The following
program presents workouts
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you can use to
improve your physical fitness.
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Please be sure to
consult your physician
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before beginning this
or any exercise routine.
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Hi! My name is Casio Jones
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and this is Action 4 Life.
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It's a great
program we're gonna have
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for you today, so
grab your dumbbells
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and get ready for some fun.
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We're gonna show you how to
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do some simple exercises.
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The only thing it
requires is just dumbbells
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and yourself. We're
gonna do upper body,
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lower body exercise
all combined together.
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We're gonna do active rest,
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but first let's go and
checkout this wellness tip.
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You ready, let's go
and find some information.
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Drink water during
your exercise workout
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to prevent possible dehydration
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during aerobic
exercise activities
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it is not uncommon to
experience sweat losses
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of 1.5 pounds per hour.
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Well there you
go. Now you understand
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why Christ called
himself the living water.
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See your body
cannot live without water
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and we cannot
live without Christ.
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Isn't that
awesome? Very awesome,
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and with me today is
my friend Nadine Brooks.
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Nadine, how you
doing? Excellent. Excellent.
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Nadine, so you are a student,
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I mean just regular
student you're in your
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master program.
Absolutely, and so what
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are you getting your Masters in?
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Athletic Training
and Sports Sciences.
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Can you say that
four times? No. I mean,
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I mean that's pretty good.
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Okay, for viewers at home,
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what actually does that mean?
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It entails working
with athletic population,
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okay, so just like
physical therapy, but we,
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when athletes get
injured, we're the ones
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to help rehab
them, right, educate them
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on proper training
and form, and prevention.
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Prevention okay. And
that's the key thing,
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prevention.
Prevents, we want to keep a
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healthy athlete,
yes, on the field,
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he is more productive,
he is scoring more points
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and the team wins
more right. Absolutely.
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That's the whole
experience. That's right.
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That works together,
but you got to remember
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athletes are people
too, so to have to have
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somebody there with
the compassion of heart
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who's administers
them, healing them
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and helping them. Which
is a very important role.
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Yes. I like that,
I like that. Okay.
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Are you ready for
a workout? Yes I am.
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I am ready for
workout, are you guys ready for
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a workout? I hope
so. What was that,
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okay you scared me a second.
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Okay! We're going to
do a warm up with you
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and we're going to
do something very basic
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like how you
enjoy, our jumping jacks,
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do a great warm up,
they get your lower body,
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upper body at the same time.
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Ready to do about
20? Yes. Okay here we go,
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1, 2, 3, say, 4,
5, 6, 7. This will be
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the whole
workout of its. 8, 9, 10,
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you ready to
quit after this one.
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No. 2, 3, 4, 5,
6, 7, 8, 9 and 10.
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Now to the 10 you have
to put 2 tens together.
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See I was found it's
easier to count by 10s
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or by 5s just seems
like its less. Okay.
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Because when you
start doing 14, 15, 16,
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I cannot roll on
your tongue and makes it
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like so long. But you wanna go
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5, 6, 7, 8, 9,
10. Oh yeah we done,
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That's good. Any
how, so one more warm up,
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are you ready
for another warm up.
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Okay! Let's do
something that's really fun,
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so we gonna do a lunge
exercise in our workout.
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This to like a grouch out,
Just slide this back a bit.
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It's just gonna be a,
this one is new for me.
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This more like a
shuffle with our legs.
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Okay! Full dynamic warm
up, yes, dynamic warm up.
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Poor girl you
throwing those big words
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out for this. You
like that. That's right.
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I like it too.
You're showing your edge
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to me Nadine. I like
that, for you're correction,
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we're using more
movement and getting
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the muscles to
really get them firing up.
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Two more and one
more. Oh, good job,
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alright remember
when you're warming up
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your whole focus
is to get blood flow,
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get your heart in
moving just a little bit
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and pound out.
Sometimes people walk,
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sometimes people
jog, whatever you like.
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Just do as you warm up.
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Alright, our first exercise
is called a lunge reach.
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A lunge reach.
Okay, let me show how
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we demonstrate.
Okay! You gonna put one
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foot slightly off the ground
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and you're
whole body is is gonna
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forward down and
come right back up.
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This is gonna
work, my toes gonna fire,
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my ankle is gonna
fire, my knee is gonna fire,
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so from my one leg,
the whole left side of
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my body is gonna be
like what are you doing?
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That's the
exercise. What can we do
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with the back, how
should the back be around it.
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The back you wanna keep no,
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you never wanna
do anything around.
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You wanna keep
them everything nice
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and neutral and
flat. Keep your head
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position nice and
flat, and everything goes
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down flexing at the
hip not at the waist.
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Here is the
difference. Flexing at the waist
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is this. Flexing at the hip,
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is this and whenever
you're doing exercise
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it's so important to
have flection at the hip.
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It protects your
lower back. Yeah. Right.
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Hey! Do you know
how you wanna know?
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If you have a back injury,
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you're gonna do
flection at the hip,
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because you
can't move your back.
