The following
program presents workouts
00:00:01.98\00:00:02.95
you can use to
improve your physical fitness.
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Please be sure to
consult your physician
00:00:05.41\00:00:07.43
before beginning this
or any exercise routine.
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Hi, my name is Casio
Jones and you're watching
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Action 4 Life.
Today's episode I have a very
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special guest,
someone's very dear to my heart
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for a very long time.
For today's workout all
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you need is your dumbbells and
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an exercise ball. But
first I want you to check
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out this segment we did in
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Florida
Hospital Wellness Center.
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Its phenomenal
story we did, but while
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you are watching the
story, make sure you do
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a full body warm-up
to get ready for our
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workout when we get
back, check this out.
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Oh we did this old one.
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We're at the Florida Hospital in
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Zephyrhills Florida. And
let me tell you something
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this is a great establishment.
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I love the hospital.
I love what it is doing
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for the community
and they offer a whole
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lot of great
physical active classes
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for the community.
And with me today is
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Connie Baken White.
She is the supervisor here
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at the Wellness
Center. Connie how are doing?
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I'm doing great Casio.
I'm so glad to check out
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your facility guys
here, you guys are really
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making an impact in
the community aren't you?
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Yes we are. And you
know this hospital has been
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here for how long?
I mean a long time.
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Wow, yeah. I am
going to history right?
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I've been here
for about 14 years,
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so we are gonna
check with Bob on that,
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you seem a real
veteran. But it's been,
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you guys been here a
lot. And you guys are
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very active in
the community to get
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people moving, yes.
Your Wellness Center is going
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out of the
community bringing people in
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and that the one of
the classes we saw earlier,
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you know let's
talk about that class,
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what's name of that
class? Alright, it's called
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Stretching
Tone. Stretching Tone,
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I like that. Now
that class is not just for
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particular age
group is it? No it's not,
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no it's not. It's
open to any age demographic
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could do that I
guess you are doing
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resistance bands,
you got some dumbbells
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and but, exactly,
but you are saying
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that time and the day.
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That's correct the
reason why we have the
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majority of my
clients in their senior years
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is because of the
fact of the time of day
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at 10 o'clock,
it's early for some,
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most of the people
are working, exactly.
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It's great because
we've also had people
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I would say as old
as 92, oh wonderful,
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and then we've had
some of our clients
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bring in their grandchildren
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so we've had them as
young as seven years of age.
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So, you make sure
that class you're able
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to hit all ages of
spectrum all conditions
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and also you had
different levels, correct,
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you have some people
who couldn't do squat,
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they are doing
exercise in a chair.
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Right! What I'm
going to do is I'm going to
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modify the class depending
on any contraindications
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that these people
might have so before class
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if I have a new
student class I'm going to ask
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them what kind
of issues they have.
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They have a back
problem, correct,
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or might have a knee situation.
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Correct, anytime you
might see people in a chair
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doing an exercise,
you might see them on
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the floor or you
might see them standing up
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behind the chair.
So it just depends
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on what their issues are.
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So, tell me what
you does, why do you do.
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You said you've been
in for 14 years, correct,
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what keeps you
coming back every day?
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Just the fact that I
feel like I'm really helping
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these people, I've
had a lot of feedback from
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them in the past
saying that they had trouble
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getting down and
up off the floor.
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They didn't have any energy.
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Their grandchildren
wouldn't come to see them,
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and they just didn't
have that much energy,
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so this is getting them up,
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it's getting them
moving, yes, increasing their
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strengths so that they
can do their daily cores
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or what not you
know the housecleaning,
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it's not that easy.
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But it's, I'll just let
you saying that you help
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them to do what
their normal duties are,
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how do you think
that each one of those
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individuals in that
class has still has a purpose
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to do cores once
in a day, exactly.
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And they'll well
be no matter how much,
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how old they are,
how young they are
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they still could do
something and that helps
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vital and you
are being ambassador,
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go ahead give me
high five, I'm proud of
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you Connie thank you,
thank you I appreciate it.
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I'm just I'm so
excited I get happy to meet
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my peers in the
community doing their
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part to help inspire
and help other people be
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more active for Lord
and help them to taking
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you know to see each
day as a new opportunity
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what can I do,
how can I improve,
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how can I get
better and you know the
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mind and body,
intimate relationship is there.
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Hey you see it,
you see it; you see it.
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Well Carney thank
you so much. Thank you.
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And you know, you
know and I'm also here
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at massage therapist
right? That's correct,
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I'll look forward,
I'm gonna talk you more
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about that one day,
alright okay, alright,
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alright thank you so
much, thank you Casio, alright.
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That was
awesome. Hey check out our
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Wellness Center in
your area and see what
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programs they offer.
