Hi, I'm Dr. Kim and
welcome to Live to be Well.
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Our special guest
today is Mr. Franz Mentor.
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And he is a
certified athletic trainer.
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Welcome, Franz,
to Live to be Well.
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How are you doing?
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Man, I'm doing
absolutely fantastic,
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Dr. Kim, before we start it,
I got a special treat for you.
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All right, let me... What is it?
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Hey, it's your boy,
Franz, Mr. Boom into hell,
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he is dropping the boom, baby.
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Boom.
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Did you feel it?
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Who's happy to be
alive today, are you?
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I'm happy.
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All right. All right.
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I'm a little bit in
shock, but I'm happy.
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All right? It's the Lord.
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It's the Lord. Awesome.
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Tell me about this
boom, what is this all about?
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Well, the boom
emprises on the energy,
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the explosion that's within me
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that the Lord has placed
upon my heart and on my life.
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The Lord has given me my
wife and two beautiful kids,
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all the more reason
for me to drop the boom,
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I'm feeling
healthy and to being well,
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so that's what
the boom means to me.
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All right, well, how did
this journey began with you
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becoming so involved with,
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you know, fitness
because we're here
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to talk about "live to be fit."
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Tell us about that?
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Well, it all
started actually from...
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When I was a
young lad coming up.
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We came from Guyana,
South America to United States.
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I was born in Essequibo, Guyana,
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and then when we
came to United States,
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learning different sports
and learning different things,
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it was one teacher
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who really took
his arm around me,
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his name is the
late Arthur Strawbridge
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when I went to
Peterson-Warren Academy...
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Yes.
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And he really showed me
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how to run, how to exercise,
and he made everything fun,
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and that just
continued on through...
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All the way through high
school and in college and to now
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I want to do more for my health
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and to help others to be
well and healthy as well.
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Okay, listen, you know,
I'm all in my fitness gear,
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and I'm looking
good, you know, but...
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All right.
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How many people get,
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you know, they get to the
point they're looking good,
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but they don't
do anything with it,
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why is it such a
challenge for us to be fit?
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Why?
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Well, you know,
the instant thing is...
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I have a working
theory in my head
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when it comes to what stops us,
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and I think that sometimes
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that we could just
turn the TV off a little bit
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because you're in a date
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with so many
different high-end restaurants,
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different fast
foods restaurants,
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you got all these cooking shows,
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you got...
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As you drive you see
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all these different
restaurants advertising...
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Mm-mm, yes.
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And you're just
constantly bombarded
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with food, food,
food, food, food,
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and so when you go home,
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you say I want to
order from that place,
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I want to do this and that.
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So if we were to really
take the time really turn that
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or try to unplug if you will...
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Unplug, all right.
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That will help us really
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try to turn the
tide as far as that
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but the desire to workout
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is not one that
most people have.
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And what I find is
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when you surround
yourself with people
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who are fired up,
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people who are motivated
to make this a lifestyle.
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All right.
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This isn't a
diet, that's the thing.
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It's a lifestyle
change. It's a lifestyle change.
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Right.
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And so it's really
encircling around people
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who are motivated,
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you tuning down or tuning off
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all the
information with the food...
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Yes.
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And then just
saying to yourself,
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praying to yourself...
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And to the Lord be like listen,
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I have to get this done,
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Lord, can you send
somebody my way to fire me up
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and Mr. Boom can do it.
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Yeah, Mr. Boom can do it.
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But look at our schedules today,
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you know, we work long hours,
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we get in, it's
late, and you're hungry,
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what are you supposed to do?
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What am I supposed to eat?
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Well, interesting
enough, it starts with planning.
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If we're
working these long hours
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and working these long days,
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we really need to put a
lot of time in the prep.
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Oh, perfectly.
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So sometimes,
during the weekend,
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we could actually
prep to get our vegetables,
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you get our fruits,
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and all these
grains and nuts lined up
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so that you could
have it prepackaged
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throughout your day.
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Now somebody may
be saying Mr. Boom,
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that's a lot of
work, and my answer is yes.
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Yes. Yes, it is.
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It is a lot of work
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but don't you want
to plan to make sure
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that you are
putting all the ingredients
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that you know
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that you could spell and
pronounce into your body...
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Okay, okay.
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Instead of taking the
chance going some place else,
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why not you take
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what God created
that we know is good...
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That's healthy.
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That's healthy, and
stack that and plan that.
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And you'll be in
a winning situation.
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Well, let me ask you,
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you know, let's talk
about your military background.
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You were in the military? Yes.
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And how did this
impact your fitness there?
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You know, you
went in already fit,
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and did you incorporate that?
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Did you help
people in the military?
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Yes, interesting enough,
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I spend 10
years in the military.
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I was a Black Hawk pilot,
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three combat tours
to Iraq in five years.
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Wow!
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And I had an
opportunity to command men
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and women up to 125 people.
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And when I
inherited the company,
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the company was
not really excelling
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on the personal fitness side.
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You know, the
military need to be academic,
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you need to be on fit
to fight and to serve,
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and you need to be
fit to do the mission.
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Yes.
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And so, we turned
that thing around,
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we changed...
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We upped our
percentage like 15%.
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Really?
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We had a high failure rate,
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and we turned that thing around,
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but I would say
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that I had a
great amount of people
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that was surrounding me...
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Yes, yes. To do that.
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And so it's like a three tier,
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you got to have mental,
physical, and spiritual.
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Oh, yes.
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And the spiritual
side is staying in the word
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and studying,
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but that physical
side, if you are down,
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if you are out,
if you're not fit,
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it is tough to win.
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And without the fitness,
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primarily with
the spiritual fitness
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I must say.
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Yes, yes.
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But the physical fitness
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and inspiring
other people to get fit,
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that's how you win long term,
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and that's how I
decided to really make this
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into a more of a
greater lifestyle
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of helping others.
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You know, I always
wanted to do a 5K, you know...
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We can do one.
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Ooh, okay, really, you
can get me ready for that?
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I can get you ready.
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How do you get a
person ready for a 5K?
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Well, interesting
enough, it starts in your mind.
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All right.
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The first thing,
that's where you win.
