The following program
presents workouts you can
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use to improve
your physical fitness.
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Please be sure to
consult your physician before
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beginning this or
any exercise routine.
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Hello, my name is Casio Jones.
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You are watching Action4life.
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Today we're gonna
have an exciting workout
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for you today; kind of
funny, kind of challenging,
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but you're gonna like it.
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But first let's talk
about Wellness Center.
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There is a
Hospital where you live,
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do they have a Wellness Center.
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Do you even know
what a Wellness Center is?
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Well we took a
visit to one in Florida.
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Let's go and check it out.
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Here we have like
a fitness facility
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inside of a
hospital. Yeah they call it a
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Wellness Center. I over
here at the Florida Hospital
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in Zephyrhills with me today is,
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the director of the Wellness
Center in this facility.
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His name is Bob Kamieneski.
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How you doing Bob?
I'm doing great Casio
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how are you?
I'm doing great man.
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I got a chance to walk
around your facility here.
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It's wonderful. It's
nice, it seems like you have
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everything you need to
be effective total community
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would you say. I would
say so it's a great atmosphere
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in which to
work. And a question,
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how long has the
facility been here;
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your Wellness
Center has been here.
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The Wellness Center has
been here about 22 years.
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Wonderful, wow and
how long you've been here?
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I've been here
for that 22 years.
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This is your baby
ha? This is my baby.
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That's wonderful.
Okay so in a begin of
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Pioneer State what told you,
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did the Lord tell
you or did you had
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this do you had this
what was that gave you
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the division to
develop a Wellness Center
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use health as where
reaching the community
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and providing healing
to those who are in need.
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Well Casio, I was
actually working at
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Southern Adventist University.
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Okay. And I had
heard that this hospital
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was a relatively new
hospital is about a year
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and half old and
they were trying to find
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a way that they
could integrate health
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into the community. Wonderful.
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And a friend of
mine was working here
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and told me about
it and contact was made
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and I ended up coming
here for intentionally
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for probably a year or two
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and here I'm to 22 years later.
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You just don't know
what the Lord is gonna
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has in store.
Really is gonna yeah honey
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we are still
here I'm still here.
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So what do you guys do you guys
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put a health
fair as what you guys
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do in the community?
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We do a little
bit of everything,
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when we look at the
Wellness Center here
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we break it up
into two segments one is
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is the actual Fitness
Center, where people can
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come in and workout
with equipment treadmills
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and exercise
machines and so forth.
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And the other
portion is community
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and employee education peace.
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Wonderful. Coz
information is the key,
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information is the key.
I've always taught in school
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the more
information you give somebody
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the more they are able
to make a right decision.
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That's correct you
know and that's the thing
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that our Society is
a very Dormant Society.
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It is more so
today then ever before.
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And as we know 70
to 80% of Colon Disease
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are due to life
style choices exactly.
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So we got to
keep giving them tools
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and keeping give
them information that
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they could help
make better choices.
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It's so true. Now question,
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your personal
ministry what would it be?
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My personal ministry is
into over and everything
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that we do here I have
a colleague by the name
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of Ethan Byrd, I know Ethan Byrd
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and the two of us
work together to develop
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programs both for
our employees and for our
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community that integrate
all the aspects of health
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which include as
you know exercise,
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good nutrition we
have a very strong
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spiritual component.
We're not afraid to pray
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with, Amen, clients that
come in and visit with us.
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A matter of fact, at
this point it's a culture,
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it's the
expectation it's wonderful.
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So when we take all
those lifestyle activities
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and put them
together, I believe that's
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where we get total health. Okay,
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now what is the thing behind us?
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I mean I felt
like I mean Star Track
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or something here. Yeah
this is a Biomeasure Machine
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a Biomeasure
Machine and it measures
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Body Mass Index,
BMI; and it also measures
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percent of body fat
by Electrical Impedance.
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So basically this
let's an individual
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let you know as
your working with
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somebody just how
much fat the individual
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has on their body,
because it helps us
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to identify if they
are obese and you know
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some people could
be relatively skinny
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in pants, but they
could be medically wise
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obese correct
exactly and with all that
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extra body fat
around the organs causes
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serious problems for them right.
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And we take these
things out to the community
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at Health Fairs.
It's a great talking
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piece obviously. Oh!
