Participants: Casio Jones (Host), Galen Comstock
Series Code: AFL
Program Code: AFL000032
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00:01 The following program presents workouts you can
00:03 use to improve your physical fitness. 00:05 Please be sure to consult your physician before 00:07 beginning this or any exercise routine. 00:29 Hello, my name is Casio Jones. 00:31 You are watching Action4life. 00:33 Today we're gonna have an exciting workout 00:36 for you today; kind of funny, kind of challenging, 00:39 but you're gonna like it. 00:40 But first let's talk about Wellness Center. 00:42 There is a Hospital where you live, 00:44 do they have a Wellness Center. 00:46 Do you even know what a Wellness Center is? 00:48 Well we took a visit to one in Florida. 00:50 Let's go and check it out. 01:20 Here we have like a fitness facility 01:22 inside of a hospital. Yeah they call it a 01:24 Wellness Center. I over here at the Florida Hospital 01:27 in Zephyrhills with me today is, 01:30 the director of the Wellness Center in this facility. 01:32 His name is Bob Kamieneski. 01:34 How you doing Bob? I'm doing great Casio 01:35 how are you? I'm doing great man. 01:37 I got a chance to walk around your facility here. 01:40 It's wonderful. It's nice, it seems like you have 01:43 everything you need to be effective total community 01:46 would you say. I would say so it's a great atmosphere 01:49 in which to work. And a question, 01:50 how long has the facility been here; 01:52 your Wellness Center has been here. 01:53 The Wellness Center has been here about 22 years. 01:57 Wonderful, wow and how long you've been here? 02:00 I've been here for that 22 years. 02:03 This is your baby ha? This is my baby. 02:05 That's wonderful. Okay so in a begin of 02:08 Pioneer State what told you, 02:11 did the Lord tell you or did you had 02:12 this do you had this what was that gave you 02:15 the division to develop a Wellness Center 02:18 use health as where reaching the community 02:20 and providing healing to those who are in need. 02:23 Well Casio, I was actually working at 02:25 Southern Adventist University. 02:26 Okay. And I had heard that this hospital 02:28 was a relatively new hospital is about a year 02:30 and half old and they were trying to find 02:33 a way that they could integrate health 02:35 into the community. Wonderful. 02:36 And a friend of mine was working here 02:38 and told me about it and contact was made 02:40 and I ended up coming here for intentionally 02:43 for probably a year or two 02:44 and here I'm to 22 years later. 02:46 You just don't know what the Lord is gonna 02:47 has in store. Really is gonna yeah honey 02:50 we are still here I'm still here. 02:52 So what do you guys do you guys 02:53 put a health fair as what you guys 02:55 do in the community? 02:56 We do a little bit of everything, 02:57 when we look at the Wellness Center here 02:59 we break it up into two segments one is 03:02 is the actual Fitness Center, where people can 03:04 come in and workout with equipment treadmills 03:07 and exercise machines and so forth. 03:09 And the other portion is community 03:11 and employee education peace. 03:13 Wonderful. Coz information is the key, 03:15 information is the key. I've always taught in school 03:18 the more information you give somebody 03:19 the more they are able to make a right decision. 03:22 That's correct you know and that's the thing 03:23 that our Society is a very Dormant Society. 03:27 It is more so today then ever before. 03:30 And as we know 70 to 80% of Colon Disease 03:32 are due to life style choices exactly. 03:33 So we got to keep giving them tools 03:35 and keeping give them information that 03:37 they could help make better choices. 03:39 It's so true. Now question, 03:42 your personal ministry what would it be? 03:47 My personal ministry is into over and everything 03:50 that we do here I have a colleague by the name 03:52 of Ethan Byrd, I know Ethan Byrd 03:54 and the two of us work together to develop 03:59 programs both for our employees and for our 04:00 community that integrate all the aspects of health 04:02 which include as you know exercise, 04:06 good nutrition we have a very strong 04:09 spiritual component. We're not afraid to pray 04:11 with, Amen, clients that come in and visit with us. 04:15 A matter of fact, at this point it's a culture, 04:17 it's the expectation it's wonderful. 