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Oh. Where is
somebody who is have a
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low back ache, how they move.
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They go like this. Automatically
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they'll do it.
Yeah, they, They fleck at
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the hip, because the
backs in pain don't know,
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so to prevent injuries
let's go into fleck way.
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First here. Carry
dumbbells, let's go and do
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five each side. Okay!
Take out right foot off
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the ground first.
Let's go down and work.
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Here we go and one
you know this remind me
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when I was a kid 2
you count and I will talk.
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Okay. This 3 back
in the 70s they had
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like this peacock thing
was like that used to bob
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up and down on
people's dash boards.
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And that's was
five. Okay that was six.
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This was size
that remind me of that
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peacock had that little
straw head on top of it.
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Have like the red
bottom of the fluids
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and it's the bob up and down.
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Okay work on
your balance Cassie,
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here we go. What
number is that? That's 3.
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Here we go, is
that 4. And one more.
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Okay! These
exercise constant challenge
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your balance.
Which is kind of fun.
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I like challenges. Balance is,
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I would say
balance is an exercise,
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I mean a
component of the body that's
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very underrated.
People aren't giving us texts
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about. As we get
older and our family members
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get older we lose
balance and a lot of time
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people realize this
is grandma or auntie fell
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and broke a hip.
Somebody has do strength,
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but a lot of has do a balance,
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do balance yeah.
And balance is something
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that you can
reprogram your body.
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The brain is a crazy
system God's created up
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here, It's a
building. If you stimulate it,
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it will reconnect and
keep things going again.
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Okay. That is awesome
Jumping jacks, let's go.
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Here we go its 1,
2, 3,on activeness,
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4, 5, 6, 7, 8, 9,
10 two more 11 and 12.
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Alright I have to
get two more count right,
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last minute did I yeah I
did back up here let's go.
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Alright, now I'm
gonna do a modify,
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just because I can,
show the people at home,
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alright. You put
your right toe down
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and its gonna
create more stability.
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Okay same action down
and up here's one down
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and up this 2
down and up this 3,
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down and up this 4
and down and up and 5.
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You really feeling in hamstring.
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In hamstring. All the way down,
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all way down and
people say look that
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is like a dead
lift. What a kind is,
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but what we're
doing this by having a leg
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off the ground
you get more over that
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hip flection of going down.
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Okay let's go
switch legs and I'm gonna
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do it your way. Oh my way okay.
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Here we go, Here we go.
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If you wanna do it
way you might wanna bring
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the leg up just
a little bit more.
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Hey, just leave me
alone, this is my way.
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Here we go and
its 2. And you know
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how she's
bringing her leg up higher
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which is great, 3.
If you have the ability
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and you're that flexible.
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Get right down.
Four and one more
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and five excellent good job.
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Do it, but
remember listen to your body
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that's the key. If
your body is telling
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don't push
yourself a little bit,
00:08:33.74\00:08:36.26
but understand if
my form is starting
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to sacrifice
comeback down to a lower level
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that you can
manage. Jumping Jacks 1,
00:08:41.09\00:08:43.92
2, twelve this
time. Okay, 3, 4, 5,
00:08:43.93\00:08:48.04
I like what
you're mentioning about
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you know
balancing it's good for,
00:08:49.54\00:08:52.50
it's good for any age,
6, 7, 8, 9, 10, 11 and 12.
00:08:52.51\00:08:55.37
You know you use to seem them as
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a kid, parents
spend a lot of time taking
00:08:57.09\00:08:58.89
you to
gymnastics or cheer leading
00:08:58.90\00:09:01.83
or that sort of
thing, that really cooks lots
00:09:01.84\00:09:03.29
of balancing and
that gets kids doing
00:09:03.30\00:09:04.43
tumbling at a
young age, but we forget
00:09:04.44\00:09:06.97
this is something must continue.
00:09:06.98\00:09:08.61
Right. Even when
you're sitting at your desk
00:09:08.62\00:09:10.31
with a quite balance but
you don't understand that.
00:09:10.32\00:09:12.61
Yeah right. You know
when you're coming out
00:09:12.62\00:09:13.59
out of a shower you
slip on the wet floor
00:09:13.60\00:09:15.25
that's balance,
because your body
00:09:15.26\00:09:17.93
is reacting to
that you don't have
00:09:17.94\00:09:19.17
strong balance, you
fall and hurt yourself,
00:09:19.18\00:09:21.34
right, so there
are a lot of factors
00:09:21.35\00:09:22.83
that comes into play
that deals with balance
00:09:22.84\00:09:24.77
and we just have a
look until we're in that
00:09:24.78\00:09:27.52
situation and then
our body is not trained
00:09:27.53\00:09:29.86
enough to respond
to it and may cause the
00:09:29.87\00:09:31.28
injury. You
know we had a lot of,
00:09:31.29\00:09:32.79
a lot of stuff we're
doing the weight bearing
00:09:32.80\00:09:33.91
that's excellent,
because as we get older
00:09:33.92\00:09:35.37
osteoporosis, it just
came to my understanding.