Hey like I said I'm ready
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for great workout and
like I said the person
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with me today is
someone dear to my heart,
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it's my cousin Monique.
How are you doing Monique?
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I'm feeling really
good Casio. Good to you see
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here in Kansas. Are you
ready for workout today?
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I'm ready, I'm
ready last time I was here
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you know you
really challenged me
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and I wasn't sure I was
gonna be able to keep up,
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but I think I did
okay I'm ready I'm excited.
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Well this workout
you could do, okay.
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It might be a
little challenging but
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I believe in you,
okay. I know you can do it,
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challenges are
good for you, and I know
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I believe you all at
home I know you could do
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this workout, like I
said all you need is your
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dumbbells and
exercise ball. So Monique grab
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your exercise ball
and come in the center,
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okay. And I'm gonna
show them our first exercise.
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It's quite different,
it's little challenging.
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It's gonna be one on
row on the ball, okay.
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Put one hand, put
hand on ball and your knees
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on the ball
stabilizes up and come on here.
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Hey Joe come on
here a second so let's
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this people at home
just get a good close
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for this okay. So,
you see Monique's here.
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She has her knee
stabilizing her ball her
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foot supporting herself.
The ball creates unstable
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environment, so
it's kind of wobbling.
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Her hands here support herself.
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This is gonna
work her shoulders,
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her abs and her legs
all the way down to the
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bottom part of her leg.
Now this side she is using
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she is gonna do a
rowing action, go ahead
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and row Monique good. Back down.
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Oh, I see. There you
go. So this is working
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her back. So the main
exercise is rowing but
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however everything
else come together,
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it's stabilizing and
her body has to work just
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to support herself,
okay. Now don't worry yourself
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'cause they don't
count, okay. Okay right.
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Like so I needs one dumbbell.
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Okay, let's knockout,
let's do 10 okay, okay.
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There we go. Let's
knock it, let's go,
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it's 1, 2, 3, 4, 5,
6, and if you need to 7,
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you can move the
ball up against the wall
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to give more
support and 10. Other side,
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Oops! Now I'm feeling
in my leg a little bit.
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You will feel in your
leg because your body has
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to support itself. Here we go,
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it's 1, 2, 3, 4,
5, 6, straight back
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7, 8, 9, and 10. Okay
let's get the balls off
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the way, let's do it
30 second active rest.
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For those at home
let's do high just to run
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in place, okay, you
can do marching place.
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Now for those you
at home you feel bad.
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This is too
challenging for me you know for
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instead of being
active doing 30 seconds rest,
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you can just stand
around and catch your breath
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and get ready for our
second set, okay, okay.
00:08:04.65\00:08:07.33
And this is
interesting device for some,
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what it's called
Physio ball, Physio ball,
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exercise ball,
alright, some people call the
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big ball, okay. And
you can find them at
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various locations.
You can find them at most
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retail stores and you
can find them some specific
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stores depending on
the size that you need.
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You know as your ball
is little smaller size,
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yeah why is that?
Based upon your height,
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okay, it's not
personal okay, okay.
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Let's go round two. Here we go.
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It's 1, 2, 3, 4,
5, 6, 7, 8, 9, and 10.
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Other side, and the
more you use the ball
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here let's go 1, 2,
the more comfortable
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you feel like 3, 4,
I notice that I have to
00:09:00.58\00:09:03.40
really work to keep my balance,
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yes, 5, 6, 7, 8, 9, and 10,
00:09:04.67\00:09:12.61
back to active rest
again. Ready, here we go.
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Now while you are
at home do active rest
00:09:21.42\00:09:23.89
for 30 seconds,
because you know why? Why?
00:09:23.90\00:09:29.32
You know long
enough to get heart rate
00:09:29.65\00:09:30.84
really working,
okay. But if you,
00:09:30.85\00:09:34.33
if you don't go
with complete 30 seconds
00:09:34.89\00:09:36.66
it's because we
just want you to really
00:09:36.67\00:09:38.32
understand the
workout because we got
00:09:38.33\00:09:40.24
a lot things to
cover in our program.
00:09:40.25\00:09:41.88
So let's keep the
blood flowing, keep the
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blood flowing, it
must get a chance to
00:09:44.24\00:09:45.67
rest degree but your heart is
00:09:45.68\00:09:49.34
constantly working.
In absence you make to
00:09:49.35\00:09:51.49
work at a full
body workout, okay.
00:09:51.50\00:09:53.71
Okay you are ready again.
00:09:53.72\00:09:54.99
We go round three.
Here we go 1, 2, 3, 4,
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pull, 5, there you go
6, 7, like you pull a lot
00:10:03.99\00:10:09.24
more code 8, or you
song would 9, and 10.
00:10:09.25\00:10:13.31
I'm feeling these. Oh,
yeah you should feel these.