04:20 So when we take all those lifestyle activities 04:22 and put them together, I believe that's 04:24 where we get total health. Okay, 04:26 now what is the thing behind us? 04:30 I mean I felt like I mean Star Track 04:31 or something here. Yeah this is a Biomeasure Machine 04:35 a Biomeasure Machine and it measures 04:38 Body Mass Index, BMI; and it also measures 04:41 percent of body fat by Electrical Impedance. 04:45 So basically this let's an individual 04:47 let you know as your working with 04:48 somebody just how much fat the individual 04:52 has on their body, because it helps us 04:54 to identify if they are obese and you know 04:56 some people could be relatively skinny 04:58 in pants, but they could be medically wise 05:02 obese correct exactly and with all that 05:04 extra body fat around the organs causes 05:07 serious problems for them right. 05:08 And we take these things out to the community 05:10 at Health Fairs. It's a great talking 05:13 piece obviously. Oh! Yeah while you talking 05:14 and looking that. Now people have 05:16 a lot of questions and at first they are little bit 05:18 afraid of it, but once we talked to them 05:21 and put them through the process which only takes 05:23 about a minute so what's the process somebody 05:25 takes off the shoes; somebody takes off 05:27 their shoes, they step up on the corner top 05:32 and the there is an infrared that comes 05:35 from the top right to the scalp 05:37 and so it is an extremely accurate way of measuring 05:41 somebody's height. Once the height is measured 05:46 the machine talks to the person 05:47 and the machine does all the talking 05:49 I mean anybody can step on this thing 05:51 and go through this process without somebody 05:52 standing here but we normally do so we can 05:55 discuss health habits and so forth. 05:58 The next step in it is to grab on to this 06:01 little handles and the machine will talk again 06:05 and it will measure body composition or percent 06:08 body fat. Now it sets Electrical Current 06:10 through a very low, low no, no you don't you know 06:13 low bold you know fill up there. 06:15 Let them who through the body 06:19 and comes through the other side in its system 06:21 designed to determine how to fast it goes through 06:23 right and it determines what is your 06:24 percent of body fat. There is computerized program 06:26 in there and in a matter of seconds it prints out 06:29 both the body mass index 06:31 and your percent body fat. 06:32 And this gives them you guys the as part of the 06:35 the fitness assessment information 06:37 and then you know to put him on appropriate 06:39 program exactly. I like that, I like that. Listen 06:41 Let's get out of here. Okay let's get out of here 06:43 just do it the right way; just do it right. 06:45 Alright people we're gonna show new thing 06:47 on Action4life. Alright 06:49 Scotty team is up energized. 06:58 Hey Doc come on in Doc, how you doing 07:01 hey brother Casio. It's good to see you 07:02 how are you doing? I'm doing great. 07:04 Are you ready for a great workout today? 07:05 Let's do it, alright. Let's do this, 07:07 so those you who can't see the Wellness Center. 07:10 Hey Doc have you 07:11 experience a Wellness Center. 07:12 I've been there a few. You have been to few yes 07:14 and did you, to me I think is very unique 07:18 how they take medical and combine 07:21 it with fitness to make an environment 07:24 that is just for the well being 07:26 for that individual completely. 07:27 It's the up and coming thing. 07:29 Very up and coming thing I like that, 07:30 I like that. Okay, for those at home we talk about 07:33 we are gonna have a great workout and we are. 07:35 Doc are you ready for you workout today 07:36 I'm ready to go. I'm ready okay 07:38 our first exercise gonna to be a ball pull over. 07:41 Let me get the ball over here for you. 07:43 Go and have a seat, I want you to roll out 07:45 in your back position in it to a bridge position 07:47 keep walking forward, keep walking forward 07:49 right there. Once again, we make sure 07:52 while we are using a ball this is a great exercise 07:55 in this position because it; 07:56 we find our lower back abdominals have to fire, 07:59 engage in a core, our hamstrings in a cause 08:02 everything stable in itself on the stability ball. 