Yeah while you talking
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and looking
that. Now people have
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a lot of questions and
at first they are little bit
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afraid of it, but
once we talked to them
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and put them through
the process which only takes
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about a minute so
what's the process somebody
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takes off the
shoes; somebody takes off
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their shoes, they
step up on the corner top
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and the there is
an infrared that comes
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from the top right to the scalp
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and so it is an extremely
accurate way of measuring
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somebody's height.
Once the height is measured
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the machine talks to the person
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and the machine
does all the talking
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I mean anybody
can step on this thing
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and go through this
process without somebody
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standing here but we
normally do so we can
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discuss health
habits and so forth.
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The next step in it
is to grab on to this
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little handles and the
machine will talk again
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and it will measure
body composition or percent
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body fat. Now it
sets Electrical Current
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through a very low, low
no, no you don't you know
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low bold you know fill up there.
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Let them who through the body
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and comes through the
other side in its system
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designed to determine
how to fast it goes through
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right and it
determines what is your
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percent of body fat.
There is computerized program
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in there and in a
matter of seconds it prints out
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both the body mass index
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and your percent body fat.
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And this gives them
you guys the as part of the
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the fitness
assessment information
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and then you know to
put him on appropriate
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program exactly. I like
that, I like that. Listen
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Let's get out of here.
Okay let's get out of here
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just do it the right
way; just do it right.
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Alright people
we're gonna show new thing
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on Action4life. Alright
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Scotty team is up energized.
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Hey Doc come on
in Doc, how you doing
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hey brother Casio.
It's good to see you
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how are you
doing? I'm doing great.
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Are you ready for a
great workout today?
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Let's do it,
alright. Let's do this,
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so those you who can't
see the Wellness Center.
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Hey Doc have you
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experience a Wellness Center.
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I've been there a few.
You have been to few yes
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and did you, to me
I think is very unique
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how they take
medical and combine
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it with fitness to
make an environment
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that is just for the well being
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for that individual completely.
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It's the up and coming thing.
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Very up and
coming thing I like that,
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I like that. Okay, for
those at home we talk about
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we are gonna have a
great workout and we are.
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Doc are you ready
for you workout today
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I'm ready to go. I'm ready okay
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our first exercise
gonna to be a ball pull over.
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Let me get the
ball over here for you.
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Go and have a seat,
I want you to roll out
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in your back position
in it to a bridge position
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keep walking
forward, keep walking forward
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right there. Once
again, we make sure
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while we are using a
ball this is a great exercise
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in this position because it;
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we find our lower back
abdominals have to fire,
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engage in a core,
our hamstrings in a cause
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everything stable in
itself on the stability ball.
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What's gonna happen
is you gonna use this
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arm straight up over
head and we're going to bring
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our arms back
keep the arm straight
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and bring the
Dumbbell forward back towards
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the Belly Button. And
all the same time engaging
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and pushing down to
heals lifting your body
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so its maintain as
flat like you're plank
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on a board okay.
Now from bringing arms
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forward back
towards his midline his
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lat has to find do all the work.
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Let me get a
dumbbell for you Doc.
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And let's go to work
let's knock out 12 here.
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Ready and come
down bring them forward
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there is 1 now it's
very important to be careful
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with your range of
motion you go only as far
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back as your
shoulders will allow you.
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How you're
feeling Doc? Feeling fine
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okay are you
feeling these in your lats
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yeah little bit.
Okay I'm gonna to let you
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have this now okay,
okay and you control it.
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Nice control temper
just give me three more
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there is 1, make sure
you engage in course stay
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nice and tight and
this is 2 and one more
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and 3 wonderful go
ahead and roll back up
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on the ball keep
pushing with your legs keep
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pushing sit all the way up.
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Wonderful, okay
come on up let's go
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and do our active
rest. Let's go right into our
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high knees for
active rest for today.
00:09:27.93\00:09:29.90
Are you ready? Yes sir.
Right over the right leg
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30 seconds and go.
00:09:31.93\00:09:33.88
Now for some of you
at home you might want
00:09:37.57\00:09:39.62
to use your hands in
front you as a marker
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for you to know if
you're reaching your height
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for your high knees or
you could just do a little
00:09:45.23\00:09:47.45
low intensity or
just like a jog but the
00:09:47.65\00:09:50.06
emphasis is trying
to lift your knees.
