Action 4 Life

Dinner

Three Angels Broadcasting Network

Program transcript

Participants: Casio Jones (Host), Lynne Thompson Cundiff

Home

Series Code: AFL

Program Code: AFL000012


00:30 Hi my name is Casio Jones.
00:32 And you are watching Action 4 Life.
00:34 Heh for today's workout all you need is your Physio-ball,
00:36 a dumb Bell, a chair or a bench.
00:39 Now some of you guys out there might be trying to lose weight
00:42 and you said hey what am I going to have for dinner?
00:45 Some of you grab some type of a meal that you think could be
00:48 something good for you, are you really sure it is good for you?
00:51 So we are going to check this story out.
00:53 While you are watching the story do a little warm up.
00:56 Do something to get yourself moving and your blood flowing
00:58 through your body and have a great warm-up so when we come
01:00 back we can go right to our workout.
01:02 Let's check this out!
01:30 We are here in the kitchen with my friend Christine.
01:32 Remember Christine we were in the grocery store and
01:35 were looking at certain items and picked out some juices?
01:40 Well we're going to talk about dinner.
01:43 You would be surprised that a lot of people grab a Lean
01:47 Cuisine, something real healthy to eat.
01:51 I remember that my mom always told me that you should eat
01:55 breakfast like a king, lunch like a working man, and
02:00 dinner like a poor man.
02:02 So a Lean Cuisine serving size is very portioned out.
02:05 So I guess we would consider that like a poor man eating
02:08 a very small amount.
02:09 But I want to have some juice with mine, remember
02:13 we talked about juice?
02:14 This is a good choice of juice, a lot of kids drink this
02:18 at home and it is 100% fruit juice.
02:20 It has 26 g of sugar, an average serving size is 8 ounces.
02:28 Let's pour this out and be real on how much someone consumes.
02:44 Now are you going to just drink that?
02:47 No, would you drink this much?
02:50 You wouldn't have just as much.
02:52 Probably a little bit more.
02:54 Let's try this again.
03:00 Okay let's see how this looks.
03:04 That looks better.
03:05 Okay that does look a little better.
03:07 So we have 2 cups of juice.
03:10 So now let's look at the sugar content that we will consume.
03:15 Lean Cuisine has 4 g a sugar, not bad.
03:17 4 g of sugar, not bad.
03:21 Fairly safe, okay!
03:24 Then we are going to have our juice, remember our juice had
03:27 with one serving 26 g of sugar.
03:30 So we did 2, so let's do the math, 52 g of sugar.
03:37 Once again drink it. I can't!
03:40 But we will quickly drink this.
03:44 Now so we had for dinner our juice and a Lean Cuisine.
03:48 Let's combine them together and there is our dinner.
03:53 Once again, are we really making a healthy choice?
03:57 We think we are, but are we?
04:03 That's right it's very important to understand what you
04:05 are eating and check the labels because it can be very
04:07 deceiving if you're not looking at it and checking
04:10 your portions and size.
04:11 I've had a good warm up and am ready to get going.
04:13 Are you ready to get going, I am.
04:15 We have a great workout for you today.
04:17 Once again I have my friend Lynne with me.
04:18 Lynne how are you doing? I'm doing good.
04:24 Okay our first exercise we are going to do is a squat.
04:26 But we are going to do a variation to the squat.
04:28 We are going to call it a stagger squat.
04:29 Go ahead and sit down.
04:31 In a normal squat you sit with your feet together.
04:37 Neto come in here a second so people can see this.
04:39 In a normal squat your feet are together and you are
04:41 making this 90° angle here.
04:42 What we are going to do different with this squat,
04:44 remember when you are doing your squat you want to put the
04:46 weight even on your toes and heels and inner part of your
04:48 foot as you are standing up.
04:50 We are going to do this little different.
04:52 We are going to staggered by bringing this 1 foot back
04:54 a little bit, so you can see the line is off.
04:56 This will place a different emphasis on the body.
04:59 It will make it a little challenging.
05:01 We are also going to step it up a notch.
05:03 Were going to hold a dumbbell and dumbbell press at the same
05:06 time, okay stand up and press.
05:07 Excellent, back down.
05:09 So we're doing a stagger squat and a shoulder press.
05:11 We are going to do 10 each side.