00:10:16.44\00:10:18.35
You will work I remember. Yes.
00:10:18.36\00:10:20.15
There's 1, 2, 3, 4,
5, 6, 7, 8, 9 and 10.
00:10:20.16\00:10:36.90
Wonderful alright,
that's active rest, let's go.
00:10:37.19\00:10:41.72
Now I notice that
one side of my body
00:10:45.10\00:10:46.59
is a little
stronger. Yeah that is normal.
00:10:47.26\00:10:50.56
We have a
dominant side and the thing
00:10:50.57\00:10:53.17
is you have some
times, you have some people
00:10:53.18\00:10:56.36
feel wow, okay, if
this side is little weaker
00:10:56.37\00:10:58.74
I should work it
harder. No always be consistent
00:10:58.75\00:11:02.46
with the same resistance.
If you got 10 pounds,
00:11:02.47\00:11:05.40
have 10 pounds
on both sides. Okay.
00:11:05.41\00:11:07.26
One will catch up to
the other, okay, in time
00:11:07.27\00:11:09.96
that's the secret.
Yeah, you don't want to walk.
00:11:09.97\00:11:11.90
Yeah, you don't
walk around like this,
00:11:11.91\00:11:12.95
what's the matter. I
had my bicep about a side.
00:11:13.53\00:11:15.96
You know, you don't
want to keep the balance,
00:11:15.97\00:11:19.30
keep the balance,
well balance is always
00:11:19.31\00:11:20.83
the key. Okay, for
our next exercise you can
00:11:20.84\00:11:23.43
move on to is gonna
called Front Side-Rear Kick,
00:11:23.44\00:11:26.03
okay. And let's see
I gonna get a chair,
00:11:26.04\00:11:28.36
okay, hey Joe keeping
in chair in here for me
00:11:29.21\00:11:32.44
please so I can, Joe
is our wonderful camera
00:11:32.45\00:11:35.94
guy and so he
actually helps us does
00:11:35.95\00:11:38.23
a lot of stuff, you see that,
00:11:38.24\00:11:39.63
there we go
alright. Thank you Joe.
00:11:40.84\00:11:42.40
Alright Front Side-Rear Kick.
00:11:43.19\00:11:44.95
Go ahead get your
position face the camera.
00:11:44.96\00:11:47.27
Now this is an
exercise that's gonna work
00:11:47.28\00:11:49.39
your lower body. It's
gonna, its very deceptive
00:11:49.40\00:11:52.70
because you think
you're just standing
00:11:52.71\00:11:54.12
there but your
muscles are fine all the down
00:11:54.13\00:11:55.93
from your toes,
ankles and knees and all up
00:11:55.94\00:11:58.00
to your glutes. Okay.
And she is using a chair
00:11:58.01\00:11:59.80
as a support to
stabilize herself,
00:11:59.81\00:12:01.62
and you can use it
without a chair but just
00:12:01.63\00:12:04.26
gonna make sure we
using this chair show
00:12:04.27\00:12:05.50
this at home. Okay,
lift the leg straight up,
00:12:05.51\00:12:07.61
move the leg forward
to the front, front kick,
00:12:08.87\00:12:10.81
back down to the
side at home position
00:12:10.82\00:12:12.63
bring your leg
towards me to the side,
00:12:12.64\00:12:14.16
back at the home
position and to the rear.
00:12:14.65\00:12:16.71
And for same time just
keep your torso straight,
00:12:17.41\00:12:19.86
keep going that's
1, excellent that's 2,
00:12:19.87\00:12:26.08
we just gonna do 5 today,
00:12:27.79\00:12:29.04
it's 3, it's 4, and 5.
00:12:30.46\00:12:41.19
Just go ahead and
switch the chair around.
00:12:41.20\00:12:42.52
And left 1, now those
you at home I want you
00:12:45.82\00:12:52.20
to do 10 to 12 of
these but we're in the studio
00:12:52.25\00:12:55.50
we just gonna do 5
of these right now.
00:12:55.51\00:12:57.28
So if I didn't have
the chair it would be
00:13:01.53\00:13:02.89
a little more
difficult because I had have to,
00:13:02.90\00:13:04.77
okay you are ready here.
00:13:04.78\00:13:05.79
No chair. Okay. Figure
out. It's harder because
00:13:05.80\00:13:12.95
you require more
stabilization taking place
00:13:12.96\00:13:15.49
on this support leg.
Okay. This is gonna be more
00:13:15.50\00:13:18.39
supporting your
core okay, to stabilize
00:13:18.40\00:13:20.65
your body as you're
lifting the other leg.
00:13:20.66\00:13:22.74
I feel that little
more. There you go,
00:13:22.75\00:13:24.41
feel little more.
