The following
program presents workouts
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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
Hi, my name is Casio
Jones and this is Action4Life.
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On today's episode
we've a great workout for you.
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All you need is your
exercise ball and maybe
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a set of dumbbells.
But first I want you to
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checkout this
segment we shot in a running
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center in Tampa, Florida.
It talks about and shows
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us about the
benefits of running.
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You might have some
questions about running
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this will help explain
why it's something that
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you might wanna
consider, but once again
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as you've worn out
the segment make sure you
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do some full body warmup, okay.
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So, be prepare
fresh when we get back.
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Let's go and check it out.
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Hey, if you're a
intermittent runner,
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somebody one who
runs a lot and you say do
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you know I wish I
could run further distance,
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I can prove my
performance out there.
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You know you may
wanna get ready for a
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marathon, but I just
know exactly what to do.
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With me today I
got somebody who's like
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the bomb, he's our
Tampa local champion,
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his name is Lee Stevens and
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we're here in Running Center.
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And Lee how you doing brother?
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I'm great, how are
you? Amen, congratulations.
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How many races have
you won in the past?
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Couple of hundred races
over the past five years.
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A couple of
hundred races, yeah, okay,
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so that means you run
a lot, yeah, I run a race
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every weekend of the
year. Good for you, now how
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many miles you run a
day? 10 miles a day, 10 miles
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a day, so you are
definitely somebody we
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can get some
information about how to go from
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you know any
minute to more advanced,
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'cause I would say
you're an elite runner
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then, yeah, is that
okay if I say that, okay.
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I was talking Bill
earlier and he was saying that
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you know what is it
that 95 percent of our
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population cannot
even move, run one mile?
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That's true. How
sad is that, yeah,
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come on people
we gotta move more,
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one mile come on, we can do it.
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Okay now, okay enough of that,
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I'm a any minute
runner, I been running
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like four miles,
five miles and even ten
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miles a week, how
can I get better, how can
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I improve my performance.
I've two suggestions
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that something that all
of the runners do, okay,
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that an average
runner can incorporate into
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their running and
see a lot of benefits.
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Bring it on, the first
thing I would say is you
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need to find people
to run with and either
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people you see on
TV run in the Olympics
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they never train by
themselves, this always
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with a group, always,
there is always someone
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behind the scenes
that's been running with
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them, training
with them everyday.
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So, is it, doesn't
matter it's just one person or
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any like four or
five people with me,
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what's the best?
Preferably a group of
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people but at least
one other person to keep
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pushing, is this
pushing the rabbit or pushing,
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you know you have
to chase or behind you,
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yelling at you keep
doing, keep doing, how?
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There is a lot of
different, really,
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ways you can do
it. You can have all
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the different
types of people you just
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described, its just
you need to have someone
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else that's gonna
hold you accountable,
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someone that you
know is gonna be there
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waiting for you.
Because I don't feel
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like getting up today
and go running, exactly,
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you know that they
also have to be there.
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And you know, if an
Olympic runner can't do
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it by themselves
then how can somebody
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that's just an average
runner, very good point,
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very good
point, very good point.
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Okay, what's the number two?
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Number two would be
variety, the body and
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mind crave variety,
so you need to make sure
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you don't do the
same thing everyday.
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Don't run the
exact same loop everyday,
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don't run the same
pace, don't run the same
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distance, you gotta mix it up.
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So do I like take my
calendar out and plan
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out, okay, I wanna
go down to the park on
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Monday and them
I'm gonna go to through
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the woods on Tuesday
and then I'm going to
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go little faster pace
on Wednesday, little slow
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pace on Thursday, you
plan out your run, yeah.
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Listen please
join; join this thing
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that we call running.
I'm excited, I'm gonna
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get ready to start running more,
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but if it's true
95 percent of us as
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Americans can't run
one mile, that's sad, yeah,
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we need to move
more. Yes. And our heavenly
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father wants us to move more.
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So, you know try,
walk, learn, do something,
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find some way that
you could change and get
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out of that 95% and join the 5%.
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Change the 5% to 6%
and let's get that side to
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grow more. You
know that be great.
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Yeah, that be
great. Awesome, hey Lee,
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thank you so much,
thank you, for allowing
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us to come and learn about you.
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Now for you intermittent runners
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take this advice,
run with a group, okay,
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and so you have
someone to push you,
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hold you
accountable and change your
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what you calling
it, change your, change
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everything, change
everything, varieties to
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keep. Alright
thank you so much Lee.
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Well I don't know
about you I'm excited I ready
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to get my laces all
tied up to and hit the turf.
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Okay, feet warmup,
good segment ready to
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get started. Like I
said we're gonna a great
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workout for you
today, with me today is my
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special guest her
name is Nadine Brooks.
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She is an
exercise physiologist up in
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New York right
Nadine. Yes, how are you
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doing? I'm doing good,
I'm glad to have you on,
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I'm glad to be
here. Okay so New York
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right, do you love it up there.
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To be honest, to be
honest no, oh! Come on.
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No, I like the country
living, I actually live
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being out here. You
like it here it's your need,
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you like it, okay.
So you workout a lot
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right, yes I do and
you enjoy working out,
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I love working
out. And this is because
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it's a passion and
you're using as an opportunity
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to witness to
other people, absolutely,
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you have to, if
your mind is clearer,
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you will be able to
think better when you workout.
