Action 4 Life

Lunch

Three Angels Broadcasting Network

Program transcript

Participants: Casio Jones (Host), Lynne Thompson Cundiff

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Series Code: AFL

Program Code: AFL000011


00:30 Hello my name is Casio Jones and
00:33 you are watching Action 4 Life.
00:35 For today's workout you are going to need your Physio-ball
00:37 and going to grab your dumb bells.
00:39 We are going to show you some cool exercises, but first
00:42 lunch, do you know what to eat for lunch?
00:44 Do you understand what lunch is?
00:46 Well in our segment we are going to show you today will
00:49 give you an insight on lunch and if you are making
00:51 the right choices.
00:52 But remember at this time I want you to do your warm-up,
00:56 do some sort of jumping jacks, full body movement, move
00:59 around your house and get yourself all worked up.
01:02 Let's go and check out this lunch bit.
01:04 Check it out:
01:32 We are here in the kitchen, Christina and myself,
01:35 and we are going to continue to talk about when we went
01:38 through the grocery store and grabbed some side items.
01:40 We had some brown rice and Mac and cheese.
01:44 Do you know there is a lot of people out there who just
01:48 consume Mac and cheese just for lunch?
01:50 Sure! There is a lot of guys and this would be their lunch.
01:55 It's quick, quick and easy and they think
01:57 they are eating well.
01:58 An average serving size of Mac and cheese is about a cup.
02:02 And that contains about 6 g of sugar,
02:06 so a cup is 6 g of sugar.
02:09 But that is only a cup, an average guy would eat the whole
02:14 box which is about three servings.
02:16 So now we are talking about 18 g of sugar.
02:20 Which would be about right here.
02:25 That much sugar, it doesn't seem like a whole lot.
02:27 No! I cook my Mac, I eat my Mac and feel like I'm getting
02:35 thirsty, but I want to be healthy.
02:37 So I'm going to grab my vitamin water,
02:40 remember my vitamin water?
02:42 It's water with vitamins, but when we look at this I am
02:47 going to drink the whole container, I know I'm going to
02:50 drink the whole container, what person sits down and drinks
02:53 half of a container of a bottle of juice?
02:55 Or a bottle of vitamin water?
02:57 This has 2.5 servings which is equivalent to 32 g of sugar.
03:04 Which is right here, once again, why don't you take it down?
03:12 I'll think about it!
03:14 It's amazing that you won't throw that down,
03:16 but we will chug this down.
03:17 Alright we have our vitamin water and we had our Mac and
03:23 cheese, I'm full now and I'm done with lunch.
03:26 Let's see how much we actually really consumed.
03:28 Let's take our 18 g of sugar, which was the Mac and cheese.
03:34 Let's go ahead and grab our vitamin water.
03:41 Here we are here, here's our lunch, enjoy, 50 g of sugar.
03:46 Yummy, so when you are at home are we making good choices
03:51 at lunch? What do you think?
03:53 We thought it was good. Yeah!
03:56 In the end it was a lot of sugar. It is!
04:00 That's right, it is so important in understanding what you
04:03 keep putting in your body.
04:04 Okay I'm ready to get started in our workout today.
04:07 With me I have my friend and partner in crime, Lynne.
04:11 How are you doing? I'm doing great!
04:16 When I said partner in crime that is just an expression
04:20 to say that she is my good friend, it is not like we are
04:24 doing anything we shouldn't be doing.
04:25 Okay because exercising is fun, right? Right!
04:27 Our first exercise for today, because we did our warm-up
04:30 like you did your warm-up while watching our story.
04:33 Were going to do on the mat, bring your mat here
04:36 in the center.
04:37 I'm going to show everybody at home how to do this exercise.
04:39 This is a Casio exercise, I guess you call it that because
04:42 we do not have a name for it.
04:43 You put your feet here and I will get your
04:45 dumb bells for you.