Okay. Now if you don't have
00:13:24.42\00:13:26.50
a chair you can use a
wall or any fixed object,
00:13:26.51\00:13:29.74
or even a partner
someone by your side,
00:13:29.75\00:13:31.44
just someone to
give you some support as
00:13:31.45\00:13:33.12
you're doing
that exercise. Okay.
00:13:33.13\00:13:34.69
Alright, alright,
that was round one.
00:13:34.70\00:13:36.86
Let me get in my
position, here we go,
00:13:36.87\00:13:38.19
just to high
knees again, here we go
00:13:38.60\00:13:40.35
active rest again. Now
have you a got question
00:13:40.36\00:13:42.94
you gonna ask. Oh!
I think that I'm some,
00:13:42.95\00:13:44.87
some of these exercises
they seem really difficult
00:13:44.88\00:13:46.83
at first, but it's
good to challenge yourself
00:13:46.84\00:13:49.71
you know. Yes. And even,
even though it's difficult
00:13:49.72\00:13:53.73
when you feel it
afterwards you get
00:13:53.74\00:13:56.59
the results. And the
thing is the body does not
00:13:56.60\00:13:59.01
like to work.
You hear me say this
00:13:59.02\00:14:00.89
over and over
again. The body does not
00:14:00.90\00:14:02.96
like to work. You
always have to keep the
00:14:02.97\00:14:05.11
body challenged and
keep the body one step
00:14:05.12\00:14:07.23
behind because
it makes adaptations
00:14:07.24\00:14:09.61
and the adaptation is
that gives us the part
00:14:09.96\00:14:12.43
of positive results
that we are trying into
00:14:12.44\00:14:14.26
the accomplish. Okay!
Looking forward to the
00:14:14.27\00:14:15.85
positive results.
Of course here we are.
00:14:15.86\00:14:17.62
Alright, we go
round 2, Monique. Okay.
00:14:17.63\00:14:19.09
Here we go. Which
side? This side again.
00:14:19.10\00:14:20.52
Okay. Let me try doing with you.
00:14:20.53\00:14:23.35
Don't hit the
ball, ready, let's go,
00:14:23.36\00:14:24.85
that's 1, 2, 3, 4 and
5 alright switch legs.
00:14:25.12\00:14:47.95
Okay. You ready.
Let's go, have fun,
00:14:47.96\00:14:52.99
and you'll find one
side little more challenging
00:14:53.52\00:14:56.51
than the other
2, which is normal.
00:14:56.52\00:14:59.33
Yeah this side is
easier for me to do,
00:14:59.34\00:15:01.14
3, and I've been
doing this for a while
00:15:02.04\00:15:05.87
and still it
challenges my balance.
00:15:05.88\00:15:07.43
A balance, that's
something you lose
00:15:09.14\00:15:11.38
with age, right. Ah,
what happens is because
00:15:11.39\00:15:13.93
we don't, it's one of
those things. You use it,
00:15:13.94\00:15:16.13
you lose it. Okay. If
you don't use it you lose it.
00:15:16.14\00:15:19.26
Okay. I am sorry,
you use it, you lose it.
00:15:19.27\00:15:21.26
No! It's one of
those things if you do not
00:15:21.27\00:15:23.25
spend time, it's just
like, it's like anything
00:15:23.26\00:15:26.58
especially with our
relationship with our
00:15:27.32\00:15:28.70
heavenly Father,
the more action we play
00:15:28.71\00:15:31.18
in that relationship,
more action we take
00:15:31.51\00:15:33.54
and spend more
time with Him we grow.
00:15:33.61\00:15:35.54
The stronger we are.
The less time we spend
00:15:35.55\00:15:37.75
with we get weaker.
Makes sense. Same thing,
00:15:37.76\00:15:40.02
the more time you focus
on been active movement,
00:15:40.43\00:15:43.14
active work on
balance exercises,
00:15:43.15\00:15:45.27
your balance increases. Okay.
00:15:45.28\00:15:46.99
That's it, our
body is just as simple.
00:15:47.00\00:15:48.41
We just have to
continue doing things.
00:15:48.42\00:15:50.41
Alright! Here we go,
back to active rest again,
00:15:50.90\00:15:52.71
let's go, run, here we go.
00:15:52.72\00:15:53.75
How you feeling?
I'm feeling really good.
00:15:59.31\00:16:01.04
Are we getting any work yet?
00:16:01.05\00:16:02.28
We are. I'm feeling.
Because I'm on in it,
00:16:02.74\00:16:04.33
I'm on in. Then I
should have picked up the pace.
00:16:04.34\00:16:06.66
I'm running.
Pick up of the pace.
00:16:07.55\00:16:09.11
I'm ahead of you, hey
look, you see the back
00:16:09.46\00:16:12.09
of my head that makes
you losing, here we go,
00:16:12.10\00:16:16.26
very sad. Okay. There you go.