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I feel better
firstly, you feel better and so
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feeling better and we
have a healthier temple,
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we're better soldiers
for the Lord, absolutely.
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Okay, you're ready to workout?
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Yes, okay, you
guys ready at home
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workout, I'm going to do this.
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Our first exercise
we're gonna do is gonna
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called Superman.
That's right we're gonna
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turn you all to superheroes.
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You'll be flying
around the floor and become a
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super body person.
Okay let's demonstrate this.
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Get the mat, put it in
position, get everybody
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to see the
demonstration I do this.
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Okay, you're gonna
lay down on your stomach,
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okay, put your arms in
front of you Nadine and
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you're gonna come
up, she's gonna raise her
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upper torso and
her lower torso off the
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ground at the same
time. Mike, get on this side,
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you could see this?
You can see her upper
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torso is up and her
legs and lower part here is
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up and back down
and back up again.
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Her head stand in
neutral position and
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come back down again.
Now, there's variations
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of this, this is
more advanced, you bring
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your hands straight
now down to your side,
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flip more from the
back Nadine, this way.
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No you stay here on
your stomach and now
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you come up, now
raise up, this is lower
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intensity, okay,
and come back down.
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Then put your hands
like a football field,
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to the side here like
this then like here, there you
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go right there,
that's a little more advance.
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Raise up again
good and back down,
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the arms straight down
in front of you and raise
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up, there you go
because the arms are
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drivers in increased
intensity, the stress of
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gravity on your body
and it makes your body
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work even harder.
Are you ready do this
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together, yes sir, alright
let's do this and this is
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gonna be ten of
these together, okay.
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Ready here we
go, up one, up two,
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we're gonna hold for
one two count up, okay,
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three, up four, up
five, up six, up seven,
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up eight, up nine,
and one more, up and ten.
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Okay, move the mat out
to the side, okay as you
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know this is the
best part of our workout,
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we call it active rest
for in between we get done
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doing some type of
exercise, we like to
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keep our heart rate moving.
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Okay for active
rest what you wanna do,
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lets you can jog in
place, okay, here we go,
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just jog in medium
pace, feels like we're
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going somewhere, but
we're not, we're not.
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We just get behind
these, get a leg right here.
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Get yourself
moving, now once again this
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feels too challenging
for you, you can take down
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to a little slower
step, a little slower step
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marching out with
us. But not like Nadine,
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Nadine is on high
step and high knee,
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you know is moving.
Yeah, that's what I'm
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talking about, that's
what I'm talking about.
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Okay that's
enough, let's go round two.
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Get some position,
here we go, back on your
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stomach, here we go
down. Now I'm gonna do a
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modified version so you can see
00:08:44.80\00:08:46.07
the difference at
home. Nadine's gonna do
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regular arm more
advanced, I'm gonna
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come down to
football field, here we go.
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Up one, its good to
keep your torso tucked
00:08:51.83\00:08:56.58
in as well, yes
exactly, three, four, you wanna
00:08:56.59\00:09:01.47
explain that to them
at home, what comes up,
00:09:01.48\00:09:04.40
five, kind of helps
work on your core, six
00:09:04.41\00:09:07.28
your cores in the back
as well, yes as well as
00:09:07.29\00:09:09.37
the front, that's
always good to knockout two
00:09:09.38\00:09:11.87
exercises at one,
exactly, nine, one more
00:09:11.88\00:09:16.65
and ten.
Excellent, back on your feet,
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lets go jog in place here we go.
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The benefit is so in
exercises incorporate
00:09:25.27\00:09:28.59
more than just one
muscle group and I'm a
00:09:28.60\00:09:32.85
firm believer if
you could do an exercise
00:09:32.86\00:09:34.91
that gives more bang
for the butt, hey that's a
00:09:35.25\00:09:37.97
good thing, and our
body's move that way in
00:09:37.98\00:09:39.68
life, exactly, we just
can't isolate a muscle,
00:09:39.69\00:09:42.21
you just don't move it,
just isolate one muscle,
00:09:42.22\00:09:44.11
absolutely, so matter
of fact exercising a real
00:09:44.12\00:09:46.25
way we body
function is a good thing.
00:09:46.26\00:09:48.21
Okay, third set, I
need to get a cape, hey,
00:09:48.69\00:09:53.93
you just go flying,
okay here we go, back up,
00:09:54.26\00:09:56.64
here we go, one, and
something you feel like
00:09:56.65\00:09:58.85
you wanna turn which
is okay you turn to the
00:09:58.86\00:10:01.85
side and flying
this way, only you would
00:10:01.86\00:10:05.41
do that, yeah, I
mean we have a, you know
00:10:05.42\00:10:08.54
when you're a little
kid you feel like you're
00:10:08.55\00:10:11.22
flying I see I
wonder when we get to heaven
00:10:11.23\00:10:13.25
how we gonna fly,
you know that's gonna be
00:10:13.64\00:10:15.99
exciting, talk about
it. Okay I bet I'm gonna go
00:10:16.00\00:10:20.31
faster than
Superman trust me, I'm gonna
00:10:20.43\00:10:22.44
work on it, get me
some turbo wings I think,
00:10:22.45\00:10:25.04
one more. I know I'm
sorry that wasn't funny.
