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 and this is Action 4 Life.
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Today, we have a
great workout for you.
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We have a full body
with a little more emphasis
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on abdominal areas today.
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So, but first before our workout
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let's check out a store
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we start to Florida
Hospital Zephyrhills.
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We're going to
learn about a radial cath.
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Let's go and check this out.
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Hey, guys.
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I'm here at Florida
Hospital Zephyrhills
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and we're about to go
and checkout the cath lab
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and matter of fact
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we're gonna even get a
chance to talk to a patient
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who is about to
have a procedure done.
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My name is Dr. Vernald Roxwell
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and I am a
interventional cardiologist here
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and today we are going to take
pictures of Miss Pearlie McKann
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and see if she has
any further new blockages
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because she has
been having chest pain,
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so we are gonna start
procedure from the radial artery
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which is the artery in the hand.
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And here we are with Miss McKann
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and we're gonna just get
her of this personal opinion
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on the different stop of cath.
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She would had a cath
previously going through going
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and this time she's
gonna have a procedure
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where it's gonna
go through a radial.
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Well, I have several of
those. Yeah, several of those.
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Yeah. Oh, my goodness.
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And so have you have
it-- Radial lot of it.
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So you had a radial
before and you different--
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I had on the
wrist the last time.
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In the wrist, and so
you really preferred that.
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Oh, yeah. Okay.
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Get in faster,
you get out faster.
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And you don't seem to have
any complications whatsoever?
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Oh, no, just--my doctor
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we pick it up
stuff with your hand.
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Yeah, you're getting right.
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Well, Miss
McKann, thank you so much
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for allowing us to have
a time to visit with you.
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And I know during that hands
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the physician
is, he is phenomenal
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and I'm looking forward to
fight you out towards, okay.
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Thanks. All right, take
care then, all right, bye-bye.
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Wish me luck. No, good bye.
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7.5, I guess. Yes.
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This is common
that we do, you know,
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in Florida Hospital Zephyrhills
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we do very
commonly these procedures.
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Now with the event of
being able to do it from the arm
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is much
convenient for the patients
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they can stand up
and pretty much eat food,
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you know, very
shortly and be able to do,
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you know, instead laying flat
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for nearly 6 to 8 hours.
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Okay, you're getting
perfectly from recovery, okay.
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It went good, went fast.
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Now wow, wasn't
that a awesome segment.
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Learn about what you can
do, just going through the arm
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and actually
checking out the heart.
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Isn't it amazing
how God created us?
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Just like a huge
university of gift
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of roads of pathways to do.
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It's just amazing
what they do there.
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So, anyhow with me today
is my friend Mindy Isaacs.
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Mindy, how are you
doing? I'm doing great.
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I'm glad you're
able to be here today
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to have a great workout with us.
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You're excited? Of course.
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I'm always
excited to have you too.
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So anyhow so, tell
our viewers at home
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what do you do and your husband,
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what is he do with--
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I don't know what he does.
You don't know what he does?
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Yes, there's too many
things. Too many things.
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Now my husband is Ben Isaacs,
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he is the base player
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for the family
group, the Isaacs.
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Okay, let's pray to them.
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Yeah. You're friend is right.
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I am a
certified personal trainer
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and a health and wellness
coach in Nashville, Tennessee.
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So this is something
you do on a regular basis.
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Yes, it is.
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It's so exciting
to have such appear
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in this industry
and this ministry.
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Because, you know,
most people don't realize
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that there's so
many of you out there
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who our God is calling you
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whether your ministry
is health and fitness,
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whether singing
or whatever it is,
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even your bus driver
please step out on faith
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and the Lord will
lead you in your ministry
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because that's our role.
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We each have a part to
play in this big love stories.
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So please if you're not do it,
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and you have such
fulfillment in life.
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Guys, ready for a good workout.
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Let's do it. Let's do that.
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Okay, our first
exercise we're going to do
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call a forward lunge.
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And so, hey, Neto, come in
and we're gonna demonstrate.
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I mean, you go that side
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and we're gonna step
forward your left foot
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and we're gonna demonstrate
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and show how to
do a proper lunge.
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Go ahead and step forward
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and go straight down
and come back out again.
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Now you're gonna watch again,
step out again same like--
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Same like. Yes.
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And stop like
this, stop right here.
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You see your legs are
at 90 degrees, right here.
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She's making a "L"
shape right here, okay.
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We don't want a lean
forward and get your knee here.
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There's a lot of
people a hard time with lunge
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because they lean forward.
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When you step out,
go and step back out
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and watch her she steps
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she can go straight
down with a upper body.
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Go ahead and step out.
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She is stepping out
and go straight down
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and back up perfect.
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Now do a short
step and step down,
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see here the difference.
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If the steps not
wide enough, you miss out
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and you can do more stress
in your knee and above you.
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So you have the
step further out,
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good step out,
full range of motions
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and come back in.
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Perfect, good job. Thank you.
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Let's go to work now. All right.
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All right. Let's
do five each leg?
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Sure. Five each leg.
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Can we start on the right,
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since I already did
some on the left. Okay.