08:04 What's gonna happen is you gonna use this 08:06 arm straight up over head and we're going to bring 08:09 our arms back keep the arm straight 08:12 and bring the Dumbbell forward back towards 08:14 the Belly Button. And all the same time engaging 08:18 and pushing down to heals lifting your body 08:20 so its maintain as flat like you're plank 08:22 on a board okay. Now from bringing arms 08:24 forward back towards his midline his 08:27 lat has to find do all the work. 08:29 Let me get a dumbbell for you Doc. 08:31 And let's go to work let's knock out 12 here. 08:34 Ready and come down bring them forward 08:38 there is 1 now it's very important to be careful 08:41 with your range of motion you go only as far 08:43 back as your shoulders will allow you. 08:53 How you're feeling Doc? Feeling fine 08:55 okay are you feeling these in your lats 08:57 yeah little bit. Okay I'm gonna to let you 08:59 have this now okay, okay and you control it. 09:05 Nice control temper just give me three more 09:09 there is 1, make sure you engage in course stay 09:12 nice and tight and this is 2 and one more 09:17 and 3 wonderful go ahead and roll back up 09:19 on the ball keep pushing with your legs keep 09:21 pushing sit all the way up. 09:23 Wonderful, okay come on up let's go 09:25 and do our active rest. Let's go right into our 09:27 high knees for active rest for today. 09:29 Are you ready? Yes sir. Right over the right leg 09:31 30 seconds and go. 09:37 Now for some of you at home you might want 09:39 to use your hands in front you as a marker 09:42 for you to know if you're reaching your height 09:45 for your high knees or you could just do a little 09:47 low intensity or just like a jog but the 09:50 emphasis is trying to lift your knees. 09:54 Where as this is a jog and that's a high knee. 10:00 Little more challenging. Good job Doc. 10:05 Now for those at home I want you to 10:06 remember this throughout our program listen 10:09 to your body if your body is telling you 10:10 hey that's a little too hard for me slow it down 10:13 we're gonna show you the modifications 10:14 how to do those exercises so you can find a safe 10:17 range to keep up with us. 10:19 Okay, now next exercise we're gonna focus 10:21 on is gone; is called we gonna work at the 10:23 upper back area. I call it like ball 10:25 we're using the ball and is going to very 10:27 dealt flies and arise. And this exercise is gonna 10:30 for those you who are gonna to computer 10:31 you find self little slough and forward 10:33 this is gonna help strengthen upper back 10:35 muscles to give you the ability hold yourself 10:37 up right which will help correct your posture. 10:39 I stand at the way, Doc let me show 10:41 these people how to do this. 10:44 Okay we're gonna to sit on Physio Ball 10:47 we're gonna have our chest down to our legs 10:50 and legs hands gonna to be underneath our knees 10:53 and we're gonna come out to the side 10:56 out to the side and then front raise 11:00 out to the side and front raise. 11:03 Now the secret of doing this very fly is imagine 11:06 you're hugging a tree and 11:07 holding like here and your elbow 11:09 stay out to the side here and you just gonna 11:12 open up like this the same angle from 11:16 here to here but you not your doing 11:18 with your chest down same angle okay. 11:21 So once again the exercise is gonna be a 11:23 real fly front raise, rear fly and raise up. 11:30 Now if it feel uncomfortable stay down here 11:32 because we could come up to this position 11:33 and do it make a two part way which is fine 11:36 because you still hitting the muscles. 11:39 Alright. So you go ahead and have a seat 11:42 on this knock out 10 Doc okay. 11:44 Okay, down here yeah and move your feet little 11:47 forward in front of you there you go 11:48 your chest down okay Doc just go 11:51 in position here this way out to the side 11:53 out to the side go ahead and sit up now 11:55 front raise that's 1 and back down again 11:59 open come on front raise straight. 12:02 Now, I want you to make sure when you come and up 12:04 on your front raises keep going fine 12:07 keep going that come up you stop 12:08 at shoulder height, lift straight up right there 12:11 beautiful right down again open radials 12:15 back up, front raise, again open 12:22 squeeze your deltoids 12:25 give me two more, sit up, one more and up, 12:37 wonderful, good job Doc. Let me have the dumbbells. 