Participants: Casio Jones (Host), Nadine Brooks
Series Code: AFL
Program Code: AFL000042
|
00:01 The following program presents workouts
00:03 you can use to improve your physical fitness. 00:05 Please be sure to consult your physician 00:07 before beginning this or any exercise routine. 00:30 Hi, my name is Casio Jones and this is Action4Life. 00:33 On today's episode we've a great workout for you. 00:35 All you need is your exercise ball and maybe 00:38 a set of dumbbells. But first I want you to 00:41 checkout this segment we shot in a running 00:42 center in Tampa, Florida. It talks about and shows 00:45 us about the benefits of running. 00:48 You might have some questions about running 00:50 this will help explain why it's something that 00:52 you might wanna consider, but once again 00:55 as you've worn out the segment make sure you 00:57 do some full body warmup, okay. 00:59 So, be prepare fresh when we get back. 01:00 Let's go and check it out. 01:30 Hey, if you're a intermittent runner, 01:32 somebody one who runs a lot and you say do 01:34 you know I wish I could run further distance, 01:36 I can prove my performance out there. 01:39 You know you may wanna get ready for a 01:40 marathon, but I just know exactly what to do. 01:43 With me today I got somebody who's like 01:45 the bomb, he's our Tampa local champion, 01:48 his name is Lee Stevens and 01:49 we're here in Running Center. 01:51 And Lee how you doing brother? 01:52 I'm great, how are you? Amen, congratulations. 01:55 How many races have you won in the past? 01:57 Couple of hundred races over the past five years. 01:59 A couple of hundred races, yeah, okay, 02:01 so that means you run a lot, yeah, I run a race 02:04 every weekend of the year. Good for you, now how 02:06 many miles you run a day? 10 miles a day, 10 miles 02:09 a day, so you are definitely somebody we 02:11 can get some information about how to go from 02:13 you know any minute to more advanced, 02:15 'cause I would say you're an elite runner 02:17 then, yeah, is that okay if I say that, okay. 02:21 I was talking Bill earlier and he was saying that 02:22 you know what is it that 95 percent of our 02:25 population cannot even move, run one mile? 02:28 That's true. How sad is that, yeah, 02:30 come on people we gotta move more, 02:33 one mile come on, we can do it. 02:35 Okay now, okay enough of that, 02:37 I'm a any minute runner, I been running 02:39 like four miles, five miles and even ten 02:42 miles a week, how can I get better, how can 02:45 I improve my performance. I've two suggestions 02:48 that something that all of the runners do, okay, 02:51 that an average runner can incorporate into 02:53 their running and see a lot of benefits. 02:55 Bring it on, the first thing I would say is you 02:57 need to find people to run with and either 03:00 people you see on TV run in the Olympics 03:03 they never train by themselves, this always 03:05 with a group, always, there is always someone 03:07 behind the scenes that's been running with 03:09 them, training with them everyday. 03:10 So, is it, doesn't matter it's just one person or 03:12 any like four or five people with me, 03:14 what's the best? Preferably a group of 03:16 people but at least one other person to keep 03:19 pushing, is this pushing the rabbit or pushing, 03:22 you know you have to chase or behind you, 03:25 yelling at you keep doing, keep doing, how? 03:28 There is a lot of different, really, 03:30 ways you can do it. You can have all 03:32 the different types of people you just 03:34 described, its just you need to have someone 03:36 else that's gonna hold you accountable, 03:38 someone that you know is gonna be there 03:40 waiting for you. Because I don't feel 03:41 like getting up today and go running, exactly, 03:43 you know that they also have to be there. 03:45 And you know, if an Olympic runner can't do 03:47 it by themselves then how can somebody 03:49 that's just an average runner, very good point, 03:50 very good point, very good point. 03:52 Okay, what's the number two? 03:53 Number two would be variety, the body and 03:55 mind crave variety, so you need to make sure 03:58 you don't do the same thing everyday. 04:00 Don't run the exact same loop everyday, 04:02 don't run the same pace, don't run the same 04:04 distance, you gotta mix it up. 04:06 So do I like take my calendar out and plan 04:08 out, okay, I wanna go down to the park on 04:12 Monday and them I'm gonna go to through 04:15 the woods on Tuesday and then I'm going to 04:19 go little faster pace on Wednesday, little slow 04:21 pace on Thursday, you plan out your run, yeah. 04:23 Listen please join; join this thing 04:27 that we call running. I'm excited, I'm gonna 04:29 get ready to start running more, 04:31 but if it's true 95 percent of us as 04:35 Americans can't run one mile, that's sad, yeah, 04:39 we need to move more. Yes. And our heavenly 04:41 father wants us to move more. 04:42 So, you know try, walk, learn, do something, 04:46 find some way that you could change and get 04:49 out of that 95% and join the 5%. 