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You'd win by saying
and visualizing yourself,
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almost closing
your eyes if you will,
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help yourself at the
start line, midway...
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I see it. And
through the finish line.
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I see it. Well, do you see it?
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I see it. Well, it is done.
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I don't know if
I'm crossing that line,
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but I see it, all right.
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All you need to have is
a faith of a mustard seed.
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Mustard seed, all right.
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Mustard seed faith,
and you can move mountains,
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and that
mountain could be that 5K.
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Really? Is it a
timeline with the 5K?
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You know, you got
so many hours to do it?
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Well, with the
5K, you could run...
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Is it five hours? No.
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You pretty much... I
could do it in five hours.
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It's just 3.1
miles. Oh, that's not bad.
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Or we could say
it's only 3.1 miles.
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I like that. I like that.
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You want like
the only or the just.
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It's only. That only 3.1.
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So we design a
program, I do a lot of running,
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we could come from
the couch, 2 or 5K.
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But, you know, but
I have an injury...
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Okay. My patella.
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And, you know, I can tell you
when it's gonna rain, it snows,
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so we have to work around that,
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but it's still
possible for me to do that 5K?
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There are workaround.
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So if you have a
injury right there,
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I will ask you to go
see your doctor to make sure
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that you're
wearing the proper sleeve,
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the proper protection,
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and then what we'll do instantly
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is we need to put
you on another surface
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'cause sometimes,
when you walk on concrete,
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it causes more jarring to there.
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Really?
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The surface where I
like to walk on the most,
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and your husband,
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your late husband
loved to walk on this surface
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a whole lot...
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Yeah.
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That's the golf course. Yeah.
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The golf course is
one of the best surfaces
00:08:35.84\00:08:37.98
to walk for your knee.
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You got path dirt, you
got track, you got trail,
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and concrete is
definitely the last resort
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if you have
issues with your leg.
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Maybe I'll start playing golf.
It would just be so tickle.
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Now what about my
gym shoes, are they good?
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Are these good
walking gym shoes?
00:08:52.99\00:08:54.76
Well, based on the
tread of these shoes,
00:08:54.80\00:08:57.43
I will say this is
more per lines for trail,
00:08:57.47\00:09:00.30
these shoes I
have one right now,
00:09:00.34\00:09:01.84
based on the grip pattern,
that's more per line for trail
00:09:01.87\00:09:04.64
for more of a
different type of surface.
00:09:04.67\00:09:06.44
Well, I bought them
00:09:06.47\00:09:07.81
because I
thought they were cute.
00:09:07.84\00:09:09.18
Well. And that's
my favorite color.
00:09:09.21\00:09:10.55
Well, you are
matching quite well, Dr. Kim.
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I like to
coordinate, you know, they say,
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you know, you look
good, you're gonna feel good.
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Absolutely. All right.
00:09:15.32\00:09:16.65
Absolutely.
00:09:16.69\00:09:18.02
You know, so all right,
00:09:18.05\00:09:19.39
so these things
are all possible.
00:09:19.42\00:09:20.89
Now let's talk
about your 4C program.
00:09:20.92\00:09:23.69
What is that all
about? Okay, the 4C program.
00:09:23.73\00:09:26.83
This 4C program is given to me
00:09:26.86\00:09:28.96
from the Lord in
2009 in December.
00:09:29.00\00:09:32.00
The 4C stands for,
00:09:32.03\00:09:33.40
if you don't mind
repeating after me,
00:09:33.44\00:09:34.77
stands for courage.
00:09:34.80\00:09:36.14
Courage.
00:09:36.17\00:09:37.51
The next C stands
for companionship.
00:09:37.54\00:09:38.87
Companionship.
00:09:38.91\00:09:40.24
The next C
stands for consistency.
00:09:40.28\00:09:41.61
Consistency.
00:09:41.64\00:09:42.98
And the next C
stands for commitment.
00:09:43.01\00:09:44.71
Commitment.
00:09:44.75\00:09:46.08
Now the Lord gave these to me
00:09:46.11\00:09:47.88
'cause I was inspiring a group
of Adventist down at Dothan,
00:09:47.92\00:09:51.19
Alabama to take charge
of their health, right?
00:09:51.22\00:09:52.95
Yes.
00:09:52.99\00:09:54.32
And so the Lord showed me
00:09:54.36\00:09:55.69
there are Bible
characters in the Bible
00:09:55.72\00:09:58.79
that not only can
we gain inspiration
00:09:58.83\00:10:01.13
from on how to follow the Lord,
00:10:01.16\00:10:04.10
but we can also look at
how they lived their life
00:10:04.13\00:10:07.34
to put us on a path of
success for health and wellness.
00:10:07.37\00:10:11.41
Yes.
00:10:11.44\00:10:12.77
So when I think
of Peter... Okay.
00:10:12.81\00:10:14.14
I think of Peter having
the courage to walk on water.
00:10:14.18\00:10:16.11
Yes.
00:10:16.14\00:10:17.48
Now it's just like sometimes
00:10:17.51\00:10:18.85
we need to have the courage
00:10:18.88\00:10:20.22
to open up the
front door to go outside.
00:10:20.25\00:10:21.58
Oh, yes, yes.
00:10:21.62\00:10:22.95
The courage to
decide to eat right.
00:10:22.98\00:10:24.85
Peter took that risk...
00:10:24.89\00:10:26.22
Yes, he did.
00:10:26.25\00:10:27.59
He saw the Lord, he called
Him, and he walked on water.
00:10:27.62\00:10:29.96
And then there
is Ruth and Naomi.
00:10:29.99\00:10:31.33
Okay.
00:10:31.36\00:10:32.69
I mean the daughter-in-law,
00:10:32.73\00:10:34.06
she decided I will not leave you
00:10:34.10\00:10:35.66
no matter what.
00:10:35.70\00:10:37.17
Yes.
00:10:37.20\00:10:38.53
She even had
permission to leave.
00:10:38.57\00:10:39.90
Come on now.
00:10:39.93\00:10:41.27
But she decided to
stay. Yes, she did.
00:10:41.30\00:10:43.07
And she was
blessed because of that.