00:09:35.38\00:09:38.57
Excuse me you have
to explain to people
00:09:38.58\00:09:40.03
at home and say words like that.
00:09:40.04\00:09:41.46
What does that
mean? It's bone loss.
00:09:41.95\00:09:43.86
Bone loss. And,
and, and the thing is
00:09:43.87\00:09:45.72
just the same
way how you have to
00:09:45.73\00:09:46.88
stimulate the
brain. It's just like what
00:09:46.89\00:09:48.70
you're body in
order to you gotta stress
00:09:48.71\00:09:50.36
it that's how we
do at home. Exactly!
00:09:50.37\00:09:51.56
So what happens is
when you do any type
00:09:51.57\00:09:53.90
of resistance
training you place minor stress
00:09:53.91\00:09:56.38
factors against your bone.
00:09:56.39\00:09:58.60
From the muscles
pulled against the bones
00:09:58.61\00:10:00.72
causes very
fibrous tears and the tears
00:10:00.73\00:10:03.93
are healing the
bone becomes stronger.
00:10:03.94\00:10:06.36
Okay! So that's
why you have to have a
00:10:06.37\00:10:08.55
good adequate diet
so your body can have
00:10:08.56\00:10:11.11
all nutrients it
needs to repair your bones,
00:10:11.12\00:10:13.36
good job, switch
legs. And that makes you
00:10:13.69\00:10:15.73
stronger, you
know you have weight
00:10:15.74\00:10:17.70
bearing exercises,
lot of people know about
00:10:17.71\00:10:19.55
walking. But you
know what, sorry,
00:10:19.56\00:10:21.84
I like to say,
place a little more stress
00:10:22.15\00:10:24.75
against those
muscles why? Because they
00:10:24.76\00:10:26.71
want the work load.
They like to work we
00:10:26.72\00:10:30.25
just got to keep
challenging them.
00:10:30.26\00:10:31.81
Are you counting? I
think we got one more.
00:10:32.51\00:10:34.34
Okay. I hope we
got one more, I'm doing
00:10:34.35\00:10:37.11
one more its last.
Jumping jacks, here
00:10:37.12\00:10:40.93
we go, that was great
last one. 1, 2, 3, 4, 5,
00:10:40.94\00:10:46.80
6, 7, 8, 9, Is your
brain moving in there
00:10:46.81\00:10:50.15
sometimes I feel
like my brain is bobbing
00:10:50.16\00:10:51.71
up and down. 10, 11 and
12. No Okay it's just me.
00:10:51.72\00:10:54.69
Okay, then either
mean you have a big head
00:10:54.70\00:10:57.81
and a little brain so
stuffs bouncing around or
00:10:57.82\00:11:02.33
I don't know what to
call that, if you feel
00:11:02.74\00:11:04.69
your brain bouncing
around. But you know
00:11:04.70\00:11:06.61
I'm gonna leave it
like that, okay. I'm gonna
00:11:06.62\00:11:08.27
leave that alone
you know. Wow, Wow
00:11:08.28\00:11:11.69
I don't know how to take that.
00:11:11.70\00:11:12.94
I mean okay, let's
go back to our workout.
00:11:13.27\00:11:15.07
Our next exercise is
gonna be using the floor
00:11:15.42\00:11:19.81
I'm going to do
fly exercise, can work
00:11:19.82\00:11:21.89
our chest. Lot times I
have clients or we just
00:11:21.90\00:11:24.63
like to do
sometimes in boot camps,
00:11:24.64\00:11:26.05
because we don't
have certain benches or
00:11:26.06\00:11:28.01
balls and so forth,
so we're doing from the
00:11:28.02\00:11:29.99
ground and it's the
still effective way of
00:11:30.00\00:11:31.66
reaching and
developing good chest muscles.
00:11:31.67\00:11:33.89
Okay! And so go
ahead and lay on your back.
00:11:34.22\00:11:36.16
You go that way and I
am gonna lay this way.
00:11:37.73\00:11:40.37
All right and now
this one we're gonna do
00:11:41.66\00:11:44.04
our arm straight,
you can bend your knees,
00:11:44.05\00:11:46.11
okay maximum
distance and you're gonna
00:11:46.47\00:11:48.61
bring your arm
straight over your chest
00:11:48.62\00:11:50.14
until here and bring it
straight down and back up.
00:11:50.51\00:11:54.42
Do you want us
to touch the ground.
00:11:54.43\00:11:55.40
No don't touch the
ground, because when you
00:11:55.41\00:11:56.49
touch the ground
what happens my muscle is
00:11:56.50\00:11:58.45
not firing you don't want that.
00:11:58.46\00:12:00.04
You want to keep the
constant strain on the
00:12:00.05\00:12:01.48
muscle, because
remember while the muscle is
00:12:01.49\00:12:03.37
under stress. It is
working. You're right.
00:12:03.38\00:12:06.04
Okay that's the
secret, while the muscles on
00:12:06.05\00:12:07.95
the stress, it works.