04:52 Change the 5% to 6% and let's get that side to 04:56 grow more. You know that be great. 04:57 Yeah, that be great. Awesome, hey Lee, 04:59 thank you so much, thank you, for allowing 05:00 us to come and learn about you. 05:01 Now for you intermittent runners 05:03 take this advice, run with a group, okay, 05:06 and so you have someone to push you, 05:08 hold you accountable and change your 05:11 what you calling it, change your, change 05:13 everything, change everything, varieties to 05:15 keep. Alright thank you so much Lee. 05:18 Well I don't know about you I'm excited I ready 05:20 to get my laces all tied up to and hit the turf. 05:23 Okay, feet warmup, good segment ready to 05:26 get started. Like I said we're gonna a great 05:28 workout for you today, with me today is my 05:30 special guest her name is Nadine Brooks. 05:31 She is an exercise physiologist up in 05:34 New York right Nadine. Yes, how are you 05:36 doing? I'm doing good, I'm glad to have you on, 05:38 I'm glad to be here. Okay so New York 05:40 right, do you love it up there. 05:42 To be honest, to be honest no, oh! Come on. 05:45 No, I like the country living, I actually live 05:47 being out here. You like it here it's your need, 05:49 you like it, okay. So you workout a lot 05:51 right, yes I do and you enjoy working out, 05:53 I love working out. And this is because 05:56 it's a passion and you're using as an opportunity 05:59 to witness to other people, absolutely, 06:01 you have to, if your mind is clearer, 06:04 you will be able to think better when you workout. 06:06 I feel better firstly, you feel better and so 06:08 feeling better and we have a healthier temple, 06:11 we're better soldiers for the Lord, absolutely. 06:12 Okay, you're ready to workout? 06:13 Yes, okay, you guys ready at home 06:15 workout, I'm going to do this. 06:16 Our first exercise we're gonna do is gonna 06:18 called Superman. That's right we're gonna 06:20 turn you all to superheroes. 06:21 You'll be flying around the floor and become a 06:24 super body person. Okay let's demonstrate this. 06:27 Get the mat, put it in position, get everybody 06:29 to see the demonstration I do this. 06:31 Okay, you're gonna lay down on your stomach, 06:33 okay, put your arms in front of you Nadine and 06:35 you're gonna come up, she's gonna raise her 06:36 upper torso and her lower torso off the 06:38 ground at the same time. Mike, get on this side, 06:40 you could see this? You can see her upper 06:42 torso is up and her legs and lower part here is 06:44 up and back down and back up again. 06:48 Her head stand in neutral position and 06:50 come back down again. Now, there's variations 06:52 of this, this is more advanced, you bring 06:54 your hands straight now down to your side, 06:55 flip more from the back Nadine, this way. 06:57 No you stay here on your stomach and now 06:59 you come up, now raise up, this is lower 07:01 intensity, okay, and come back down. 07:04 Then put your hands like a football field, 07:05 to the side here like this then like here, there you 07:09 go right there, that's a little more advance. 07:11 Raise up again good and back down, 07:14 the arms straight down in front of you and raise 07:16 up, there you go because the arms are 07:18 drivers in increased intensity, the stress of 07:20 gravity on your body and it makes your body 07:22 work even harder. Are you ready do this 07:23 together, yes sir, alright let's do this and this is 07:26 gonna be ten of these together, okay. 07:28 Ready here we go, up one, up two, 07:34 we're gonna hold for one two count up, okay, 07:37 three, up four, up five, up six, up seven, 07:50 up eight, up nine, and one more, up and ten. 07:57 Okay, move the mat out to the side, okay as you 08:02 know this is the best part of our workout, 08:04 we call it active rest for in between we get done 08:06 doing some type of exercise, we like to 08:08 keep our heart rate moving. 08:09 Okay for active rest what you wanna do, 08:11 lets you can jog in place, okay, here we go, 08:13 just jog in medium pace, feels like we're 08:17 going somewhere, but we're not, we're not. 08:20 We just get behind these, get a leg right here. 08:22 Get yourself moving, now once again this 08:24 feels too challenging for you, you can take down 08:26 to a little slower step, a little slower step 08:28 marching out with us. But not like Nadine, 08:30 Nadine is on high step and high knee, 08:32 you know is moving. Yeah, that's what I'm 08:34 talking about, that's what I'm talking about. 