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Where as this is a jog
and that's a high knee.
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Little more
challenging. Good job Doc.
00:10:00.09\00:10:04.58
Now for those at
home I want you to
00:10:05.46\00:10:06.94
remember this
throughout our program listen
00:10:06.97\00:10:09.38
to your body if
your body is telling you
00:10:09.41\00:10:10.93
hey that's a little too
hard for me slow it down
00:10:10.96\00:10:13.27
we're gonna show
you the modifications
00:10:13.30\00:10:14.91
how to do those
exercises so you can find a safe
00:10:14.94\00:10:17.54
range to keep up with us.
00:10:17.57\00:10:19.21
Okay, now next
exercise we're gonna focus
00:10:19.24\00:10:21.44
on is gone; is
called we gonna work at the
00:10:21.47\00:10:23.51
upper back area.
I call it like ball
00:10:23.54\00:10:25.63
we're using the
ball and is going to very
00:10:25.66\00:10:27.08
dealt flies and arise.
And this exercise is gonna
00:10:27.11\00:10:29.99
for those you who
are gonna to computer
00:10:30.02\00:10:31.42
you find self
little slough and forward
00:10:31.45\00:10:33.65
this is gonna help
strengthen upper back
00:10:33.68\00:10:35.53
muscles to give you
the ability hold yourself
00:10:35.56\00:10:37.61
up right which will
help correct your posture.
00:10:37.64\00:10:39.85
I stand at the
way, Doc let me show
00:10:39.88\00:10:41.34
these people how to do this.
00:10:41.37\00:10:42.42
Okay we're gonna
to sit on Physio Ball
00:10:44.14\00:10:46.16
we're gonna have our
chest down to our legs
00:10:47.08\00:10:50.18
and legs hands gonna
to be underneath our knees
00:10:50.21\00:10:53.35
and we're gonna
come out to the side
00:10:53.38\00:10:54.68
out to the side
and then front raise
00:10:56.28\00:10:59.29
out to the side and front raise.
00:11:00.34\00:11:03.04
Now the secret of doing
this very fly is imagine
00:11:03.07\00:11:06.27
you're hugging a tree and
00:11:06.30\00:11:07.52
holding like here and your elbow
00:11:07.55\00:11:09.36
stay out to the side
here and you just gonna
00:11:09.39\00:11:12.24
open up like this
the same angle from
00:11:12.27\00:11:16.08
here to here but
you not your doing
00:11:16.11\00:11:18.02
with your chest
down same angle okay.
00:11:18.05\00:11:21.20
So once again the
exercise is gonna be a
00:11:21.23\00:11:23.61
real fly front raise,
rear fly and raise up.
00:11:23.64\00:11:29.93
Now if it feel
uncomfortable stay down here
00:11:30.23\00:11:32.33
because we could
come up to this position
00:11:32.36\00:11:33.71
and do it make a two
part way which is fine
00:11:33.74\00:11:36.39
because you still
hitting the muscles.
00:11:36.84\00:11:39.95
Alright. So you go
ahead and have a seat
00:11:39.98\00:11:41.66
on this knock out 10 Doc okay.
00:11:42.20\00:11:44.07
Okay, down here yeah
and move your feet little
00:11:44.10\00:11:47.19
forward in front
of you there you go
00:11:47.22\00:11:48.53
your chest down okay Doc just go
00:11:48.56\00:11:51.26
in position here
this way out to the side
00:11:51.29\00:11:53.09
out to the side go
ahead and sit up now
00:11:53.45\00:11:55.02
front raise that's
1 and back down again
00:11:55.05\00:11:58.57
open come on
front raise straight.
00:11:59.02\00:12:02.74
Now, I want you to make
sure when you come and up
00:12:02.97\00:12:04.94
on your front
raises keep going fine
00:12:04.97\00:12:07.05
keep going that come up you stop
00:12:07.08\00:12:08.81
at shoulder height,
lift straight up right there
00:12:08.84\00:12:11.38
beautiful right
down again open radials
00:12:11.41\00:12:14.68
back up, front raise, again open
00:12:15.15\00:12:21.13
squeeze your deltoids
00:12:22.56\00:12:23.53
give me two more,
sit up, one more and up,
00:12:25.50\00:12:36.16
wonderful, good job Doc.
Let me have the dumbbells.