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Okay, just turn to
right. Here we go, ready.
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Set, go, here we go. Just one.
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Oh, alternate, oh, am I bad.
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See, I'm throwing it-- see I go.
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Okay, we get right leg again.
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Okay. Alternate, okay.
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See, I should have
said that and that's my bad.
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See what important
folks, communication.
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I don't care what relationship
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you have communications to keep.
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That's true, very true.
And this is it, good job.
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Excellent, okay.
Watch our balance, okay.
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You know, it happens
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but you know
that's the best part of
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as you're doing any exercise
it always challenges you,
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your balance of coordination
always comes into play.
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Right. So--
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Got to keep that core tight.
Yeah, keep that core tight.
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I was letting it go.
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Shame, shame,
shame, shame. Here we go.
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Do the jumping
jack for active us.
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Let us go. One-- How many?
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And two, three, four,
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five, six, seven,
eight, nine and ten.
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All right.
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Listen, guys, we're gonna
try some little different.
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Instead of doing forward lunges
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we're gonna do a walking lunge.
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What do you think? I like it.
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Okay, you start over there
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and I'll be
right back here, okay.
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And we're gonna
do just walk forward
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and we're just walk
in reverse and come back.
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Okay, watch out how we do this.
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You're gonna love
this, folks. Just step out.
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This is step forward
same thing alternating legs.
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Good job.
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Man, I got longest stride
than you, I was done. Okay.
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So I got longest
strides than you.
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So it pays off-- Are
you doing four or five?
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I don't know, I was just
walking a distance. Okay.
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All right,
jumping jacks, here we go.
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Go, one, two, three, four--
It's always a competition.
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Five.
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You can't have
longest strides than this.
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Seven, you better
watch, eight, nine and ten.
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All right, this time I count.
Let's do it again, all right.
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You guys, kind of at home
see who gets longer strides.
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I'm not really stepped it out
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because I'm gonna try and cover
distance in two and a half.
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Okay. Watch for
four now. I know, right.
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And two, and one more.
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Now see I took
it in three. Okay.
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Now say if you
focus on a long stride,
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you really go
full range of motion.
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Right.
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You will pull your hams
and really pull in the glutes.
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Let's go. One, oh, yeah.
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My clients love these,
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full development
of the lower body.
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Yes. Here we go, jumping jacks.
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Ready? Ten.
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One, two, three, four,
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five, six, seven,
eight, nine and ten.
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Whoa. Not a bad
set. Well, a good set.
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Three good, best
last set. All right.
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How are you
guys feeling at home?
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Feeling good, feeling
those. We feeling it too.
00:09:08.14\00:09:10.41
Okay, let's go to
our second exercise,
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we're gonna use incline
bench and I'm gonna show you
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how to spot somebody
who's doing inclining bench
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and we're gonna
pop the position.
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We go to incline dumbbells.
So let's go over to the bench.
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Then you sit down,
what do you want 10s.
00:09:22.84\00:09:25.60
Give me some 20s,
please. You are a stud.
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Here we go. Thank you, sir.
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Now remember
please warm up at home.
00:09:34.38\00:09:36.02
She's a trained professional,
what she's doing here. Okay.
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So they have to try
and keep her with her.
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All right, let's go in position.
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Nice position
shoulder press straight up,
00:09:44.17\00:09:45.56
hey, Nato, come
in here for a second,
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so you could see the angle here,
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so they could see
angle at the home.
00:09:48.74\00:09:50.95
Good.
00:09:50.98\00:09:52.08
She's coming straight
down full range of motion
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and she's
coming like a triangle.
00:09:55.14\00:09:56.70
She's come wide
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and she's going
narrow to a point.
00:09:57.79\00:09:59.63
Come straight to my hand now
00:09:59.66\00:10:00.90
up in hand that come
straight towards me, better.
00:10:00.93\00:10:03.72
Come straight
towards my center part.
00:10:03.75\00:10:05.30
Go straight there,
nice just like that.
00:10:05.33\00:10:07.81
You're getting that? I think.
00:10:07.84\00:10:10.96
You got to your ten, right?
00:10:10.99\00:10:13.40
When I was
there-- I wasn't counting.
00:10:13.43\00:10:14.78
I understood you
came one. Have nine.
00:10:14.81\00:10:15.96
Nine, well, three more. Okay.
00:10:15.99\00:10:20.62
And one more.
Excellent, good job.
00:10:20.65\00:10:24.05
Bring him straight down here,
00:10:24.08\00:10:25.26
bring that close to
you and then sit up.
00:10:25.29\00:10:27.50
Listen folks,
whenever using dumbbells
00:10:27.53\00:10:28.93
keep the dumbbells close to you
00:10:28.96\00:10:30.65
and so that way
you're keeping safe.
00:10:30.68\00:10:32.17
Never try to
dismount from your shoulder
00:10:32.20\00:10:34.39
from way out here
or come straight down.
00:10:34.42\00:10:35.81
Bring them straight
down you have control.
00:10:35.84\00:10:38.03
The close it is to you the
more you have to control it
00:10:38.06\00:10:40.20
and you want to maintain safety.
