The following
program presents workouts
00:00:01.98\00:00:02.95
you can use to
improve your physical fitness.
00:00:02.96\00:00:04.77
Please be sure to
consult your physician
00:00:05.24\00:00:07.11
before beginning this
or any exercise routine.
00:00:07.12\00:00:10.00
Hello, my name
is Casio Jones and
00:00:31.50\00:00:33.59
you're watching Action4Life.
00:00:33.68\00:00:34.96
Today's segment
we're gonna focus on the
00:00:35.40\00:00:36.96
arms. That's right,
some of you ladies out there
00:00:36.97\00:00:39.28
are saying, it's about time.
00:00:39.32\00:00:40.67
I'm gonna need some
help with that jiggle.
00:00:41.03\00:00:42.79
But first I want you
to check out this segment
00:00:43.40\00:00:45.06
we did, that we shot
at a bike shop in Tampa.
00:00:45.07\00:00:48.06
Great information
but while you watch this
00:00:48.31\00:00:50.36
segment, make sure
you do a good warm up.
00:00:50.37\00:00:52.45
Something that
really focus on getting the
00:00:52.86\00:00:54.40
whole body
moving, check this out.
00:00:54.41\00:00:56.30
My son Gable, I remember the day
00:01:26.19\00:01:27.94
when he first
learned how to ride a bike.
00:01:27.95\00:01:30.46
It was like a very
proud moment for me as a
00:01:30.47\00:01:32.68
father and now my son Dominique.
00:01:32.69\00:01:34.65
He's riding his bike
and he's on training wheels,
00:01:35.03\00:01:36.96
so its kind of fun, get
out to learn ride a bike
00:01:36.97\00:01:38.83
together as a
family. And that made me
00:01:38.84\00:01:41.23
think, I think it's
important for you guys
00:01:41.24\00:01:43.20
to learn and
understand how important it is,
00:01:43.21\00:01:45.17
hey getting on two or
three wheels could be a
00:01:45.18\00:01:47.06
lot of fun. With
me today I am here in
00:01:47.07\00:01:50.04
Tampa, Florida
at Street Fit 360.
00:01:50.05\00:01:52.82
And with me today
are Andy and Jana Clark,
00:01:53.34\00:01:55.55
they're old friends
of mine but they're the
00:01:55.56\00:01:57.42
owners of this
fine establishment.
00:01:57.43\00:01:59.35
Hey guys, how you
doing? Good Casio.
00:01:59.36\00:02:01.16
How are you? I am
so glad you allowed
00:02:01.17\00:02:02.66
us to come here and
check out your facility
00:02:02.67\00:02:04.67
and just to learn
more about you guys and
00:02:04.68\00:02:06.53
what you guys do and
just we learned about
00:02:06.54\00:02:08.69
your purpose of
helping people to be active.
00:02:08.70\00:02:11.67
Jana, please tell
me a little bit about
00:02:12.38\00:02:14.50
you know, okay,
what made you guys
00:02:15.47\00:02:17.13
open up the
store? Tell us a little.
00:02:17.14\00:02:18.81
Well, we were
actually in another fitness
00:02:18.82\00:02:21.25
industry, okay, and was
introduced to the trikkes
00:02:21.26\00:02:25.00
and fell in love
with the trikkes.
00:02:25.01\00:02:26.78
And we just kind
of took from there.
00:02:27.65\00:02:29.17
And then it just
and then it just kept
00:02:29.56\00:02:31.24
expanding, is
that what happened?
00:02:31.25\00:02:32.65
It got expanding,
we're just very active
00:02:32.66\00:02:35.56
we wound up been very
active on the trikkes.
00:02:35.57\00:02:37.79
We immediately
started organizing group rides
00:02:37.80\00:02:39.92
every other
weekend. That's started four
00:02:39.93\00:02:42.28
years ago, we're
still doing it today.
00:02:42.29\00:02:43.75
Wow! And we just
found that people were
00:02:43.76\00:02:47.07
enjoying the machine,
learning the how to ride
00:02:47.08\00:02:49.46
it was the first experience
and the first challenge.
00:02:49.47\00:02:51.83
But once they got
it, they were just like
00:02:51.99\00:02:53.58
amazed by the fitness
aspect that they can get
00:02:54.00\00:02:56.67
from it, upper body, lower body.
00:02:56.73\00:02:59.80
So, went from the
trikke, so you went
00:03:00.78\00:03:02.90
from one device and
now I just see so many
00:03:02.91\00:03:06.36
different models and
styles of bikes that you
00:03:06.37\00:03:09.52
guys have here.
How did that continue
00:03:09.53\00:03:11.64
to involve, just one
after then you get request for
00:03:11.65\00:03:13.49
things or is
that what happened or?
00:03:13.50\00:03:14.73
Well, we just from
being with the trikkes,
00:03:15.34\00:03:17.38
since it is kind of
specialty machine and
00:03:17.39\00:03:19.32
it's a fun fitness machine.
00:03:19.33\00:03:20.67
We saw what
people were looking for,
00:03:21.77\00:03:23.38
we saw the age group
that was looking at a
00:03:23.55\00:03:25.50
way of getting fit in
a fun way and it kind of
00:03:25.51\00:03:29.07
just kept us
looking without purposely
00:03:29.08\00:03:33.47
looking for other
types of machines that might
00:03:33.48\00:03:36.78
fit a different type person.
00:03:36.79\00:03:37.98
And that's when we
got involved with the
00:03:39.08\00:03:40.26
stepper bikes and
then ultimately we're now
00:03:40.27\00:03:43.24
full service bike
shop, so we've also,
00:03:43.25\00:03:45.33
expanded, expanded
into that, so we kind of
00:03:45.60\00:03:47.94
like the whole realm
of fitness on the street.
00:03:47.95\00:03:49.95
I love that, so that's
the whole concept of street
00:03:50.16\00:03:52.62
fit, right 360, at
full spectrum, right,
00:03:52.63\00:03:55.90
I love it. So, oh
you're on a wheel, right, yeah,
00:03:55.91\00:03:58.64
all around, yeah. Now, Jana, you
00:03:58.65\00:04:01.59
remember you told
me about you had an
00:04:01.60\00:04:03.64
example of a family,
can you tell us a little
00:04:03.65\00:04:06.11
more about
that? Right, we have a
00:04:06.12\00:04:07.50
local family here that
in the past they didn't
00:04:07.51\00:04:09.95
really do a lot
together as a family.