00:10:26.02\00:10:28.09
Okay, let's come back and try.
00:10:30.60\00:10:31.87
Here we go, praise God,
00:10:32.99\00:10:35.29
here we go, jog in place,
00:10:35.30\00:10:36.29
did am I going higher than you?
00:10:41.10\00:10:42.29
I think so, here we go
you can call me out girl,
00:10:42.61\00:10:45.48
I see how you gonna
play alright, I get you
00:10:45.90\00:10:48.42
next time, in next exercise.
00:10:48.43\00:10:49.89
Trying to say I got, I
got low knees that's all,
00:10:50.62\00:10:53.76
I got low knees,
it's not my fault,
00:10:54.00\00:10:55.37
that's mom and daddy's
fault, I got low knees,
00:10:56.07\00:10:58.22
good job, okay.
Our next exercise is
00:11:00.22\00:11:03.75
gonna corporate
lower body, it's gonna
00:11:03.76\00:11:06.30
incorporate upper
body at the same time.
00:11:06.31\00:11:07.60
We're gonna work on
what we call our biceps.
00:11:07.96\00:11:10.24
It's called dark home
like one leg double on curls.
00:11:10.86\00:11:13.27
Go ahead and
grab your dumbbells,
00:11:13.67\00:11:14.83
come in same position
here, what we're gonna
00:11:17.70\00:11:19.42
do is you gonna
step right here Nadine,
00:11:19.43\00:11:21.31
here we go.
Nadine's gonna take this foot
00:11:21.32\00:11:23.98
off the ground, bend
it here and what's taking
00:11:23.99\00:11:26.90
place is she's stabilizing
her body with this leg,
00:11:26.91\00:11:29.60
that means her toes
are fine, her ankle,
00:11:29.91\00:11:32.02
all the muscles in her
foot are fine, all up to
00:11:32.03\00:11:34.13
her leg, her glutes, and her
00:11:34.14\00:11:36.99
lower back stabilize herself.
00:11:37.00\00:11:38.33
Her core has to engage
because this leg is not
00:11:38.59\00:11:41.57
on the ground so
that forces everything on
00:11:41.58\00:11:44.44
this side of body to
take this place, okay.
00:11:44.45\00:11:46.48
So go and do a curl,
stay in that position to
00:11:46.69\00:11:49.16
curl up and back
down, one more time, good.
00:11:49.17\00:11:55.41
Now here's a thing if
you feel this is a little
00:11:55.42\00:11:57.28
too challenging for
you, stabilizing yourself on
00:11:57.29\00:11:58.89
one leg, go ahead and
just put your toe down,
00:11:58.90\00:12:00.86
get that toe to create
stability, still placing an
00:12:01.75\00:12:03.70
emphasis on the
support leg, this is just here
00:12:03.71\00:12:06.27
added extra
assistance. You know like a
00:12:06.28\00:12:09.04
training wheel, that
makes sense doesn't it.
00:12:09.05\00:12:11.14
Okay, it's not
over, come with you,
00:12:11.56\00:12:13.77
we're gonna do five
each arm, five each leg,
00:12:14.56\00:12:17.80
and lets knock this
out, here we go, that's one,
00:12:18.44\00:12:21.12
this is working,
two, as I'm moving my arm,
00:12:21.69\00:12:24.53
as we move an arm
it changes gravity,
00:12:24.54\00:12:26.85
the effect of
gravity on our body.
00:12:27.10\00:12:28.44
So it forces our bodies
to make up the difference.
00:12:28.98\00:12:32.24
Was that five, I
believe so, okay remember
00:12:32.95\00:12:35.83
here's the rule I talk
you count, I gotta count
00:12:35.84\00:12:37.89
okay, okay, here we
go let's do other side,
00:12:37.90\00:12:40.74
here's one and
you'll find one side of
00:12:41.63\00:12:43.50
your body a little
more challenging than the
00:12:43.51\00:12:45.74
other side, because
we're are not balanced
00:12:45.75\00:12:47.81
so therefore you work at
it, last one, this is the
00:12:47.82\00:12:50.50
last one, I'm glad
you're counting good job,
00:12:50.51\00:12:52.31
put them down. Alright, lets go
00:12:52.32\00:12:55.03
back to our low knees okay,
00:12:55.04\00:12:56.75
I think he's gotta
shave. No, do you know,
00:13:00.33\00:13:02.36
you need to stop,
that ain't funny, okay back
00:13:02.37\00:13:04.05
to high heels okay.
So I was trying to help
00:13:04.06\00:13:06.52
those people at
home, you could do the
00:13:06.53\00:13:08.43
modified, do the
modified, thank you
00:13:08.44\00:13:09.41
modified, modify,
modify, modify, I'm not
00:13:09.42\00:13:11.28
out of shape lets
go, not a time to play,
00:13:11.29\00:13:13.07
here we go high heels,
get this up, okay lets go
00:13:13.28\00:13:15.79
back to work,
alright, here we go.