00:10:40.23\00:10:41.95
Right, come on, we got punches.
00:10:41.98\00:10:43.79
Punch outs. Okay.
00:10:43.82\00:10:45.50
Okay. You're ready?
00:10:45.53\00:10:46.56
How we are gonna do?
00:10:46.59\00:10:47.62
Let's do right,
left, right, left.
00:10:47.65\00:10:50.49
By jumping? Yeah.
00:10:50.52\00:10:51.94
Okay. Jumping,
yeah, we do jumping.
00:10:51.97\00:10:53.99
Show me jumping. Let's do.
00:10:54.02\00:10:58.94
Let's do jump. Just do this one.
00:10:58.97\00:11:00.78
Okay, I like a
twist and jump. Yeah.
00:11:00.81\00:11:02.91
Here you go one,
two, three, four, five.
00:11:02.94\00:11:07.25
This get's your abs involved.
00:11:07.28\00:11:08.38
Yes, yes, seven, eight,
nine and ten, beautiful.
00:11:08.41\00:11:13.43
Oh, you know,
jumping and twisting.
00:11:13.46\00:11:15.36
You got some
external oblique's, exactly.
00:11:15.39\00:11:17.84
All right my turn.
I'm gonna do 25. Okay.
00:11:17.87\00:11:20.79
That's the heaviest
we got here on the set.
00:11:20.82\00:11:22.62
You know, so now the
secret is when you doing
00:11:22.65\00:11:26.78
any type of free-weight's
00:11:26.81\00:11:27.99
its important to have a spotter.
00:11:28.02\00:11:29.78
Okay and that spotter
helps you to maintain safety.
00:11:29.81\00:11:34.03
And how you spot you could spot
00:11:34.06\00:11:35.88
from putting your
hands on the elbows.
00:11:35.91\00:11:40.05
That help keep in line there.
00:11:40.08\00:11:42.05
Excellent and your spotter
and you need to communicate
00:11:42.08\00:11:44.92
and that let's you
understand what's going on,
00:11:44.95\00:11:46.26
how you're feeling
and you can say like this.
00:11:46.29\00:11:49.24
Hi, give me two more.
I'm really struggling here.
00:11:49.27\00:11:51.99
Oh, that's heavy and one more.
00:11:52.02\00:11:54.51
Oh, see the spotter
is working, good job.
00:11:54.54\00:11:58.21
It really wasn't that
heavy I was just trying
00:11:58.24\00:11:59.60
to show you one more tip.
00:11:59.63\00:12:03.20
I just come back
to punches again.
00:12:03.23\00:12:05.77
Okay, here we go.
00:12:05.80\00:12:06.83
And you go one,
two, three, four,
00:12:06.86\00:12:11.43
five, six,
seven, eight, nine, ten.
00:12:11.46\00:12:16.88
I wasn't tired
that much on that set.
00:12:16.91\00:12:19.62
Why, why won't you? I
don't know I didn't feel it.
00:12:19.65\00:12:21.73
Well, it's
okay. It still worked.
00:12:21.76\00:12:23.36
Third set your turn.
Even the--no 20 is so fun.
00:12:23.39\00:12:27.46
All right, come on. Twenty.
00:12:27.49\00:12:28.93
If you want 25? I
don't think I can do 25.
00:12:28.96\00:12:31.22
Yes, you can. See this
is-- You might need to spot.
00:12:31.25\00:12:34.67
And this is what
we're gonna show them
00:12:34.70\00:12:36.24
what it really
sounds like and looks like.
00:12:36.27\00:12:37.79
Oh, gosh. Okay,
here we go ready.
00:12:37.82\00:12:39.51
You're gonna hear some grunting.
00:12:39.54\00:12:40.57
That's okay, I'm
right here with you.
00:12:40.60\00:12:41.63
Okay. Let's go
to work here we go.
00:12:41.66\00:12:43.90
Its one, nice.
00:12:43.93\00:12:46.57
Two, three, you don't need me,
00:12:46.60\00:12:50.20
excellent come
on I'm right here.
00:12:50.23\00:12:52.03
Four, five, nice drive
00:12:52.06\00:12:57.26
and six, seven, eight
00:12:57.29\00:13:03.18
and you're watching know as
I'm watching all we're down,
00:13:03.21\00:13:05.06
all we're up just to make
sure her hands doesn't slip.
00:13:05.09\00:13:07.35
Gonna need on this
last one. I'm right here.
00:13:07.38\00:13:10.39
Nice, good job
and bring them down,
00:13:10.42\00:13:12.32
control excellent and let's go.
00:13:12.35\00:13:14.16
Good job. Look at you.
00:13:14.19\00:13:17.44
All right, last punch out. Okay.
00:13:17.47\00:13:20.09
And you go, one,
two, three, four,
00:13:20.12\00:13:25.19
five, six, seven,
eight, nine and ten.
00:13:25.22\00:13:30.59
I'm not doing this twist.
You're not you're a wider.
00:13:30.62\00:13:33.56
I'm doing side, side
stuff. Yeah, that's all right.
00:13:33.59\00:13:36.47
I was moving. Yeah.