If you want it to work.
00:12:07.96\00:12:10.21
Okay. All right it
will thank you later.
00:12:10.59\00:12:12.95
Just got down let's do
12 here we go, here we go.
00:12:12.96\00:12:16.60
here's 1, watch your
shoulders, 2 if you have
00:12:17.14\00:12:21.79
to be this we do
should ranger motion.
00:12:21.80\00:12:23.94
Bring it down a
little slower I mean not as
00:12:24.34\00:12:26.68
deep and stay in your
safe zone, listen to your body.
00:12:26.69\00:12:30.66
And I would suggest
with just if you're gonna do
00:12:31.07\00:12:32.76
straight arms like
this, a lighter weight.
00:12:32.77\00:12:35.17
Start up with the
lighter weight. Are you,
00:12:35.18\00:12:37.15
Are you trying to
say something that you
00:12:37.16\00:12:38.27
have too much of a
heavy weight of it.
00:12:38.28\00:12:39.65
No I am not saying that
at all. All I am saying is
00:12:39.66\00:12:41.84
if you don't wanna
hurt yourself, alright,
00:12:41.85\00:12:43.74
you know start it with
lighter weight and once
00:12:43.75\00:12:45.36
you know you successfully
have reached your goal
00:12:45.37\00:12:47.63
and it's real easy,
take it up a little bit.
00:12:47.64\00:12:49.78
And what number is
this, you're supposed to count
00:12:50.66\00:12:52.32
I was talking. You know I
need to talk to you about,
00:12:52.33\00:12:55.31
we need to negotiate
your contract, okay put
00:12:55.32\00:12:57.73
them back let's go to
work again Jumping Jack.
00:12:57.74\00:13:00.13
Hi here we go, let's
do 12 again. Here we go
00:13:01.72\00:13:04.62
1, 2, 3, 4, 5, 6, 7, 8,
9, 10, 11 and 12 all right
00:13:04.63\00:13:17.51
you gonna count this
time. I will count. Thank you.
00:13:19.53\00:13:21.87
10 how many. 12. Oh
sorry. That's okay, no problem.
00:13:23.27\00:13:27.36
Hey you know what I
was saying. If you don't
00:13:28.04\00:13:29.38
ask a question. You don't know.
00:13:29.39\00:13:30.84
That's what's really
bad. Here we go fly them up.
00:13:30.85\00:13:32.87
Alright. Speaking
of questions you know,
00:13:33.36\00:13:35.97
those of you at
home and you feel like
00:13:36.35\00:13:38.24
you have a
question, send us an email.
00:13:38.25\00:13:40.91
You know you can go
to our website and which
00:13:41.70\00:13:44.30
I'll get to you guys
later. I love questions,
00:13:44.31\00:13:46.83
because without
questions you don't inquire
00:13:47.18\00:13:49.55
more knowledge. It's
good to ask. Right it's 7, 8
00:13:49.56\00:13:54.03
this is 9. Hmm. All
right and 10, 11 and 12
00:13:54.66\00:14:03.75
good job, alright.
So Nadine, so how long
00:14:04.16\00:14:08.18
you've been active. I
mean been in sports or.
00:14:08.19\00:14:13.14
I did track and
volleyball I mean. You did track
00:14:13.54\00:14:15.98
and volleyball. Definitely
track since I was able to
00:14:15.99\00:14:18.56
put on a pair of
sneakers. My dad always
00:14:18.57\00:14:20.71
had me running the little track.
00:14:20.72\00:14:21.87
So I get the little
ribbons, the purple or
00:14:21.88\00:14:23.97
the yellow ribbon
kind of ribbons so.
00:14:23.98\00:14:26.07
So your father was an influence.
00:14:26.08\00:14:28.55
Definitely John Brooks
my dad and he's amazing
00:14:28.56\00:14:32.36
like I look up to him
with most respect. Wow,
00:14:32.37\00:14:34.37
you hear that,
girl loves her daddy,
00:14:34.38\00:14:36.01
nothing wrong with
that. That's why I am
00:14:36.56\00:14:38.55
the way I am right
now. He was a, an example
00:14:38.56\00:14:41.65
for you. Amazing example.
Okay, so was that in your
00:14:41.66\00:14:48.47
spiritual walk as
well. Both spiritual,
00:14:48.48\00:14:51.05
the health, I mean
everything I can well
00:14:51.89\00:14:54.43
both my parents.
You're here because of them.
00:14:54.44\00:14:56.56
Absolutely. Are you
hearing that grandma?
00:14:57.46\00:14:59.22
Hear that mom and
dad your role is very
00:14:59.69\00:15:02.30
important, very
important, not just leading your
00:15:02.31\00:15:03.98
children to the
Lord, but also leading them
00:15:03.99\00:15:06.25
to be a healthy
individual for the Lord.
00:15:06.26\00:15:08.58
Hi, we did jumping
jack, we did. We did.