04:46 This is going to work, grab your dumb bells right there.
04:50 She's going to have her legs straight on the Physio-ball.
04:55 In this position she's going to hold her lower body,
04:57 it has to stabilize at the hips, and her abdominals,
05:00 and her legs, stabilize this ball in one position.
05:03 She is going to open her arms out to the side and down
05:05 to work her chest as a fly.
05:07 Then she's going to keep her arms straight and raise her
05:10 upper torso up.
05:11 That will work her abdominal muscles.
05:13 We are going to fly and crunch up.
05:15 Once again the legs are actually working even though
05:18 they are not moving, they are involved.
05:19 Okay, I'm going to get in position too.
05:21 Don't start counting yet.
05:23 Oh don't worry I will wait.
05:25 You will wait!
05:34 Alright here we go.
05:37 Alright let's go to work, let's knock out 12.
05:44 Here's one, two, three,
05:55 four, five, six,
06:06 seven, I'm feeling these in my chest, do you feel them
06:08 in your chest? Yep!
06:10 Eight, it is important that you us appropriate weights.
06:12 Not a heavyweight because your arms are straight.
06:14 We don't want to put too much strain on our shoulders.
06:17 Two more, one more.
06:26 Excellent good job!
06:27 How did you feel with those?
06:33 Let's get our mats out of the way and go into
06:36 our active rest.
06:37 Part of our program, what we do is we do something that
06:41 conditions our muscles and now we are going to do something to
06:43 condition our body and get our heart moving.
06:45 I call these the Grouchos, it's like a jump lunge and
06:49 shuffle, let's call it a lunge shuffle.
06:52 Let's start with our right leg forward and we are going to
06:54 shuffle forward.
07:01 Isn't Groucho like this?
07:11 How are you feeling? I'm doing great!
07:13 Now if you can't move your arms just move your feet.
07:20 That's a good job. That's a lot of work!
07:24 It is a lot of work because you are moving your legs and
07:26 your arms and you are moving.
07:28 Thus active rest, and it's legal to say that, active rest.
07:32 That's a oxymoron! What did you call me?
07:38 Alright we are going to do our side lunges, grab your
07:41 Medicine-ball and we are going to do the side lunge.
07:44 You get in position again and we will demonstrate.
07:47 She is going to step out to her side and take the ball down.
07:51 Step to the other side and use her ball to support her.
08:00 Now what she is doing, stop right there, this is good.
08:05 She is actually shifting her glutes back like in a pool
08:10 table back pocket, her legs are 90° and she is sitting back
08:14 using the ball down and pushing back in.
08:16 It is working her outer legs and her inner thighs.
08:29 Let's do 10 each side and we will start to the right.
08:34 Take your Physio-ball down to the side, one.
08:40 Two, were just using the ball to give us a little balance.
08:45 Three, four, five,
08:56 six, this is working our inner thighs.
09:03 Seven, eight, nine, last one and 10.
09:12 Beautiful, good job!
09:15 Now it is our active rest time again.
09:19 There you go, active rest.
09:22 Okay are you ready? I ready let's go.
09:32 I feel like I'm on Broadway.
09:39 Who's on Broadway, Annie? I like the King and I.
09:43 The Lion King! King and I, no the Lion King.
09:47 There was a King and I wasn't there?
09:49 But I meant to say Lion King.
09:51 Simba, that was his name right?
09:55 Excellent, good job.
09:57 I was 25 seconds, trust us, people at home, we are working.
10:00 Next exercise were going to move on with the Med-Ball pass.
10:04 Hey this is the cool one, want 8 pounds, or 10 pounds?
10:07 Let's do eight.
10:12 You see this in videos, and watch it on TV, but you need to
10:15 have yourself a Medicine Ball and a friend.
10:18 Okay I'm going to pass to my right, rotate a round.
10:23 Two, three, four,
10:30 five, six, were working our oblique's.