00:04:09.96\00:04:11.80
They came into our
store and got one of
00:04:12.86\00:04:15.26
the trikkes,
within a couple of weeks,
00:04:15.27\00:04:16.75
they came back got a
second trikke then they
00:04:16.76\00:04:19.21
came back, got another
trikke for their daughter
00:04:19.22\00:04:21.18
and now as a family
they go out on a regular
00:04:21.19\00:04:24.36
basis, they're active
as family, it's been a lot
00:04:24.37\00:04:26.73
more quality
family time together.
00:04:26.74\00:04:28.56
And so the stories like
that, that keep us going.
00:04:28.99\00:04:31.30
That keeps you
going and it's like, okay,
00:04:31.31\00:04:33.02
so it's basically
if it wasn't for the
00:04:33.86\00:04:36.55
opportunity for
your guys to be here,
00:04:36.56\00:04:38.08
an opportunity to have
a certain trikke, okay.
00:04:38.09\00:04:41.81
You're actually now
helping to help a family
00:04:42.50\00:04:44.41
blend and mash together
and spend time together.
00:04:44.56\00:04:47.17
Not, for them to
get fit as a family but
00:04:47.60\00:04:51.24
you actually spend
time to get building that
00:04:51.25\00:04:53.29
family dynamics. Exactly.
00:04:53.30\00:04:54.79
That's kind of
cool, that's kind of
00:04:55.43\00:04:56.51
heartwarming in a way.
It is, it is. You know,
00:04:56.52\00:04:59.01
it's amazing how the
Lord uses us in a very
00:04:59.02\00:05:00.92
different way,
you know, sometimes we
00:05:00.93\00:05:02.73
were out from a
pulpit sometimes we are,
00:05:02.74\00:05:06.00
you know, we're on a
job but just open your
00:05:06.23\00:05:08.47
store as a way of
helping and being an
00:05:08.48\00:05:10.56
example of that Christ
is in your heart and to
00:05:10.57\00:05:13.83
reflect on to
others. Isn't that wonderful?
00:05:13.84\00:05:15.53
It's wonderful. I love
that, okay, okay, okay,
00:05:15.54\00:05:18.21
listen guys, I thank
you so much for allowing us
00:05:18.22\00:05:20.65
to share who you
guys are and what you guys
00:05:20.66\00:05:22.82
are about, and how
can people find you guys?
00:05:22.83\00:05:26.44
What is it, what
is trikkeTampa.com?
00:05:26.45\00:05:28.44
TrikkeTampa.com,
TrikkeTampa.com, okay.
00:05:28.45\00:05:30.28
If ever wanna
learn some more about
00:05:30.54\00:05:32.34
trikkes and so
forth check them out,
00:05:32.35\00:05:33.59
check them about more
about the story I think
00:05:33.60\00:05:35.48
it's a great
opportunity. But you know we're
00:05:35.49\00:05:36.73
gonna do some more
stuff with you guys.
00:05:36.74\00:05:38.43
I guess some fun,
hey, Andy, you know,
00:05:38.79\00:05:40.51
we talked about a
trikke so much, let's,
00:05:40.57\00:05:42.96
you know, let's
go and check one out.
00:05:43.30\00:05:45.46
Of course, yeah. Okay, let's go
00:05:45.47\00:05:46.80
check one out. Come on.
00:05:46.81\00:05:48.23
Alright, I couldn't
resist I had to bring mine out
00:05:49.15\00:05:51.36
of the closet,
doing, for my warm up.
00:05:51.37\00:05:53.36
So anyhow, alright,
let's get back to work.
00:05:53.86\00:05:56.25
Michael, grab that
for me, alright, so we
00:05:56.47\00:05:59.29
talked about working our arms.
00:05:59.30\00:06:01.27
With me today is my
special guest Idalia.
00:06:02.16\00:06:04.82
Idalia, come on in
here. How you are doing?
00:06:04.83\00:06:07.22
Okay, I am ready.
You guys might have
00:06:07.23\00:06:08.97
seen her, she's
a regular on 3ABN.
00:06:08.98\00:06:10.66
She works at a
3ABN Latino Network.
00:06:11.32\00:06:14.42
That's right. I do and
it's a privilege for me
00:06:14.43\00:06:16.75
to be working here.
Wow! It's a pleasure
00:06:16.76\00:06:18.84
have you back on
our program today.
00:06:18.85\00:06:20.41
Thank you, thank
you. Are you ready to get
00:06:20.42\00:06:21.39
started? Yes. Let's
go and do some exercise,
00:06:21.40\00:06:23.24
work our triceps.
Okay. We want to go over
00:06:23.25\00:06:24.50
and work our
bands today. Okay. Okay.
00:06:24.51\00:06:26.82
We are very
blessed to have these bands
00:06:27.91\00:06:29.47
sponsored Bodylastics
and let me give you just
00:06:29.80\00:06:33.98
these for you, These
are pretty cool because
00:06:33.99\00:06:35.69
you could just
weights on the resistance on
00:06:35.70\00:06:38.31
this bands, lets
do our first one here.
00:06:38.32\00:06:39.66
We're going to be do
our first grip, okay,
00:06:39.67\00:06:41.35
triceps from this
position, slightly bend,
00:06:41.36\00:06:43.92
elbows to your
side, turn your grip up,
00:06:44.57\00:06:46.88
face and palms,
you know here now,
00:06:46.89\00:06:48.23
what she's gonna
do is she's gonna keep
00:06:48.24\00:06:49.21
her elbow straight to
the side and you're gonna
00:06:49.22\00:06:50.86
bring your hands
already down, okay,
00:06:50.87\00:06:52.76
extend your hands right there,
00:06:52.77\00:06:53.74
excellent, back up
again. And there's two, now
00:06:53.75\00:06:57.73
this is working her triceps.
00:06:57.74\00:06:59.05
Now how long
should I hold this for?
00:07:00.08\00:07:01.54
No just do it count for 1, 2.