00:16:16.27\00:16:18.65
Right! Right,
come on knock this out,
00:16:20.60\00:16:22.75
we got two more
exercise to cover.
00:16:22.76\00:16:24.21
That's 2, 3, okay,
I'm doing with her so that
00:16:28.14\00:16:36.67
she won't feel
alone. Here we go,
00:16:36.68\00:16:39.43
come in with you last one.
00:16:39.44\00:16:41.23
Last one. Just
last one, and 5, yeah.
00:16:41.60\00:16:44.53
Here we go switch sides.
00:16:44.54\00:16:45.51
Let's go, let's go 1.
Now if you might notice
00:16:46.92\00:16:51.85
you might have
to touch the ground,
00:16:51.86\00:16:53.20
as you come back
to the home position
00:16:53.77\00:16:55.30
which is fine but you
wanna get to the point
00:16:55.31\00:16:57.67
where you are not
touching the ground,
00:16:57.68\00:16:59.08
okay, with our foot
just hovers off the ground
00:16:59.09\00:17:01.18
about half an inch.
00:17:01.19\00:17:02.55
And I think this is 5.
00:17:07.43\00:17:08.56
Wonderful here we go.
Alright! Active rest go,
00:17:12.50\00:17:15.14
here let's go 30 seconds.
Well we are doing modified
00:17:15.15\00:17:18.14
studio 30
seconds, but you at home,
00:17:18.15\00:17:20.12
I can't do 30
seconds. That is some special
00:17:20.46\00:17:24.72
about being in
studio? It is. Yes it is nice.
00:17:24.73\00:17:28.32
Well it is special we
get to be in your homes
00:17:28.79\00:17:31.56
showing you
healthy, how to be active
00:17:31.88\00:17:33.51
for the Lord,
that's a huge blessing.
00:17:33.52\00:17:35.08
Whenever I, whenever
I see you working out,
00:17:35.48\00:17:37.65
it motivates me.
You know last time
00:17:38.03\00:17:39.54
we were here, you
know what it does,
00:17:39.55\00:17:41.33
that was really motivates me,
00:17:41.34\00:17:42.31
that was really
sweet. God is good,
00:17:42.32\00:17:44.14
God is using
you. Well, I'm honored
00:17:44.15\00:17:46.55
and I'm blessed to be
used as a tool to help
00:17:46.56\00:17:48.98
people be motivated. Okay!
00:17:48.99\00:17:50.65
Now our third exercise,
you ready for this one?
00:17:50.66\00:17:52.72
Ready. Grab your
ball and have a seat,
00:17:52.73\00:17:54.24
and I'm going to
get dumbbells for you.
00:17:54.92\00:17:56.25
Go head and sit in
the centre. Shall I sit?
00:17:56.26\00:17:57.73
Yeah, have a seat. Wonderful!
00:17:58.22\00:17:59.39
And this is gonna
work your upper back, okay,
00:18:00.10\00:18:02.37
slide forward and
let move the ball, okay.
00:18:02.97\00:18:05.51
You can put your
hands, your hands go between
00:18:05.52\00:18:08.26
your elbows can be
pointed towards 9 o'clock
00:18:08.27\00:18:10.39
and 3 o'clock
position, you gonna open,
00:18:10.40\00:18:12.52
it's like you squeeze
your shoulder blades together
00:18:13.87\00:18:15.42
working rear delts and
from this same position,
00:18:15.43\00:18:17.74
you gonna rotate your hand here
00:18:17.75\00:18:19.10
and your front raised, good.
00:18:19.11\00:18:21.40
And back down
that's 1, again open 1,
00:18:21.41\00:18:24.76
okay that's the
second part of the movement,
00:18:25.62\00:18:27.88
open out good, squeeze
your rear delts towards,
00:18:28.34\00:18:31.92
there you go. This is
working, hold it tight
00:18:31.93\00:18:33.81
upper back here, and
lot of time people have
00:18:33.82\00:18:36.65
bad posture. They work
on the computer so much.
00:18:36.66\00:18:39.13
This is a great
exercise that works upper back.
00:18:39.14\00:18:41.51
You know I'm just
calculating all these
00:18:44.60\00:18:46.16
just keep going.
You can do one more.
00:18:46.17\00:18:48.63
Excellent, good
job! That wasn't so bad.
00:18:51.80\00:18:53.98
That wasn't so
bad. No, I feel good.
00:18:53.99\00:18:55.73
That's good, alright.
Come on. Let's go back
00:18:55.74\00:18:57.41
to the active
rest again, alright.
00:18:57.42\00:19:00.22
Run in place Monique,
here. Knees up, Knees up.