00:13:36.50\00:13:37.72
It, counts It does.
00:13:37.75\00:13:38.78
My heart was
going up a little bit.
00:13:38.81\00:13:40.59
It's like you're just
not getting your oblique.
00:13:40.62\00:13:42.09
I'll get my
oblique's later on. Yes.
00:13:42.12\00:13:44.00
Listen folks, when you're
doing active rest have fun.
00:13:44.03\00:13:46.80
If you're not having fun
00:13:46.83\00:13:47.86
you're doing
something wrong, okay.
00:13:47.89\00:13:49.35
You got to have fun.
00:13:49.38\00:13:50.41
I mean it's like adults
we need recess every day.
00:13:50.44\00:13:52.30
Yeah, you're right.
00:13:52.33\00:13:53.36
This is your time
to skate from work,
00:13:53.39\00:13:55.11
skate for your
kids, this is your time
00:13:55.14\00:13:57.35
that you could take care
what God has blessed you with.
00:13:57.38\00:13:59.26
Right. And enjoy it.
00:13:59.29\00:14:00.79
Okay, let's go to
our third exercise.
00:14:00.82\00:14:02.86
We're gonna do we
need our mats for these.
00:14:02.89\00:14:07.30
And this one is going to be
called a bridge you could have,
00:14:07.33\00:14:12.32
you can go with that one.
00:14:12.35\00:14:13.75
Okay. You could go that way.
00:14:13.78\00:14:15.32
I go this way. All right, ready.
00:14:15.35\00:14:16.70
Go ahead and lay down. We
want to demonstrate first.
00:14:16.73\00:14:19.54
Okay. Excellent, right there.
00:14:19.57\00:14:23.05
From this
position she is going to
00:14:23.08\00:14:25.77
lift her glutes off the floor
and you gonna adjust your head.
00:14:25.80\00:14:28.58
Yeah, the ponytail--
00:14:28.61\00:14:29.67
See I don't have hair
so it doesn't bother me.
00:14:29.70\00:14:31.97
Okay. But I'm
gonna understand okay.
00:14:32.00\00:14:33.94
Lift all the way
up, feet close together.
00:14:33.97\00:14:37.59
Often just position from here.
00:14:37.62\00:14:38.82
Now what's happening
is from this position
00:14:38.85\00:14:40.63
her hamstrings are
firing, her glutes are firing
00:14:40.66\00:14:42.61
and she's going
to engage her core.
00:14:42.64\00:14:44.38
Okay, how do you
engage your core?
00:14:44.41\00:14:46.09
It's like you're
pouring your bellybutton
00:14:46.12\00:14:47.50
into your spine and your
lifting it up to your chest.
00:14:47.53\00:14:50.15
Okay, that's the one way
of contracting them, okay.
00:14:50.18\00:14:52.69
And so what you want
to do is as she is engaged
00:14:52.72\00:14:54.81
right here she is gonna
step this foot out to the side
00:14:54.84\00:14:58.59
and back in, good.
00:14:58.62\00:15:00.06
And a leg step out to the
side and bring it back in.
00:15:00.09\00:15:02.67
Now she is working her adductors
00:15:02.70\00:15:04.88
keeping on other side.
00:15:04.91\00:15:06.14
But the inside and outside
her legs are involved here
00:15:06.17\00:15:08.39
and she is flexing her
glutes and her abdominals,
00:15:08.42\00:15:12.37
lower back
everything is stabilizing.
00:15:12.40\00:15:13.93
You're feeling this. Oh, yeah.
00:15:13.96\00:15:15.11
Yes, okay good.
My turn let's go.
00:15:15.14\00:15:16.83
You stay there and we
go. No, you stay there.
00:15:16.86\00:15:18.88
Okay. We're doing together.
00:15:18.91\00:15:21.40
All right, just microphone.
00:15:21.43\00:15:24.27
Yeah, my microphone is
little-- All right, ready.
00:15:24.30\00:15:27.06
We'll do five each
side, that's sounds good.
00:15:27.09\00:15:29.01
Okay, ready. Sounds good.
00:15:29.04\00:15:30.48
And go, one, two, three, four,
00:15:30.51\00:15:37.74
five, six, seven, eight,
00:15:37.77\00:15:45.02
nine and ten.
00:15:45.05\00:15:47.61
Beautiful, good job. Not bad.
00:15:47.64\00:15:50.21
All right, so we're gonna
do side plank for active rest.
00:15:50.24\00:15:52.60
Like I said we're gonna do
a lot of abs in this workout.
00:15:52.63\00:15:56.13
So we're gonna go
right to the side,
00:15:56.16\00:15:58.00
hold the side for side plank
00:15:58.03\00:16:02.49
and we're just
gonna lift our glutes up
00:16:02.52\00:16:04.75
off the mat just like that.
00:16:04.78\00:16:06.00
Now you know her hand is
there put hand on the mat.
00:16:06.03\00:16:09.22
There you go. Her
hands needs to stabilize.
00:16:09.25\00:16:11.13
Okay, if you need
help and assistance
00:16:11.16\00:16:12.61
you can use the
hand to stabilize you
00:16:12.64\00:16:14.29
as you come up and down.