12:40 Alright let's go and stand up and do active rest. 12:45 Let's go high knees again 30 seconds. 12:48 Start now, let's go. 12:54 Now here is the modify for this high knees, 12:56 once again just little lower the knees 12:58 little jog in place if you need to go right down 13:01 to a march and if you say no Casio 13:06 I got this let's go back at the high knees 13:08 how is that? Doc how you doing? 13:14 Five seconds Doc, are you with me Doc. 13:17 I'm here. Alright Good job. 13:19 Alright our next exercise is gonna be 13:22 a little challenge it's gonna workout chest muscles 13:24 and our shoulders and let me demonstrate 13:27 for you guys. I forgot one hold that 13:33 for me Doc I forgot my other dumbbell 13:35 silly me what I'm thinking we need to alright 13:42 it's just gonna to be a one arm dumbbell press. 13:47 Now we're gonna to start normally we start with 13:49 the dumbbells press and top of the chest exercise 13:52 you just start from the down position 13:54 this one we're gonna to start from the top position 13:56 and then actually we're gonna to leave one arm 13:58 because to stay in the top position. 13:59 My one arm is gonna come down 14:01 and press back up now my left arm is forcing 14:09 my shoulder to stabilize 14:12 and it's working my shoulder 14:14 this right arm is working my chest 14:16 so we're gonna complete 10 each arm 14:20 and then move on to the other arm. 14:24 Okay Doc right go ahead have a seat 14:31 Doc I want you to roll out forward on your back 14:35 excellent right there let's get the dumbbells 14:37 here for you I want you keep this one straight 14:39 and I want to you long this one down 14:41 and bring it back towards midline of your body good 14:45 and it's two, towards the midline, 14:47 3 keep your wrist straight, 14:49 its 4, 5 control it, control it, you always; 14:54 you control the weight don't let the 14:55 weight control you, 6 a few gluts up 7, 8, 9, 15:04 one more and 10. We're gonna switch on 15:06 let's bring this one down keep your wrist 15:08 straight one towards the center on your body 15:11 2 don't jerk at your elbows, 15:13 3 a few gluts up 4, 5, 6 15:22 don't lock your elbows out 7 and one more 15:25 excellent good job. Roll back up, 15:27 keep pushing, keep pushing. Excellent, good job. 15:30 Let's go back to active rest again. 15:33 Here we go high knees on mark let's get go, 15:40 doing good Doc. Now once again at home 15:44 to modify for high knees you need to march 15:47 in place keep yourself getting little too tired 15:49 go ahead and drop down intensity for those 15:52 you feel hey you want to keep up come on 15:54 keep up and we go. 16:01 So our program you get resistant training, 16:04 aerobic training, a lot of knowledge 16:06 and help you some lot of motivation to keep 16:08 you going to be vital source for our Lord. 16:12 Alright Doc that was great. 16:13 Now we're gonna move on to our last exercise 16:15 it's kind of challenge and I called it 16:17 spider man. This is one of Casio's exercises. 16:20 Doc you in for a treat. Alright let me go 16:23 and get a mat for us 16:26 and let me demonstrate Doc. 16:29 Here we go it's gonna be a plank 16:33 and we're gonna use this from a full plank position 16:36 and watch my leg. I'm bringing my leg up 16:38 from the side like I'm Spider Man 16:40 climbing the walls. 16:47 This is working my obliques 16:50 my core and my shoulders. Modify, from here 16:57 from the feet here you could bring your knee up 17:09 okay. Ready Doc let's go and do this. 17:12 Let's go 10 each side, see how you do. 17:16 See and up full plank position wonderful 17:18 there is 1 good 2 wonderful 3, 4 17:31 he is feeling these trust me. 17:32 Aren't you Doug? Feels good. 17:36 What he is doing as he is bringing 17:37 his legs out to the sides and swinging up 17:39 his midsection, his obliques has to contract 17:42 and shorten. Beautiful there you go Doc 17:48 good job. Alright, let's go do the active rest Doc. 17:52 Alright I gave him one. High knees, 17:54 let's go. 18:02 So Doc tell us about your workout regimen 18:06 what do you do? Well I have dumbbells, 18:09 I do, I do curls I do presses. 18:15 Okay. And then I do some chest movements. 