10:59.00
of our shoulders. There's
5; 6, half way, 7 beautiful.
00:10:59.03\00:11:12.91
Now, once again this
ball's creating a stable
00:11:15.70\00:11:17.54
environment,
working on our lower back
00:11:17.57\00:11:20.10
and our abdominals. It
makes a little more harder,
00:11:20.13\00:11:22.87
would you agree? Here
we go, two more, one more,
00:11:23.36\00:11:34.25
beautiful, good job.
Go ahead and just put our
00:11:34.28\00:11:37.71
dumbbells down, put
them right behind our ball.
00:11:37.74\00:11:40.00
Put a ball in the
space, there you go.
00:11:40.03\00:11:45.62
Let's go back to our
running place, here we go.
00:11:45.65\00:11:48.40
Let's go, now we're
doing our aerobic part.
00:11:48.72\00:11:53.12
We're doing right now,
is to try and make this
00:11:53.15\00:11:55.74
whole entire workout.
It helps us to get in our
00:11:55.77\00:11:57.83
steady state, which is
me and our body changes,
00:11:57.86\00:12:01.50
the whole entire fuel
system. Where it goes from
00:12:01.53\00:12:03.98
burning just carbohydrates
to try and burn our body
00:12:04.01\00:12:07.14
fat, to make it more
aerobic. Okay, so even
00:12:07.17\00:12:10.38
though we're doing
resistance training
00:12:10.41\00:12:12.18
and they're both
training together.
00:12:12.21\00:12:13.76
It's a program just
designed to keep our heart rate
00:12:13.79\00:12:15.98
elevated. Excellent,
good job and let's go
00:12:16.01\00:12:21.66
and take a peak. Put
your hands on, find that
00:12:21.69\00:12:26.09
where we're, where
did you come up with.
00:12:26.12\00:12:28.05
Perfect 134, 110,
we're in our aerobic state,
00:12:28.08\00:12:32.48
excellent. Alright, let's
go back to our next exercise.
00:12:32.51\00:12:35.05
We're gonna be forward
and we're gonna do our ball
00:12:35.08\00:12:37.59
crunches, okay. Go
ahead and grab your ball
00:12:37.62\00:12:39.87
and this is one that
most of you have seen before,
00:12:40.69\00:12:42.64
when they do. Let's go
in right here and I want you
00:12:42.67\00:12:44.71
to have a seat on the
ball, put your face this way,
00:12:44.74\00:12:46.99
here we go. So, in
exercise, we enjoy it like
00:12:47.53\00:12:50.01
when we see the exercise
ball. It's a device that's
00:12:50.04\00:12:52.76
hey; I've seen this in a
gym. Don't know what to do
00:12:52.79\00:12:54.84
with it, but this is
the number one exercise that
00:12:54.87\00:12:56.86
people have seen on this
ball. Well, you know you're
00:12:56.89\00:12:58.69
gonna walk forward
like we did before,
00:12:58.72\00:13:00.09
on you back to keep
walking feet. What. You go,
00:13:00.38\00:13:02.83
keep walking feet forward,
keep walking and lean back
00:13:02.86\00:13:04.86
Oh! Yeah. Here you go
right there, right there,
00:13:04.89\00:13:07.26
stop right there. The
only thing that's gonna touch
00:13:07.29\00:13:09.02
the ball is pretty
much with your lower back.
00:13:09.05\00:13:10.63
Okay, you there, you
feet 9 degrees like you are,
00:13:10.66\00:13:13.82
good. I want you to crunch
your arms and I want you to
00:13:14.43\00:13:16.79
crunch up this little
sit up and back down, good.
00:13:16.82\00:13:19.98
Now, you're feeling that
in your abdominals. Yeah.
00:13:26.21\00:13:27.95
Automatically. It feels good.
00:13:27.98\00:13:29.79
There you go, okay I want
you to stay in up position
00:13:29.82\00:13:31.87
right there and hold, right
there. Like push your chest
00:13:31.90\00:13:34.06
forward, lift your
chest forward, just push
00:13:34.09\00:13:36.05
your chest forward right
there and hold yourself in
00:13:36.08\00:13:37.76
a position. Now, what he's
doing in this position right
00:13:37.79\00:13:39.80
here, I'm gonna let go,
he can stay right there.
00:13:39.83\00:13:41.98
He's now allowing his
abdominal to do what it's
00:13:42.01\00:13:43.81
designed to do, to
stabilize his body.