00:15:08.97\00:15:11.74
Let's go back to round
three. You know some times
00:15:11.75\00:15:14.35
I talking on I try
to remember where I was.
00:15:14.36\00:15:16.71
The only thing I don't
miss is 7 O'clock wake up
00:15:16.72\00:15:18.56
calls for my dad. Let's
run. Oh, snow hills need
00:15:18.57\00:15:22.11
whatever it was,
oh snow, wait a minute
00:15:22.12\00:15:23.70
that's right you are from
North. You run in the snow.
00:15:23.71\00:15:26.42
That I don't thank my
dad for but. Now I remember
00:15:26.81\00:15:29.50
when I use to live in
Michigan, you know we had
00:15:29.51\00:15:31.65
those moon boots we
used to have to wear
00:15:31.66\00:15:33.50
and I didn't like
wearing those moon boots.
00:15:33.92\00:15:35.37
You guys wear it in
the snow or you wear on
00:15:35.38\00:15:36.63
the road. On the road
and sometimes at the track,
00:15:36.64\00:15:38.87
but you know its
snowing. Are you actually
00:15:38.88\00:15:40.02
ended at clean the
track for you guys. No.
00:15:40.03\00:15:42.04
no that was part of
the workout. As part of the
00:15:42.05\00:15:43.75
workout going on the
slushy snow. Oh I mean.
00:15:43.76\00:15:45.87
Wow that's intense, I
like that and let's do
00:15:45.88\00:15:49.11
two more. Are you
feeling these in your chest?
00:15:49.12\00:15:53.23
Yes I am. Wonderful,
good job. Do we have another
00:15:53.24\00:15:58.40
set of jumping
jacks. Jumping jacks do we,
00:15:58.41\00:16:01.47
yeah let's go 1, 2, 3
4, 5, 6, 7, 8, 9, 10, 11
00:16:01.48\00:16:12.68
one, one more two
good job, 12 remember.
00:16:12.69\00:16:16.36
I think there's
one more was there. No.
00:16:16.37\00:16:18.17
Okay fair enough,
now listen my mom was
00:16:18.18\00:16:20.82
my example. She was
always the health and
00:16:20.83\00:16:23.10
temples person,
growing up she's all the one
00:16:23.11\00:16:25.40
involved in the church
and I was, its amazing.
00:16:25.41\00:16:28.36
I had this my mom
always had all this like the
00:16:28.71\00:16:31.39
cabinets that's full
of the herbs and we had
00:16:31.40\00:16:34.26
that one phenomenal
book called Back to Eden.
00:16:34.27\00:16:36.05
Oh. That was like the,
the book I just remember
00:16:36.06\00:16:39.99
I was a kid reading
this, studying that book
00:16:40.00\00:16:42.79
and always required
different things and
00:16:42.80\00:16:43.89
people come by the
house and you know,
00:16:43.90\00:16:46.11
a little bit of
different elements, so we used
00:16:46.47\00:16:48.13
to go through our
healing process with them.
00:16:48.14\00:16:49.96
And it was cool and
somehow I was learning,
00:16:50.27\00:16:52.26
but not knowing
that the word had a major
00:16:52.27\00:16:55.18
purpose for, for my
life and to create a
00:16:55.19\00:16:58.80
ministry to grow and
help people, to connect
00:16:58.81\00:17:01.12
with Him and also
through the well beings.
00:17:01.13\00:17:03.07
So yeah I understand
that and that's how he works.
00:17:03.08\00:17:06.35
That's how God works,
He loves us and He always
00:17:06.73\00:17:10.05
has a purpose for us
and we just got to remember
00:17:10.06\00:17:13.45
to line ourselves with
Him and he will continue to
00:17:13.46\00:17:15.97
open those doors for
us, to put us where he wants
00:17:15.98\00:17:18.07
us to be. Alright, our
third exercise we move on
00:17:18.08\00:17:22.17
is going to be front
raise, it's kind of fun.
00:17:22.18\00:17:24.45
Okay. Okay, we're gonna
just front raise sort of
00:17:24.46\00:17:26.99
raise here. Okay.
Okay, man give me all the
00:17:27.00\00:17:29.90
heavy weights. Oh wait you know.
00:17:29.91\00:17:30.88
This is the hard one.
No, no, no, no for this one
00:17:30.89\00:17:32.98
you're gonna just, I
work on the smaller you know.
00:17:33.42\00:17:35.20
Thank you, you see, you
see, so we will we can put
00:17:35.21\00:17:37.34
it down forth. Thank
you everybody wants to
00:17:37.35\00:17:39.89
make me suffer here
and there is, you know
00:17:39.90\00:17:42.24
I am to talk about
getting another set of
00:17:42.25\00:17:43.93
dumbbells, because you
all keep taking all the
00:17:43.94\00:17:46.16
weights and I have to
look like I am struggling at.
00:17:46.17\00:17:48.51
We bring it down forth.
Thank you, this is for me.
00:17:48.52\00:17:51.86
I appreciate. Okay
what the front deltoid is.