18:20 So you do a lot of resistance training, 18:23 you do a lot of cardiovas; 18:24 Did you do a lot of cardiovascular training 18:25 in your program? I do a lot of walking; 18:27 lot of walking. And then I have some 18:31 light weights to do quite a few repetitions 18:32 as well as the heavy weight. 18:34 Yes more of it; 15 to 20 pounds and then; 18:36 resistance training; 10 pounds for. 18:38 Now tell me about your patients 18:39 do you recommend lot of you to patients 18:41 for them to use exercise as a form of medicine 18:43 or. For diabetics it's great. 18:46 For diabetics it's great. So we use it for, 18:49 you recommend highly for diabetes individuals who 18:51 have diabetes yes. Exercise is like taking insulin 18:54 almost oh okay. That is that's very good 18:57 that is very true. Okay now this is a part 18:59 of our program and we like to remind you 19:01 and say hey if you have a question if you have 19:03 any concern to something you like to say 19:05 go ahead and shoot an email it's at 19:06 action4life@3abn.org that's action4life@3abn.org 19:14 and its right below me again. 19:16 Doc go ahead and grab us some water. 19:18 And let's get started back in round two 19:20 and I'm gonna do with you okay. 19:24 And I think what we're gonna do 19:25 this time we just gonna go ahead 19:27 and skip the active rest so we keep going 19:29 straight through and we're gonna 19:30 to knock these workouts out okay. 19:31 Okay, first of all pull over here Doc go ahead 19:34 and grab your seat have your seat 19:37 and I want you to pull yourself for a walk 19:38 forward into position here take your dumbbells 19:42 and we're gonna knock out 10 you got it okay. 19:47 Lift your gluts up. Doc is so excited 19:51 he is going without me. Alright, let's just go 19:54 and knock this out. Let's do 10 together. 19:56 Ready, bring it down and there is 1, 20:00 there is 2, 3 keep your arms straight, 20:04 lift your gluts up, 4 there is 5 working lads 20:11 focus on your lads 6 it's so important 20:13 when your exercising you focus on the muscle 20:16 and when you focus on the movement of the muscle 20:22 one more 10 good job. Roll back up. 20:26 Put the dumbbells down. 20:27 Our next exercise we're gonna do, 20:29 is gonna do go ahead and get this I get dumbbell 20:33 for you Doc because it's a chest one arm chest 20:36 press oh yeah okay. Go in walling position 20:39 roll out yeah go ahead and you roll out 20:41 okay here you go and here is your dumbbells 20:44 right there. Remember we're gonna keep one up 20:46 and we're gonna drop one so bring this one down 20:48 and press that one back up. 20:50 Go and lift your gluts up there you go 20:53 keep your wrist straight come down to elbow 20:56 there 90 degrees to cross back in okay. 21:03 There you go that's the angle we want to press on 21:06 I'm impressed. Two more and one more. 21:12 Other side drop down get your arm straight. 21:14 Now as you notice as this arm is stabilizing 21:16 he feels right in the shoulder 21:18 this is strengthen his shoulder. 21:25 Three more Doc and one more wonderful. 21:31 Good job, roll back up. Now let's sit right 21:35 there Doc I'm keep you going. 21:38 Now, once again these are radials okay 21:42 and we're come up into a front flag okay 21:44 chest down to the ground outer side, 21:49 now come up, sit up, front raise there is 1 21:53 and back down, out to the side come up 21:58 sit up front raise and this two good. 22:06 Front raise that's 3 this let me give me two more 22:11 front raise there is 4 one more 22:20 now I want you to hold to make sure 22:22 you do 10 of those. Beautiful, good job Doc. 22:24 And we move on to our last exercise. 22:26 And this is the one I know you've been 22:28 waiting on Doc. You want to make sure 22:31 we get these very good. Now remember 22:34 I love this exercise. This is, like I said 22:36 one of those Casio specials. 22:38 I call it Casio special because maybe coz 22:40 I haven't seen somebody else do it so. 22:43 That might be out that just haven't seen it. 22:44 Let's go, I'll do these with you. 22:46 Let's do our Spider Man okay. 22:47 Oh! yeah right we're gonna to do knock out 22:50 10 each side okay start with right leg 22:52 there is 1, 2 right do a little, let me come down 23:00 little lower, little more challenge in my abdominals. 23:11 Its 6, how you feeling Doc. 7; 23:15 I'm fine alright he is feeling these people. 