00:13:43.84\00:13:45.86
You feeling the
contraction. I feel it there
00:13:45.89\00:13:47.77
and I also feel it in my.
In your quads. In my quads.
00:13:47.80\00:13:51.09
Your quads are
assistance to far,
00:13:51.12\00:13:52.10
because you're in
this position. Okay.
00:13:52.13\00:13:53.56
They help support you.
Right. You have felt them
00:13:53.59\00:13:55.43
far end, okay. It feels
good. Oh! Okay, okay go back up;
00:13:55.46\00:13:58.29
sit on top of your
ball. First, push your leg,
00:13:58.32\00:14:00.62
reverse, push, push, push, push.
00:14:00.65\00:14:02.09
There you go, alright
now I'm going to do them with
00:14:02.12\00:14:03.67
you. Okay. Alright,
lets knock out fifteen.
00:14:03.70\00:14:06.89
Do you think you can
make fifteen. Oh! I will try.
00:14:06.92\00:14:09.13
Alright now, this is
the thing, we want you do it
00:14:09.16\00:14:11.23
when you're home, do
your best and maintain,
00:14:11.26\00:14:13.40
keep up with us. If
we can shoot 4 or 15
00:14:13.43\00:14:16.11
and you can only do ten.
Hey, listen to your body,
00:14:16.14\00:14:18.73
that's our mark. You
could do ten, the next day,
00:14:18.76\00:14:21.27
next time we do
this exercise you try
00:14:21.30\00:14:22.88
and do twelve. And you
work yourself up, okay.
00:14:22.91\00:14:24.99
We'll do fifteen. Oh! Let's
get there, lets do fifteen.
00:14:25.02\00:14:27.09
Lets do fifteen. Alright,
and move and pack on the
00:14:27.12\00:14:28.85
other side. Here we
go, let's walk us forward.
00:14:28.88\00:14:31.12
The only thing that's
gonna touch is our lower back,
00:14:31.15\00:14:33.29
okay and we're gonna
across our arms here and
00:14:33.32\00:14:35.53
we're gonna crunch up.
Here we go; that's 1, 2,
00:14:35.56\00:14:40.26
3, 4, 5, 6, and 7. Now,
if you need to support your
00:14:40.29\00:14:51.25
head you could, keep
going 8. You can make a basket
00:14:51.28\00:14:54.87
with your fingers and
lock your fingers around
00:14:54.90\00:14:57.17
and just it support
behind your head and relax your
00:14:57.20\00:14:59.76
head into it. Because
the range of motion you're
00:14:59.79\00:15:02.80
going, your firing
your abdominal muscles and
00:15:02.83\00:15:05.52
contracting your muscles.
So, you're gonna feel them,
00:15:05.55\00:15:07.55
are you feeling
these? Fifteen. Excellent,
00:15:07.58\00:15:09.41
good job, roll back
up on the ball. Common,
00:15:09.44\00:15:12.03
put the ball back into the
base, let's go back to work
00:15:12.06\00:15:15.76
with the active rest again.
Here we go, jogging place,
00:15:15.79\00:15:17.89
30 seconds. Let's get to
ready, set, go, here we go,
00:15:17.92\00:15:22.53
so can I call you a
doc. I'm 5 feet 10 inches.
00:15:28.40\00:15:32.28
You're 5 feet 10 inches
doc. Alright, how old are you?
00:15:32.31\00:15:36.25
I'm sixty one. Sixty
one. Yes. You're sixty one,
00:15:36.28\00:15:40.28
you know didn't you tell
me the other day if you dyed
00:15:40.31\00:15:43.87
your hair black, you look
41, didn't you say that one?
00:15:43.90\00:15:47.59
I probably was joking a
little bit. But I think.
00:15:47.62\00:15:50.01
That would be nice. I
tell you guys, it's like,
00:15:50.04\00:15:53.08
it's right there.
Awesome, awesome, awesome, okay
00:15:53.11\00:15:55.82
our next exercise we're
gonna do. We're gonna do a
00:15:55.85\00:15:58.26
Ball Pelvic Tilt, it's a
kind of good exercises, great
00:15:58.29\00:16:01.20
you can find it stabilizes
your lower back and works
00:16:01.23\00:16:03.94
your thighs, your legs.
But it's also a great exercise
00:16:03.97\00:16:06.56
for overall balancing and
support. Okay go ahead doc,
00:16:06.59\00:16:09.60
I want you to grab
your ball, get the mat in
00:16:09.63\00:16:14.34
position here. Okay, I
want you to take the ball here.