00:10:43.10\00:10:45.47
But she didn't
stay for the blessing
00:10:45.51\00:10:47.78
but what about
having the companion
00:10:47.81\00:10:50.65
through thick and thin.
00:10:50.68\00:10:52.11
Where you go, I go,
where you die, I die.
00:10:52.15\00:10:54.68
My, my, my.
00:10:54.72\00:10:56.05
Where you workout,
I workout. Oh, yeah.
00:10:56.08\00:10:57.42
Where you run, I run. Oh, yeah.
00:10:57.45\00:10:58.89
To gym, you go, I go
too. How powerful is that?
00:10:58.92\00:11:02.06
That is powerful, you know,
00:11:02.09\00:11:04.19
never looked at it
like that in a relationship
00:11:04.23\00:11:06.23
with her
mother-in-law, that's good.
00:11:06.26\00:11:07.60
Absolutely. All right.
00:11:07.63\00:11:08.96
And then you got
Enoch, he walked with God.
00:11:09.00\00:11:10.53
Oh, yes, he did.
He never wavered.
00:11:10.57\00:11:12.23
Yeah. Talking
about the consistency.
00:11:12.27\00:11:14.57
Now you got to have
the courage to get started
00:11:14.60\00:11:17.01
or else you'll never
have the consistency...
00:11:17.04\00:11:18.37
You'll never
have the consistency.
00:11:18.41\00:11:19.74
And sometimes,
00:11:19.77\00:11:21.11
when you have a
friend there with you...
00:11:21.14\00:11:22.48
Yes, it's encouraging.
00:11:22.51\00:11:23.85
It's encouraging and the
walk is more bearable at times,
00:11:23.88\00:11:26.48
then you got to
have that consistency,
00:11:26.51\00:11:28.02
that's far as consistency.
00:11:28.05\00:11:29.38
Yes.
00:11:29.42\00:11:30.75
And then you got
commitment. Commitment.
00:11:30.79\00:11:32.29
And one of my
greatest stories in a Bible,
00:11:32.32\00:11:34.72
one of my favorite
Bible characters is Noah.
00:11:34.76\00:11:38.09
Noah had this case
when he was 500 years old.
00:11:38.13\00:11:41.00
My, my, my. Unbelievable.
00:11:41.03\00:11:42.80
And Noah, the Lord
told Noah to build an ark.
00:11:42.83\00:11:45.43
Yes.
00:11:45.47\00:11:46.80
And so, let me fast
forward this story a little bit,
00:11:46.84\00:11:48.94
so he built a ark
after all these years,
00:11:48.97\00:11:51.97
and then all of a sudden,
00:11:52.01\00:11:53.71
the Lord
commanded or gave direction
00:11:53.74\00:11:55.81
for all these
animals to come into the ark.
00:11:55.84\00:11:57.48
Yes.
00:11:57.51\00:11:58.85
Now I could just imagine
00:11:58.88\00:12:00.22
when Noah was building this ark,
00:12:00.25\00:12:01.58
people were
saying, Noah, come on...
00:12:01.62\00:12:02.95
Yes, yes.
00:12:02.98\00:12:04.42
It never rained,
it'll never happen.
00:12:04.45\00:12:05.89
And why you have your sons
out here laboring with you...
00:12:05.92\00:12:07.26
Yeah.
00:12:07.29\00:12:08.62
That's right, that's
right, in the hot sun.
00:12:08.66\00:12:10.23
In the hot sun,
00:12:10.26\00:12:11.66
but they kept on working
00:12:11.69\00:12:13.03
and the animals were
going towards the ark.
00:12:13.06\00:12:15.76
Those were signs,
stick with me now, Dr. Kim...
00:12:15.80\00:12:17.83
Come on now.
00:12:17.87\00:12:19.20
Those were signs
given to the people there
00:12:19.23\00:12:22.74
as to what's to come.
00:12:22.77\00:12:24.11
Yes.
00:12:24.14\00:12:25.47
Okay, you might have
missed it, but here's the deal,
00:12:25.51\00:12:27.54
those signs are when
you go to the doctor...
00:12:27.58\00:12:29.44
Yes, yes.
00:12:29.48\00:12:30.88
The doctor said you may
have high blood pressure,
00:12:30.91\00:12:32.98
or you do have
high blood pressure.
00:12:33.01\00:12:34.75
Your A1c is high, 14,
00:12:34.78\00:12:36.79
you have all these issues,
00:12:36.82\00:12:38.59
with that back
pain, that knee pain,
00:12:38.62\00:12:40.22
you need to change your
diet, you need to eat better,
00:12:40.26\00:12:42.19
you need to walk more.
00:12:42.22\00:12:43.93
These were the signs
00:12:43.96\00:12:45.76
that those animals going
to the ark where those people
00:12:45.79\00:12:48.26
could have said to themselves
wait a minute, Noah...
00:12:48.30\00:12:49.90
Something's about to happen.
00:12:49.93\00:12:51.27
Something's about
to happen because...
00:12:51.30\00:12:52.63
And they missed it.
00:12:52.67\00:12:54.00
This never happened before,
but they never made the move.
00:12:54.04\00:12:57.21
Didn't connect it.
Didn't connect the two.
00:12:57.24\00:12:59.21
And so finally,
they came on the ark,
00:12:59.24\00:13:01.51
the Lord shut the door,
00:13:01.54\00:13:03.35
and they was on
the ark for seven days
00:13:03.38\00:13:05.28
before the rain came.
00:13:05.31\00:13:06.65
Now I can even imagine
all that people telling him,
00:13:06.68\00:13:09.58
telling him, Noah, you're crazy,
00:13:09.62\00:13:10.95
you and your ark
with those animals...
00:13:10.99\00:13:12.32
Right, right,
right, right, right, right.
00:13:12.35\00:13:13.69
You tell me, how many days
are you gonna stay in there,
00:13:13.72\00:13:15.72
but Noah had faith,
he stayed in the home.
00:13:15.76\00:13:17.53
And that commitment.
00:13:17.56\00:13:18.89
And then the Lord opened
up the heavens and the...
00:13:18.93\00:13:21.56
Then the rain started
to come. Stay it, say it.
00:13:21.60\00:13:23.77
And then they
started trying to come in.
00:13:23.80\00:13:25.13
Right. Then they
wanted to come in.