23:19 We do work on this program, alright good job. 23:25 See that wasn't so bad. 23:27 You do great Doc get this mat out the way 23:30 Doc I tell you what how old are you 23:32 61, 61 alright for those who have 30, 20, 40, 50 23:38 so you can't do anything he is an example 23:41 gentlemen who is 61 years old who is out there 23:44 been active for the Lord and taking care 23:46 of his body and that means you could do it too. 23:48 Now we understand knowledge is the key 23:52 when you have knowledge you have the will to make 23:54 the right decision and that's we are all about 23:57 we are trying to give you good information 23:58 so check out this Wellness Tip 24:00 and hope you could apply it. 24:06 Illness can interrupt exercise routines. 24:09 After recovery begin workouts at lower intensity 24:13 gradually increase exertion over days. 24:15 The formula for each day of illness 24:17 go easy for two days. 24:22 You know that's right sometime we get sick 24:24 and we want to listen to our body give yourself 24:28 little adequate rest and when your body 24:30 feels better start back into your program 24:32 and you know what, it's okay it's better off 24:35 to listen to body then continue one 24:37 when your body stressed out and 24:38 you can actually do more harm than you thinking 24:40 your doing good. Alright Doc you did 24:42 a great job today. I'm so proud of you 24:44 let's go and do our cool down okay. 24:46 Alright this what just we're gonna to do 24:48 a little different I'm gonna have you sit 24:50 on a Physio Ball go and have a seat 24:53 make out cool down little challenging. 24:55 Lets go and do our peck stretch 24:56 put both hands behind your head here 24:58 so if you did our chest and I'm gonna do 25:00 assistance stretch. Lift your chest forward 25:02 and sit straight up, but have your elbows 25:05 come back behind you, squeeze your elbows behind, 25:07 there you go right there. 25:11 Your feeling stretch up on your chest. 25:14 Feel it between my shoulder blades too. 25:16 There you go. Now I want you to go ahead 25:22 and just reach arms forward. 25:26 Now I want you bring this arm underneath 25:28 and pull it straight across here put this hand here 25:32 and get a squeeze, squeeze, squeeze them in forward. 25:36 It'll help open up your radials. 25:42 Pair hug know yeah curl like a pair hug okay exactly. 25:47 Go ahead and stand up Doc I'm gonna show you 25:49 another one you holding through ball. 25:51 Alright this one is going to work on a lads; 25:55 this is gonna look like this and you're gonna 25:58 be here and you gonna reach forward 26:00 and just stretch forward trying to sit down 26:03 unto you heals stretch forward 26:05 and you can rotate to the side 26:07 and move to the other side just little bit. 26:09 Why don't you try that one? Don't you. 26:14 There you go Doc and reach forward 26:17 and roll the ball forward okay hold this out little 26:23 bit good come back the other side. 26:28 Go ahead and try to sit down further more 26:30 there you go spin the ball out towards you 26:32 now go ahead and roll the ball out 26:34 with your fingers for push it out, push it out, 26:36 push it out get a stretch sit down wonderful. 26:39 Are you feeling that stretching around here 26:40 yes very good. Okay just roll to the side again. 26:47 And roll out the other side that's it 26:50 it's wonderful it feels good, good job Doc. 26:53 You sit there and relax I'll close this out 26:56 I listen to a pastor explain why Christians 26:58 shouldn't be get offended 27:00 He explained we have choices 27:02 and how we allow other people to effect us. 27:05 We keep forgive or remain angry Christ didn't 27:09 let people offend him. In Luke 23:34 Jesus said 27:12 father forgive them they don't know 27:15 what they are doing. This is Casio your monitor 27:18 action is the key for life 27:19 and it's my prayer that Lord gives you strength 27:22 and encouragement to take action everyday. 27:24 God bless and thank you for watching 27:26 and I see you next time 27:27 keep flexing those faith muscles. 27:59 You can order your very own copy of 28:01 this episode of Action 4 Life on DVD for a 28:04 suggested donation of $10 postpaid in United States. 28:08 To order your very own copy please call 618-627-4651 28:14 during regular business hours or visit our website 28:17 at 3abn.org that's 618-627-4651 28:23 or visit our website at 3abn.org. 28:26 Order your copy today. |
Revised 2014-12-17