00:16:14.37\00:16:17.34
You go ahead and lay
down with your head here
00:16:17.37\00:16:19.12
and your feet
down there. On my back.
00:16:19.15\00:16:22.39
Yes, on your back. Okay.
00:16:22.42\00:16:24.06
Here we go and what we're
gonna do is put your feet on
00:16:24.09\00:16:25.97
top of the ball,
right there. There you go,
00:16:26.00\00:16:29.93
put your arms out to
the side like a cross.
00:16:29.96\00:16:31.99
Palms down, it helps you
support and all we're gonna
00:16:32.02\00:16:34.34
do is. I want you just to
raise your Pelvic up. Okay.
00:16:34.37\00:16:38.58
Put it up, hold it right
there, head down and let's
00:16:38.61\00:16:41.59
hold it up. Okay, this is
one way of variation to do
00:16:41.62\00:16:45.00
this exercise. We could
actually hold and you can
00:16:45.03\00:16:47.65
hold for a period of
time, okay. Now, go down,
00:16:47.68\00:16:50.24
what we're gonna do,
we're gonna do reps of going up
00:16:50.27\00:16:53.41
and down. So, come up
and down, again up and down.
00:16:53.44\00:16:59.06
Now, your range of
motion, that you could do this
00:16:59.83\00:17:02.02
exercise find your raise
of motion that's safe for you,
00:17:02.05\00:17:04.65
some people go extremely
high and some people go just
00:17:04.68\00:17:07.59
a little bit. Based on
how strong your back is,
00:17:07.62\00:17:09.80
so stay in your range.
That is comfortable for you,
00:17:09.83\00:17:13.01
but work at it. Okay,
are you feeling these.
00:17:13.04\00:17:15.43
It's fine. Okay, now
this will work you lower back,
00:17:15.46\00:17:18.15
this is working his
hamstrings, even his gluts.
00:17:18.18\00:17:20.53
But he's on this ball
creating this unstable
00:17:20.56\00:17:22.65
environment. So, his legs
have to help support this,
00:17:22.68\00:17:25.37
okay. But the whole
focus of this exercise is the
00:17:25.40\00:17:27.83
lower back and abdominals.
You see, how he had to
00:17:27.86\00:17:30.64
wobble little bit.
'Cause his body is working to
00:17:30.67\00:17:33.02
stabilize. And it
makes you strain, yeah.
00:17:33.05\00:17:34.14
It makes you strain,
okay, relax a second.
00:17:34.17\00:17:35.78
Now I'm gonna jump
down with you okay.
00:17:35.81\00:17:37.29
'Cause I don't want you to
feel like you're doing this
00:17:37.32\00:17:38.82
all by yourself, okay
doc. Thank you. You know,
00:17:38.85\00:17:41.75
I'm here to help you out
and I'm trying to lead by
00:17:41.78\00:17:44.02
example okay,
awesome. Okay, lets knock out.
00:17:44.05\00:17:47.92
I can use inspiration.
Alright, lets knock out
00:17:47.95\00:17:50.97
twelve okay. Okay. We do
twelve. Right, here we go
00:17:51.00\00:17:53.81
ready set go, this is
up, squeeze 1 and 2 and down,
00:17:53.84\00:17:57.47
there is 1, up squeeze 1,
2 and down. Up there is 3,
00:17:57.50\00:18:03.89
there is 4, squeeze up,
there is 5 and there is 6.
00:18:06.09\00:18:12.68
Engaging your core and
there's 8 and there's 9
00:18:12.71\00:18:20.00
and there's 10, I
feel like going to fifteen
00:18:21.95\00:18:24.16
and there's 11 and
there's 12 squeezes, 14 squeezes
00:18:25.30\00:18:32.43
and one more, next 15
squeezes, beautiful. Okay,
00:18:32.46\00:18:36.24
let's get on position
again for active rest.
00:18:36.27\00:18:39.15
Here is your ball,
take your mat out of the way
00:18:41.27\00:18:43.72
and move it down.
Alright, once again you guys all
00:18:43.75\00:18:46.83
probably know, we
like to do our active rest.
00:18:46.86\00:18:48.52
Which is so important
to make sure we keep our
00:18:48.55\00:18:50.48
heart rate elevated so,
we can maximize this workout
00:18:50.51\00:18:53.41
and have a full body
condition. Okay, you ready
00:18:53.44\00:18:55.60
to get started to our
thirty seconds, here we go.
00:18:55.63\00:18:57.98
Now, as we get done
doing our active rest.