05:14 Alright are you ready? Ready!
05:17 Here we go, once again your right foot is going to be back.
05:20 Left foot is forward and staggered off.
05:21 Were going to sit down and here we go.
05:23 That's one, that's two
05:29 three, four, five,
05:38 six, seven, eight,
05:43 I want you to use a chair or a bench at home.
05:45 Nine, because this is different because you are using
05:48 a stagger, 10.
05:50 Beautiful let's switch legs and arms.
05:52 It is okay to use a chair because were practicing good
05:54 range of motion.
05:55 Let's go, one, two, and some say hey Casio, I don't need
06:02 a chair I've been working out for a long time
06:04 and I can do this.
06:05 Go right ahead, remember this is all about you, it is not
06:09 about anybody else.
06:10 Do your best and listen to your body and have fun.
06:17 I was thinking to add when you sit down, sit down soft.
06:20 You sit down soft, you do not want to slam yourself down.
06:22 Good job! Excellent!
06:26 Now active rest.
06:29 Part of the workout on our program we do something to get
06:32 our heart moving, right?
06:34 This time were going to put our arms out in front of us
06:36 and we are going to bring our knees up to hitting our hand.
06:39 We will start with our right leg first and here we go.
06:41 One, two, three, it looks easy.
06:44 But you have to lift your legs up.
06:55 We are actually working our upper body as well because
06:57 you have extended your arms out.
06:58 Your muscles have to fire to hold your arms in position.
07:03 Those posture muscles. Posture muscles, that's right.
07:05 It's all about working the muscles in your upper body and
07:08 your upper back to help keep you upright.
07:10 One more, excellent, good job.
07:17 Now I have a lot of clients that say Casio, I want to
07:20 develop a nice glute, what is the best exercise?
07:22 Sometimes people think squatting is a good exercise in
07:25 developing that, but really it is one called glute blaster.
07:29 Do you want to try it?
07:31 Absolutely!
07:35 You get in position and I will explain to people how to
07:37 do this, get in all four position.
07:40 All four means both knees on the ground and both hands
07:43 on the ground in this position here.
07:44 Take this leg here and her heel is going to face toward
07:48 the ceiling and she will push up toward the ceiling.
07:52 Then bring it back down.
07:53 This is working her glutes. Yes it is!
07:58 If she was one of my clients and I wasn't working out
08:01 with her, I would put my hand right here and do a little more
08:04 resistance, can you feel the difference?
08:06 You are very funny now! Yes I'm very funny.
08:08 Okay I will go and do them with you.
08:10 We are going to raise this up a little bit.
08:15 I will do with an arm lift.
08:19 I'm going to give you a little room here.
08:21 I'm not going to hit you, I'm a trained professional.
08:24 I'm just going to give you some space.
08:25 You are so kind.
08:27 Let's go with our right leg up first.
08:30 We will do a rear kick.
08:35 Once again pushed your heel toward the ceiling.
08:37 Five, six, seven,
08:42 eight, nine, 10, good job.
08:47 Let's switch legs and one, two
08:52 now here's where I'm going to do my arm raise for you guys
08:53 at home, as I'm going up I will raise my arm.
08:57 That's why I have moved.
09:01 Nine, one more and 10, excellent.
09:05 Excellent, good job!
09:09 Okay hi knees, active rest again, right leg first.
09:11 One, two, three,
09:16 four, five, here's a modern version!
09:19 A little lower, eight, nine,
09:25 10, two more, 11, 12.
09:30 Beautiful, good job.
09:34 A little winded, but that is okay.
09:36 Let's grab our balls and do another exercise.
09:43 This is called Ball abductors.
09:49 We are going to use the ball to stabilized us.
09:52 We are going to lean against the ball and our knee will be
09:55 very straight against the ball.
09:58 You can do a grip here like you're hugging it.
10:10 Arm out to the side and what were going to do is lift this
10:12 one leg off the ground.
10:14 Okay here we go.
10:15 One, two, three, four,
10:21 five, six, seven, eight,
10:26 nine, 10, beautiful other side.
10:30 Don't think if you had your arm out there you had to reach.
10:35 That was just for balance.
10:39 Ready, let's go, one, two,
10:44 three, four, five, six,
10:50 seven, eight, nine, 10, wow.
10:56 I did realize this is going to be such a glute exercise