00:13:15.80\00:13:18.50
Second set, five
again here we go, one,
00:13:18.92\00:13:22.37
two, three, and
breathe, four, I could feel my
00:13:24.47\00:13:30.84
toes everything, five,
it really works on your
00:13:30.85\00:13:33.41
balance, is that five,
yes, okay just a moment
00:13:33.42\00:13:35.53
here lets go,
switch. Now, once again
00:13:35.54\00:13:38.61
Michael, you could
see my foot on this one,
00:13:39.56\00:13:41.20
you see how it makes,
I'm stabilizing myself
00:13:41.51\00:13:43.94
here to support I put
my toe down, okay if you
00:13:43.95\00:13:46.69
need to put the
toe down, one more,
00:13:46.70\00:13:48.49
good job that was it, good.
00:13:49.37\00:13:51.44
Here we go, I'm
just gonna do it,
00:13:51.94\00:13:55.02
I'm know what you're
saying, hey people at
00:13:56.81\00:13:58.53
home keep yourself
moving that's the secret.
00:13:58.54\00:14:01.02
You want behind
knees, you want to do low
00:14:01.29\00:14:02.87
knees, you want to
do jump, its up to you,
00:14:02.88\00:14:05.42
just keep yourself
moving oh active rest.
00:14:05.74\00:14:09.57
People always asking
Casio, why you call it
00:14:10.32\00:14:11.83
active rest, it
doesn't sound right,
00:14:11.84\00:14:13.70
I know but that's the
secret of it, it doesn't
00:14:14.21\00:14:16.95
need to sound right.
Doesn't feel, it's alright.
00:14:16.96\00:14:21.36
Okay, what's
happening, one more set,
00:14:21.76\00:14:24.30
absolutely, but I said
you also like about you.
00:14:24.70\00:14:27.00
You just want to
keep going and going,
00:14:28.19\00:14:29.93
I'm gonna call you
Eveready sounds for Energizer.
00:14:30.20\00:14:32.87
What was that Energizer bunny,
00:14:32.88\00:14:33.85
Energizer bunny,
just keep going and going
00:14:33.86\00:14:37.16
and going and
going, are you counting?
00:14:37.42\00:14:40.10
Yes, now I am, one
more, unbelievable,
00:14:40.60\00:14:46.64
okay. Alright, I told
you here we go that's one
00:14:46.65\00:14:50.72
nice control, two,
three, you force on every
00:14:50.73\00:14:57.28
single rep to adjust
yourself and maintain
00:14:57.29\00:15:00.73
that balance, good
job. Which kind of makes it
00:15:00.74\00:15:04.79
challenging, not just
hitting your biceps but
00:15:04.80\00:15:07.04
your core, your
legs, everything on that
00:15:07.05\00:15:09.17
exercise has been a challenge,
00:15:09.18\00:15:10.22
it's a full body. Definitely.
00:15:10.23\00:15:11.45
Ready? Yes, here we go,
00:15:11.46\00:15:12.99
and what I like about
those exercises that we
00:15:14.14\00:15:16.04
were just doing,
there's a lot of ankle injuries
00:15:16.05\00:15:18.55
and you work on the
balance and the proper
00:15:18.70\00:15:21.90
reception, you
ankles are excellent, yes,
00:15:21.91\00:15:23.78
for those, yes its
real life you put it behind
00:15:23.79\00:15:25.93
your situations
the forces of smaller
00:15:25.94\00:15:28.12
muscles to get
stronger, yes, because more
00:15:28.13\00:15:31.02
people don't
realize this it's the small
00:15:31.03\00:15:33.00
muscles that are
injured and that when they're
00:15:33.01\00:15:36.75
weak it causes everything else.
00:15:36.76\00:15:38.69
You know as the statement goes,
00:15:39.04\00:15:40.25
you're as strong
as your weakest link.
00:15:40.59\00:15:41.98
So if your weak
muscle's your core,
00:15:42.40\00:15:43.91
you stabilize a
muscle on your knee or your
00:15:43.92\00:15:46.08
ankle they're so weak
to maintain, they go then
00:15:46.09\00:15:49.97
everything else goes
with it, chain reaction,
00:15:49.98\00:15:51.62
total chain reaction.
Okay, you ready for our
00:15:52.20\00:15:55.15
third exercise, yes
sir, I wanna do our third
00:15:55.16\00:15:57.40
exercise, okay just get
the ball, bring the ball,
00:15:57.41\00:16:00.27
bring the ball over
here and I want you to sit
00:16:00.28\00:16:03.88
here, face that
way, there we go,
00:16:03.89\00:16:06.86
I'm gonna remove some stuff out
00:16:06.93\00:16:07.90
of the way, we don't
need them for a while.
00:16:07.91\00:16:09.86
Here we go,
alright, I want you to roll
00:16:10.48\00:16:12.38
forward, walkout,
keep walking, keep walking,
00:16:12.39\00:16:15.75
keep walking, right
there, bridge up head
00:16:15.76\00:16:18.49
down the ball, okay,
you know she's making
00:16:18.50\00:16:21.02
9 degree angle here,
her body is nice support,
00:16:21.03\00:16:23.59
making like a
table. You know I could sit
00:16:23.60\00:16:25.90
like a you know
pass the potatoes and you
00:16:25.91\00:16:29.16
know this is my table
you see how flat it is,
00:16:29.17\00:16:32.10
just what you want at home.