00:19:00.26\00:19:02.78
We're gonna test our
heart rate to make sure we're in
00:19:02.81\00:19:04.73
an appropriate range
and we're gonna check his
00:19:04.76\00:19:06.85
meal watch and
it's a great device
00:19:06.88\00:19:09.76
that it allows us to get
our heart rate out of strap.
00:19:09.79\00:19:12.58
Which is kind of cool,
how you're feeling there doc?
00:19:12.61\00:19:15.37
Feeling fine. Alright, I'm
feeling good. Working it up.
00:19:15.40\00:19:18.34
Now, once again its
just the high knees.
00:19:18.37\00:19:20.06
You, when do this exercise,
it's something to get your
00:19:20.09\00:19:21.86
heart rate going. Which
is so important, okay, good,
00:19:21.89\00:19:24.18
let's check it out?
Alright, I'm there at 112,
00:19:24.21\00:19:30.23
oh! Yeah, perfect
right within our range.
00:19:30.26\00:19:34.40
Alright, now let's
move on to our last.
00:19:34.43\00:19:35.85
We did our exercises for,
we did our all our exercises
00:19:35.88\00:19:39.55
for the ball, we did
the ball abdominal pushups,
00:19:39.58\00:19:42.63
and we did the
ball curling press.
00:19:42.66\00:19:44.93
We knock out abdominal abs
and we did our pelvic lift,
00:19:44.96\00:19:49.83
okay. So we're gonna
repeat the same program all over
00:19:49.86\00:19:52.28
again and just so
we're moving a lot faster.
00:19:52.31\00:19:54.53
But this is what I
wanted to talk to you about,
00:19:54.56\00:19:56.58
if you have any
questions at home of something
00:19:56.61\00:19:58.41
you've seen in on our
program. We've questions
00:19:58.44\00:20:00.43
about hey Casio, how
do I tighten up my arms,
00:20:00.46\00:20:03.04
how do I work my legs or
you know what how can I just
00:20:03.07\00:20:05.91
live better. Go ahead
and send your email to
00:20:05.94\00:20:08.42
Action4Life@3abn.org,
you just see it below my face
00:20:08.45\00:20:16.37
right about now. But go
ahead and send us an email
00:20:16.40\00:20:18.35
with your questions and
don't hesitate to send any
00:20:18.38\00:20:20.49
type of questions. Because
the wrong type of questions
00:20:20.52\00:20:22.89
is the one you don't
ask. Alright, you ready to get
00:20:22.92\00:20:24.98
going back to the top
again. Go ahead and grab your
00:20:25.01\00:20:26.79
ball, gonna get this back
out a little bit and we're
00:20:26.82\00:20:30.38
gonna do our pushups. Our
ball pushups, and we got 10
00:20:30.41\00:20:33.00
last time okay. You're
ready, let's go to work,
00:20:33.03\00:20:36.37
lets fall out in our
position. Now, you know
00:20:36.40\00:20:40.40
as we're on our
knees. Go ahead and knock out
00:20:40.43\00:20:41.97
and we're gonna do ten.
Now, I'm go a little more
00:20:42.00\00:20:44.13
advanced, I'm
going to go on my toes,
00:20:44.16\00:20:46.91
move the ball
back a little bit more.
00:20:46.94\00:20:48.38
For those who want to
be aggressive, watch this,
00:20:48.41\00:20:50.67
make a little harder.
Lets knock out ten, here we go,
00:20:50.70\00:20:52.67
there is 1, there is
2, there is 3, there is 4,
00:20:53.06\00:20:59.31
there is 5, 6, 7, 8, 9,
10. Excellent, roll back up
00:21:00.14\00:21:10.16
on the ball, okay get
the ball in the position.
00:21:10.19\00:21:13.19
Back to our active
rest again 30 seconds
00:21:14.00\00:21:16.86
and let's go now, here
we go. Now, so what do you
00:21:17.54\00:21:26.17
think about the ball so
far doc. Hey, that really is
00:21:26.20\00:21:28.19
comfortable, its accounted
for. Yeah, because it has
00:21:28.22\00:21:31.47
a lot of hot air
inside of it I guess.
00:21:31.50\00:21:33.26
These are putting
your knees on a hard floor
00:21:33.29\00:21:35.09
if you're doing half pushups.
00:21:35.12\00:21:36.22
It does, doesn't it?
Yes. But you could feel
00:21:36.25\00:21:38.22
your whole upper
body working and firing
00:21:38.25\00:21:39.58
with this exercise,
can't you? Oh! Yeah. Awesome.