00:07:01.55\00:07:03.04
Okay. 1, 2 there you
go, there you never want to
00:07:03.05\00:07:06.95
get any bouncing,
you know, how her elbows
00:07:06.96\00:07:08.91
are staying in a one
spot and she's working her
00:07:08.92\00:07:10.93
tricep muscles right
here. Yeah, that was a good
00:07:10.94\00:07:13.99
flex with those
muscle. I am trying my best.
00:07:14.00\00:07:18.29
You're doing
great. You're doing great.
00:07:18.30\00:07:20.10
How is that resistance?
Is this light or heavy,
00:07:20.68\00:07:22.07
comfortable?
It's, it's really light.
00:07:22.08\00:07:23.66
Okay, well, give me two more?
00:07:24.03\00:07:27.02
I guess this is a
one more and one more.
00:07:28.75\00:07:29.88
Excellent, good
job, this is what?
00:07:30.08\00:07:31.86
Warm-up,
warm-up, now that's good.
00:07:32.17\00:07:33.89
So, we could make it a warm-up.
00:07:33.90\00:07:34.87
Alright, for those
at home that could have
00:07:35.10\00:07:36.61
been your new warm up or you
00:07:36.62\00:07:37.59
can count your first
set. But what we're gonna do?
00:07:37.60\00:07:39.34
What I like about
these bands, you just like
00:07:39.55\00:07:41.17
I said add more
resistance just as simple.
00:07:41.18\00:07:43.48
And I'm gonna go
ride into it. Okay.
00:07:45.27\00:07:47.05
Alright, there's
your 30 second rest.
00:07:47.06\00:07:48.54
You're gonna ride
into set number 2, are you
00:07:48.77\00:07:51.95
ready get back in position.
00:07:51.96\00:07:53.02
Now you notice
she's slightly bend on her
00:07:53.03\00:07:54.61
knees and she gonna
lean her body forward
00:07:54.62\00:07:56.73
to take the stress
so she is not cheating,
00:07:56.74\00:07:58.63
is that better? Oh,
yeah, you know you feeling
00:07:58.64\00:08:00.46
that one. Yup.
Good, now if you know she
00:08:00.47\00:08:02.79
has a foot side by
side, you could have a
00:08:02.80\00:08:04.90
position, you have
one foot slightly forward
00:08:04.91\00:08:06.42
than the other one if it makes
00:08:06.43\00:08:07.91
you more comfortable?
Oh, yeah. Okay, don't
00:08:07.92\00:08:10.31
swing the
elbows, keep your elbows
00:08:10.32\00:08:11.41
in one spot and
isolate. Now, let's just do
00:08:11.42\00:08:15.63
five more, 1, 2,
Isolate the elbows, 3, 4, and 5.
00:08:15.64\00:08:24.97
Oh, yes, you're
feeling those? Oh, yeah.
00:08:24.98\00:08:26.57
They were catching
up to you, oh! Yeah.
00:08:26.58\00:08:28.39
Alright do you mind if
I jump in and do a set?
00:08:28.94\00:08:30.37
Oh, go ahead and do
that. So, while you're resting.
00:08:30.38\00:08:31.98
Okay. I do a quick
set real quickly. Alright.
00:08:31.99\00:08:34.50
Add a little bit
more weight for this one.
00:08:34.51\00:08:36.07
Not trying to show
you up anything you know
00:08:37.19\00:08:38.70
what I am saying?
Oh, yeah. I just am doing
00:08:38.71\00:08:40.14
this, so I get
something that's working for me,
00:08:40.15\00:08:42.76
okay, here we
go it's 1, 2, 3, 4,
00:08:42.77\00:08:48.44
5, 6, 7, 8, 9, and
10. Alright, Idalia your
00:08:49.70\00:08:58.36
turn, let's get
this last one, okay.
00:08:58.37\00:08:59.78
Okay, but take a
couple. Take one of them off?
00:09:00.01\00:09:01.99
Yeah, take one of them
off, that will be good.
00:09:02.00\00:09:04.21
That will be good. Are
you thinking they look at lot?
00:09:04.22\00:09:05.95
Yeah, because I am not
out there like you are,
00:09:05.96\00:09:07.70
Idalia you are
talented. I'm on my way though,
00:09:07.71\00:09:09.62
I'm on my way.
You're there, you're there,
00:09:09.63\00:09:12.75
come take the
yellow off that's right.
00:09:13.04\00:09:14.26
Okay, you got the
green, these are seven pounds.
00:09:14.69\00:09:17.23
The reason I like this
it's so, it's exciting,
00:09:17.24\00:09:20.98
I mean you can see it,
at home if it's hanging on
00:09:20.99\00:09:23.89
the door, get your
chest lowest again.
00:09:23.90\00:09:24.87
There you go right
there. I will be more prone to
00:09:25.10\00:09:27.29
use it. Right, because
it's hanging there for you.
00:09:27.30\00:09:29.63
Exactly. Okay, keep
your elbows in one spot.
00:09:29.70\00:09:31.64
Okay. Imagine like
a pen is going through
00:09:32.02\00:09:33.41
one side of you
body coming through the
00:09:33.42\00:09:35.54
other side keeping
your elbows in one position
00:09:35.55\00:09:37.70
and that really
sets your triceps.
00:09:38.10\00:09:39.60
Are you feeling
those? Oh, yes. Oh, yes.
00:09:39.61\00:09:41.45
Alright come on
give me five more.
00:09:41.46\00:09:42.49
That's 1, she says five
more, you're shifting now.
00:09:42.74\00:09:44.67
Okay. Good job. I
can really feel those.
00:09:46.16\00:09:52.29
I'm gonna jump in
again. Do one more set.
00:09:53.19\00:09:55.35
Alright, here we go,
getting this up here,
00:09:56.48\00:10:00.17
get my set in, alright.
Idalia, while I am doing
00:10:00.96\00:10:05.12
this why don't you do an active
00:10:05.13\00:10:06.23
rest for people at home. Okay.
00:10:06.24\00:10:07.57
Come on marching
place. Okay, marching place.
00:10:07.58\00:10:08.81
Here we go, we go.
That's 1, 2, 3, now
00:10:08.82\00:10:14.63
really I love these
bands, Bodylastics did a great
00:10:14.64\00:10:17.72
job creating these
product to very strong,
00:10:17.73\00:10:20.12
sturdy and you
could take them anywhere.