10:59 routine today.
11:00 I felt that, did you feel those? I definitely felt those!
11:04 Here we go, high knees again.
11:05 Bring them up and feet together, let's knock out 12.
11:09 One, two, three,
11:15 four, five, six,
11:21 seven, eight, nine,
11:27 10, 11, and 12, excellent.
11:34 Whoa, I'm excited.
11:41 Let's grab our dumb bells and you can grab mine for me
11:43 while you are there.
11:45 Thank you, such a kind person.
11:48 Remind me to put you on my Christmas list.
11:50 Were going to do an exercise called cross hammer curls.
11:53 What is going to take place as we are going, hammer curls
11:57 are different grips that you hold with your palms facing
12:01 towards you and you are curling up.
12:03 But this is different, were going to cross our body.
12:05 We are going to bring our elbows in position and curl up.
12:08 And then back down.
12:10 Alter your arm and then curl up and then back down.
12:13 You want to bring your dumbbell toward the midline of you
12:15 body, once again your arms will stay still.
12:31 Six, seven, you want to once again keep your
12:36 posture straight and let your arms do all the work.
12:39 You do not want to slouch in and get your body swinging
12:42 creating momentum because you are taking away from your
12:45 biceps, your form and what you are trying to do.
12:47 This is the last one, all right good job.
12:51 Let's go back to high knees again.
12:55 Let's go arms out.
12:57 One, two, three,
13:02 four, five, six,
13:08 seven, eight, nine,
13:14 10, 11, 12, is it getting harder? No!
13:18 Good job, good job okay.
13:20 This is time in our segment and we like to talk about our
13:24 e- mails that we have got.
13:26 Someone sent in the question, his name was Robert from
13:28 Chicago, and Robert sent an e-mail to us.
13:30 He said my wife is having this concern about losing her glutes.
13:38 Her glute area and she wanted to know what the best thing
13:41 to do, what do you recommend to your clients?
13:43 Well we just did one in that last exercise that you did.
13:47 We did the glute blast.
13:49 We did the glute blast definitely and that
13:51 helps strengthen.
13:52 Have you received someone a little older shuffling?
13:54 They don't have any glute strength.
13:56 It is a good exercise and very important to have all your
13:59 muscles conditioned because when it comes to movement all
14:02 have a particular part in that.
14:04 If one is weak it can set you up for injury and you
14:07 can't do it properly.
14:08 It is a whole change. It's a whole change.
14:11 So once again if you have any questions and would like to
14:15 learn something about the show, go ahead and send us
14:17 an e-mail at:
14:26 How are you feeling? I'm feeling good!
14:28 Are you ready to keep going? Let's get some water.
14:29 Where my water go? My waters not out here.
14:34 I've got no water.
14:35 Okay you drink for me.
14:37 Imagine I'm drinking water.
14:39 Gulp, gulp, gulp, gulp.
14:44 Hang on a second, he's got my water.
14:46 Thank you Ben, that is great.
14:50 It is so important, no matter what you are doing, take the
14:53 time to hydrate yourself.
14:54 It's amazing how Christ called Himself the Living Water.
14:58 It is something we need, our body needs it so badly.
15:03 Okay back to the top.
15:04 I'm ready to get going.
15:05 Let's grab our dumb bells and we will do our stagger squat
15:09 once again it is a squat we are doing.
15:11 Our feet are normally straight in line for a normal squat.
15:15 But we are going to put 1 foot slightly backwards.
15:19 Let's get down and will do a shoulder press up.
15:22 One, two, three,
15:30 four, five, six,
15:38 seven, eight, nine,
15:45 one more, 10.
15:46 Hey when you work out, do you have a partner you work out
15:48 with on a regular basis?
15:50 I have a running partner.
15:51 Does it make a difference when you have a running partner?
15:53 Absolutely, it is my therapy every day.
15:55 Therapy, does that mean you talk to each other,
15:57 or do you just run together?
15:58 We run and talk.
16:00 Are you working hard enough if you can talk?
16:02 Yes I am working cardiovascular.
16:05 Okay let's go on the other side, 10 this side.
16:08 Let's sit down, that's one, two,
16:15 three, four, five,
16:22 six, seven, eight, I'm feeling these,
16:30 how are your shoulders? 10, good job.
16:36 High knees active rest again, let's go.
16:38 Now if you are at home and feel like hey Casio, you are