00:16:32.11\00:16:33.08
You don't want
nothing to sag, sag, sag, go
00:16:33.39\00:16:35.57
ahead and sag, not
like this okay but you want
00:16:35.58\00:16:37.26
to be nice and
flat engaging your core,
00:16:37.27\00:16:39.30
9 degrees at the
legs. Now move back up
00:16:39.67\00:16:41.39
because we gonna
show some exercise, push,
00:16:41.40\00:16:42.67
push, push, push,
push, push, okay go back
00:16:42.68\00:16:44.96
down again
without using your hands,
00:16:44.97\00:16:46.68
thank you, I
was cheating, I know
00:16:46.69\00:16:48.42
it's okay right
there in up position again
00:16:48.43\00:16:50.08
and push back up.
This is an exercise
00:16:50.32\00:16:51.67
I use for my
clients when they're just
00:16:51.68\00:16:54.06
starting to get used
to the ball so I like
00:16:54.07\00:16:56.68
showing every time
you're gonna do something.
00:16:56.69\00:16:58.03
Alright, here's the
exercise I call it ball
00:16:58.04\00:17:00.46
pelvic thrust.
You're gonna roll in that
00:17:00.47\00:17:01.83
position again,
right there now what she's
00:17:01.84\00:17:05.02
gonna do is gonna
drop her hip down, low as
00:17:05.03\00:17:07.97
you can, without
moving the ball and
00:17:07.98\00:17:10.04
then you're gonna raise back up.
00:17:10.05\00:17:11.39
Now what I want you
to do is raise your back
00:17:12.04\00:17:13.50
up, squeeze your glutes
to the top and just make
00:17:13.51\00:17:15.28
it more harder,
keep your knees closer
00:17:15.29\00:17:17.60
together, okay now drop down,
00:17:17.61\00:17:19.86
definitely feel it
more. Now you get your work
00:17:21.16\00:17:22.55
the inner thighs, so
now you're in your inner
00:17:22.56\00:17:24.76
thighs, your
hamstrings, your lower back,
00:17:24.77\00:17:27.23
your abs and you stabilize it.
00:17:27.58\00:17:29.24
Now if you find
this is oh! My goodness,
00:17:29.25\00:17:31.84
this is a little too
hard for me to stay on this
00:17:31.95\00:17:33.98
you could put your
fingertips down and
00:17:34.31\00:17:36.53
stabilize yourself, okay
right there, just to give
00:17:36.54\00:17:39.63
little assistance
okay, how you doing?
00:17:39.64\00:17:42.29
Doing pretty good,
okay they don't count,
00:17:42.69\00:17:43.79
go back and lets go,
you don't know how it goes,
00:17:43.80\00:17:46.53
doesn't count
just a demonstration,
00:17:47.00\00:17:48.87
demonstration is
good, think about it,
00:17:48.88\00:17:50.83
it's a little
sacrifice you're paying so other
00:17:50.84\00:17:53.68
people can benefit, absolutely.
00:17:53.69\00:17:54.81
That's it, you wanna
make sure they're doing
00:17:54.82\00:17:56.34
it correctly, that's
all, that's how it rolls.
00:17:56.35\00:17:58.15
Okay here we go
lets get in position,
00:17:58.55\00:17:59.79
let's do ten of
these, lets drop them down,
00:18:00.53\00:18:02.28
there's down and
up, keep your knees
00:18:02.50\00:18:04.86
together, down and
up, two, down and three,
00:18:04.87\00:18:10.04
now to make a
little more challenging you
00:18:10.29\00:18:12.94
could put your hands
right on top of your legs
00:18:12.95\00:18:14.85
which will force you
to create more challenge
00:18:15.39\00:18:18.23
on your body to
create stability on its own,
00:18:18.24\00:18:20.33
but your weight of
your hands cause it more
00:18:20.53\00:18:22.52
resistance as you're
coming up with the hips.
00:18:22.53\00:18:25.24
You feeling these,
yeah, are you counting
00:18:25.63\00:18:27.78
Nadine, no I wish I
was, okay just go two more,
00:18:27.84\00:18:30.13
one more, excellent,
good job, move back up.
00:18:30.39\00:18:34.00
Get the ball out of the
way, lets go back to our
00:18:35.24\00:18:37.46
active rest, high
knees, I think its become your
00:18:37.47\00:18:42.06
favorite now, oh
yeah because I got a,
00:18:42.07\00:18:45.13
I'm damn, damn
packed by now, yeah, yeah
00:18:45.14\00:18:47.69
because I'm running,
I'm visualizing myself
00:18:48.15\00:18:50.63
running up these
hills and down the hill.
00:18:50.64\00:18:53.26
Now running up these
hills and down the hill,
00:18:53.91\00:18:56.34
whatever works
for you people do it.
00:18:57.10\00:18:58.81
Keep yourself going
motivation is the key
00:18:59.54\00:19:02.21
I'm sorry I just go
back to work, it's okay.
00:19:02.98\00:19:04.86
Here we go, round
two, well out in position,
00:19:07.28\00:19:10.14
here we go, now I'm
dropping my hands so
00:19:12.56\00:19:15.79
that people at home
could see what it looks like.
00:19:15.80\00:19:18.12
Can you get this shot
Michael, so they could
00:19:18.37\00:19:19.98
see this difference?
Just having the fingertips
00:19:19.99\00:19:23.39
here, and what you
might have to do if you
00:19:23.40\00:19:25.49
wait back on the
ball you can't reach.
00:19:25.50\00:19:28.00
She might position
herself a little further,
00:19:28.01\00:19:29.60
so you could feel your
finger tips and get to the
00:19:29.61\00:19:32.10
position to give
you more stability.