00:10:20.39\00:10:22.32
If you got a gym
that you could take with
00:10:22.89\00:10:24.47
over 140 exercises,
stick it in the bag and
00:10:24.48\00:10:27.25
take it anywhere you
want. Thanks guys, awesome.
00:10:27.26\00:10:30.72
Good job. Now
Idalia, how was that?
00:10:30.73\00:10:32.56
Good job, you could
start marching in place.
00:10:33.16\00:10:34.71
Good job. I'm still
here. Alright, we get 3 sets
00:10:35.83\00:10:38.52
working on triceps and
these are, these are like,
00:10:38.53\00:10:41.42
you know a lot of
my clients says Casio,
00:10:41.43\00:10:42.84
you know when I have
to put my money in the
00:10:42.85\00:10:44.30
toll booth I
don't like that jail.
00:10:44.31\00:10:46.41
But this is a good
exercise it really works
00:10:47.08\00:10:48.64
on the triceps,
those three muscles
00:10:48.65\00:10:50.23
in back of your
arm. Okay, let's go on to
00:10:50.24\00:10:52.84
another exercise, this
is gonna work our biceps
00:10:52.85\00:10:55.49
and we could
stay right here again
00:10:55.69\00:10:56.86
with the bands,
okay. And I am going make
00:10:56.87\00:10:59.18
this little
lighter for you again.
00:10:59.19\00:11:00.40
Sounds good to
me. Well, well, I know
00:11:00.41\00:11:05.16
you're working hard
so I know this is, okay,
00:11:05.17\00:11:07.55
for this exercise
we're gonna do, we're gonna
00:11:07.80\00:11:08.77
do, we're gonna stand
in this position here.
00:11:08.78\00:11:09.75
We're gonna keep our
elbows high and we're
00:11:10.04\00:11:11.79
going to do a bicep
curl. Okay. Okay, very good.
00:11:11.80\00:11:15.30
Okay, coach. Okay,
are you ready? Like this.
00:11:16.41\00:11:18.98
There we go.
Take a half step back.
00:11:18.99\00:11:20.25
There we go.
Extend your arms straight
00:11:20.64\00:11:21.96
out in front of you,
good. Elbows are gonna
00:11:21.97\00:11:23.62
stay in one spot, now
curl them up. Excellent.
00:11:23.63\00:11:26.39
But her arms being
in this high position,
00:11:27.52\00:11:29.23
she's really
isolating you know these biceps.
00:11:29.46\00:11:31.57
Here elbows are not
moving and by focusing
00:11:31.98\00:11:34.32
on keeping the
elbows in one spot.
00:11:34.33\00:11:35.57
She's getting a
real focus squeezing her
00:11:35.58\00:11:37.35
biceps, are you feeling those?
00:11:37.36\00:11:38.33
Yes, sir, thank you very much.
00:11:38.34\00:11:40.38
She said it
again, how, it was nice.
00:11:40.39\00:11:42.72
She said, yes sir.
Only because you're
00:11:42.73\00:11:45.02
coaching me, you
know what, thank you,
00:11:45.03\00:11:46.88
you could say
coach, okay coach, that was
00:11:46.89\00:11:49.30
great coach.
Alright, give me five more,
00:11:49.31\00:11:51.65
let's make these
babies burn, 4, 3, 2, 1
00:11:51.66\00:12:00.14
excellent, good job,
alright. I'm gonna do
00:12:00.15\00:12:03.21
my turn again,
if you don't mind.
00:12:03.22\00:12:04.90
Okay, so how many
repetitions I should
00:12:04.91\00:12:07.13
do this, we are
doing 10 and I will say for
00:12:07.14\00:12:09.67
individuals who are
starting up, start it with
00:12:09.68\00:12:11.20
10 raps, okay, and wait
that 30 seconds between.
00:12:11.21\00:12:14.48
Okay. So active
rest again, okay. Okay.
00:12:14.83\00:12:16.91
Here we go. Here's my
turn it's 1, 2, but you
00:12:16.92\00:12:20.03
want to work your way
up from 10 to 12 to 15
00:12:20.04\00:12:24.24
even 20 raps as you
get stronger and your
00:12:24.25\00:12:28.09
condition improve.
Once you get to that
00:12:28.10\00:12:30.35
set number and you
could do it with ease,
00:12:30.82\00:12:34.33
hey it's time to
take it up a little bit.
00:12:34.47\00:12:35.93
You could take the
resistance up or you
00:12:36.32\00:12:37.86
could take the reps up
which is still keep your
00:12:37.87\00:12:40.39
body guessing,
always one step behind.
00:12:40.40\00:12:42.23
Here we go,
round two. Round two.
00:12:42.44\00:12:44.32
You want more
weight. Yeah, sure. Okay.
00:12:44.33\00:12:46.25
I'll try. I'm going to
get put yellow one on this
00:12:46.50\00:12:48.38
time for you, okay.
How often should I add
00:12:48.39\00:12:50.85
more pressure to
my exercise once I am
00:12:50.86\00:12:53.65
starting my
routine? It's always safe to
00:12:53.66\00:12:56.53
a little bit
lighter. Does that you mean
00:12:56.54\00:12:58.74
how much weight you go up or?
00:12:58.75\00:13:00.25
Yeah, going up.
It's always safe to start
00:13:00.52\00:13:03.74
it with a lighter
weight and then so you could
00:13:03.75\00:13:05.72
maintain proper
form and technique.
00:13:05.73\00:13:07.48
Bring you elbows down
just a little, stop it right
00:13:07.78\00:13:09.46
there full
extension, there you go.
00:13:09.47\00:13:10.68
Form is the key if
it's too heavy and you're
00:13:11.67\00:13:14.40
sacrificing your
form, you're not doing
00:13:14.41\00:13:16.74
yourself any good.
You're actually setting
00:13:16.75\00:13:18.03
yourself for injury
and we don't want that.
00:13:18.04\00:13:19.87
Okay. Yeah, it's
nothing worse than somebody
00:13:20.57\00:13:21.79
who's trying to
do something good and
00:13:21.80\00:13:23.02
doing something that's
hurtful and harmful and
00:13:23.03\00:13:25.44
end up taking
themselves five steps
00:13:25.45\00:13:27.50
backwards, okay,
okay. Keep your body still,
00:13:27.51\00:13:29.62
doesn't try to swing,
control and isolating.