00:17:52.25\00:17:55.02
This is a very
forward motion, just lift them
00:17:55.03\00:17:57.13
straight up okay.
Sometimes you can put
00:17:57.14\00:17:59.88
cheat a little bit, but
its not a quite cheating,
00:17:59.89\00:18:01.77
but put the
dumbbells together and your
00:18:02.07\00:18:04.17
place more the
object makes you feel like
00:18:04.18\00:18:05.90
there is one
object. And takes a little
00:18:05.91\00:18:07.92
stress off,
because you're working your
00:18:07.93\00:18:09.69
arms independently.
This is not a fixed bar,
00:18:09.70\00:18:11.97
one weaker muscle will have to
00:18:12.38\00:18:14.09
compensate for the
other and help out and
00:18:14.10\00:18:16.45
insist when you
have them both together.
00:18:16.46\00:18:17.96
You're right. Okay
and here's a range of
00:18:17.97\00:18:19.57
motion. Some
people have to go way back
00:18:19.58\00:18:21.39
behind them to get
a good stretch from
00:18:21.40\00:18:23.69
way back here and
come all the way up.
00:18:23.70\00:18:25.74
Now you don't wanna
take your arms all the
00:18:26.15\00:18:28.26
way up, way up
here. You wanna start
00:18:28.27\00:18:30.09
shoulder heights.
Okay. Okay! So this is
00:18:30.10\00:18:32.30
not knock out 10.
What about the shoulders,
00:18:32.31\00:18:34.16
do you wanna, you
don't wanna do this right?
00:18:34.17\00:18:35.79
You don't wanna shrug
them up, you wanna keep
00:18:36.16\00:18:37.80
them nice and
relaxed. Chest up, breathe in,
00:18:37.81\00:18:40.40
you have a good
shoulders with stand if that's
00:18:40.76\00:18:42.68
comfortable for
you. Some people like to
00:18:42.69\00:18:44.16
one foot from the
other that's fine as well.
00:18:44.17\00:18:46.17
But the goal is,
is to focus on those
00:18:46.49\00:18:48.72
shoulders front
deltoids, lets knock them out.
00:18:48.73\00:18:50.61
Here we go there's 1,
2, 3, 4, 5, 6, you control
00:18:50.62\00:19:03.30
the weight,7, 8, 9. Am
I right in the stuff here.
00:19:03.31\00:19:10.26
You're doing good and
10 good job. You can know
00:19:10.27\00:19:12.28
it's different,
don't you. Good say.
00:19:12.29\00:19:13.28
Here we go jumping jacks
again, let's knock this up
00:19:13.78\00:19:15.93
let's go 1, 2, 3, 4,
5, 6, 7, 8, 9,10 one more,
00:19:15.94\00:19:26.69
11 and 12. I love
it here a little bit.
00:19:26.70\00:19:29.32
No that's fine you
had to make adjustment.
00:19:29.33\00:19:31.13
Fix equipment. Okay.
Alright ready. Round two.
00:19:31.82\00:19:37.01
Let's go front raise
again let's go. Here we go
00:19:37.41\00:19:40.15
this 1, 2, 3, 4, 5,
6, shoulder height 7,
00:19:40.53\00:19:54.75
shoulder height here we
go 8, 9, one more and 10.
00:19:55.13\00:20:01.90
Oh yes. I definitely
had to feel that one.
00:20:01.91\00:20:04.20
You felt those. No
doubt about that one.
00:20:04.55\00:20:06.10
Okay here we go knock
this out jumping jacks again
00:20:06.11\00:20:08.36
let's go 1, 2, 3, 4, 5,
6, 7, 8, 9, 10, 11 and 12.
00:20:08.37\00:20:20.32
I got it right this time.
You got it. I stopped that.
00:20:20.68\00:20:23.56
Yes like that, like
that, like that. All right.
00:20:24.34\00:20:27.75
All right. How you guys
doing at home? Doing good?
00:20:27.76\00:20:30.76
Well I am doing great, Nadine,
00:20:31.51\00:20:32.72
how are you
feeling? I am doing good,
00:20:32.73\00:20:33.82
I was wondering if
you're gonna ask me,
00:20:33.83\00:20:34.99
I'm here with you.
Nah, I'll talk to them
00:20:35.00\00:20:37.55
doing nice to me.
Girls make ugly noises at
00:20:37.94\00:20:41.01
at me they don't
tease me, they just accept
00:20:41.02\00:20:44.49
me I like that,
that's the agape love people
00:20:44.50\00:20:47.41
that's right. The
agape love, you accept me
00:20:47.42\00:20:50.17
just the way I am. I
know I got some issues,
00:20:50.18\00:20:53.28
but thank you for loving
me. Here we go front raise
00:20:53.29\00:20:55.73
again, here we go.