00:21:39.61\00:21:41.83
Just right for a guy like
me. Just right for anybody,
00:21:43.64\00:21:46.94
okay grab your ball again.
Just do our curling press,
00:21:46.97\00:21:50.84
grab your dumbbells.
There you go, go ahead
00:21:51.32\00:21:57.85
and have a seat, there you
go. You're gonna turn around
00:21:57.88\00:22:00.06
and face me alright.
We're gonna curl them up,
00:22:00.09\00:22:03.82
so curl, press and down,
there's 1, 2, there's 3, 4, 5,
00:22:03.85\00:22:21.87
once again, elbows stay
in one spot, curling press 6,
00:22:21.90\00:22:26.02
7, 8, 9, one more and
10, good job. Press them back
00:22:28.79\00:22:40.04
down again, alright
put the dumbbells down,
00:22:40.07\00:22:42.37
lets move on. Alright,
what I want you to do is,
00:22:42.40\00:22:46.10
I want you be in a position
here. We're gonna do ball
00:22:46.13\00:22:47.58
crunches, I'm gonna let
you do this, walk you through
00:22:47.61\00:22:49.95
these people at home.
Go ahead and walk forward
00:22:49.98\00:22:51.37
again. Oh! Yeah.
Right there and okay,
00:22:51.40\00:22:55.17
I want you crunch up again.
Here we go knock them out,
00:22:55.20\00:22:57.35
there is 1, 2, 3, 4,
5, 6, 7, 8, 9, and 10,
00:22:57.38\00:23:12.08
roll back up, have a seat.
Now, we're gonna be run out
00:23:12.11\00:23:14.86
of time. But I want you to
do this program when you're
00:23:14.89\00:23:17.24
at home. To continue on
with your active rest in
00:23:17.27\00:23:19.39
between, okay one more time
doc. We need to move to last
00:23:19.42\00:23:22.10
exercise, go ahead
and lay down on your back.
00:23:22.13\00:23:24.22
Okay, put your feet on
top, good and when we pelvic
00:23:27.40\00:23:31.26
tilts. We're gonna lift
them up for 10, you ready,
00:23:31.29\00:23:33.34
there is 1, 2, 3, 4, nice
and slow 5, squeeze the 1, 2,
00:23:33.97\00:23:42.20
good, 7, 8, 9, 10,
two more and one more.
00:23:42.23\00:23:53.99
You just told now we did
15 last time, this is perfect.
00:23:54.02\00:23:56.87
Now, I want you to
understand how exercise
00:23:56.90\00:23:59.19
can be so much fun. But
it's one thing I want you
00:23:59.22\00:24:01.49
to also to get.
Knowledge is key,
00:24:01.52\00:24:03.45
checkout this wellness tip.
00:24:03.48\00:24:05.08
Get adequate rest,
rest recharges your body
00:24:08.84\00:24:12.29
batteries, when
you're body is rested.
00:24:12.32\00:24:14.54
You'll feel
stronger and more motivated,
00:24:14.57\00:24:16.88
ready to reach
your exercise goals.
00:24:16.91\00:24:19.89
That's right, it's so
important to take rest from
00:24:22.38\00:24:24.24
time to time and
your body needs it.
00:24:24.27\00:24:25.81
You work so hard and rest
is where it allows your body
00:24:25.84\00:24:28.51
to repair itself, to make
all the adaptations to make
00:24:28.54\00:24:30.91
the positive
changes you want. Right doc,
00:24:30.94\00:24:32.94
here's good,
take a break right now
00:24:32.97\00:24:34.40
and rest till the
exercise right. That's right,
00:24:34.43\00:24:36.19
I feel rested. Oh! Doc,
you did a great job today,
00:24:36.22\00:24:38.50
go ahead and
move feet off of this.
00:24:38.53\00:24:39.67
Put your feet
down and you know doc,
00:24:39.70\00:24:41.98
of all the years that
you've helped so many people.
00:24:42.01\00:24:44.04
I'm gonna help you right
now. Go ahead and put the
00:24:44.07\00:24:45.97
leg straight, I'm
gonna straight you out, okay.
00:24:46.00\00:24:48.63
I wanna do a hamstring,
so relax your leg, okay.
00:24:49.70\00:24:51.88
Neutral position, just
relax, I got your leg, relax.
00:24:51.91\00:24:54.34
There you go right
there. Now doc, so tell me about
00:24:54.37\00:24:56.86
some of your patients.