00:13:25.17\00:13:26.50
But it was too late.
00:13:26.53\00:13:27.87
But it was too late,
00:13:27.90\00:13:29.24
but we're going a
little bit further on,
00:13:29.27\00:13:30.61
so the rains came
and they're on the boat,
00:13:30.64\00:13:32.27
and they're rocking
it from side to side,
00:13:32.31\00:13:35.61
but I will tell
you, the Bible says
00:13:35.64\00:13:37.21
that nobody
jumped out of the ark.
00:13:37.25\00:13:39.08
No one? No one.
00:13:39.11\00:13:40.45
They stayed on that
ark. They stayed on the ark.
00:13:40.48\00:13:41.82
Mm-hmm.
00:13:41.85\00:13:43.18
Now, Dr. Kim, I'm quite sure
00:13:43.22\00:13:44.55
the boat had to
be going like this...
00:13:44.59\00:13:45.92
Oh, yes. Oh, yes.
I mean all that rain.
00:13:45.95\00:13:48.29
But they stayed committed.
00:13:48.32\00:13:49.66
So somebody had the
courage to get started.
00:13:49.69\00:13:51.03
Yes.
00:13:51.06\00:13:52.39
And they had
their friend with them.
00:13:52.43\00:13:53.76
Yes. And they were consistent.
00:13:53.80\00:13:55.40
And now they want
to be more committed.
00:13:55.43\00:13:57.50
And now they
started their program
00:13:57.53\00:13:59.47
for seven days
and I've seen results.
00:13:59.50\00:14:01.80
And there friends
that's teasing him.
00:14:01.84\00:14:03.94
You eating them
fruits and vegetables.
00:14:03.97\00:14:05.31
Fruits and vegetables.
00:14:05.34\00:14:06.68
You haven't
lost all that weight.
00:14:06.71\00:14:08.34
Day two, oh, you haven't
lost all these pounds yet
00:14:08.38\00:14:11.91
you've been doing
this for five, six days.
00:14:11.95\00:14:13.85
Right, right.
00:14:13.88\00:14:15.22
Seven days. Right.
00:14:15.25\00:14:16.58
No change, the rain came. Yeah.
00:14:16.62\00:14:17.95
All those days the
rain is constantly.
00:14:17.99\00:14:19.32
Mm-hmm.
00:14:19.35\00:14:20.69
You're gonna have work,
you're gonna have school,
00:14:20.72\00:14:22.12
you're gonna have kids...
00:14:22.16\00:14:24.13
All kind of obstacles.
All these different obstacles.
00:14:24.16\00:14:25.66
Yes.
00:14:25.69\00:14:27.03
So I'm telling you,
00:14:27.06\00:14:28.40
you stay on the
program to win, don't quit.
00:14:28.43\00:14:30.83
They could have
said, you know what?
00:14:30.87\00:14:32.73
I'm just gonna
jump out of the boat...
00:14:32.77\00:14:34.10
And give up.
00:14:34.14\00:14:35.47
Because my odds are
better outside of the boat.
00:14:35.50\00:14:38.14
What I'm letting
everybody know today is
00:14:38.17\00:14:40.54
your odds are better
staying on that program...
00:14:40.58\00:14:42.68
Come on now.
00:14:42.71\00:14:44.05
Staying on what the
doctor have you to do.
00:14:44.08\00:14:45.48
Yes.
00:14:45.51\00:14:46.85
And most importantly,
staying with the Lord.
00:14:46.88\00:14:48.52
Staying with the Lord.
00:14:48.55\00:14:49.88
That's what that ark represents.
00:14:49.92\00:14:51.72
Safety in the Lord,
staying on that plan.
00:14:51.75\00:14:54.96
So the ark rested,
00:14:54.99\00:14:56.93
the Lord blessed
with the rainbow,
00:14:56.96\00:14:58.29
He said never again.
00:14:58.33\00:14:59.66
Never again.
00:14:59.69\00:15:01.03
But you have to get the
courage to get started for.
00:15:01.06\00:15:04.80
Get started.
00:15:04.83\00:15:06.17
And that's what
this thing is about,
00:15:06.20\00:15:07.64
getting people fired
up, getting people motivated
00:15:07.67\00:15:10.14
where they say they
want to make the change,
00:15:10.17\00:15:12.04
and we're here to
provide different tools
00:15:12.07\00:15:13.41
to help them get there.
00:15:13.44\00:15:14.78
Well, all right.
00:15:14.81\00:15:16.14
Well, listen,
00:15:16.18\00:15:17.51
we have some little
tools that we're gonna use,
00:15:17.55\00:15:19.35
so are you ready?
00:15:19.38\00:15:20.72
I always get,
let's go. All right.
00:15:20.75\00:15:22.08
I'm ready. All right.
00:15:22.12\00:15:23.45
I'm gonna get my
band, you get your band.
00:15:23.49\00:15:25.05
Okay. Okay.
00:15:25.09\00:15:26.86
Now what do I do with this?
00:15:26.89\00:15:29.29
So this is called
a resistance band.
00:15:29.32\00:15:33.53
This is a resistance band.
00:15:33.56\00:15:34.90
Okay, so this is
how we're gonna do it.
00:15:34.93\00:15:36.33
So at home, this is what you do,
00:15:36.36\00:15:38.50
you take this band...
00:15:38.53\00:15:39.87
All righty.
00:15:39.90\00:15:41.24
You shove it
underneath your thigh,
00:15:41.27\00:15:42.60
then you sit up...
00:15:42.64\00:15:43.97
Sit up.
00:15:44.01\00:15:45.34
And let it go right there,
00:15:45.37\00:15:46.71
right there where
your hip socket is.
00:15:46.74\00:15:48.08
Is it good? Is it good?
00:15:48.11\00:15:49.44
Yes, go back just
a little bit more.
00:15:49.48\00:15:50.81
Little bit,
little more. All right.
00:15:50.85\00:15:52.18
So before we get
started with these bands,
00:15:52.21\00:15:53.55
we could all just
do a general warm up
00:15:53.58\00:15:54.92
without the bands,
00:15:54.95\00:15:56.28
just raising your
hands up and down,
00:15:56.32\00:15:58.15
you know, it'll
get the blood flowing
00:15:58.19\00:15:59.99
because right now we
could be watching TV,
00:16:00.02\00:16:03.43
have a little
commercial break, or whatever...