Here's 1, 2, 3, 4, 5, 6, 7, 8, 9
00:20:55.74\00:21:15.26
and 10 good job. Now
I'm have a little surprise
00:21:16.87\00:21:19.82
for you guys in next
exercise, so we comeback
00:21:19.83\00:21:22.89
from these, we'll
have some fun here we go,
00:21:22.90\00:21:24.78
let's go 1, 2. This
is a surprise for me too,
00:21:24.79\00:21:26.35
I don't like that
look just now. 3, 4, 5,
00:21:26.36\00:21:29.87
I can't tell you
everything, 6, 7, 8, 9,
00:21:29.88\00:21:33.91
10, 11 and 12, alright.
This is gonna be a little
00:21:34.35\00:21:39.77
arm blast, non-stop
movements of the arms,
00:21:39.78\00:21:42.41
we're gonna do a
kick back, it's gonna be a
00:21:42.78\00:21:44.42
45 degree angle.
Here's my kick back,
00:21:44.43\00:21:46.48
So we're here,
you got me Joseph.
00:21:47.25\00:21:49.28
Here we go, it's gonna
be kick back, kick back
00:21:49.68\00:21:51.77
is going straight back
as normal, but we're gonna
00:21:51.78\00:21:53.77
do a 45 degree angle
out to the side, okay,
00:21:53.78\00:21:57.02
a little different.
Then we'll do biceps curls.
00:21:57.41\00:21:59.56
Okay. We're gonna do
ten and ten, ten and ten
00:21:59.57\00:22:03.07
non-stop. All
right. Okay! Don't stop,
00:22:03.44\00:22:05.79
yeah that was a
non-stop, we're gonna skip
00:22:05.80\00:22:07.83
that active rest.
Here we go 45 degree angle
00:22:07.84\00:22:10.60
kicking back this is
1, 2 keep your elbows
00:22:10.61\00:22:14.01
on spot, 3, chest
down to the ground okay, 4
00:22:14.02\00:22:16.72
breathe in, 5, 6, 7,
wrist staying straight, 8,
00:22:16.73\00:22:23.38
keep your wrist straight,
9, wrist straight and 10.
00:22:23.39\00:22:26.52
Curl up here we go 1, 2,
3, 4, 5, Oh God this is so,
00:22:26.53\00:22:36.74
6, light, 7 looking good
though 8, 9 you will catch
00:22:36.75\00:22:42.87
up and 10. Back to
kick backs again here we go
00:22:42.88\00:22:45.76
45, 1, 2, be
straight, 3, extension, 4, 5,
00:22:45.77\00:22:53.49
45 degree, 6, 7,
you're feeling more in middle
00:22:53.82\00:22:57.58
side. Yeah I do. 8,
9, the inside 10, curls
00:22:57.59\00:23:02.49
here we go. you felt on
your inside your triceps
00:23:02.50\00:23:05.31
2, 3, 4, I think that
back about the light, 5,
00:23:05.32\00:23:11.05
I told you that
would catch up, 6, 7, 8,
00:23:11.06\00:23:16.59
9 and 10. 45 let's go
1, 2, 3, 4, 5, 6 oh yes,
00:23:17.65\00:23:30.64
7 burn, 8, burn here,
not the gas burning, 9, 10.
00:23:30.65\00:23:35.62
Come on let's go 1, 2,
3, 4, 5 and 6, 7, 8 good,
00:23:35.93\00:23:51.48
9 I am feeling
these and 10, get squeeze,
00:23:51.92\00:23:55.44
alright. Hi, those
who at home, let's go and
00:23:55.81\00:23:58.92
checkout the
wellness tip. Let's go.
00:23:58.93\00:24:00.29
Choose water over
electrolyte enhanced
00:24:04.85\00:24:07.17
sports drinks, before,
during, or after exercise,
00:24:07.18\00:24:10.78
unless you're training
for extreme endurance events.
00:24:11.16\00:24:14.06
Water has been shown to be
00:24:14.77\00:24:16.09
superior to
replacing lost fluids.
00:24:16.10\00:24:18.29
Well you know I have
a lot of clients always
00:24:22.00\00:24:23.73
have that problem.
They always grab the
00:24:23.74\00:24:26.03
Gatorade's or the
Electrolyte drinks and
00:24:26.04\00:24:28.38
thinking hey that's
doing them good, but
00:24:28.39\00:24:30.24
actually they consume
a lot of sugar and your
00:24:30.25\00:24:31.95
body just won't
bottle like we said before,
00:24:31.96\00:24:33.60
water and Christ.
That's what your body wants,
00:24:33.61\00:24:36.50
alright. You guys
ready for a cool down,
00:24:36.96\00:24:38.33
I am ready for a
cool down, Nadine,
00:24:38.34\00:24:39.53
are you ready for a
cool down. Let's do it,
00:24:39.54\00:24:41.19
let's do we're can do
a very deltoid, I mean
00:24:41.20\00:24:43.95
front deltoid
stretch, put your hands behind
00:24:43.96\00:24:45.63
your back like this
and we're gonna raise
00:24:45.64\00:24:47.86
our arms as
much high as you can.