00:12:37.88\00:12:40.38
Alright let's go and
stand up and do active rest.
00:12:40.83\00:12:42.71
Let's go high
knees again 30 seconds.
00:12:45.16\00:12:47.99
Start now, let's go.
00:12:48.02\00:12:49.83
Now here is the
modify for this high knees,
00:12:54.36\00:12:56.76
once again just
little lower the knees
00:12:56.79\00:12:58.74
little jog in place if
you need to go right down
00:12:58.77\00:13:01.46
to a march and
if you say no Casio
00:13:01.49\00:13:06.64
I got this let's go
back at the high knees
00:13:06.67\00:13:08.75
how is that? Doc how you doing?
00:13:08.78\00:13:13.97
Five seconds Doc,
are you with me Doc.
00:13:14.00\00:13:17.81
I'm here. Alright Good job.
00:13:17.84\00:13:19.27
Alright our next
exercise is gonna be
00:13:19.47\00:13:22.18
a little challenge it's
gonna workout chest muscles
00:13:22.21\00:13:24.78
and our shoulders
and let me demonstrate
00:13:24.81\00:13:27.01
for you guys. I
forgot one hold that
00:13:27.04\00:13:33.80
for me Doc I
forgot my other dumbbell
00:13:33.83\00:13:35.89
silly me what I'm
thinking we need to alright
00:13:35.92\00:13:40.93
it's just gonna to be
a one arm dumbbell press.
00:13:42.82\00:13:46.85
Now we're gonna to
start normally we start with
00:13:47.67\00:13:49.43
the dumbbells press and
top of the chest exercise
00:13:49.46\00:13:51.98
you just start
from the down position
00:13:52.01\00:13:53.75
this one we're gonna to
start from the top position
00:13:54.27\00:13:56.29
and then actually
we're gonna to leave one arm
00:13:56.72\00:13:58.27
because to stay
in the top position.
00:13:58.30\00:13:59.43
My one arm is gonna come down
00:13:59.46\00:14:00.92
and press back up now
my left arm is forcing
00:14:01.78\00:14:09.03
my shoulder to stabilize
00:14:09.06\00:14:10.73
and it's working my shoulder
00:14:12.64\00:14:13.83
this right arm
is working my chest
00:14:14.16\00:14:16.08
so we're gonna
complete 10 each arm
00:14:16.41\00:14:18.71
and then move on
to the other arm.
00:14:20.14\00:14:21.58
Okay Doc right
go ahead have a seat
00:14:24.85\00:14:28.02
Doc I want you to roll
out forward on your back
00:14:31.51\00:14:33.48
excellent right there
let's get the dumbbells
00:14:35.86\00:14:37.91
here for you I want
you keep this one straight
00:14:37.94\00:14:39.94
and I want to you
long this one down
00:14:39.97\00:14:41.23
and bring it back towards
midline of your body good
00:14:41.70\00:14:44.07
and it's two,
towards the midline,
00:14:45.34\00:14:46.92
3 keep your wrist straight,
00:14:47.39\00:14:48.74
its 4, 5 control it,
control it, you always;
00:14:49.65\00:14:54.40
you control the
weight don't let the
00:14:54.43\00:14:55.82
weight control you, 6
a few gluts up 7, 8, 9,
00:14:55.85\00:15:04.19
one more and 10.
We're gonna switch on
00:15:04.22\00:15:06.71
let's bring this
one down keep your wrist
00:15:06.74\00:15:08.80
straight one towards
the center on your body
00:15:08.83\00:15:11.28
2 don't jerk at your elbows,
00:15:11.31\00:15:13.56
3 a few gluts up 4, 5, 6
00:15:13.59\00:15:21.14
don't lock your
elbows out 7 and one more
00:15:22.12\00:15:25.00
excellent good
job. Roll back up,
00:15:25.39\00:15:27.02
keep pushing, keep
pushing. Excellent, good job.
00:15:27.82\00:15:30.78
Let's go back to
active rest again.
00:15:30.81\00:15:32.11
Here we go high
knees on mark let's get go,
00:15:33.76\00:15:38.25
doing good Doc.
Now once again at home
00:15:40.95\00:15:44.28
to modify for high
knees you need to march
00:15:44.74\00:15:47.11
in place keep yourself
getting little too tired
00:15:47.14\00:15:49.35
go ahead and drop
down intensity for those
00:15:49.92\00:15:52.29
you feel hey you
want to keep up come on
00:15:52.32\00:15:54.61
keep up and we go.