00:16:14.32\00:16:15.35
Lower your hips
down to the floor
00:16:15.38\00:16:17.00
and raise the back up.
00:16:17.03\00:16:18.78
Excellent, now a
modification on this one,
00:16:18.81\00:16:20.53
drop your knees, keep
your knees down that lift.
00:16:20.56\00:16:24.12
There you go.
00:16:24.15\00:16:25.18
All right, use your
hand to support yourself.
00:16:25.21\00:16:26.74
Are you ready?
Let's do five each side.
00:16:26.77\00:16:28.88
Okay, we go one, two,
00:16:28.91\00:16:33.51
three, four and five.
00:16:33.54\00:16:37.08
Okay, we just gonna
turn around and switch sides.
00:16:37.11\00:16:39.90
All right five each
side again let's go to work.
00:16:43.30\00:16:46.28
One, two, three, four and five.
00:16:46.31\00:16:53.93
Wonderful, excellent.
00:16:53.96\00:16:55.18
Now lets bend back
again and do our bridge out.
00:16:55.21\00:16:57.66
I'm going do from
this side and somebody--
00:16:57.69\00:16:59.30
All right, okay.
Ready, five each.
00:16:59.33\00:17:03.65
And up and step out.
00:17:03.68\00:17:04.94
It's one, two,
three, four and five.
00:17:04.97\00:17:11.03
The emphasis here you
want to push your heels
00:17:11.06\00:17:13.11
and lift your
glutes off the ground.
00:17:13.14\00:17:14.73
My lower back is firing,
my abdominals are firing.
00:17:14.76\00:17:18.91
Hamstrings.
Hamstrings are firing.
00:17:18.94\00:17:21.08
What number is that? And ten.
00:17:21.11\00:17:23.10
Good job. All
right, back to side planks.
00:17:23.13\00:17:27.42
All right, for those you moms
at home you will love this one.
00:17:31.67\00:17:34.14
This is a very good.
00:17:34.17\00:17:35.42
And if you having a
hard time going up and down
00:17:35.45\00:17:37.71
try and just hold, okay,
00:17:37.74\00:17:39.40
and step yourself
up in the up position.
00:17:39.43\00:17:40.98
Okay are you ready? Let's go.
00:17:41.01\00:17:45.32
Okay, I'm gonna stay in hold.
00:17:45.35\00:17:46.54
So let's see how is Mindy going.
00:17:46.57\00:17:50.62
And the emphasis on my shoulders
00:17:50.65\00:17:52.00
holding me down
and stabilizing myself.
00:17:52.03\00:17:54.01
Okay.
00:17:54.04\00:17:55.32
And support when
you're positioning your elbow.
00:18:00.65\00:18:02.45
Okay let's go here we go.
00:18:02.48\00:18:03.95
It's one, two,
three, four and five.
00:18:03.98\00:18:10.86
Excellent, good
job. All right last one.
00:18:10.89\00:18:15.29
As we've always said--
00:18:15.32\00:18:17.88
Okay, back up position and
we'll step out to the side.
00:18:17.91\00:18:21.70
Here we go, one,
two, three, four,
00:18:21.73\00:18:27.97
five, six, seven,
eight, nine and ten.
00:18:28.00\00:18:35.78
Wonderful, good
job. Side planks.
00:18:35.81\00:18:42.63
I love these, here we go.
Let's go to work, here we go.
00:18:42.66\00:18:45.74
One, two, three, four and five.
00:18:45.77\00:18:52.93
Beautiful. And work, here we go.
00:18:52.96\00:18:59.77
One, two, three, four and five.
00:18:59.80\00:19:07.07
Wonderful. All right.
00:19:07.10\00:19:09.26
How you're feeling? I'm sweaty.
00:19:09.29\00:19:11.74
Yeah, and listen
folks, we're actually working
00:19:11.77\00:19:14.51
it doesn't look like
we're working but we are.
00:19:14.54\00:19:15.88
We are.
00:19:15.91\00:19:16.94
And it's not just
the lights of the set
00:19:16.97\00:19:18.25
it's making the
sweat our body is working.
00:19:18.28\00:19:20.31
And you're bit
surprised when you've worked
00:19:20.34\00:19:21.49
the small muscles you feel them.
00:19:21.52\00:19:24.37
You're just not
used to work them.
00:19:24.40\00:19:26.17
And it's the small muscles
00:19:26.20\00:19:27.83
that when they are weak
00:19:27.86\00:19:30.92
you're only as
strong as you weakest chain.
00:19:30.95\00:19:32.39
That's right.
00:19:32.42\00:19:33.45
And so if you're
small muscles are weak
00:19:33.48\00:19:35.01
there are callus for injury.
00:19:35.04\00:19:36.07
All right.
00:19:36.10\00:19:37.13
So you must condition them just
as well the large muscle groups
00:19:37.16\00:19:40.15
and do exercises
that incorporates them.
00:19:40.18\00:19:42.57
Not just a straight on
more the function style.
00:19:42.60\00:19:45.25
All right.