00:13:29.63\00:13:31.77
I was cheating. You
notice that, now little
00:13:31.78\00:13:33.21
swing make a
difference. Yes it does.
00:13:33.22\00:13:34.67
And then it gets a
little easier. Much easier.
00:13:34.68\00:13:36.12
Isolate, isolate.
Okay now, one thing
00:13:37.91\00:13:40.06
you can do is make
your brain and your
00:13:40.07\00:13:41.78
bicep connect,
focus on the bicep,
00:13:41.79\00:13:44.33
and feel the contraction.
You're not gonna ease out.
00:13:44.34\00:13:47.24
Man, you're looking
good girl, keep going.
00:13:47.25\00:13:48.76
Hey, so you
know, you back at home.
00:13:49.08\00:13:50.43
Your turn. Okay. Oh,
wow! I do feel those.
00:13:50.44\00:13:55.62
Something is not
having a whole lot of rest in
00:13:55.63\00:13:57.78
between, the biceps
has to be prepared to get
00:13:57.79\00:14:02.88
ready to go again and
that's placing another
00:14:02.89\00:14:05.89
challenge on those
biceps, okay, active rest again.
00:14:05.90\00:14:08.31
Oh, yes. I love this
one. Here we go, here we go,
00:14:08.32\00:14:10.78
here we go. Now
I remember if your
00:14:11.26\00:14:12.97
condition is
capable, if you were in good
00:14:12.98\00:14:14.94
shape that you were
able to do an active rest
00:14:14.95\00:14:17.14
in between do it, if
not, if you're feeling
00:14:17.15\00:14:19.60
challenged by the
exercise itself then
00:14:19.61\00:14:22.26
I want you to just
focus on taking that 30
00:14:22.27\00:14:25.44
seconds just to catch
your breath, alright 30
00:14:25.45\00:14:29.30
seconds, here we go.
See how fast we could
00:14:29.31\00:14:33.12
change these out and
this is a great tool that
00:14:33.13\00:14:35.89
you do with your
spouse. You both could work
00:14:35.90\00:14:37.96
out together
and. Now, Casio I have
00:14:37.97\00:14:42.33
two boys age 10 and
13 now you know are they
00:14:42.34\00:14:45.79
too young to start
this. No, no, it is with the
00:14:45.80\00:14:48.51
proper supervision
and focus on teaching them
00:14:48.52\00:14:50.78
proper technique, form
is the key, when you're
00:14:50.97\00:14:53.67
working with the
young you want to teach them
00:14:53.68\00:14:57.16
proper technique,
proper form and don't
00:14:57.17\00:14:59.29
get them to at a
point where they're fatigue,
00:14:59.30\00:15:01.49
but it's where they're
able to do it successfully.
00:15:01.85\00:15:03.54
You want to
start them off at, at a
00:15:03.91\00:15:06.07
younger age being
active. You don't swing
00:15:06.08\00:15:08.78
by the isolate.
Here we go, you are
00:15:08.79\00:15:10.74
getting little
tired I see that, oh, yes.
00:15:10.75\00:15:12.88
This is working.
Alright, give me two
00:15:12.89\00:15:14.93
more, that's it,
beautiful. Good job.
00:15:14.94\00:15:19.75
Active rest
sounds good right now.
00:15:21.02\00:15:22.45
It does doesn't it? I
want some active rest.
00:15:22.46\00:15:26.16
Alright. My last set here and
00:15:27.14\00:15:31.77
I'm gonna catch it with you.
00:15:31.78\00:15:32.90
Okay. So, we got two
exercises done and we
00:15:33.09\00:15:35.63
got two more to go,
okay, here we go. Okay.
00:15:35.64\00:15:37.40
1, 2, 3, 4, you know
my position, I have a lean
00:15:38.22\00:15:44.41
back just for me
I'll enjoy that position
00:15:44.42\00:15:46.84
and it just so I
can ice into my biceps.
00:15:47.17\00:15:49.10
Wouldn't that add
more pressure to it?
00:15:49.41\00:15:51.30
Not well, it can't
because I am leaning
00:15:52.14\00:15:53.78
back face more
stress on the bands, right,
00:15:53.79\00:15:56.02
however, it just I enjoy because
00:15:56.11\00:15:58.94
I have more
control. Everybody has their
00:16:00.09\00:16:02.48
own ways of
exercising, okay, are you ready?
00:16:02.49\00:16:04.76
Yes. And next
exercise goes ahead I am grab a
00:16:05.19\00:16:08.38
ball goes out here,
have a seat here. Alright.
00:16:08.39\00:16:11.57
Alright, we gonna do
another; I am get some
00:16:12.71\00:16:14.55
dumbbells for you.
So I get to sit now.
00:16:14.56\00:16:18.33
You get to sit. It
actually work out while
00:16:18.44\00:16:20.23
I am sitting. Well,
you know working out,
00:16:20.24\00:16:22.50
hey, do you know?
What? It feels like,
00:16:22.96\00:16:24.60
wow! You have made a good point.
00:16:24.61\00:16:26.02
You are working out
while you're sitting,
00:16:26.38\00:16:27.58
because right now your
abs are fine, your lower
00:16:28.12\00:16:29.65
back is firing and
you're actually getting a
00:16:29.66\00:16:31.61
workout and now
we're gonna raise it up in.
00:16:31.62\00:16:33.69
Okay, let's go for
it, Casio. Okay, put your
00:16:35.10\00:16:37.00
hands on top of your
head. Okay, we're gonna grab
00:16:37.01\00:16:38.76
our dumbbells, okay,
and we did a very grip
00:16:38.77\00:16:41.70
right here and
you're gonna bring both
00:16:41.71\00:16:43.14
dumbbells down towards
me. Elbows are staying in
00:16:43.15\00:16:45.31
one spot and that's
why I show you elbows
00:16:45.32\00:16:46.85
going to side, try
and keep your elbows in.
00:16:46.86\00:16:48.91
Okay. Okay. That's
gonna isolate those
00:16:48.92\00:16:51.00
triceps now for
extensions, those arms
00:16:51.01\00:16:52.55
back up again,
perfect and back down again.