00:15:54.64\00:15:56.18
So our program you
get resistant training,
00:16:01.43\00:16:04.16
aerobic training,
a lot of knowledge
00:16:04.57\00:16:06.38
and help you some
lot of motivation to keep
00:16:06.93\00:16:08.85
you going to be
vital source for our Lord.
00:16:08.88\00:16:11.37
Alright Doc that was great.
00:16:12.05\00:16:13.31
Now we're gonna move
on to our last exercise
00:16:13.34\00:16:15.37
it's kind of
challenge and I called it
00:16:15.40\00:16:17.20
spider man. This is
one of Casio's exercises.
00:16:17.23\00:16:20.20
Doc you in for a
treat. Alright let me go
00:16:20.98\00:16:23.73
and get a mat for us
00:16:23.76\00:16:24.73
and let me demonstrate Doc.
00:16:26.96\00:16:28.42
Here we go it's gonna be a plank
00:16:29.26\00:16:33.01
and we're gonna use this
from a full plank position
00:16:33.73\00:16:36.04
and watch my leg.
I'm bringing my leg up
00:16:36.39\00:16:38.43
from the side
like I'm Spider Man
00:16:38.46\00:16:40.54
climbing the walls.
00:16:40.57\00:16:41.66
This is working my obliques
00:16:47.43\00:16:49.83
my core and my
shoulders. Modify, from here
00:16:50.09\00:16:57.83
from the feet here you
could bring your knee up
00:16:57.86\00:17:01.40
okay. Ready Doc
let's go and do this.
00:17:09.71\00:17:12.19
Let's go 10 each
side, see how you do.
00:17:12.70\00:17:14.66
See and up full
plank position wonderful
00:17:16.30\00:17:18.63
there is 1 good 2 wonderful 3, 4
00:17:18.66\00:17:30.45
he is feeling these trust me.
00:17:31.38\00:17:32.85
Aren't you Doug? Feels good.
00:17:32.88\00:17:34.62
What he is doing
as he is bringing
00:17:36.36\00:17:37.35
his legs out to the
sides and swinging up
00:17:37.38\00:17:39.03
his midsection, his
obliques has to contract
00:17:39.06\00:17:42.23
and shorten.
Beautiful there you go Doc
00:17:42.26\00:17:48.49
good job. Alright, let's
go do the active rest Doc.
00:17:48.52\00:17:50.65
Alright I gave
him one. High knees,
00:17:52.60\00:17:54.45
let's go.
00:17:54.74\00:17:55.71
So Doc tell us
about your workout regimen
00:18:02.91\00:18:06.11
what do you do?
Well I have dumbbells,
00:18:06.14\00:18:09.14
I do, I do curls I do presses.
00:18:09.17\00:18:15.55
Okay. And then I do
some chest movements.
00:18:15.75\00:18:20.21
So you do a lot of
resistance training,
00:18:20.85\00:18:22.65
you do a lot of cardiovas;
00:18:23.29\00:18:24.39
Did you do a lot of
cardiovascular training
00:18:24.42\00:18:25.79
in your program? I
do a lot of walking;
00:18:25.82\00:18:27.77
lot of walking.
And then I have some
00:18:27.80\00:18:31.18
light weights to do
quite a few repetitions
00:18:31.21\00:18:32.88
as well as the heavy weight.
00:18:32.91\00:18:34.11
Yes more of it; 15
to 20 pounds and then;
00:18:34.14\00:18:36.33
resistance
training; 10 pounds for.
00:18:36.36\00:18:37.81
Now tell me about your patients
00:18:38.20\00:18:39.38
do you recommend
lot of you to patients
00:18:39.41\00:18:41.14
for them to use
exercise as a form of medicine
00:18:41.17\00:18:43.91
or. For diabetics it's great.
00:18:43.94\00:18:46.87
For diabetics it's
great. So we use it for,
00:18:46.90\00:18:48.96
you recommend highly
for diabetes individuals who
00:18:49.71\00:18:51.86
have diabetes yes.
Exercise is like taking insulin
00:18:51.89\00:18:54.81
almost oh okay.