00:19:32.11\00:19:34.06
Nadine, what number
your on, well say five,
00:19:34.83\00:19:36.86
okay I like when you say that.
00:19:36.87\00:19:38.36
Just keep, because I
was talking, didn't count
00:19:40.29\00:19:41.89
right, is this
eight? Has to be eight,
00:19:41.90\00:19:46.74
okay, we got two more,
nine and ten, good job.
00:19:46.75\00:19:51.45
Let's go to work
again active rest.
00:19:51.88\00:19:53.81
Here we go march in place,
00:19:55.68\00:19:56.65
I've come to love that
physio ball now I think
00:19:59.64\00:20:01.51
I like it, it's a lot of
fun, people don't realized,
00:20:01.52\00:20:03.89
they see this big
round thing in a gym and they
00:20:03.90\00:20:06.22
want to know, they
think you like just do
00:20:06.23\00:20:07.69
abs on it, there's so
much you could do with
00:20:07.70\00:20:09.67
that, there is so
much more you can do,
00:20:09.68\00:20:10.65
I recommend people
will just use that in
00:20:11.12\00:20:13.52
place of the
bench 'cause you be so
00:20:13.53\00:20:15.96
versatile, so many
things you could do
00:20:16.19\00:20:17.33
and that's why we
like to use a lot in our
00:20:17.34\00:20:18.48
program to teach people
at home that a devise is
00:20:18.49\00:20:21.58
cost around 20
bucks you could do so much
00:20:21.59\00:20:23.92
with it, you can
stick underneath your desk
00:20:23.93\00:20:26.02
and you're working on
your computer it gives
00:20:26.35\00:20:28.28
much more support.
And engage your core
00:20:28.29\00:20:30.04
more with that versus a bench.
00:20:30.05\00:20:32.01
Yes, yes, yes,
now once again core.
00:20:32.02\00:20:34.34
What is core
explain those people
00:20:34.35\00:20:35.47
at home what's
core? So, that they pay
00:20:35.48\00:20:37.57
attention in class,
they pay attention in class,
00:20:37.58\00:20:39.59
if I get it wrong,
do I get a bad grade.
00:20:39.91\00:20:41.42
If you get it wrong,
you go back to school all
00:20:41.43\00:20:43.00
over again. Your core
entails both the front
00:20:43.01\00:20:46.07
and the back just
simple terms you detect some
00:20:46.51\00:20:48.56
abdominals and the
different muscles on the
00:20:48.57\00:20:49.89
side, Oh! Yeah, you
talk some education,
00:20:49.90\00:20:51.18
won't you keep going,
but it's very important
00:20:51.33\00:20:54.13
because you lift
things you do everything with
00:20:54.14\00:20:55.90
your core and if
that's not strong, begin to
00:20:55.91\00:20:57.99
develop many injuries
so its very important to
00:20:58.00\00:20:59.86
engage it in
whatever you do while you're
00:21:00.15\00:21:01.75
talking to someone,
you know think about your
00:21:01.76\00:21:03.74
posture, two more
I'm counting, are you
00:21:03.75\00:21:05.83
counting because
I'm also counting.
00:21:05.84\00:21:07.20
I get to talk this time, yes you
00:21:07.64\00:21:08.84
get to talk this time.
This is so true those are
00:21:08.85\00:21:12.47
muscles that
everybody thinks that when they
00:21:12.48\00:21:14.43
are work on their
abdominals they just
00:21:14.44\00:21:16.11
think working on their
six packs but its more,
00:21:16.12\00:21:18.07
there is more than
that, that your body uses the
00:21:18.08\00:21:20.53
abdominal region
and the core region all
00:21:20.54\00:21:22.48
together is used to
stabilize your body to
00:21:22.49\00:21:24.44
keep you upright,
to keep you supported
00:21:24.45\00:21:26.55
and to keep you
safe, absolutely.
00:21:26.56\00:21:28.52
I'm loving, I'm
feeling it, are you down the
00:21:33.55\00:21:35.42
hill, are you down the
hill, are you ready for
00:21:35.43\00:21:36.89
this, what does that
look like to you, the back on
00:21:36.90\00:21:38.29
my head I'm in
front, hey you guys see,
00:21:38.30\00:21:39.92
you see you're behind
me, okay, okay last one.
00:21:40.13\00:21:42.65
Okay last
exercise, we're gonna do one
00:21:43.02\00:21:45.20
I call is called rainbows.
It's kind of fun and you
00:21:45.21\00:21:48.28
have to think
yourself looking at a rainbow,
00:21:48.29\00:21:50.10
when a rainbow starts
on one side, it goes all
00:21:50.11\00:21:52.42
the way over to the
other side and finish,
00:21:52.43\00:21:53.87
okay, let me get
my stuff out the way,
00:21:53.88\00:21:55.92
I'll get you in
position here, so you could
00:21:57.03\00:21:59.13
demonstrate for
people at home to see what a
00:21:59.14\00:22:01.02
rainbow looks like.
Go ahead and lay down,
00:22:01.03\00:22:02.89
we're gonna bend your
knees in this position
00:22:05.39\00:22:06.67
here, 9 degrees, you
see this right here bam,
00:22:06.68\00:22:09.43
9 degrees, okay, her
arms are here into side,
00:22:09.44\00:22:12.51
her arms are down,
palms down to help support it.