00:19:00.78\00:19:04.30
Now remember, if
you're running a real race,
00:19:04.31\00:19:06.87
remember this is
what it look like,
00:19:07.39\00:19:08.43
this is what it
would l look like.
00:19:09.04\00:19:10.01
I don't know
Casio. You don't think so?
00:19:10.02\00:19:10.99
I don't think so.
Oh you look like this.
00:19:11.00\00:19:12.34
You look like
this, Monique wake up,
00:19:12.35\00:19:14.47
Monique wake up. And
that what you look like,
00:19:14.48\00:19:16.67
alright let's go
with the second set.
00:19:17.19\00:19:18.50
I'm jumping with
you this time, okay.
00:19:18.51\00:19:20.68
We gonna do 5 here
again in the studio,
00:19:22.92\00:19:25.46
but at home I want
you to knock up between
00:19:25.47\00:19:27.69
10 of these,
okay. Okay! Alright,
00:19:28.15\00:19:30.67
remember keep
your elbows pointing up
00:19:30.68\00:19:32.04
to the side, ready,
ready. Let's go 1, 2, 3,
00:19:32.05\00:19:42.63
two more 4, and 5.
Wonderful, good job!
00:19:44.31\00:19:52.65
Now you will feel
those and at any time
00:19:53.58\00:19:55.62
you're doing the
workout, and you feel
00:19:56.20\00:19:57.83
yourself getting
tired, worn out, you know
00:19:57.84\00:20:01.18
you feeling like
you gonna black out,
00:20:01.19\00:20:02.41
you don't want to
do that, you don't want
00:20:03.82\00:20:05.21
to do that,
stop, take your time.
00:20:05.22\00:20:07.09
Let your body
readjust and you jump back
00:20:07.10\00:20:09.11
in with us, okay. Here we go,
00:20:09.12\00:20:10.68
back active rest
again. Now the best thing
00:20:10.69\00:20:14.00
about this program,
you can watch it live
00:20:14.01\00:20:16.11
and you can watch it
and do workout with us
00:20:16.12\00:20:18.53
or hey you got TV, you
can pause, stop continue
00:20:18.96\00:20:22.78
to workout do the
exercise, do whatever you want
00:20:22.79\00:20:25.16
to do it then
start back up again.
00:20:25.17\00:20:27.40
Hey, technology is a
wonderful thing isn't it?
00:20:27.91\00:20:29.95
It is, It is. Let's go
at the third set, okay.
00:20:29.96\00:20:32.71
Grab the ball again,
00:20:33.29\00:20:34.26
between your legs
elbows towards 9 and 3,
00:20:39.30\00:20:41.52
go out squeeze into
the front 1, squeeze, 2,
00:20:41.53\00:20:48.17
squeeze, 3, squeeze,
4, and squeeze and 5,
00:20:49.55\00:20:58.64
excellent good job.
It is actually getting
00:20:58.65\00:21:02.58
a little easier
as it goes along.
00:21:02.59\00:21:04.02
Yes because you get
more use to it, okay,
00:21:04.36\00:21:06.58
here we go active rest again.
00:21:06.59\00:21:08.22
feeling really
good. Now we got one more
00:21:10.36\00:21:12.37
exercise to go, okay,
and this is going to work
00:21:12.38\00:21:14.65
the core and is
gonna light you up core,
00:21:14.97\00:21:17.51
alright are you
ready? I'm ready. Okay,
00:21:17.80\00:21:20.21
bring your ball,
bring it in the position
00:21:20.22\00:21:21.40
and we are show
you a modification way
00:21:21.72\00:21:24.28
of doing this
exercise, here face this way.
00:21:24.29\00:21:26.66
Now I'm gonna support
the ball here for you,
00:21:26.67\00:21:28.95
okay. And you gonna
be in a position up on
00:21:29.23\00:21:32.12
your toes, here
we go right there,
00:21:32.13\00:21:35.58
now I am gonna
hold, and let's count
00:21:35.59\00:21:38.49
for 10 seconds
count 1, 2, 3, 4, 5,
00:21:38.50\00:21:44.03
6, all I feel it,
7, 8, 9, 10 step out.
00:21:44.56\00:21:49.62
Good job. Now when you
are doing this exercise,
00:21:49.63\00:21:51.70
this exercise is
working all the midsection,
00:21:51.71\00:21:54.13
let me demonstrate from here,
00:21:54.14\00:21:55.23
I'm talking to people hold here.
00:21:55.24\00:21:56.51
So working the
midsection here my abs,
00:21:56.93\00:22:00.71
my core, my
midsection, all my abdominal
00:22:01.10\00:22:03.61
muscles are stabilizing,
my shoulders are supporting
00:22:03.62\00:22:06.68
themselves and is
causing the stress.
00:22:06.69\00:22:08.42
Now my toes, you don't
want to be back this here.