10:37 Seven, eight, nine, and one more.
10:44 We'll go the other side now.
10:47 One, two, three,
10:53 four, five, six,
10:59 seven, eight, nine, so important to have a partner.
11:05 that's the same height as you, Beautiful, there you go.
11:12 Now we are going to do our active rest again, modified.
11:17 Let's cool, no lunges?
11:21 I think she'll like that one.
11:23 Okay let's step forward.
11:24 Here we go.
11:39 20 more seconds.
11:42 It's much easier isn't it? This is nice!
11:44 Feels like we're teaching aerobics.
11:47 It kind of feels the same.
11:48 Don't they make a lot of noise in aerobic classes?
11:53 It's for motivation.
11:57 It's the fun factor.
11:58 Okay I like that it's all about fun, good job!
12:00 Now were going to move on to our next exercise.
12:03 Travel shoulders, I like this one.
12:05 Grab a dumbbell, are you going to use those?
12:12 Now for your travel shoulders imagine a clock.
12:17 You start at 12 o'clock position then you have one o'clock,
12:20 and you have two o'clock, and three o'clock.
12:23 Back to 12 then you have your 11 o'clock, 10 o'clock,
12:26 and nine o'clock and we are going to do with the arms
12:30 raise to the front, come down to one o'clock, 11 o'clock
12:35 Back down to 10 o'clock two o'clock, and back down.
12:38 Now to the nine o'clock and three o'clock.
12:40 Come back into 10.
12:42 Come back into 11. And one, and then back to 12.
12:47 Keep going.
12:49 1 and 11, how are you feeling these?
12:54 10, nine and three back in 10 and two.
12:58 One and 11, back to 12.
13:03 It is a different way of working your front deltoids,
13:07 let's keep going, nine and three, once again you are
13:12 not using heavyweights.
13:13 Keep your arms straight, right Lynne?
13:15 Exactly!
13:16 You do not want to put too much strain on your shoulders.
13:19 Okay let's do two more.
13:24 I feel these burning, burning, Burning.
13:28 When you burn you have lactic acid building up.
13:30 Let's stop right there, beautiful good job,
13:33 put them down.
13:34 Now we are going to go back or active rest and Lynne is
13:38 doing mod on this you ready, let's go.
13:49 How are you doing over there? I'm okay.
14:10 Excellent, good job.
14:12 Here's the time where if you have any questions just send
14:17 us an e-mail at:
14:32 We had e-mail from Angelique.
14:35 Angelique is stationed at Fort Bragg's, Fort Knox.
14:44 She had this question, hey Casio one of my brothers has went
14:48 into the military and he came back and looked so different.
14:52 He was like more stronger.
14:55 She said is it possible to change fat into muscle?
14:58 Have you ever heard that before? Absolutely, all the time!
15:01 But here's the problem, you can't take fat and
15:05 turn fat into muscle.
15:06 Imagine you have a bottle and you're bottle has water and
15:10 oil mixed together.
15:11 You shake them up and you see a separation.
15:14 Have you ever seen that? Yeah!
15:16 The thing of it is they do not mix.
15:20 Fat and muscles don't mix so you have to do the appropriate
15:23 exercises which is aerobic exercise at a certain intensity
15:26 and that causes your body to burn the fat.
15:30 When you do your muscle training your resistance training,
15:33 that stimulates your muscles.
15:34 A lot of times people sat to do the exercises and say that
15:37 they don't like working out because it make me bigger.
15:39 The problem is they might be spending a lot more time
15:42 lifting the weights developing the muscle and not doing enough
15:44 to get rid of the body fat.
15:46 Not enough cardio. Not enough cardio yeah!
15:47 Alright our break is over let's get back to work,
15:50 are you ready? I'm ready to work.
15:52 Our first exercise, do your mat in position.
16:05 We are going to do our crunches.
16:06 Put your feet on top of the ball.