00:22:12.52\00:22:15.44
You're gonna use
them as anchor to
00:22:15.45\00:22:16.93
keep your body
flat to the ground.
00:22:16.94\00:22:18.17
Remember that rainbow
I was talking about goes
00:22:18.69\00:22:20.04
from one side
over to the other side.
00:22:20.05\00:22:21.52
So you're gonna
imagine all the way
00:22:21.53\00:22:22.98
over, down as far you
could go and lift, lift,
00:22:22.99\00:22:27.39
lift, lift, come to
the other side of the
00:22:27.40\00:22:28.88
rainbow as far as you
can. Oh yes, and everybody's
00:22:28.89\00:22:31.44
range of motion is
gonna be different,
00:22:31.45\00:22:33.37
so you stay in
your range, if you feel
00:22:33.38\00:22:34.88
comfortable and it's a
lift over, lift and over
00:22:34.89\00:22:38.85
straight on the other
side, lift and over and
00:22:39.28\00:22:41.40
what you see now
she's rotating, it works
00:22:41.41\00:22:43.45
all these muscles
here in her mid section,
00:22:43.46\00:22:45.03
her obliques,
internal and external obliques
00:22:45.04\00:22:46.90
are involved in
this motion which gives
00:22:46.91\00:22:48.69
you, you know
sometimes people like
00:22:48.70\00:22:49.80
to say I want to get,
I want to get smaller and
00:22:49.81\00:22:51.91
I'm do these
exercises here, well these
00:22:51.92\00:22:53.83
exercise actually
develop more mass in
00:22:53.84\00:22:56.10
this area. This right
here is real active rotation
00:22:56.11\00:22:59.06
effect that's taking
place so you're icing the
00:22:59.07\00:23:00.98
lower body controlling
it and take it up and over.
00:23:00.99\00:23:03.75
You're feeling
those area ready right,
00:23:03.76\00:23:04.75
and not only is that
it's a good lower back
00:23:04.82\00:23:06.64
stretch, yes it is,
too good on the lower back.
00:23:06.65\00:23:08.26
Yes it does and that's
a very good point to make.
00:23:08.27\00:23:10.46
Alright, let's
go, we got ten, now we
00:23:10.71\00:23:13.63
have ten, now you
have ten, lets go,
00:23:13.64\00:23:14.78
down on one side
there you go up and over to
00:23:15.16\00:23:18.21
the other side,
turn the other side.
00:23:18.22\00:23:21.18
Arch your back as
well, which sometimes you
00:23:21.58\00:23:23.21
might wanna do, yes, two, three.
00:23:23.22\00:23:31.24
I don't know if it's
the camera lights or if its
00:23:33.71\00:23:35.19
me really sweating
but this is feeling good,
00:23:35.20\00:23:37.40
lets do one more
and five because you do
00:23:37.56\00:23:40.27
five each side and
you even do ten each side.
00:23:40.28\00:23:42.32
Okay, how was
that, that was excellent,
00:23:42.60\00:23:45.03
that was excellent,
okay I want you to do
00:23:45.04\00:23:47.03
continue doing
this because we go and
00:23:47.04\00:23:48.59
check out our wellness step.
00:23:48.60\00:23:49.62
Here is a point, do
you know one thing I liked
00:23:49.93\00:23:51.43
about school? I learned.
I think it's so important
00:23:51.44\00:23:54.46
if you continue to
learn, the more you know the
00:23:54.47\00:23:56.79
more you can put things
into play and make their
00:23:56.80\00:23:58.31
decision,
definitely, that's why we got to
00:23:58.32\00:23:59.75
read our Bible.
Basic instructions
00:23:59.76\00:24:02.15
before leaving earth,
that's what I call it,
00:24:02.16\00:24:03.59
alright, lets check them out.
00:24:03.94\00:24:05.16
Break into a
sprint. If you already jog,
00:24:10.61\00:24:13.71
speed up to a
sprint. These brief intervals
00:24:14.05\00:24:16.76
allow you to cover
more distance and burn
00:24:16.77\00:24:18.75
more calories without
lengthening your workouts.
00:24:18.76\00:24:21.46
The increased impact will also
00:24:21.66\00:24:23.34
help make your bones stronger.
00:24:23.35\00:24:24.95
Hey, I'm gonna tell
you something, that was a
00:24:27.54\00:24:28.94
well tip because a lot
of my clients we get them
00:24:28.95\00:24:32.52
up to a point where
they're able to start
00:24:32.53\00:24:34.02
learning to
sprint and you maximize
00:24:34.03\00:24:36.62
your calories in a
short period of time.
00:24:36.88\00:24:38.55
But remember
work at your own pace,
00:24:38.81\00:24:40.52
are you ready for
the stretch now, yes sir.
00:24:40.81\00:24:43.29
Okay, let's do the
stretch and the direction
00:24:43.90\00:24:45.66
was almost like the rainbows.
00:24:45.67\00:24:46.93
Go ahead and lay
down this gonna open up,
00:24:46.94\00:24:49.26
and it stretches the
bleak areas and our hips.