00:16:03.46\00:16:04.86
Yes.
00:16:04.89\00:16:06.23
And so now we're all
set, we're all warmed up.
00:16:06.26\00:16:07.60
We're all warmed up.
00:16:07.63\00:16:08.96
So we're gonna grab the band...
00:16:09.00\00:16:10.33
Grab.
00:16:10.37\00:16:11.70
You want this
handle to be right there
00:16:11.73\00:16:13.07
in the middle...
00:16:13.10\00:16:14.44
Just right there,
then grab over the top.
00:16:14.47\00:16:15.80
Yeah.
00:16:15.84\00:16:17.17
Grab right there,
hand over the top.
00:16:17.21\00:16:18.54
Yes.
00:16:18.57\00:16:19.91
And so you're gonna allow
00:16:19.94\00:16:21.28
the band to come
right there over,
00:16:21.31\00:16:22.64
right there
where your hinge joint
00:16:22.68\00:16:24.01
where your elbow is.
00:16:24.05\00:16:25.38
Called the hinge joint?
Yeah, that's your hinge joint.
00:16:25.41\00:16:26.75
Didn't know that.
00:16:26.78\00:16:28.12
All right. All right.
00:16:28.15\00:16:29.48
And so we're all set-up.
00:16:29.52\00:16:30.85
So now...
00:16:30.89\00:16:32.22
Yes.
00:16:32.25\00:16:33.59
Watch me now on the
first demonstration.
00:16:33.62\00:16:34.96
That was my pleasure to watch.
00:16:34.99\00:16:36.32
We're gonna do one,
00:16:36.36\00:16:37.69
and we're gonna
alternate the hands.
00:16:37.73\00:16:39.06
All right.
00:16:39.09\00:16:40.43
So we're gonna
punch straight up.
00:16:40.46\00:16:41.80
Punch straight up.
00:16:41.83\00:16:43.16
Straight up, right
there above my ear.
00:16:43.20\00:16:44.53
Yes. See how my
elbow is locked out?
00:16:44.57\00:16:45.90
But you've had a more
experience, all right.
00:16:45.93\00:16:47.27
And then you're
gonna come straight down.
00:16:47.30\00:16:48.64
Straight down.
00:16:48.67\00:16:50.01
Yeah, I'm gonna
demonstrate the other one.
00:16:50.04\00:16:51.37
All right. There
you go, straight up...
00:16:51.41\00:16:52.74
Yes. And straight down.
00:16:52.77\00:16:54.11
So the resistance goes... Right.
00:16:54.14\00:16:55.64
Up and it goes down,
00:16:55.68\00:16:57.05
so when you get
ready to come down,
00:16:57.08\00:16:58.41
control it,
don't let it fly down.
00:16:58.45\00:17:00.52
Don't let it fly down.
00:17:00.55\00:17:01.88
We're gonna take
good care of our arm,
00:17:01.92\00:17:03.25
and our
shoulders, and our elbows.
00:17:03.28\00:17:04.62
Yeah. All right.
00:17:04.65\00:17:05.99
I'll do with you, Dr. Kim.
You ready? Ready? All right.
00:17:06.02\00:17:07.86
All right, let's go. This
is the triceps and biceps.
00:17:07.89\00:17:10.26
Man, we are working that,
00:17:10.29\00:17:11.63
we're also working our deltoids,
00:17:11.66\00:17:13.53
we're also working our rhombus,
all right here in our back.
00:17:13.56\00:17:16.83
Well, all right, that's the key.
00:17:16.87\00:17:18.20
Because sometimes, people,
00:17:18.23\00:17:19.57
they'll be on the computers
at these beautiful jobs
00:17:19.60\00:17:22.17
that they sit down a lot...
00:17:22.20\00:17:23.67
They have a tendency
to scrunch over like this.
00:17:23.71\00:17:25.71
Oh, yes. Yes.
00:17:25.74\00:17:27.08
And so what
happens is that muscle
00:17:27.11\00:17:29.24
in the back becomes inactive...
00:17:29.28\00:17:30.61
Oh, it becomes inactive.
00:17:30.65\00:17:31.98
And so in order
to keep it active,
00:17:32.01\00:17:33.35
we sit up nice and tall.
00:17:33.38\00:17:34.72
Yes.
00:17:34.75\00:17:36.08
And you're
pushing straight up...
00:17:36.12\00:17:37.45
Straight up. Am I straight here?
00:17:37.49\00:17:38.82
Right above your ears. Straight?
00:17:38.85\00:17:40.19
I think we're good,
let's try the other arm.
00:17:40.22\00:17:42.09
Okay, okay. Here
we go. All right.
00:17:42.12\00:17:45.29
What I need to know,
how she's doing guys.
00:17:45.33\00:17:47.36
Good job, Dr.
Kim, now back down.
00:17:47.40\00:17:50.17
This is no joke.
00:17:50.20\00:17:51.53
Okay, now recover, Dr. Kim,
00:17:51.57\00:17:53.44
so if I was your
personal trainer,
00:17:53.47\00:17:56.40
I would tell you to get
couple of these bands...
00:17:56.44\00:17:59.51
The lighter band
which is the yellow band...
00:17:59.54\00:18:01.11
The yellow band.
00:18:01.14\00:18:02.48
Is the least resistance
and the band goes up to black.
00:18:02.51\00:18:05.91
And I have a set that
costs not that much money.
00:18:05.95\00:18:10.02
All right. I have
like five or six bands.
00:18:10.05\00:18:12.45
And then you would do
like three to five sets,
00:18:12.49\00:18:15.62
anywhere between 10 to 18 reps.
00:18:15.66\00:18:18.26
Is that right?
00:18:18.29\00:18:19.63
And you'll be resting anywhere
00:18:19.66\00:18:21.00
from 0 to 90
seconds between sets.
00:18:21.03\00:18:22.76
All right, well, let's
do 10. You want to do 10?
00:18:22.80\00:18:25.27
You said to
have that commitment.