00:19:45.28\00:19:46.31
The full body and that helps
00:19:46.34\00:19:47.77
your body to be
complete in hold.
00:19:47.80\00:19:48.98
All right, you
don't have to go the gym
00:19:49.01\00:19:50.25
and spend an hour
to get a good workout.
00:19:50.28\00:19:51.68
Correct.
00:19:51.71\00:19:52.74
You don't have
to have a treadmill
00:19:52.77\00:19:53.80
you don't have to
have all those machines.
00:19:53.83\00:19:56.02
Correct.
00:19:56.05\00:19:57.08
You can just
use your bodyweight.
00:19:57.11\00:19:58.51
Correct, correct and once
again that's how God made us.
00:19:58.54\00:20:01.95
We're self
sufficient. All right.
00:20:01.98\00:20:03.74
As long as we have
Him, all right. Amen.
00:20:03.77\00:20:07.03
All right guys, we're
gonna do one more exercise
00:20:07.06\00:20:08.82
we're going to
do climbing a rope.
00:20:08.85\00:20:10.76
And so it's an abs exercise,
okay and it's just kind of fun.
00:20:10.79\00:20:14.20
And we're gonna
do our active rest
00:20:14.23\00:20:15.55
we're going to do, you know,
what we said bicycle kicks.
00:20:15.58\00:20:17.75
Yes. Okay, let's try this
one. Okay, from this position.
00:20:17.78\00:20:23.26
You know how you
bend your knees flying
00:20:23.29\00:20:24.32
and you're doing abs.
00:20:24.35\00:20:25.38
What we're gonna do is
gonna reach out and climb.
00:20:25.41\00:20:27.47
I can pull in a rope and
pull and pull and pull and pull.
00:20:27.50\00:20:33.01
Okay, you're ready to
start. That's demonstration.
00:20:33.04\00:20:35.78
No that was demonstration.
Yeah, would you 10.
00:20:35.81\00:20:37.90
Ten. Ten each
side or five and five.
00:20:37.93\00:20:40.60
It's your call. Ten.
00:20:40.63\00:20:42.39
Ten, just ten. Ten.
00:20:42.42\00:20:44.20
Five on each side. Ten.
00:20:44.23\00:20:45.45
Ten on each
side. All right, good.
00:20:45.48\00:20:47.58
All right, here we go. Good.
00:20:47.61\00:20:48.80
One, two and
reach and three and four
00:20:48.83\00:20:56.80
and five and six and seven
00:20:56.83\00:21:03.76
and eight and nine and ten.
00:21:03.79\00:21:10.06
Awesome, all
right. And bicycles.
00:21:10.09\00:21:12.20
Bicycles kicks. Here
it's almost like you're--
00:21:12.23\00:21:15.26
what did you call
them the other day
00:21:15.29\00:21:16.44
one time you did this
when you're come across.
00:21:16.47\00:21:18.00
Steam engines.
00:21:18.03\00:21:19.06
Steam engines
but we're lying down.
00:21:19.09\00:21:20.80
But you can't be a
steam engine lying down.
00:21:20.83\00:21:22.61
But you get to
kick. Yes, you can.
00:21:22.64\00:21:24.33
Okay, here we
go as let's peddle.
00:21:24.36\00:21:26.53
One, two, three, four,
00:21:26.56\00:21:31.54
five, six, seven,
eight, nine and ten.
00:21:31.57\00:21:38.45
Good job, so bicycle kicks.
00:21:38.48\00:21:40.36
Why do you call
them bicycle kicks?
00:21:40.39\00:21:41.56
We call them bicycle
kicks because you peddle them.
00:21:41.59\00:21:43.44
Right. Yeah, yeah.
00:21:43.47\00:21:44.50
Okay, here we go
climb our rope again ready.
00:21:44.53\00:21:46.40
Here we go, its one, two,
00:21:46.43\00:21:51.82
three, four, five,
00:21:51.85\00:21:58.03
six, seven, eight.
00:21:58.06\00:22:03.83
How you're feeling? Great.
00:22:03.86\00:22:05.00
Nine and ten pull, all
right. You know, I feel those.
00:22:05.03\00:22:09.92
Oh, yeah. You feel those.
00:22:09.95\00:22:11.39
Are you guys
feeling those at home?
00:22:11.42\00:22:12.88
If you're not
you're doing it wrong.
00:22:12.91\00:22:14.93
You should be feeling these.
00:22:14.96\00:22:15.99
Shouldn't they? Yes, absolutely.
00:22:16.02\00:22:17.58
Okay, all right
let's do bicycle kick.
00:22:17.61\00:22:19.10
Here we go let's go.
00:22:19.13\00:22:20.43
One, two, three, four,
00:22:20.46\00:22:25.77
five, six, seven,
eight, nine and ten.
00:22:25.80\00:22:33.64
It's wonderful.
00:22:33.67\00:22:34.76
Yeah, I have a lot
of clients that say
00:22:34.79\00:22:37.74
"when I do sit
ups it hurts my neck."
00:22:37.77\00:22:39.66
Yes.