00:24:47.87\00:24:48.84
Sometimes you see
a partner come behind
00:24:48.85\00:24:50.64
you and hold them
up here, give a little
00:24:50.65\00:24:52.75
distance, lift your
chest up. There you go,
00:24:52.76\00:24:54.87
right there, now
you're really feeling that
00:24:54.88\00:24:56.22
aren't you?
Excellent. Alright my turn.
00:24:56.23\00:24:58.99
Come on hold me up. My
turn, my turn. All right,
00:24:59.00\00:25:02.59
let's go. Okay. Here
we go, yeah I am a kid.
00:25:02.60\00:25:05.02
Keep going as it goes.
That's good hey you know
00:25:05.76\00:25:08.71
that we just
communicated that's important.
00:25:08.72\00:25:10.95
Hi, let's do our
triceps stretch, like over head.
00:25:11.80\00:25:14.43
Stretch those triceps
oh yeah that feels good,
00:25:15.15\00:25:17.44
stress them. When you
work your triceps hard.
00:25:18.13\00:25:19.66
That's stretch was
real good, Real good.
00:25:20.01\00:25:22.63
Now the secret is in
triceps, I'm gonna turn
00:25:22.64\00:25:24.54
around, hands are
slide down your back, place a
00:25:24.55\00:25:26.69
little emphasis on top
of your elbow and allow
00:25:26.70\00:25:29.03
this to relax. Your
weight of your hand is gonna
00:25:29.04\00:25:31.06
give that stretch for
you. Okay, other hand,
00:25:31.07\00:25:34.12
other side. Oh it
feels good. I ain't stay here
00:25:34.13\00:25:39.84
the whole day. Yeah
that's kind of accent
00:25:39.85\00:25:41.80
feels good, doesn't
it. You know the secret is
00:25:41.81\00:25:43.81
when we're
stretching once again you never
00:25:43.82\00:25:44.86
gonna concave
in. You wanna open up
00:25:44.87\00:25:47.12
your lungs and take
some stress out of it
00:25:47.13\00:25:49.50
and stay
straight up and breathe.
00:25:49.51\00:25:51.48
Alright we did our
lower body and work on
00:25:51.83\00:25:54.20
hamstrings, my
favorite. This, adjust those
00:25:54.21\00:25:56.84
hamstrings,
remember always put your hand
00:25:56.85\00:25:58.99
on your bent leg which
is the key, hand on the
00:25:59.00\00:26:01.26
bent leg. You never
wanna put stress on this,
00:26:01.27\00:26:03.68
on the muscle
you're trying to stretch.
00:26:04.05\00:26:06.10
Always keep on the
bent leg, keep your back
00:26:06.11\00:26:07.87
stand look straight
ahead. Good! Other leg.
00:26:07.88\00:26:10.88
I like to tell my
clients always push your glutes
00:26:14.23\00:26:16.79
towards the
ceiling and where the wall
00:26:17.25\00:26:19.32
meets, when it
meets that little.
00:26:19.33\00:26:20.46
Oh I just felt
it. Lying right here,
00:26:20.47\00:26:21.90
when you push back
up. You feel a little more
00:26:21.91\00:26:23.98
emphasis in the
hamstring you know.
00:26:23.99\00:26:26.10
And sometimes it's
just the small words that
00:26:26.50\00:26:28.39
key words. Just the
small stuff, small stuff,
00:26:28.40\00:26:30.48
key word, small
stuff. Awesome! Nadine,
00:26:30.49\00:26:32.97
hey it's been a treat
having you. Thank you.
00:26:32.98\00:26:34.98
I'm gonna close this
out. If you want more
00:26:34.99\00:26:37.85
information about
the workout we did today
00:26:37.86\00:26:39.76
or any part for
you on today's show.
00:26:40.09\00:26:41.66
If you would like to
contact me to invite me
00:26:42.07\00:26:43.57
to your area, go to our
website Action4life.net.
00:26:43.58\00:26:46.50
That's Action4life.net.
Colossians 3:13 says,
00:26:46.87\00:26:51.13
If anyone has
complaints against another,
00:26:51.14\00:26:53.50
even as Christ forgave
you, so you also must do.
00:26:53.84\00:26:57.38
We all have incidents
when someone offends us
00:26:58.21\00:27:01.01
or hurts our feelings,
but choosing not to not
00:27:01.34\00:27:03.73
forget also hurts
ourselves in the long run
00:27:03.74\00:27:06.43
both mentally and
physically, our bodies
00:27:06.78\00:27:09.27
were created to
love and forgive. Try it,
00:27:09.28\00:27:12.77
you will love it. Hey
this is Casio reminding the
00:27:13.16\00:27:16.28
action is the key for
life. And it's my prayer
00:27:16.29\00:27:18.98
that the Lord
gives you strength and
00:27:19.31\00:27:21.25
encouragement to
take action everyday.
00:27:21.26\00:27:23.14
Forgive someone is you
won't regret it, thank you
00:27:24.22\00:27:27.60
for watching. I'll see
you next time. Bye-bye.
00:27:27.61\00:27:29.76
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00:28:26.05\00:28:29.13