That is that's very good
00:18:54.84\00:18:57.09
that is very true.
Okay now this is a part
00:18:57.12\00:18:59.32
of our program and
we like to remind you
00:18:59.35\00:19:01.31
and say hey if you
have a question if you have
00:19:01.34\00:19:03.55
any concern to
something you like to say
00:19:03.58\00:19:05.31
go ahead and
shoot an email it's at
00:19:05.34\00:19:06.84
action4life@3abn.org
that's action4life@3abn.org
00:19:06.87\00:19:14.73
and its right below me again.
00:19:14.76\00:19:16.06
Doc go ahead and
grab us some water.
00:19:16.54\00:19:18.30
And let's get
started back in round two
00:19:18.54\00:19:20.66
and I'm gonna do with you okay.
00:19:20.95\00:19:22.52
And I think what we're gonna do
00:19:24.88\00:19:25.85
this time we just gonna go ahead
00:19:25.86\00:19:27.61
and skip the active
rest so we keep going
00:19:27.64\00:19:29.54
straight through and we're gonna
00:19:29.57\00:19:30.54
to knock these
workouts out okay.
00:19:30.55\00:19:31.80
Okay, first of all
pull over here Doc go ahead
00:19:31.83\00:19:34.65
and grab your
seat have your seat
00:19:34.68\00:19:36.18
and I want you to
pull yourself for a walk
00:19:37.04\00:19:38.40
forward into position
here take your dumbbells
00:19:38.43\00:19:42.76
and we're gonna knock
out 10 you got it okay.
00:19:42.79\00:19:45.27
Lift your gluts
up. Doc is so excited
00:19:47.10\00:19:51.28
he is going without
me. Alright, let's just go
00:19:51.31\00:19:54.48
and knock this out.
Let's do 10 together.
00:19:54.51\00:19:55.98
Ready, bring it
down and there is 1,
00:19:56.01\00:19:58.33
there is 2, 3 keep
your arms straight,
00:20:00.77\00:20:04.63
lift your gluts up, 4
there is 5 working lads
00:20:04.92\00:20:10.97
focus on your lads
6 it's so important
00:20:11.00\00:20:13.21
when your exercising
you focus on the muscle
00:20:13.24\00:20:16.37
and when you focus on
the movement of the muscle
00:20:16.92\00:20:20.33
one more 10 good
job. Roll back up.
00:20:22.44\00:20:26.43
Put the dumbbells down.
00:20:26.46\00:20:27.44
Our next
exercise we're gonna do,
00:20:27.82\00:20:29.19
is gonna do go ahead
and get this I get dumbbell
00:20:29.22\00:20:33.49
for you Doc because
it's a chest one arm chest
00:20:33.52\00:20:36.12
press oh yeah okay.
Go in walling position
00:20:36.57\00:20:39.29
roll out yeah go
ahead and you roll out
00:20:39.62\00:20:41.18
okay here you go and
here is your dumbbells
00:20:41.21\00:20:44.45
right there. Remember
we're gonna keep one up
00:20:44.48\00:20:46.54
and we're gonna drop
one so bring this one down
00:20:46.57\00:20:48.11
and press that one back up.
00:20:48.77\00:20:50.16
Go and lift your
gluts up there you go
00:20:50.85\00:20:53.49
keep your wrist
straight come down to elbow
00:20:53.52\00:20:56.21
there 90 degrees
to cross back in okay.
00:20:56.24\00:20:59.04
There you go that's the
angle we want to press on
00:21:03.34\00:21:05.30
I'm impressed.
Two more and one more.
00:21:06.43\00:21:10.94
Other side drop down
get your arm straight.
00:21:12.05\00:21:14.54
Now as you notice as
this arm is stabilizing
00:21:14.57\00:21:16.59
he feels right in the shoulder
00:21:16.62\00:21:18.19
this is strengthen his shoulder.
00:21:18.22\00:21:19.72
Three more Doc and
one more wonderful.
00:21:25.20\00:21:31.50
Good job, roll back
up. Now let's sit right
00:21:31.53\00:21:35.95
there Doc I'm keep you going.
00:21:35.98\00:21:37.58
Now, once again
these are radials okay
00:21:38.32\00:21:42.63
and we're come up
into a front flag okay
00:21:42.66\00:21:44.78
chest down to the
ground outer side,
00:21:44.81\00:21:48.01
now come up, sit up,
front raise there is 1
00:21:49.39\00:21:53.15
and back down, out
to the side come up
00:21:53.18\00:21:58.66
sit up front
raise and this two good.