00:16:52.56\00:16:54.88
That's 2, that's
3, that's 4, that's 5,
00:16:57.16\00:17:05.79
how you feeling? Oh, I
am feeling, 6, 7, 8, 9,
00:17:05.80\00:17:15.96
one more is 10. Good job.
00:17:16.90\00:17:19.14
Alright, if you don't
mind, if I get set in.
00:17:20.02\00:17:21.41
No, I don't mind at
all. Okay. Because I know
00:17:21.42\00:17:23.88
what's coming up
next for me. What is that?
00:17:23.89\00:17:26.13
Active rest. That's
right. I'm learning Casio,
00:17:27.42\00:17:30.92
I'm learning. Keep
it simple, here we go,
00:17:30.93\00:17:32.75
just knock out ten, here we go.
00:17:32.76\00:17:33.91
There is 1, 2, now
you remember we were
00:17:34.26\00:17:37.47
talking about your
kids right. Oh! Yeah.
00:17:37.48\00:17:39.67
About being too young
but there is just be a
00:17:39.68\00:17:42.19
myth out there and
studies have showed
00:17:42.20\00:17:44.66
that you know kids who
exercise at a young age,
00:17:44.67\00:17:47.76
it doesn't stunt their growth.
00:17:48.46\00:17:49.72
That's good to know,
yes, so the thing is,
00:17:50.32\00:17:52.59
just under supervision,
yeah, is the key. Okay.
00:17:52.60\00:17:56.48
And teach them form
and proper techniques
00:17:56.49\00:17:57.79
and that thing is one
up that parents could be an
00:17:57.80\00:17:59.55
example to their
kids, here you go.
00:17:59.56\00:18:00.82
I am holding there for
you. I guess I should be
00:18:00.83\00:18:02.43
working out with
my kids too, right.
00:18:02.44\00:18:03.99
Yes, you like it,
just like you have worship
00:18:04.00\00:18:06.05
with them, yes,
exercise with them, let's go to
00:18:06.06\00:18:07.62
work, give me 10.
That's 1, 2, teach them
00:18:07.63\00:18:12.50
to understand
that exercise is daily,
00:18:12.51\00:18:15.30
can be a daily requirement,
it's needed, your body
00:18:16.40\00:18:20.20
needs it and there's a
lot of benefits from it.
00:18:20.21\00:18:22.45
It's called good temperament.
00:18:24.50\00:18:25.62
Nine, is that, we
are? Ten. It's okay.
00:18:25.63\00:18:28.70
You ask for ten, I
give you ten, I will get 10.
00:18:28.71\00:18:30.72
Your arms on fire
right now I think.
00:18:30.95\00:18:32.14
Oh, yes, they are.
Okay. It feels good though.
00:18:32.15\00:18:34.55
Yes, well because
you're still laying it.
00:18:34.66\00:18:36.46
Why do we start
working out and all of a
00:18:36.47\00:18:37.99
sudden we stop it
again. What do you mean?
00:18:38.00\00:18:40.02
I mean some things I
try to start my exercise
00:18:40.24\00:18:43.27
routine and then I
stop all of a sudden.
00:18:43.28\00:18:45.05
Well, maybe because
we put other thing is
00:18:45.06\00:18:47.61
more priority, yes,
you know I tell you what,
00:18:47.62\00:18:50.46
if you go to, if you
tell somebody you know
00:18:50.80\00:18:52.69
I got a doctor's appointment
00:18:52.70\00:18:53.86
guess what
happens. You're at that
00:18:53.87\00:18:55.56
doctor's
appointment. I know we talked
00:18:55.57\00:18:57.08
about making an
appointment in our
00:18:57.09\00:18:58.58
agenda before.
Exactly, Okay, and so we need
00:18:58.59\00:19:01.29
to make it as a requirement.
00:19:01.30\00:19:03.35
This is my time; this
is my time, I take care,
00:19:03.56\00:19:07.60
the Lord has given
me. Here we go, knock this
00:19:07.61\00:19:09.21
one out, okay.
That's 2, 3, good job,
00:19:09.22\00:19:15.44
4, firm triceps 5, 6, 7,
8, and 9 and 10. Good job.
00:19:15.90\00:19:28.12
Good job. You
make them look easy.
00:19:30.49\00:19:31.94
Oh, you're coaching. It's
good, 1, 2, 3, 4, 5, 6, 7,
00:19:32.49\00:19:45.98
8, 9 and one more is 10.
Good. I can't tell myself
00:19:45.99\00:19:54.56
good job. Good
job, good job Casio.
00:19:54.57\00:19:56.94
You're keeping up with me okay.
00:19:57.34\00:19:58.77
Well, you know I am
trying girl, you kind of,
00:19:58.78\00:20:00.80
you're laying a, a
guy went down and its kind
00:20:01.67\00:20:03.29
of hard just to keep up.
I am trying to do my best.
00:20:03.30\00:20:07.13
That's what important Casio.
00:20:07.14\00:20:08.51
Well, thank you,
you're so awesome.
00:20:08.52\00:20:10.13
So motivating. Okay,
we start off, we did a
00:20:10.31\00:20:13.00
biceps and triceps
using the band and we did a
00:20:13.01\00:20:15.03
triceps exercise on a ball.
00:20:15.04\00:20:16.27
Soft way to do a
bicep exercise in ball.
00:20:16.66\00:20:18.36
Okay. Okay, here,
grab your dumbbells, okay,
00:20:18.69\00:20:21.32
she's gonna arms down
to the side and we do a
00:20:21.33\00:20:23.98
basic just dumbbell
curls. Now, the secret as
00:20:23.99\00:20:27.04
you're doing
this dumbbell curl is,
00:20:27.05\00:20:28.14
you don't want to
pull your arms back,
00:20:28.15\00:20:29.97
once again Isolate the
elbows to your side and
00:20:30.17\00:20:33.11
like you wanna
curl away then come back
00:20:33.12\00:20:36.84
towards you, you can
have the flexing at the
00:20:36.85\00:20:38.63
wrist, she have an
curling end, curl, curl,
00:20:38.64\00:20:41.56
curl there you go, very nice.
00:20:41.57\00:20:45.27
Now do you mind,
I do this with you.
00:20:46.76\00:20:48.10
Oh, go ahead.
Alright, try to catch up.
00:20:48.50\00:20:50.46
Okay, hang on. Its very good.