00:22:08.43\00:22:11.10
You want to be up
on your toes as you are
00:22:11.11\00:22:12.97
doing this exercise so
your all the stress is on
00:22:12.98\00:22:15.83
your midsection.
Now you viewers at home
00:22:16.39\00:22:18.86
are noticing, might
be noticing I am shaking
00:22:18.87\00:22:20.78
a little bit. Well
that's because there's nothing
00:22:20.79\00:22:22.96
here stabilizing the
ball or supporting the ball,
00:22:23.03\00:22:25.43
and you might say
that's look too hard.
00:22:25.44\00:22:27.11
Well Monique let me
show you what we could do
00:22:27.57\00:22:29.24
for those who feel
that was too challenging.
00:22:29.25\00:22:31.43
By using some solid
support like the wall,
00:22:31.88\00:22:33.96
you getting in that
position and let people
00:22:35.17\00:22:36.68
see you do it, okay,
and I'm talking through,
00:22:36.69\00:22:38.78
you are in exact same
position you are before,
00:22:39.19\00:22:41.02
toes in position,
hands straight underneath
00:22:41.65\00:22:43.54
your shoulders
and you got the wall,
00:22:43.55\00:22:45.09
it makes it a lot
easier to support,
00:22:45.10\00:22:47.11
you feel the difference?
I feel the difference,
00:22:47.12\00:22:48.81
its lot easier. And once
again, we are still doing
00:22:48.82\00:22:50.90
this for 10 seconds and
we're working our way up
00:22:50.91\00:22:52.69
to hold minutes, you
want to do 10 seconds hold,
00:22:52.70\00:22:54.90
20 seconds hold, 30
seconds hold and keep
00:22:54.91\00:22:57.19
going till you hold
minute when you are doing
00:22:57.20\00:22:59.08
these but when you are
feeling this right now,
00:22:59.09\00:23:00.14
aren't you? I feel
right. Okay, what I'm saying
00:23:00.15\00:23:01.96
that still too hard
cast so what else could
00:23:01.97\00:23:03.49
you can do? You
just drop your knees
00:23:03.50\00:23:05.04
and that goes to modify
version and you're still
00:23:06.57\00:23:09.05
allowed your body to
feel, shift your body
00:23:09.06\00:23:11.00
forward put your
chest down right there
00:23:11.01\00:23:12.34
little lower, let's
go down and there you got
00:23:12.35\00:23:14.53
more stress taking
place in your abdominal
00:23:14.54\00:23:16.09
midsection and on
your core, alright.
00:23:16.10\00:23:18.07
That's how you do
this exercise, let's go
00:23:18.42\00:23:20.15
and knock some out.
00:23:20.16\00:23:21.13
Are you ready
Monique? I'm ready.
00:23:23.22\00:23:24.73
I am right here,
you hold your ball,
00:23:24.74\00:23:26.32
you gonna go this
side. Do you need anyone
00:23:26.68\00:23:28.41
to support you? I'll
do my best. I like that,
00:23:28.42\00:23:31.11
here we go first let me
get you in position first.
00:23:31.12\00:23:34.05
Alright we gonna do 10
seconds on these, okay.
00:23:34.38\00:23:36.45
Okay. Here we go
and up, here we go,
00:23:37.39\00:23:39.94
here's 1, 2, look at your color
00:23:39.95\00:23:42.59
3, 4, 5, 6, 7, 8,
9, 10, step out and
00:23:42.60\00:23:51.26
we're keep going,
11, 12. I can do it.
00:23:51.27\00:23:54.33
Okay keep going 13, 14,
15, 16, 17, 18, 19, and 20.
00:23:54.34\00:24:02.65
Excellent, alright.
Those you at home just go
00:24:02.66\00:24:05.00
and check out this wellness tip.
00:24:05.01\00:24:06.02
Wasn't that fun? That was fun.
00:24:06.36\00:24:07.64
Alright, just check this out.
00:24:07.65\00:24:08.62
Pack a lunch to
take to work or school
00:24:13.94\00:24:15.98
dining out more than
5 times a week will make
00:24:16.41\00:24:18.59
you eat more
than if you dine out
00:24:18.60\00:24:20.56
less frequently
that could be nearly
00:24:20.57\00:24:22.47
300 additional calories per day.
00:24:22.48\00:24:24.26
Wow! They always
says pack your lunch
00:24:27.93\00:24:29.67
that was a treat I
guess when you were a kid,
00:24:29.68\00:24:32.40
I don't really like
pack lunch but who'll think
00:24:32.41\00:24:34.39
you can say that
many calories by actually
00:24:34.40\00:24:37.00
packing your lunch
and that's a lot because
00:24:37.42\00:24:39.83
you actually
save a lot of money.