00:21:58.69\00:22:01.62
Front raise that's 3
this let me give me two more
00:22:06.38\00:22:11.59
front raise there is 4 one more
00:22:11.98\00:22:20.03
now I want you
to hold to make sure
00:22:20.58\00:22:21.97
you do 10 of those.
Beautiful, good job Doc.
00:22:22.00\00:22:24.37
And we move on to
our last exercise.
00:22:24.83\00:22:26.42
And this is the
one I know you've been
00:22:26.92\00:22:28.96
waiting on Doc.
You want to make sure
00:22:28.99\00:22:31.71
we get these very
good. Now remember
00:22:31.74\00:22:34.45
I love this
exercise. This is, like I said
00:22:34.48\00:22:36.47
one of those Casio specials.
00:22:36.50\00:22:38.11
I call it Casio
special because maybe coz
00:22:38.14\00:22:40.92
I haven't seen
somebody else do it so.
00:22:40.95\00:22:42.44
That might be out
that just haven't seen it.
00:22:43.08\00:22:44.91
Let's go, I'll
do these with you.
00:22:44.94\00:22:46.11
Let's do our Spider Man okay.
00:22:46.14\00:22:47.80
Oh! yeah right we're
gonna to do knock out
00:22:47.83\00:22:50.13
10 each side okay
start with right leg
00:22:50.16\00:22:52.32
there is 1, 2 right do
a little, let me come down
00:22:52.35\00:23:00.18
little lower, little more
challenge in my abdominals.
00:23:00.21\00:23:02.83
Its 6, how you feeling Doc. 7;
00:23:11.35\00:23:15.32
I'm fine alright he
is feeling these people.
00:23:15.35\00:23:18.06
We do work on this
program, alright good job.
00:23:19.78\00:23:23.78
See that wasn't so bad.
00:23:25.49\00:23:26.46
You do great Doc
get this mat out the way
00:23:27.16\00:23:29.74
Doc I tell you
what how old are you
00:23:30.19\00:23:31.89
61, 61 alright for
those who have 30, 20, 40, 50
00:23:32.10\00:23:38.42
so you can't do
anything he is an example
00:23:38.45\00:23:41.43
gentlemen who is 61
years old who is out there
00:23:41.46\00:23:44.21
been active for the
Lord and taking care
00:23:44.24\00:23:46.50
of his body and that
means you could do it too.
00:23:46.53\00:23:48.50
Now we understand
knowledge is the key
00:23:48.93\00:23:52.21
when you have knowledge
you have the will to make
00:23:52.69\00:23:54.81
the right decision and
that's we are all about
00:23:54.84\00:23:57.18
we are trying to
give you good information
00:23:57.21\00:23:58.77
so check out this Wellness Tip
00:23:58.91\00:24:00.39
and hope you could apply it.
00:24:00.42\00:24:01.83
Illness can
interrupt exercise routines.
00:24:06.15\00:24:08.89
After recovery begin
workouts at lower intensity
00:24:09.49\00:24:12.58
gradually increase
exertion over days.
00:24:13.12\00:24:15.35
The formula for
each day of illness
00:24:15.93\00:24:17.84
go easy for two days.
00:24:17.87\00:24:19.63
You know that's
right sometime we get sick
00:24:22.31\00:24:24.73
and we want to listen
to our body give yourself
00:24:24.76\00:24:28.19
little adequate
rest and when your body
00:24:28.22\00:24:29.98
feels better start
back into your program
00:24:30.01\00:24:32.53
and you know what,
it's okay it's better off
00:24:32.87\00:24:35.47
to listen to
body then continue one
00:24:35.50\00:24:37.58
when your body stressed out and
00:24:37.61\00:24:38.74
you can actually do
more harm than you thinking
00:24:38.77\00:24:40.84
your doing good.
Alright Doc you did
00:24:40.87\00:24:42.72
a great job today.
I'm so proud of you
00:24:42.75\00:24:44.41
let's go and do
our cool down okay.