00:20:50.47\00:20:52.17
Alright and I will
do them by standing up.
00:20:52.47\00:20:53.73
Alright, let's
do five more, okay,
00:20:56.24\00:20:59.67
1, 2, 3, 4, and 5,
alright, active rest. Oh! Yes.
00:20:59.88\00:21:12.19
Yes. Here we come. Here we go.
00:21:12.20\00:21:14.56
While we're doing
marching in place.
00:21:16.44\00:21:17.87
Okay. Alright,
it's that gonna stay.
00:21:17.88\00:21:20.27
Oh! Let it go, here we go.
00:21:20.92\00:21:22.29
We're gonna get up, here we go.
00:21:22.30\00:21:23.27
Now, once again if the
active rest is still too
00:21:28.25\00:21:30.48
tense for you, bring
it down and just stop
00:21:30.49\00:21:33.84
and let your body
cap and rest and get your
00:21:34.37\00:21:36.54
body back to a lower
level so you get back
00:21:36.55\00:21:39.54
where you just
stop back up again.
00:21:39.55\00:21:40.67
Okay, alright, let's
get back on, third set,
00:21:40.91\00:21:43.02
second set. Alright.
Alright. Here you go.
00:21:43.03\00:21:47.50
Let's knock those
out. Okay and I'm gonna do
00:21:48.71\00:21:50.66
them with you
again. Okay, ready. Yeah.
00:21:50.67\00:21:52.69
Its 1, 2, 3, now
you might say, hey Casio
00:21:53.12\00:21:59.03
this look a little easy,
so let's what we could do
00:21:59.04\00:22:02.10
is raise it up or not.
Okay, you ready for this.
00:22:02.11\00:22:04.37
Okay, and take one
foot off the ground.
00:22:04.59\00:22:05.94
While you are on a
ball. If you hold me up.
00:22:07.35\00:22:08.98
No, I'm not gonna hold you up.
00:22:08.99\00:22:10.03
Look at that folks
one leg off the ground,
00:22:10.50\00:22:12.49
now I just raised the
anti. Oh! Yeah it does.
00:22:12.50\00:22:14.85
Your cord has to
work little harder.
00:22:15.05\00:22:16.54
Okay, switch legs.
Hope I don't roll right
00:22:17.11\00:22:19.26
up the ball. I won't let you.
00:22:19.27\00:22:20.45
I'll put the dumbbells
down and I'll catch you.
00:22:20.96\00:22:22.62
Oh! Wow! You notice
that. Yeah, I've never done
00:22:25.70\00:22:27.52
this before.
Well, because you've
00:22:27.53\00:22:29.06
haven't been.
Well, you learn a lot
00:22:29.07\00:22:30.86
new stuff by
watching the Action4Life.
00:22:30.87\00:22:32.41
Yeah, that's,
that's what are about.
00:22:32.42\00:22:33.57
We would like to
bring a new exercise and
00:22:33.58\00:22:34.94
things that you
haven't seen before that's what
00:22:34.95\00:22:36.64
so special about our program.
00:22:36.65\00:22:37.72
Was that nice play? Oh!
That is wonderful, perfect.
00:22:38.13\00:22:40.96
Active rest? Okay,
active rest again let's go.
00:22:42.88\00:22:45.23
Okay. Oh, it's gonna
stay down. here we go.
00:22:45.24\00:22:50.87
Okay, we're talking about making
00:22:56.15\00:22:58.74
things a priority
right? Right. And so when you
00:22:58.75\00:23:02.47
get done with today
you gonna go home and
00:23:02.48\00:23:05.57
make be an active
priority right? Yes.
00:23:05.58\00:23:08.10
See I like that, 5
o'clock in the morning.
00:23:08.78\00:23:10.61
Get it done. That's right.
00:23:11.00\00:23:12.55
Oh! I'm gonna hold you to that.
00:23:14.50\00:23:15.47
I am gonna call
you up. It sounds good.
00:23:15.48\00:23:17.18
May I know call you 5
O'clock in the morning.
00:23:17.58\00:23:19.20
Yeah, I am okay
with that. I am sure more
00:23:19.21\00:23:21.12
people need that call
for Casio, so you're gonna
00:23:21.13\00:23:23.01
have a long calling
list. Well, maybe I can have
00:23:23.02\00:23:24.99
set the phone in automatically,
00:23:25.00\00:23:26.50
as you do at the
hotel. So they automatically
00:23:27.21\00:23:29.12
wake you up. Yes, no I have done
00:23:29.13\00:23:30.83
it before some clients
as I said, you know what?
00:23:30.84\00:23:32.48
You need to make
sure you are out so
00:23:33.01\00:23:34.82
sometimes when I am
going away to a client's
00:23:34.83\00:23:36.68
house I call another
client says, time to get
00:23:36.69\00:23:38.98
up and do your
cardio. Oh, my.. Well, yeah,
00:23:38.99\00:23:41.09
that's kind of you
know it's part of my job.
00:23:41.10\00:23:43.32
That's part of my job
is to lookout for you guys,
00:23:43.64\00:23:45.62
provide
information and is the key.
00:23:45.98\00:23:47.94
More information,
more motivation we have to
00:23:48.27\00:23:51.00
make better choices
and speaking of knowledge,
00:23:51.01\00:23:53.39
knowledge as we said is key.
00:23:53.63\00:23:55.04
Let's go and check
out this wellness tip,
00:23:55.05\00:23:56.51
you might learn something.
00:23:56.52\00:23:57.49
One of the best things
you can do to help with
00:24:02.45\00:24:04.71
childhood obesity is
to become a role model of
00:24:04.72\00:24:07.86
healthy behavior for
children in your community.
00:24:07.87\00:24:09.96
When they see that
exercising is a priority
00:24:10.76\00:24:12.99
for you they will be more
00:24:13.00\00:24:14.63
likely to get active themselves.
00:24:14.64\00:24:16.45
Okay. There you go,
we're taking about it
00:24:20.84\00:24:22.51
earlier and here we
have it as a wellness tip.
00:24:22.52\00:24:24.48
It's so important
as parents to be a role
00:24:24.49\00:24:26.79
model for their kids. I
think it's very important
00:24:26.80\00:24:29.24
that you spend
time with your kids,
00:24:29.25\00:24:31.50
worshiping together
and exercising together,
00:24:32.40\00:24:34.64
makes a healthy,
spiritual and physical family.