00:22:39.69\00:22:40.72
Or like if you were doing this,
00:22:40.75\00:22:42.87
they would say then
"I feel it in my neck."
00:22:42.90\00:22:45.04
So what you have them do?
00:22:45.07\00:22:46.21
I'd tell them to pick
up point to the ceiling
00:22:46.24\00:22:49.16
and lift from their chin.
00:22:49.19\00:22:51.51
So their spine is
in a neutral position.
00:22:51.54\00:22:53.34
Correct, correct.
00:22:53.37\00:22:54.58
So it's not and of course
00:22:54.61\00:22:55.91
when you're first
starting now it will be sore.
00:22:55.94\00:22:57.73
You will feel it there.
It's a little weak there.
00:22:57.76\00:22:59.57
That's right.
00:22:59.60\00:23:00.63
And here is
another one not to mind.
00:23:00.66\00:23:01.88
Take your tongue and stick
it to your roof of your pa--
00:23:01.91\00:23:05.48
to roof of your mouth.
00:23:05.51\00:23:06.75
And that helps relax
your sternocleidomastoid
00:23:06.78\00:23:08.31
muscle this up here.
00:23:08.34\00:23:09.52
Oh, that's a
good one. Yes, yeah.
00:23:09.55\00:23:11.23
I have to try that.
00:23:11.26\00:23:12.29
All right, here we
go, we do one more set.
00:23:12.32\00:23:13.35
Where you're
going? Oh, I'm so sorry.
00:23:13.38\00:23:14.41
And we go. And we got one, two.
00:23:14.44\00:23:19.38
And then if they're
really not feeling it,
00:23:19.41\00:23:20.80
I tell them make sure you're
pushing that belly button.
00:23:20.83\00:23:23.99
Yes. Forge your spine.
00:23:24.02\00:23:25.30
Exactly-- And engage the core.
00:23:25.33\00:23:27.03
Easing. Yes.
00:23:27.06\00:23:28.13
Engage the core. Excellent.
00:23:28.16\00:23:33.48
Nine and ten. Beautiful.
00:23:33.51\00:23:36.84
Bicycle kicks, let's go to work.
00:23:36.87\00:23:38.06
All right. Let's go.
00:23:38.09\00:23:39.34
One, two, three, four,
00:23:39.37\00:23:44.60
five, six, seven,
eight, nine and ten.
00:23:44.63\00:23:52.26
And that works. It does work.
00:23:52.29\00:23:55.13
I know right,
isn't that amazing?
00:23:55.16\00:23:56.57
Yeah. Something simple as that.
00:23:56.60\00:23:57.67
We never thought.
00:23:57.70\00:23:58.73
You never thought how
that would work like that.
00:23:58.76\00:24:00.48
All right, hi, guys.
00:24:00.51\00:24:02.15
You guys, ready
for a wellness tip.
00:24:02.18\00:24:03.85
I know we are.
00:24:03.88\00:24:04.91
Let's go and check
out the wellness tip.
00:24:04.94\00:24:06.28
Consider hiring
a personal trainer.
00:24:12.36\00:24:14.71
Totally out of shape?
Completely unmotivated?
00:24:14.74\00:24:18.22
Need to update
your workout program?
00:24:18.25\00:24:20.92
Training for a specific goal?
00:24:20.95\00:24:23.07
Recovering from
an injury or illness?
00:24:23.10\00:24:25.58
These are good
reasons to hire a trainer.
00:24:25.61\00:24:28.20
All right, folks,
00:24:32.73\00:24:33.76
if that wasn't
applied for personal trainers
00:24:33.79\00:24:35.34
or what, what can you say it.
00:24:35.37\00:24:36.86
Thanks.
00:24:36.89\00:24:38.17
You need to hire
us, you need help.
00:24:38.20\00:24:41.33
Any how, now, we
just want you to keep
00:24:41.36\00:24:42.87
watching our programs
that will help us well too.
00:24:42.90\00:24:44.76
All right, so we're
gonna finish up set--
00:24:44.79\00:24:46.19
we're gonna do an
abdominal stretch.
00:24:46.22\00:24:48.04
Okay, we can do
like a cobra stretch.
00:24:48.07\00:24:49.76
You could do it here from
a low position lean back up
00:24:49.79\00:24:51.95
or you go a
little more aggressive
00:24:51.98\00:24:53.83
from way back here and
keep it up straight up here.
00:24:53.86\00:24:57.60
This is a very
good abdominal stretch.
00:24:57.63\00:24:59.72
Are you feeling
these? I'm feeling these.
00:24:59.75\00:25:01.35
Hope you do it at
your home and try them.
00:25:01.38\00:25:03.04
Oh, yeah.
00:25:03.07\00:25:04.10
I want to get and
you want to stretch
00:25:04.13\00:25:05.16
between 30 and 60
seconds ideally. Okay.
00:25:05.19\00:25:09.05
All right now we're gonna go
into a chest stretch from here.
00:25:09.08\00:25:12.94
Put your hands
behind your head here
00:25:12.97\00:25:14.99
and you're just kind
of come straight back
00:25:15.02\00:25:16.57
pull your elbows straight back.