00:24:44.79\00:24:46.15
Alright this what
just we're gonna to do
00:24:46.67\00:24:48.47
a little different
I'm gonna have you sit
00:24:48.50\00:24:50.03
on a Physio Ball
go and have a seat
00:24:50.06\00:24:52.12
make out cool down
little challenging.
00:24:53.17\00:24:55.17
Lets go and do our peck stretch
00:24:55.20\00:24:56.87
put both hands
behind your head here
00:24:56.90\00:24:58.76
so if you did our
chest and I'm gonna do
00:24:58.79\00:25:00.57
assistance stretch.
Lift your chest forward
00:25:00.60\00:25:02.39
and sit straight
up, but have your elbows
00:25:02.90\00:25:05.46
come back behind you,
squeeze your elbows behind,
00:25:05.49\00:25:07.36
there you go right there.
00:25:07.39\00:25:08.37
Your feeling
stretch up on your chest.
00:25:11.50\00:25:12.62
Feel it between my
shoulder blades too.
00:25:14.94\00:25:16.61
There you go. Now I
want you to go ahead
00:25:16.64\00:25:22.01
and just reach arms forward.
00:25:22.04\00:25:23.40
Now I want you
bring this arm underneath
00:25:26.85\00:25:28.33
and pull it straight
across here put this hand here
00:25:28.36\00:25:30.82
and get a squeeze, squeeze,
squeeze them in forward.
00:25:32.34\00:25:35.79
It'll help open up your radials.
00:25:36.16\00:25:37.61
Pair hug know yeah curl
like a pair hug okay exactly.
00:25:42.05\00:25:46.05
Go ahead and stand up
Doc I'm gonna show you
00:25:47.96\00:25:49.31
another one you
holding through ball.
00:25:49.34\00:25:50.51
Alright this one is
going to work on a lads;
00:25:51.31\00:25:55.44
this is gonna look
like this and you're gonna
00:25:55.92\00:25:58.06
be here and you
gonna reach forward
00:25:58.09\00:26:00.52
and just stretch
forward trying to sit down
00:26:00.55\00:26:03.45
unto you heals stretch forward
00:26:03.48\00:26:05.12
and you can rotate to the side
00:26:05.15\00:26:06.68
and move to the
other side just little bit.
00:26:07.94\00:26:09.95
Why don't you try
that one? Don't you.
00:26:09.98\00:26:14.02
There you go Doc
and reach forward
00:26:14.05\00:26:17.51
and roll the ball forward
okay hold this out little
00:26:17.54\00:26:23.00
bit good come
back the other side.
00:26:23.03\00:26:25.63
Go ahead and try to
sit down further more
00:26:28.34\00:26:29.82
there you go spin
the ball out towards you
00:26:30.33\00:26:32.79
now go ahead and
roll the ball out
00:26:32.82\00:26:34.22
with your fingers for
push it out, push it out,
00:26:34.25\00:26:36.01
push it out get a
stretch sit down wonderful.
00:26:36.12\00:26:39.06
Are you feeling that
stretching around here
00:26:39.09\00:26:40.17
yes very good. Okay
just roll to the side again.
00:26:40.20\00:26:43.16
And roll out the
other side that's it
00:26:47.65\00:26:50.74
it's wonderful it
feels good, good job Doc.
00:26:50.77\00:26:52.65
You sit there and
relax I'll close this out
00:26:53.48\00:26:55.21
I listen to a pastor
explain why Christians
00:26:56.43\00:26:58.53
shouldn't be get offended
00:26:58.56\00:27:00.23
He explained we have choices
00:27:00.57\00:27:02.45
and how we allow
other people to effect us.
00:27:02.65\00:27:05.19
We keep forgive or
remain angry Christ didn't
00:27:05.80\00:27:09.15
let people offend him.
In Luke 23:34 Jesus said
00:27:09.18\00:27:12.89
father forgive
them they don't know
00:27:12.92\00:27:15.41
what they are doing.
This is Casio your monitor
00:27:15.49\00:27:18.69
action is the key for life
00:27:18.72\00:27:19.90
and it's my prayer
that Lord gives you strength
00:27:19.93\00:27:22.33
and encouragement to
take action everyday.
00:27:22.36\00:27:24.52
God bless and
thank you for watching
00:27:24.88\00:27:26.73
and I see you next time
00:27:26.76\00:27:27.90
keep flexing
those faith muscles.
00:27:27.93\00:27:29.54
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