16:42 working me too hard.
16:43 That is okay, slowdown, stop, catch your breath and jump
16:46 in when you are able to.
16:48 Now back to that question, here is the thing people.
16:51 It is so important to the right exercise to reduce the
16:55 body fat, your muscles are there.
16:57 You can develop more muscle but you have to move the body fat.
17:01 Control your eating habits, healthy eating habits, good
17:05 aerobic program, portion size is so important, and a good
17:09 resistant training program.
17:10 And this one is important, and a healthy mind.
17:13 You have to keep yourself staying positive.
17:16 Exercise, exercise your mind.
17:18 It does, but it is so important to be proactive.
17:21 Don't wait last-minute, take your shoes and clothes and
17:25 stick them in a bag in your car so you are ready to go
17:29 without having any excuses.
17:30 I tell my mom that there is no bad weather, just bad
17:33 clothing choices.
17:35 That is a very good point, I'll have to use that.
17:36 Can I use that one? You can use it.
17:38 Let's go and do our glute blasters.
17:43 No that's okay, I'm not going to use my arms this time.
17:46 Okay here we go, let's start with our right leg.
17:49 Now we can do a variation and just pulse up, or we can
17:54 go a range of motion and go through.
17:59 It is up to you, it all works the glutes.
18:01 Excellent, good job.
18:04 Let's switch legs, are you ready?
18:06 Ready! Let's go ahead.
18:14 Are you feeling these? Um Hum!
18:16 It is a very small movement that is needed and you will
18:19 feel them, excellent good job.
18:23 Now back to high knees again.
18:46 And one more.
18:48 Beautiful, good job.
18:49 Let's grab our ball and do our ball abductors.
18:51 I wonder why they call them abductors?
18:54 Is it because it goes away from you, or is it you add it?
18:57 Yeah ABD, ad is in.
19:01 Add it to the midline.
19:06 Okay let's do 10 each arm.
19:08 Extended leg, here we go.
19:09 One, two, three,
19:12 if you need to put your foot back down and take a break.
19:16 Six, seven, eight,
19:20 nine, 10, and switch sides.
19:22 10 is about the right number of those.
19:27 Okay, here we go, let's knock them out.
19:29 Here's one, two, three,
19:32 it's amazing, four, I'm not using any weights but my leg.
19:37 Eight, nine, and 10.
19:47 It's amazing, we were just using just our body.
19:50 It is amazing how God created us in such a unique way.
19:54 How are body moves, you don't need all the high fancy stuff.
19:57 You can get a lot done if you just know what to do.
19:59 High knees, let's get them up, let's go.
20:01 One, two, three,
20:06 four, five, six,
20:12 seven, eight, nine,
20:17 10, 11, 12, are you getting that high?
20:22 I'm trying, you can't round your back.
20:25 Do you see what I just did? I cheated.
20:29 I cheated to try to achieve something and that is not
20:31 always so good.
20:33 You want to maintain proper form, and remember you are not
20:34 trying to compete, you are working with yourself.
20:39 Let's do our hammer curls across our body.
20:43 Are you ready? I'm ready!
20:47 One, two, and you notice we wait for our other arm
20:52 to come back down before we do our other arm.
20:54 Three, we do not want to get in the swinging motion.
21:01 You see guys in the gym swinging and they end up hurting
21:04 themselves, you want to take your time and get good control.
21:08 Another one I see a lot is this.
21:12 Oh, for the biceps,
21:16 it's not the weight that matters it is proper form that matters.
21:20 That's excellent, good job.
21:22 If you find yourself sacrificing your form, you're doing
21:25 something wrong ended up doing worse than you are trying
21:28 to do for yourself.
21:29 Active rest, let's go.
21:44 Eight, nine, 10, and two more.
21:49 11, 12, beautiful.
21:57 Do you feel like you have some more in you?
21:59 I've got some more in me, what have you got?
22:02 You know I love the planks. Oh, planks are good.
22:06 Let's do planks. I love the planks.
22:08 I had a little surprise for you guys at home.
22:10 We are going to throw another exercise for you guys.
22:19 I love the planks, once again we come up on our elbows
22:21 and hold up here.
22:22 Let's try something different.
22:24 Take your right leg out to the side and bring it back in.
22:26 Left leg out and bring it back in.
22:29 Oh you are funny. Yes I am, I'm a comedian.