16:12 Are you ready let's fly them up.
16:15 Here we go one, two,
16:24 three, four, five,
16:33 six, seven, eight,
16:42 nine, 10, and two more.
16:50 Are you with me Lynne? I'm with you!
16:53 Alright my wing woman.
16:56 Here we go, let's go.
16:59 Let's go back to our Groucho again.
17:06 Are you going to do the low mod? Yep!
17:08 Here we go.
17:26 Once again, active rest we are doing something.
17:28 If you find is still difficult for you, you can go right
17:31 into the mod like Lynne is doing and stepping back.
17:34 If you want to step it up to what I'm doing.
17:39 With a little bit more bounce, a little more explosive work.
17:44 Excellent, good job.
17:50 We been working on that one.
17:52 So I'm proud that you got it.
17:53 Okay were going to our side lunges with the ball.
17:56 Grab a ball and will do our side lunges.
18:03 Okay let's go to work 10 to each side.
18:27 We use the Physio-ball for balance and it makes this
18:32 exercise a little more exciting.
18:34 It gets our upper body involved.
18:38 This is the last one.
18:43 Beautiful, good job.
18:47 Alright it's our active rest.
18:49 Here we go, I'm going to time it this time.
18:51 Let's do 25 seconds, let's go.
18:53 It's kind of like the shuffle.
18:56 10 more seconds.
19:09 How are you feeling Lynne? Great!
19:13 I love this! It feels good to move.
19:16 Excellent, good job.
19:20 It's all about life isn't it? It's about life and moving!
19:22 With that saying, you can rest when you're dead.
19:26 I think that is it.
19:28 So I guess we should always keep doing something
19:32 the best we can.
19:33 Are I'd let's get our Med-Ball.
19:35 This is going to work on our oblique's and a rotation,
19:40 come this way, are you ready?
19:42 Here we go, that's one, two,
19:45 three, four, five,
19:54 six, seven, eight, take stress off don't lock your knees.
19:59 Nine, and the last one, 10.
20:04 You hold it, we'll go to the other side, ready?
20:06 That's one, two, three,
20:14 four, five, six,
20:20 seven, eight, nine,
20:25 and 10.
20:29 You know I had nightmares as a child.
20:31 There was this ride at the amusement Park where the car
20:35 spins, and then the arm goes up and down and it spins.
20:38 Like the teacups.
20:40 I don't know what you call them but every time I see that
20:42 I run the other direction.
20:43 I had a bad experience as a child.
20:45 You see I'm traumatized.
20:49 People at home do the mod.
20:55 You know low intensity does it mean low impact.
20:57 Exactly, exactly.
20:59 Actually said that wrong, low impact doesn't always mean
21:02 low intensity, sorry.
21:04 Yeah I knew that's what you meant to say.
21:14 One more, excellent, good job.
21:20 Let's get our dumbbells and do travel shoulders.
21:27 Once again we are going to start at 12 o'clock position.
21:30 Were going to go to one o'clock, two o'clock, three o'clock.
21:34 We are at the same time going to be going to 11 o'clock,
21:38 10 o'clock and nine o'clock.
21:40 A dumbbell in each hand and let's go.
21:42 That's one back down, 10 and two, nine and three.
21:49 11 and one, and 12.
21:54 Back to one and 11, 10 and two, nine and three.
22:00 10 and two, beautiful, keep going.
22:11 I'm feeling these, let's stop and eight this time.
22:15 What do you think? I think it's working!
22:18 Are I'd let's keep going, we'll go to 10.
22:27 This works your front deltoids and also your back
22:31 in your site deltoids.
22:33 Good job, okay put them down.
22:38 Active rest time, alright let's go.
22:51 So Lynne. Yes Casio. Are your kids active too?
22:56 My kids are very active they go from sport to sport.
23:02 So you are a mom and in example aren't you?
23:04 I try to be.
23:08 Excellent good.