00:18:25.30\00:18:26.97
I'm committed. All
right, Live to be Well.
00:18:27.00\00:18:29.20
Let's do it.
00:18:29.24\00:18:30.57
Well, awesome, you got
your companion here with you.
00:18:30.61\00:18:31.94
All right, I'm
ready. All right, ready.
00:18:31.97\00:18:33.88
Nice and tall. Nice and tall.
00:18:33.91\00:18:35.64
Go, one, two, lock
out all those arms, three,
00:18:35.68\00:18:41.62
right there by ears.
00:18:41.65\00:18:42.98
Four, good job,
five, good breathing,
00:18:43.02\00:18:45.45
looking good, six, seven,
00:18:45.49\00:18:49.06
good job, straight up,
eight, come on, nine, ten.
00:18:49.09\00:18:54.46
And for the last one,
I like to give bonuses...
00:18:54.50\00:18:56.16
And yes.
00:18:56.20\00:18:57.53
You like
bonuses? I love bonuses.
00:18:57.57\00:18:58.90
Okay, we're gonna do five. Yes.
00:18:58.93\00:19:00.67
We're just going
up just like this.
00:19:00.70\00:19:02.37
Oh, together.
00:19:02.40\00:19:03.74
And we're gonna count
down from five, ready?
00:19:03.77\00:19:05.31
Yes. All right. Go.
00:19:05.34\00:19:06.68
Five. Five.
00:19:06.71\00:19:08.04
Good job.
00:19:08.08\00:19:09.41
Four. Four.
00:19:09.44\00:19:10.78
Right by your ears, Dr. Kim.
00:19:10.81\00:19:12.15
Three. Three.
00:19:12.18\00:19:13.52
Come on.
00:19:13.55\00:19:14.88
Two. Two.
00:19:14.92\00:19:16.25
And one.
00:19:16.28\00:19:17.62
Good job, Dr.
Kim. Good job, Dr. Kim.
00:19:17.65\00:19:19.49
Yes.
00:19:19.52\00:19:20.86
Ooh, I feel it. That was simple.
00:19:20.89\00:19:22.22
That was simple.
And It' doable...
00:19:22.26\00:19:24.19
And you didn't
even leave your seat.
00:19:24.23\00:19:26.09
I didn't leave my seat.
00:19:26.13\00:19:27.63
That's how winners
win. Oh, I love this.
00:19:27.66\00:19:30.50
This is how winners win. Yes.
00:19:30.53\00:19:31.90
All right.
00:19:31.93\00:19:33.27
So to anyone who
wants to get started,
00:19:33.30\00:19:37.47
this is a starting point.
00:19:37.51\00:19:38.84
That is a starting
point. That is a beautiful...
00:19:38.87\00:19:40.58
And how many times a
week, three times a week?
00:19:40.61\00:19:43.28
Well, you could do this like
00:19:43.31\00:19:44.65
about three to five times a week
00:19:44.68\00:19:46.95
because it's so low-impact.
00:19:46.98\00:19:48.55
Yes, yes. All right. Yeah.
00:19:48.58\00:19:50.65
I love this. I love the color.
00:19:50.69\00:19:52.25
They come in green?
They come in green...
00:19:52.29\00:19:54.12
But that's the next level.
00:19:54.16\00:19:56.12
Yeah, the next level,
maybe you'll have this,
00:19:56.16\00:19:58.69
it maybe a little
bit more challenging,
00:19:58.73\00:20:00.66
but, you know, but it has
all these different colors
00:20:00.70\00:20:03.47
where you got
green, you got yellow,
00:20:03.50\00:20:04.93
you got red, you got
purple, you got black.
00:20:04.97\00:20:07.50
I want to graduate.
00:20:07.54\00:20:08.87
I want to move into
that 'cause black is serious.
00:20:08.90\00:20:11.14
The black is serious.
That's serious, all right.
00:20:11.17\00:20:13.74
I'm just excited,
00:20:13.78\00:20:15.11
you know, how, we as a
people of Seventh-day Adventist,
00:20:15.14\00:20:19.41
what do we need to do,
00:20:19.45\00:20:20.78
you know, you talked
about the Daniel diet,
00:20:20.82\00:20:22.78
what do we need to do, you know.
00:20:22.82\00:20:24.85
And if I could just
give a short testimony,
00:20:24.89\00:20:26.22
I was going to
the gym everyday...
00:20:26.25\00:20:28.39
Personal trainer,
four days a week and...
00:20:28.42\00:20:32.69
But I would go home,
00:20:32.73\00:20:34.26
and even though
I was vegetarian,
00:20:34.30\00:20:35.80
I was still eating that,
00:20:35.83\00:20:37.43
you know, apple
cobbler and two bean burgers...
00:20:37.47\00:20:40.27
Oh, man.
00:20:40.30\00:20:41.64
Macaroni cheese, candy yam,
00:20:41.67\00:20:43.97
so when my late
husband became ill,
00:20:44.01\00:20:47.24
I was juicing with him...
00:20:47.28\00:20:48.84
Okay, and the Lord
spoke to me, "Go, vegan."
00:20:48.88\00:20:51.55
And within 10, 11
months of his illness,
00:20:51.58\00:20:55.82
the process, the
weight just came off.
00:20:55.85\00:20:57.95
Wow!
00:20:57.99\00:20:59.32
And now I'm using,
00:20:59.35\00:21:00.69
you know tofu, beans,
and eliminated the bread,
00:21:00.72\00:21:04.76
I really tried to...
00:21:04.79\00:21:07.56
Lots of water, water.
00:21:07.60\00:21:09.43
How important is
water for our fitness?
00:21:09.46\00:21:12.83
Man, I'll tell you
when it comes to water,
00:21:12.87\00:21:15.74
I mean right...
00:21:15.77\00:21:17.11
As soon as you wake
up in the morning...
00:21:17.14\00:21:18.47
Yes.
00:21:18.51\00:21:19.84
I have my water set to
the side at room temperature.
00:21:19.87\00:21:22.44
Really? Right
there set to the side.
00:21:22.48\00:21:23.81
Room temperature
is better than cold?