22:36 Now if you feel up to this, try it.
22:44 Are you feeling these girl? Oh yes.
22:48 Once again you want to keep your back straight and if
22:50 you need to, you can lift your glutes up higher.
22:52 That will take some stress off of your lower back.
23:04 That is the secret about working out, it's fun.
23:06 I would like to thank you for that.
23:08 You're welcome!
23:09 I was surprised, she wasn't expecting that one.
23:10 Now listen once again, find an activity you like and just do it
23:15 Make it fun and something you can do for a long time.
23:19 Is that fair to say? Yep!
23:22 If you need to find yourself a partner, someone you can count
23:24 on to hold you accountable and workout together.
23:26 Maybe it will be therapy for you too.
23:29 Listen right now we are going to check out this wellness tip.
23:33 I hope you guys learn some thing because every time I watch
23:37 I always learn something.
23:38 Let's check it out!
23:49 Participants age, health and fitness level determines the
23:53 actual improvement.
23:58 Hey, like we were talking about before, aerobic training
24:00 is a very important part of your fitness program.
24:03 You can make a lot of difference in changing your
24:05 body composition.
24:07 So are you ready for our cool down?
24:08 I'm ready!
24:09 I had a great workout with you.
24:11 You know you are lot of fun. Thank you!
24:17 That is the Action 4 Life pound people.
24:24 We did a lot of glutes, can we do a good glute stretch?
24:30 Absolutely!
24:31 Do you want to do it on a bench, like sitting on a chair?
24:34 Absolutely! Okay let's do it over here.
24:37 We will start with our right leg up.
24:39 Now, think about this.
24:41 I am at my desk, at my computer, a lot of people don't
24:45 realize they are sitting down and place a lot of static
24:48 stress pressure on your glutes.
24:50 Your glute muscles are firing.
24:52 And your hips are real tight.
24:54 So it is important that you can do a simple stretch.
24:58 Pull yourself up right and pull your knee into your chest.
25:01 Let's do our glutes first and then our hip flexes.
25:03 Are you feeling these?
25:05 This is one of my favorite ones. I love it!
25:11 You just can't do this in your car.
25:15 I feel it more if I push.
25:17 Additionally to push for your hips.
25:20 I was doing just glutes.
25:22 Okay, like you said.
25:25 Ha, ha, ha, ha, ha.
25:29 Okay let's switch legs.
25:39 if you're not having fun, something is wrong people.
25:41 We could try the laugh one.
25:43 We can work on that one.
25:45 You have to understand, we have a Heavenly Father who
25:48 loves us so much, and Christ died for us, so we are very
25:50 special and should enjoy every single moment of life we have.
25:54 We have an opportunity to be a soldier and ambassador,
25:57 and a warrior for the Lord.
25:59 When you are realizing that people look at you and say,
26:01 what is so different about you?
26:03 You are going through stress and struggles but your
26:06 Heavenly Father is there and He has everything taken care of.
26:09 So you are able to look and go through life with a friend.
26:11 People look at you and say what is different about him?
26:14 I want to be just like him.
26:16 That gives you an opportunity to witness to them.
26:17 You can tell them all about your Father.
26:19 Isn't that a cool thing? It's a wonderful thing!
26:21 I'm loved, okay I'm working my hips.
26:27 Let's do another one.
26:29 Can we do a shoulder one?
26:31 What is your favorite shoulder one?
26:33 We can do this one.
26:34 This is probably actually more of my favorite one.
26:38 Yeah let's do that one right here.
26:44 You asked me for my favorite.
26:45 Okay I'm going to let you have.
26:51 Okay, other side.
26:53 Okay, you keep going and I am going to close this out.
26:56 You at home, keep stretching.
26:59 How often do you clean your house?
27:01 Wash your car or feed your pets?
27:03 How often do you spend time in your garden?
27:06 How often do you eat healthy meals, drink water, or even
27:10 walk 10,000 steps per day?
27:12 How often do you remember the purpose for which the
27:15 Creator, created you?
27:17 Think about it.
27:19 This is Casio reminding you that action
27:21 is the key for life.
27:23 It is my prayer that the Lord gives you strength and
27:26 encouragement to take action every day.
27:28 God bless, thanks for watching, and see you next time.


Home

Revised 2014-12-17