00:24:34.65\00:24:37.23
Amen. Well,
thank you for the tips.
00:24:37.53\00:24:38.85
That sound good. Oh!
yes. You write that one down.
00:24:38.86\00:24:40.52
Well, God is good, He
calls us to be balanced
00:24:42.33\00:24:44.66
in everything temporary,
so you're right, we need
00:24:44.67\00:24:47.03
to take time to exercise
and play and have worship.
00:24:47.04\00:24:49.54
Oh! You could
have said anything.
00:24:49.90\00:24:50.93
But can I write
it down that too.
00:24:50.94\00:24:51.91
Write it down.
Okay, alright, as far as
00:24:52.10\00:24:54.49
work out we do our
cool down, so let's
00:24:54.50\00:24:56.59
focus on exercises to stretch
00:24:56.60\00:24:58.48
our triceps and
biceps. Okay, okay.
00:24:58.49\00:25:00.61
We've always seen
people do this before
00:25:00.62\00:25:02.18
but let's go and
little demonstrate little more
00:25:02.19\00:25:04.43
how this is correctly.
Okay, Idalia turn here a
00:25:04.44\00:25:06.87
little bit here and
can you come on in here so
00:25:07.04\00:25:10.32
you could see this
stretch in here for me.
00:25:10.33\00:25:12.05
She is putting arms
on her elbows and her
00:25:12.39\00:25:15.33
hand straight down,
it's gonna good stretch
00:25:15.34\00:25:17.19
here on her triceps.
She is not pushing or
00:25:17.20\00:25:19.73
forcing it and if
your range of motion is as
00:25:19.74\00:25:22.40
good as Idalia's then
you could keep it just
00:25:22.41\00:25:24.80
like that. If your
range is way out here then
00:25:24.81\00:25:27.46
you do your best what you can.
00:25:27.47\00:25:28.97
You don't want to play
stress to your shoulders
00:25:29.23\00:25:31.73
or to your triceps,
okay, let's do the other arm.
00:25:32.06\00:25:34.15
Okay. Okay. And
I'm gonna get one of my
00:25:34.16\00:25:37.32
T rollers you stay
there. Okay. And I'm gonna
00:25:37.33\00:25:39.53
show you a nice little treat.
00:25:39.54\00:25:40.96
That you could do to
work on your triceps,
00:25:42.83\00:25:46.03
okay, put your arm
back down to the side, okay,
00:25:46.04\00:25:48.44
turn this way. Okay.
I am not here this way,
00:25:48.90\00:25:50.75
that arm is going to
roll it for you. Oh, yeah.
00:25:50.96\00:25:53.44
How's that feel?
Great. Free massage.
00:25:53.45\00:25:57.02
Deep tissue massage,
this device, the TiVo is
00:25:57.03\00:26:01.06
pretty cool and you know
what, look at the colors.
00:26:01.07\00:26:04.54
Action 4 life colors
that you're gonna say divine
00:26:05.23\00:26:08.24
force and they're
great sponsors, awesome,
00:26:08.25\00:26:11.78
that was kind of
fun. Something you can do
00:26:11.95\00:26:13.43
by yourself or you have your
00:26:13.44\00:26:15.35
partner stress it for you.
00:26:15.36\00:26:16.61
Okay, we gonna do our bicep.
00:26:16.62\00:26:19.92
One of my favorite
one, arms spread out this
00:26:20.49\00:26:21.58
side like you on a
cross then you rest back,
00:26:21.59\00:26:24.30
lean for just a bit
and lean forward and you
00:26:24.76\00:26:27.79
got a stretch or you
have some be a partner
00:26:27.80\00:26:29.90
and come like
this now you feel that.
00:26:30.45\00:26:32.08
Oh!. Keep your elbows high,
00:26:33.02\00:26:35.29
excellent, and you
stay right here and I am
00:26:37.19\00:26:39.39
gonna close this
out, do you mind. Alright.
00:26:39.40\00:26:41.56
You know it's been
lot of fun having you on
00:26:41.57\00:26:43.13
this program. It's
been great thank you Casio.
00:26:43.14\00:26:44.57
Okay, for more
information about the
00:26:46.06\00:26:48.35
workout we do today
or to find out how you
00:26:48.36\00:26:50.71
could see any
production we use on
00:26:50.72\00:26:52.16
today's program.
If you like to invite
00:26:52.17\00:26:53.75
me to our area
please contact me, go to our
00:26:53.76\00:26:56.10
website action4life.net,
that's actions4life.net.
00:26:56.11\00:27:00.00
I'd like to leave
with this thought.
00:27:00.42\00:27:01.74
If you plan on
moving to a new home you
00:27:01.93\00:27:04.01
sure want to make
sure everything you need
00:27:04.02\00:27:05.93
basic sensors are
turned on before you moved
00:27:06.24\00:27:08.72
in, okay, well, God
did the same for us when
00:27:08.73\00:27:11.50
He created man. He
provided everything
00:27:11.51\00:27:13.46
we need to exist and to
maintain a healthy life.
00:27:13.75\00:27:16.18
He wanted us to be
good steward of our bodies.
00:27:16.56\00:27:18.62
Make a commitment to
be a better steward today.
00:27:18.99\00:27:21.28
This is Casio,
reminding you to take
00:27:21.74\00:27:23.11
action and its my
prayer the Lord gives you
00:27:23.12\00:27:25.40
strength and encouragement
to take action everyday.
00:27:25.41\00:27:27.65
God bless and I will
see you next time. Bye, bye.
00:27:28.01\00:27:30.41
You can order your
very own copy of this
00:28:00.42\00:28:02.75
episode of Action4life
on DVD for a suggested
00:28:02.76\00:28:06.07
donation of 10 dollars
postpaid in United States.
00:28:06.08\00:28:09.43
To order your
very own copy please
00:28:09.44\00:28:11.62
call 618-627-4651
during regular business hours
00:28:11.63\00:28:16.95
or visit our website at 3ABN.org
00:28:16.96\00:28:20.34
that's 618-627-4651
or visit our website
00:28:20.68\00:28:25.56
at 3ABN.org
order your copy today.
00:28:25.57\00:28:28.95