00:21:23.85\00:21:25.81
For me, it is, especially,
when I wake up in the morning
00:21:25.85\00:21:28.28
because your body has
been working all night.
00:21:28.32\00:21:30.95
While you're sleeping,
00:21:30.99\00:21:32.32
the Lord, He
keeps our heart going,
00:21:32.35\00:21:33.79
our liver's doing
this job, our kidneys...
00:21:33.82\00:21:35.39
That's true.
00:21:35.42\00:21:36.76
All these things are working,
00:21:36.79\00:21:38.13
so the temperate side
00:21:38.16\00:21:39.49
of not really eating too late...
00:21:39.53\00:21:41.40
Give your body time
to recover. That's true.
00:21:41.43\00:21:44.10
And then the body's
been working and working,
00:21:44.13\00:21:46.47
and then the first thing you do
00:21:46.50\00:21:47.84
when you wake up in the morning,
00:21:47.87\00:21:49.20
you pray, and then
the body is saying like
00:21:49.24\00:21:50.94
I need some water
and just take that water,
00:21:50.97\00:21:53.07
and that's an excellent
start to move digestion,
00:21:53.11\00:21:56.24
the whole process.
00:21:56.28\00:21:57.61
But water, absolutely important.
00:21:57.65\00:22:00.12
Ironically enough,
00:22:00.15\00:22:01.48
there's a lot of
water around the world,
00:22:01.52\00:22:04.09
and our body is
more than 50% of water.
00:22:04.12\00:22:07.06
Right. That's right.
00:22:07.09\00:22:08.42
So instantly, I'm thinking
00:22:08.46\00:22:10.23
I'm gonna chose water
over any other beverage.
00:22:10.26\00:22:13.90
Yes.
00:22:13.93\00:22:15.26
Because water is that paramount.
00:22:15.30\00:22:16.80
It's interesting enough
00:22:16.83\00:22:18.17
when you talk about the
things when it comes to water,
00:22:18.20\00:22:21.50
I think about a story of
Daniel and this is our bonus C.
00:22:21.54\00:22:26.98
It's on consumption and
the water is so powerful
00:22:27.01\00:22:30.91
because when Daniel
00:22:30.95\00:22:32.28
was taken captive
with his three friends,
00:22:32.31\00:22:34.55
he said he wasn't gonna eat
the king's food in Daniel 1.
00:22:34.58\00:22:38.29
And he had the
chief of the courts...
00:22:38.32\00:22:40.02
Right.
00:22:40.06\00:22:41.39
He's like I need to do
what we normally get...
00:22:41.42\00:22:44.29
What we normally do. Right.
00:22:44.33\00:22:46.59
And he said for 10 days,
let me just drink water...
00:22:46.63\00:22:49.76
And eat healthy, got vegetables,
00:22:49.80\00:22:52.23
and all those healthy things.
00:22:52.27\00:22:54.47
And then in 10
days... In 10 days.
00:22:54.50\00:22:57.47
Daniel was...
00:22:57.51\00:22:59.27
And his friends were
smart, they were bright,
00:22:59.31\00:23:01.61
and so they
kept him on the diet.
00:23:01.64\00:23:04.28
And then three years later,
when the king looked at them,
00:23:04.31\00:23:07.82
they were 10 times
better, they were smarter,
00:23:07.85\00:23:10.55
they were wiser...
00:23:10.59\00:23:11.92
And they were stronger.
00:23:11.95\00:23:13.29
They were stronger, so
the Bible is showing us
00:23:13.32\00:23:15.76
what is the best
way, it's happy way.
00:23:15.79\00:23:18.89
And you said something to me,
00:23:18.93\00:23:20.26
you said we
could just give 10 days
00:23:20.30\00:23:21.63
to this process.
00:23:21.66\00:23:23.00
Ten days.
00:23:23.03\00:23:24.37
You know, it would just be
a manifestation of our life.
00:23:24.40\00:23:27.14
Absolutely, the
Bible showed that 10 days,
00:23:27.17\00:23:30.91
Daniel had that's planned,
that he acts for 10 days.
00:23:30.94\00:23:34.74
And then the chief of the
court was risking his life.
00:23:34.78\00:23:37.38
Risking his life.
00:23:37.41\00:23:38.75
He going against the
king doing your own thing.
00:23:38.78\00:23:41.08
And so if we take 10 days...
00:23:41.12\00:23:43.55
To say that I will eat
the grains with the rice.
00:23:43.59\00:23:46.69
I would try these beans.
00:23:46.72\00:23:48.39
I would take these
leafy greens or the carrots,
00:23:48.42\00:23:52.26
and I will just
remove any other beverage
00:23:52.29\00:23:55.56
and just
continue to drink my water
00:23:55.60\00:23:57.20
for 10 days.
00:23:57.23\00:23:58.57
Ten days.
00:23:58.60\00:23:59.93
I promise you,
00:23:59.97\00:24:01.47
not because of
what Mr. Boom says,
00:24:01.50\00:24:04.51
it's because what
is written in the Word.
00:24:04.54\00:24:06.31
In the Word of God. You
will get amazing results.
00:24:06.34\00:24:11.55
It's not me, it's
in the Bible, Daniel 1.
00:24:11.58\00:24:14.72
It's clear. Give
the Lord 10 days.
00:24:14.75\00:24:17.05
So your relationship with God
00:24:17.09\00:24:18.49
is just paramount
in this whole process.
00:24:18.52\00:24:20.96
I mean it's
absolutely everything.
00:24:20.99\00:24:24.03
It's absolutely
everything because the issue is,
00:24:24.06\00:24:26.83
you know, a couple of years ago,
00:24:26.86\00:24:28.20
three of my good friends died
00:24:28.23\00:24:30.87
within a 90-day time period
of a heart related disease.
00:24:30.90\00:24:34.90
Wow.
00:24:34.94\00:24:36.27
And they were
married, and they had kids,
00:24:36.30\00:24:38.84
and I said to myself,
00:24:38.87\00:24:41.18
Franz, am I doing everything
00:24:41.21\00:24:42.88
what I can do
to help the masses.
00:24:42.91\00:24:45.78
The Lord gave this to me
as a thing to communicate
00:24:45.81\00:24:49.55
and to minister,
am I doing enough?