00:24:39.84\00:24:41.21
Yeah and it's
probably healthier too because
00:24:41.22\00:24:42.89
when you go out
you are more tempted to
00:24:42.90\00:24:44.23
choose options
that may not be healthy.
00:24:44.24\00:24:46.03
Yes, when you
pack it and its there,
00:24:46.04\00:24:47.88
you gonna feel like I
have to eat it. Right!
00:24:47.89\00:24:49.70
Alright, you ready for
a cool down. I'm ready.
00:24:49.71\00:24:51.48
Alright, let's do
a little different,
00:24:51.49\00:24:52.60
if we could do our
stretching on the ball,
00:24:52.61\00:24:53.95
okay, let's do a
legs, have your heels,
00:24:54.19\00:24:57.56
legs apart. Okay.
And you got to press
00:24:57.57\00:25:00.51
emphasis on your heels okay,
00:25:00.52\00:25:01.86
and we are just
gone to drop down to the
00:25:01.87\00:25:03.49
right side, and
you can feel stretching
00:25:03.50\00:25:05.80
on hamstrings.
You feel stretching
00:25:05.81\00:25:08.15
like that. I'm feeling it.
00:25:08.25\00:25:09.22
Okay, let's go the other side,
00:25:13.38\00:25:14.53
and okay, let's
go back together.
00:25:22.11\00:25:24.13
Now just take your
arms straight across
00:25:24.66\00:25:26.64
and stretch our
rear delts and stretch
00:25:27.59\00:25:29.59
all back to there, stretch.
00:25:29.60\00:25:31.70
Stretch the other side,
00:25:36.10\00:25:37.07
now ready for the
abdominal stretch?
00:25:43.98\00:25:45.90
Okay. You put a hand
straight up over head
00:25:46.34\00:25:49.14
and reach as far as you can.
00:25:49.63\00:25:52.00
I'm getting position
here right, having some
00:25:52.93\00:25:55.37
pull that excess
stress on your arms,
00:25:55.38\00:25:57.18
you feeling
that? I feel it, yeah,
00:25:57.19\00:25:58.60
and for all on
your midsection right?
00:25:58.61\00:26:00.07
Yeah, and
breath, remember when you
00:26:01.00\00:26:04.89
stretch, you never
want to fight your muscles,
00:26:04.90\00:26:06.84
you want to get a
persistent pressure
00:26:07.12\00:26:09.20
at one spot and
let the muscles relax.
00:26:09.49\00:26:11.62
Excellent, feels good.
Feels good! Feels good,
00:26:13.31\00:26:16.72
stretching is I like stretching.
00:26:16.73\00:26:18.37
Yeah, it's a well
overlook component of
00:26:18.38\00:26:20.81
individuals wellness
program, but it is very
00:26:21.44\00:26:23.87
important because
your muscles works
00:26:23.88\00:26:27.06
so hard for you,
you want them help them
00:26:27.07\00:26:29.09
to relax and when you
have a tight muscle that
00:26:29.10\00:26:31.93
can cause a lot of
damage. Muscles, most people
00:26:31.94\00:26:34.45
don't understand
that muscle could actually
00:26:34.46\00:26:35.96
pull your bones out
of position. Oh! Wow.
00:26:35.97\00:26:39.25
And that's what
you get that position.
00:26:39.26\00:26:40.79
Monique has been
great having you on.
00:26:40.80\00:26:42.17
It's been a pleasure
Casio. Hey, you know what,
00:26:42.18\00:26:44.69
I am so lucky
my favorite cousin,
00:26:46.72\00:26:48.44
I got more than one
cousin I can say that.
00:26:48.79\00:26:50.60
Alright if you want
more information about
00:26:52.66\00:26:54.94
the workout we did
today or any product
00:26:54.99\00:26:57.09
we used on today's
show, or if you want to
00:26:57.10\00:26:58.99
invite me to your
area, don't hesitate
00:26:59.00\00:27:01.13
to contact me. Go to
our website action4life.net
00:27:01.14\00:27:04.60
that's Action4life.net.
I would like to leave you
00:27:04.61\00:27:08.34
with this wonderful
thought. Candy may be
00:27:08.35\00:27:10.81
sweet to taste but
it's harmful to the body.
00:27:10.82\00:27:13.37
Christ however is sweet
to the heart as a delight
00:27:13.85\00:27:17.13
to your spirit,
He's good for you and
00:27:17.14\00:27:19.13
He's good to you. So
feed on Him every single day.
00:27:19.14\00:27:22.21
This is Casio to
remind you to take action
00:27:22.62\00:27:24.65
and it's my prayer
that Lord gives you strength
00:27:24.96\00:27:26.93
and encouragement
everyday. God bless,
00:27:26.94\00:27:28.74
bye, bye, see you next time.
00:27:28.75\00:27:30.18
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