00:25:16.60\00:25:19.21
Now if you have a partner,
your partner get behind you
00:25:19.24\00:25:22.32
and just do a
stretch just like this.
00:25:22.35\00:25:24.57
Just a little more
emphasis right here.
00:25:24.60\00:25:27.58
Are you feeling
that more? Oh, yeah.
00:25:27.61\00:25:28.77
Oh, yeah, I love
these. These are excellent.
00:25:33.78\00:25:37.43
Okay, now let's go
and do one more stretch,
00:25:37.46\00:25:41.58
hamstring stretch.
00:25:41.61\00:25:43.01
Now we've seen most
of them done hamstrings
00:25:43.04\00:25:44.19
laying down our back
00:25:44.22\00:25:45.25
but this one
we're going to do it
00:25:45.28\00:25:46.49
in from my standup position
00:25:46.52\00:25:47.81
we're from the
near down position.
00:25:47.84\00:25:49.26
We're gonna have to
put foot forward, okay,
00:25:49.29\00:25:51.34
place the emphasis on this
leg and we're going to sit back.
00:25:51.37\00:25:56.28
And you can feel the stretch
00:25:56.31\00:25:57.34
on your hamstrings
all right through here.
00:25:57.37\00:25:58.95
Now I want you to lean
forward on your front toe
00:26:02.98\00:26:05.94
and you're gonna shift your
whole body forward this way.
00:26:05.97\00:26:08.01
This is gonna open
up our hip fletchers.
00:26:08.04\00:26:10.15
And leans up back
up here, we'd lean back
00:26:10.18\00:26:12.18
push your hands into
your knee and open up.
00:26:12.21\00:26:14.43
Right through here
you're feeling that.
00:26:14.46\00:26:16.23
And this is doing
this is the opposite
00:26:16.26\00:26:17.94
what we do with our lunges.
00:26:17.97\00:26:19.07
All right. Okay.
00:26:19.10\00:26:20.57
So the thing is when you stretch
00:26:20.60\00:26:22.25
you're always want
to do like the opposite,
00:26:22.28\00:26:24.64
to unwind because
you tighten the muscles
00:26:24.67\00:26:26.44
you want to unwind it.
00:26:26.47\00:26:27.50
You want to length that again.
Yes, exactly. The other leg.
00:26:27.53\00:26:32.75
Now you might have seen
people when they do hamstrings,
00:26:32.78\00:26:35.55
you never want to put
your weight on the leg
00:26:35.58\00:26:37.61
that you're stretching.
00:26:37.64\00:26:38.67
Always want to shift it off.
00:26:38.70\00:26:40.40
Okay, let's go
forward and open up. Oh, yeah.
00:26:47.47\00:26:53.23
And you can feel off through
here open it up right up.
00:26:53.26\00:26:57.28
I like this one.
Let's stay a little while.
00:26:57.31\00:26:59.90
Let's stay here
little while, okay.
00:26:59.93\00:27:04.05
How you guys are
feeling? We're enjoying this.
00:27:04.08\00:27:05.13
I don't know if
you're at home but for yeah.
00:27:05.16\00:27:06.77
You have to
stretch out I believe.
00:27:06.80\00:27:07.93
And you could stretch
all over to the side, yeah.
00:27:07.96\00:27:10.00
I was just
thinking about doing that.
00:27:10.03\00:27:11.07
Keep going. Yeah I
was, I hopeful it was.
00:27:11.10\00:27:13.13
I was gonna throughout in there.
00:27:13.16\00:27:14.27
Oh, yeah. Yeah, it's fun.
00:27:14.30\00:27:18.92
Hey, Mindy it was
great having you on today.
00:27:18.95\00:27:20.99
Thank you. I appreciate it.
00:27:21.02\00:27:22.41
I'm looking forward
to do some more with you.
00:27:22.44\00:27:23.56
Is that cool?
That will be great.
00:27:23.59\00:27:24.63
All right, let me close this up.
00:27:24.66\00:27:25.85
All right.
00:27:25.88\00:27:27.19
I remember when water was free,
00:27:27.22\00:27:29.04
now you have to
pay it for in a bottle.
00:27:29.07\00:27:30.74
Even mission
trips help developed
00:27:30.77\00:27:32.26
wells so people
could have running water.
00:27:32.29\00:27:34.29
The living water in
Christ will never run out
00:27:34.32\00:27:36.52
and never be hard to locate.
00:27:36.55\00:27:38.21
Read your Bible,
drink up His words
00:27:38.24\00:27:40.09
and placed it in your heart
00:27:40.12\00:27:41.52
so when that day of thirst comes
00:27:41.55\00:27:43.15
you could just open up
His fast and drink it up.
00:27:43.18\00:27:45.62
Hey, this is Casio, remind you
to actions that keep for life.
00:27:45.65\00:27:48.44
And it's my prayer
that Lord gives you
00:27:48.47\00:27:50.01
strength and encouragement
to take action every day.
00:27:50.04\00:27:52.41
Thank you, very
much for watching us.
00:27:52.44\00:27:53.93
See you next time. Bye-bye now.
00:27:53.96\00:27:55.27