00:24:49.58\00:24:52.75
And I said to
myself, I can do more.
00:24:52.79\00:24:55.49
You can do more. I can do more.
00:24:55.52\00:24:57.33
And so this is
what I'm doing. Yes.
00:24:57.36\00:25:00.33
Doing more.
00:25:00.36\00:25:01.70
You know, rest is important too,
00:25:01.73\00:25:03.83
that we get enough rest.
00:25:03.87\00:25:05.20
That's something
that I'm guilty of.
00:25:05.23\00:25:06.57
I'll just work myself,
00:25:06.60\00:25:08.04
work myself trying
to serve others and,
00:25:08.07\00:25:11.44
but I must take care of myself,
00:25:11.47\00:25:12.91
and that's one of
the eight principles
00:25:12.94\00:25:14.84
of health to rest,
00:25:14.88\00:25:16.64
and so how
important is rest to our diet?
00:25:16.68\00:25:18.81
Well, rest is
very, very important
00:25:18.85\00:25:21.18
if we're working out,
00:25:21.22\00:25:22.55
and we're lifting
weights, our body breaks down,
00:25:22.58\00:25:25.55
and we take a
good healthy protein
00:25:25.59\00:25:27.79
that's in beans,
00:25:27.82\00:25:29.16
there's protein also
in fruits by the way.
00:25:29.19\00:25:31.09
You take this good
protein, and then you rest.
00:25:31.13\00:25:33.96
And the body...
00:25:34.00\00:25:36.10
What the body does at night...
00:25:36.13\00:25:38.53
Yes.
00:25:38.57\00:25:39.90
The Lord designed it
for us to rest at night.
00:25:39.93\00:25:43.34
Yes.
00:25:43.37\00:25:44.71
So that He could get our
bodies rebuilding these tissues,
00:25:44.74\00:25:48.91
rebuilding the muscles,
00:25:48.94\00:25:50.41
and it would not work
properly or as effective
00:25:50.45\00:25:55.48
if we do not
have the proper rest.
00:25:55.52\00:25:58.15
And so for me, that's
also a challenge for me,
00:25:58.19\00:26:00.39
but I said to myself
let me start with six hours.
00:26:00.42\00:26:03.69
Six hours.
00:26:03.73\00:26:05.06
Sometimes, I get
sometimes five hours of sleep.
00:26:05.09\00:26:07.30
Even I got to
practice what I preach
00:26:07.33\00:26:09.40
but as I get six hours,
00:26:09.43\00:26:10.80
and I see how I could
rest sometimes during the day
00:26:10.83\00:26:14.17
if possible like 30 minutes
00:26:14.20\00:26:15.70
in between of my lunch
break of different things.
00:26:15.74\00:26:19.21
The body knows it when
you get that proper rest.
00:26:19.24\00:26:22.11
Sometimes, when you
finally get a length of rest,
00:26:22.14\00:26:25.45
you seem like you're
little bit more tired...
00:26:25.48\00:26:26.82
Yes.
00:26:26.85\00:26:28.18
And that's the body telling you,
00:26:28.22\00:26:29.55
it's like listen,
00:26:29.58\00:26:30.92
the reason why you're more tired
00:26:30.95\00:26:32.29
is because this is
what you need more of...
00:26:32.32\00:26:33.66
And then eventually,
00:26:33.69\00:26:35.02
the body will change
from surviving on four hours
00:26:35.06\00:26:39.73
to excelling with eight.
00:26:39.76\00:26:41.73
With eight.
00:26:41.76\00:26:43.10
Well, this has been a
lot of good information,
00:26:43.13\00:26:45.47
I'm excited.
00:26:45.50\00:26:46.84
I'm going to pull
out my resistant bands
00:26:46.87\00:26:48.80
that I have
already in my closet...
00:26:48.84\00:26:50.81
Okay. And start using them.
00:26:50.84\00:26:52.97
And I just want
to encourage everyone
00:26:53.01\00:26:55.78
to take a good
look at your health.
00:26:55.81\00:26:57.71
Take a good look at the
time that you're spending
00:26:57.75\00:27:00.68
where you could be doing
more to be a healthier person.
00:27:00.72\00:27:05.02
We need to live to
be fit... Absolutely.
00:27:05.05\00:27:08.52
So that we can do
the work of the Lord.
00:27:08.56\00:27:11.06
And I'm guilty of
not getting enough rest
00:27:11.09\00:27:14.20
and not enough water,
00:27:14.23\00:27:16.56
and I'm using
lot of lemon water,
00:27:16.60\00:27:19.23
and I'm also being
able to tell myself, Kim,
00:27:19.27\00:27:23.61
cut the day off,
go home and rest.
00:27:23.64\00:27:26.34
Well, listen, Mr. Boom,
00:27:26.37\00:27:28.48
I'm excited, you know,
00:27:28.51\00:27:29.84
give it to us one more
time before we close out.
00:27:29.88\00:27:31.71
Give us that, you
know, send off one more time.
00:27:31.75\00:27:34.15
I tell you what?
00:27:34.18\00:27:35.52
The Lord has given
it within me freely.
00:27:35.55\00:27:38.29
And I will give it
to you freely as well.
00:27:38.32\00:27:40.36
It's your boy, Franz "Mr. Boom"
00:27:40.39\00:27:42.42
and we dropping the boom, baby.
00:27:42.46\00:27:44.53
Boom.
00:27:44.56\00:27:46.96
You're happy to be alive today,
00:27:47.00\00:27:48.46
I'm happy to be alive
today, isn't God good?
00:27:48.50\00:27:51.23
God is so good.
00:27:51.27\00:27:52.60
This is how we
should live everyday.
00:27:52.63\00:27:53.97
Everyday.
00:27:54.00\00:27:55.34
The Lord gives it to
us, and we freely give it.
00:27:55.37\00:27:56.71
Well, listen, thank you so much
for coming on Live to be Well.
00:27:56.74\00:27:59.64
And let's
continue to live to be fit.
00:27:59.67\00:28:02.78
I'm Dr. Kim. God
bless. God bless.
00:28:02.81\00:28:05.38
Thank you,
Franz. You're welcome.
00:28:05.41\00:28:07.02