23:09 Listen mom's at home, you have to understand that your
23:14 kids are watching you.
23:15 Fathers at home, your kids are watching you, be an
23:18 ambassador, be a role model for your kids.
23:21 Isn't that important?
23:22 So they can learn how to live a healthy lifestyle.
23:24 Okay I'm getting winded, wow.
23:26 That was quite a workout.
23:28 So low impact, what was that again?
23:31 Low impact does not always mean low intensity.
23:35 That's right, that is so true.
23:38 Well are you ready to go to our wellness tip? I'm ready!
23:40 Let's go to our wellness tip.
23:42 You guys check this out:
23:48 people in developed nations,
23:52 By one third!
23:56 By one half!
23:57 Women underestimate their weight more often than men.
24:03 Wow, overestimating I'll tell you that.
24:06 It is amazing how you have that big plate when you go out
24:09 to a restaurant and what do they do, they load three or
24:12 four servings on that plate.
24:13 You're getting your money's worth.
24:15 That's something about buffets, you go to a buffet you feel
24:18 like you have got to keep eating because you pay one price.
24:21 We have to get our money out of it.
24:22 Hey the secret is, number one,
24:27 automatically take half of your food and say, by putting it
24:30 off to the side, say hey with this in a doggy bag for me
24:33 and take it home for you later.
24:34 You could have a for lunch maybe so you are reducing the
24:36 servings that you are eating.
24:38 Are you ready to stretch out? I'm ready!
24:40 Let's cool down, let's grab our mat.
24:45 Let's do our hamstring stretch again.
24:49 We did a lot of lunges.
24:58 See how flexible Lynne is, she can go all way down and
25:01 reach her toes, if you can't you can stop right where you are
25:03 and keep your back straight.
25:05 Do not bend your back, bend at you're waist.
25:08 If you can bring your toes back in and get more of a
25:12 stretch on your hamstring.
25:14 You want to breathe and enjoy your stretch.
25:18 If you are feeling this more in your lower back,
25:19 you need to rotate yourself back up and then you will get
25:23 more on your hamstrings.
25:25 Exactly, let's switch legs.
25:35 10 to 30 seconds? Yeah 10 to 30 seconds.
25:38 Nice static stretch.
25:40 There are so many different types of stretching.
25:43 There are.
25:44 Most important thing is to incorporate some type of
25:47 stretching into your program.
25:49 You start off by doing a good static stretch for like
25:51 10 to 15, 20 seconds and if you're doing some type of sports
25:55 specific be more aggressive with different types of
25:58 stretches to help you better.
25:59 Alright let's do inner thighs? Yeah!
26:10 Hold yourself in and get a good glut stretch.
26:17 You notice our head, we are not slouching down.
26:18 Put your heels together and hold yourself up right and
26:22 straight, breathe to take the pressure off your diaphragm.
26:25 Get a good flow of oxygen straight through your body.
26:28 Give the oxygen to every single cell of your body to help
26:30 heal it and repair a move a lot of waste.
26:33 Lactic acid, when you breathe your body buffers it out.
26:38 That's a great system.
26:43 We have no idea how good we have it.
26:45 Our Creator is awesome.
26:48 He absolutely is.
26:50 Alright you sit there and enjoy yourself, I'm getting ready
26:53 to close this out.
26:56 Why do Army troops have physical training every morning?
26:59 Each soldier needs to be physically fit to complete his
27:02 part of the mission.
27:03 Are we not soldiers for the Lord?
27:05 In this spiritual battle we need to be active soldiers who
27:09 are fit spiritually and physically fit.
27:11 So can you do your part?
27:14 God can help you.
27:15 I'm Casio reminding you that action is the key for life.
27:19 It is my prayer that the Lord gives you strength and
27:22 encouragement to be active every day.
27:25 God bless and see you next time.
27:27 Thanks for watching, bye-bye.


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Revised 2014-12-17