You were telling me about one
00:24:56.89\00:24:58.49
of your patients that
came in and had an history with
00:24:58.52\00:25:00.55
sugar, tell me about
that story. Yeah, there was a
00:25:00.58\00:25:02.70
lady that came into my
office and she was telling
00:25:02.73\00:25:05.11
me how all of her
children and her and part of the
00:25:05.14\00:25:08.06
other family, her husband
and her were having issues
00:25:08.09\00:25:12.83
with flus, colds,
ear aches, running noses,
00:25:12.86\00:25:18.30
all these kinds of
infections, every winter.
00:25:18.33\00:25:22.64
Okay. So, I recommended to her,
00:25:22.67\00:25:25.44
why don't you go on a
low mucus producing diet.
00:25:25.47\00:25:29.47
Which would include
very little dairy products
00:25:29.50\00:25:33.00
and in place of
those, nuts and olives.
00:25:33.03\00:25:35.56
But especially, don't
give your kids a lot of
00:25:35.59\00:25:39.79
sweet treats. Right.
Loaded with sugar. Right.
00:25:39.82\00:25:43.03
Instead of sweet
treats, I recommended fruits,
00:25:43.06\00:25:47.76
fruits juices
things that were healthy.
00:25:49.29\00:25:51.94
So, you replaced the
fruit juices with fruits.
00:25:51.97\00:25:54.09
Well, fruit, no
the sugar products.
00:25:55.18\00:25:58.18
Right, to finish off right.
With fruits. Got you, yes.
00:25:58.21\00:26:00.56
And sometimes some
fruit juices. Right.
00:26:00.59\00:26:02.46
But mostly fruit.
Okay, both legs to the side,
00:26:02.49\00:26:04.79
go ahead, keep
talking. So, she came in about,
00:26:04.82\00:26:07.82
the next year and I
hardly remember her.
00:26:07.85\00:26:11.09
But then all of a
sudden she told me the story
00:26:11.12\00:26:13.16
that yes. My kids
have not had any colds,
00:26:14.05\00:26:17.11
flu's, ear aches, running
noses, cough and all that
00:26:17.14\00:26:19.84
kind of thing. Because
of the diet, you put me on,
00:26:19.87\00:26:22.54
then I recollected
who it was and I go wow.
00:26:22.57\00:26:24.74
That's really exciting.
So, I'm very happy with that.
00:26:24.77\00:26:27.62
They made a lifestyle change
and the whole life changed.
00:26:27.65\00:26:30.24
And the whole family. And whole,
00:26:30.27\00:26:31.50
they weren't sick at
all. They weren't seek at all,
00:26:31.53\00:26:33.57
that whole winter. I
love that, why don't have
00:26:33.60\00:26:36.26
we ward our self destructive
items, as we celebrate,
00:26:36.29\00:26:39.40
sugar desserts,
meals drenched with fat
00:26:39.43\00:26:42.30
and cholesterol. How
better would it be to give God
00:26:42.33\00:26:45.38
the glory and realize that
the best reward we can gave
00:26:45.41\00:26:48.75
ourselves is presenting
our body as a living sacrifice.
00:26:48.78\00:26:51.73
Hey Doc, I had a
great time with you.
00:26:52.37\00:26:54.00
Come on, let me help you up.
00:26:54.03\00:26:55.21
Oh! Thank you. Hey doc listen,
00:26:56.07\00:26:57.54
I'm so proud of what
you're doing out there in the
00:26:58.21\00:27:00.39
field of helping
people and educating people on
00:27:00.42\00:27:02.96
how to live
healthier life with the Lord
00:27:02.99\00:27:04.73
and I wish there was
more of you out there
00:27:04.76\00:27:07.74
and I'm sure there
were, we just got to get
00:27:07.77\00:27:09.42
the word out, is that
true. Thank you, I enjoyed this
00:27:09.45\00:27:11.93
and let's keep
preaching the word.
00:27:11.96\00:27:13.64
That's it, we keep
preaching the word out
00:27:13.67\00:27:15.50
and help you to understand
that God in a relationship
00:27:15.53\00:27:17.61
being health is so important.
00:27:17.64\00:27:18.98
This is Casio reminding
that action is the key for life
00:27:19.89\00:27:22.15
and it's my prayer that
the Lord gives you strength
00:27:22.18\00:27:24.34
and encouragement to
take action everyday,
00:27:24.37\00:27:26.56
God bless and
thank you for watching.
00:27:26.59\00:27:28.53
Hey, I see you next
time. Bye, bye, now.
00:27:28.56\00:27:30.93
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