00:24:49.62\00:24:52.26
Right through
there and the lower back,
00:24:52.73\00:24:54.05
nice stretch,
you're gonna stay here and
00:24:54.06\00:24:55.46
hold it down right
there. It seems kind of odd,
00:24:55.47\00:24:58.40
you're saying it
don't look like an exercise
00:24:58.41\00:24:59.93
but really is a stretching,
00:24:59.94\00:25:01.55
because this
position here she's trying to
00:25:02.04\00:25:03.50
keep her shoulders
flat as much as possible
00:25:03.51\00:25:05.24
down to the ground
and her body's rotating
00:25:05.25\00:25:07.98
through here and
its gonna stretch,
00:25:07.99\00:25:09.37
all through her
chest. Okay, back flip over,
00:25:09.38\00:25:11.86
come to the other
side and once again
00:25:12.19\00:25:14.58
shoulders keep your
shoulders down the best
00:25:14.59\00:25:16.64
as you can. Okay,
stretching this whole
00:25:16.65\00:25:19.09
area right through
here and it feels good,
00:25:19.10\00:25:21.60
feels great,
feels great doesn't it?
00:25:21.61\00:25:23.11
Excellent. Okay one
more, flip over on your
00:25:26.30\00:25:28.24
stomach lets go into
a cat, we call it a cat,
00:25:28.25\00:25:31.41
call it a cat, that's
what I catch, catch her like a
00:25:33.03\00:25:35.33
cat in my hands,
the cats at home you
00:25:35.34\00:25:37.24
see the cats they
drop their, they come down
00:25:37.25\00:25:39.74
and get a stretch
there and they come all the
00:25:39.75\00:25:41.54
way and imagine
come high as you can.
00:25:41.55\00:25:43.87
This will stretch
your whole back, your lower
00:25:44.14\00:25:45.73
back and all area
right through here as well.
00:25:45.74\00:25:47.52
Come down and
once again as you doing
00:25:47.85\00:25:49.86
you're stretching
always want to breathe,
00:25:49.87\00:25:51.75
inhale and exhale
and just be relaxed.
00:25:51.76\00:25:54.29
Go ahead and come all
the way up, all the way
00:25:54.30\00:25:55.81
up, imagine the
strings pulling you up its how
00:25:55.82\00:25:57.95
she's coming up,
excellent, end there.
00:25:57.96\00:26:00.90
Now okay, lets take and
face the camera and lets
00:26:01.16\00:26:04.05
do what we're gonna
do, we're gonna stretch
00:26:04.06\00:26:05.85
our biceps and
our whole entire arms,
00:26:05.86\00:26:07.81
if we get some
flexing, which is gonna extend
00:26:07.82\00:26:10.38
out here, and do
as far as we can.
00:26:10.39\00:26:12.67
Now you could use a
wall, imagine a wall is
00:26:13.02\00:26:15.03
here you could put
your hand up against the
00:26:15.04\00:26:16.29
wall, okay use
your hand and get a good
00:26:16.30\00:26:18.54
enough stretch.
For a lot of you at
00:26:18.55\00:26:20.36
home who use a
computer, if you golf,
00:26:20.37\00:26:23.38
this is, if
you're complaining about
00:26:23.93\00:26:25.09
tennis elbows, this
is a good stretch to do.
00:26:25.10\00:26:27.09
Let's go and do the other side.
00:26:27.36\00:26:28.33
Alright, hey, you
know it's been fun having
00:26:29.35\00:26:31.67
you, did a good
job today, thank you,
00:26:31.68\00:26:33.11
and had a great
workout with you.
00:26:33.12\00:26:34.31
I'm gonna close this
out. If you want more
00:26:34.77\00:26:36.95
information about
the workout we did today
00:26:36.96\00:26:38.84
or any products
used on today's show,
00:26:39.04\00:26:40.55
if you like to
contact me go to our website
00:26:40.93\00:26:43.13
action4life.net,
that's action4life.net.
00:26:43.14\00:26:46.63
Hey Roman 6:13 says,
do not offer the parts of
00:26:47.13\00:26:51.10
your body to sin
as an instrument of
00:26:51.11\00:26:53.81
wickedness, but rather
offer yourselves to God
00:26:53.82\00:26:57.31
and those who
have been brought from
00:26:57.67\00:26:59.84
death to life; and
offer the parts of your bodies
00:26:59.85\00:27:03.23
to him as an
instrument of righteousness.
00:27:03.26\00:27:05.59
Remember the activities
we choose to do need to
00:27:05.84\00:27:08.97
align with the activities
that would glorify God.
00:27:08.98\00:27:11.65
Hey, this is
Casio reminding you that
00:27:12.12\00:27:14.09
action's the key for
life and I pray that the Lord
00:27:14.10\00:27:16.76
gives your strength
and encouragement to take
00:27:16.77\00:27:18.94
action everyday
and you know what,
00:27:18.95\00:27:20.73
he loves us every
single moment that we're alive.
00:27:21.18\00:27:25.05
Don't forget that,
you're special, keep flexing
00:27:25.53\00:27:28.16
your face muscle and
I'll see you next time.
00:27:28.17\00:27:29.99
You can order your
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00:28:02.76\00:28:06.07
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00:28:06.08\00:28:09.43
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00:28:09.44\00:28:11.62
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00:28:11.63\00:28:16.95
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00:28:20.68\00:28:25.56
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00:28:25.57\00:28:28.95