08:36 Okay that's enough, let's go round two. 08:39 Get some position, here we go, back on your 08:42 stomach, here we go down. Now I'm gonna do a 08:44 modified version so you can see 08:46 the difference at home. Nadine's gonna do 08:48 regular arm more advanced, I'm gonna 08:50 come down to football field, here we go. 08:51 Up one, its good to keep your torso tucked 08:56 in as well, yes exactly, three, four, you wanna 09:01 explain that to them at home, what comes up, 09:04 five, kind of helps work on your core, six 09:07 your cores in the back as well, yes as well as 09:09 the front, that's always good to knockout two 09:11 exercises at one, exactly, nine, one more 09:17 and ten. Excellent, back on your feet, 09:21 lets go jog in place here we go. 09:25 The benefit is so in exercises incorporate 09:28 more than just one muscle group and I'm a 09:32 firm believer if you could do an exercise 09:35 that gives more bang for the butt, hey that's a 09:38 good thing, and our body's move that way in 09:39 life, exactly, we just can't isolate a muscle, 09:42 you just don't move it, just isolate one muscle, 09:44 absolutely, so matter of fact exercising a real 09:46 way we body function is a good thing. 09:48 Okay, third set, I need to get a cape, hey, 09:54 you just go flying, okay here we go, back up, 09:56 here we go, one, and something you feel like 09:58 you wanna turn which is okay you turn to the 10:01 side and flying this way, only you would 10:05 do that, yeah, I mean we have a, you know 10:08 when you're a little kid you feel like you're 10:11 flying I see I wonder when we get to heaven 10:13 how we gonna fly, you know that's gonna be 10:16 exciting, talk about it. Okay I bet I'm gonna go 10:20 faster than Superman trust me, I'm gonna 10:22 work on it, get me some turbo wings I think, 10:26 one more. I know I'm sorry that wasn't funny. 10:30 Okay, let's come back and try. 10:32 Here we go, praise God, 10:35 here we go, jog in place, 10:41 did am I going higher than you? 10:42 I think so, here we go you can call me out girl, 10:45 I see how you gonna play alright, I get you 10:48 next time, in next exercise. 10:50 Trying to say I got, I got low knees that's all, 10:54 I got low knees, it's not my fault, 10:56 that's mom and daddy's fault, I got low knees, 11:00 good job, okay. Our next exercise is 11:03 gonna corporate lower body, it's gonna 11:06 incorporate upper body at the same time. 11:07 We're gonna work on what we call our biceps. 11:10 It's called dark home like one leg double on curls. 11:13 Go ahead and grab your dumbbells, 11:17 come in same position here, what we're gonna 11:19 do is you gonna step right here Nadine, 11:21 here we go. Nadine's gonna take this foot 11:24 off the ground, bend it here and what's taking 11:26 place is she's stabilizing her body with this leg, 11:29 that means her toes are fine, her ankle, 11:32 all the muscles in her foot are fine, all up to 11:34 her leg, her glutes, and her 11:37 lower back stabilize herself. 11:38 Her core has to engage because this leg is not 11:41 on the ground so that forces everything on 11:44 this side of body to take this place, okay. 11:46 So go and do a curl, stay in that position to 11:49 curl up and back down, one more time, good. 11:55 Now here's a thing if you feel this is a little 11:57 too challenging for you, stabilizing yourself on 11:58 one leg, go ahead and just put your toe down, 12:01 get that toe to create stability, still placing an 12:03 emphasis on the support leg, this is just here 12:06 added extra assistance. You know like a 12:09 training wheel, that makes sense doesn't it. 12:11 Okay, it's not over, come with you, 12:14 we're gonna do five each arm, five each leg, 12:18 and lets knock this out, here we go, that's one, 12:21 this is working, two, as I'm moving my arm, 12:24 as we move an arm it changes gravity, 12:27 the effect of gravity on our body. 12:28 So it forces our bodies to make up the difference. 12:32 Was that five, I believe so, okay remember 12:35 here's the rule I talk you count, I gotta count 12:37 okay, okay, here we go let's do other side, 12:41 here's one and you'll find one side of 12:43 your body a little more challenging than the 12:45 other side, because we're are not balanced 12:47 so therefore you work at it, last one, this is the 12:50 last one, I'm glad you're counting good job, 12:52 put them down. Alright, lets go 12:55 back to our low knees okay, 13:00 I think he's gotta shave. No, do you know, 13:02 you need to stop, that ain't funny, okay back 13:04 to high heels okay. So I was trying to help 13:06 those people at home, you could do the 13:08 modified, do the modified, thank you 13:09 modified, modify, modify, modify, I'm not 13:11 out of shape lets go, not a time to play, 13:13 here we go high heels, get this up, okay lets go 13:15 back to work, alright, here we go. 13:18 Second set, five again here we go, one, 13:24 two, three, and breathe, four, I could feel my 13:30 toes everything, five, it really works on your 13:33 balance, is that five, yes, okay just a moment 13:35 here lets go, switch. Now, once again 13:39 Michael, you could see my foot on this one, 13:41 you see how it makes, I'm stabilizing myself 13:43 here to support I put my toe down, okay if you 13:46 need to put the toe down, one more, 13:49 good job that was it, good. 13:51 Here we go, I'm just gonna do it, 13:56 I'm know what you're saying, hey people at 13:58 home keep yourself moving that's the secret. 14:01 You want behind knees, you want to do low 14:02 knees, you want to do jump, its up to you, 14:05 just keep yourself moving oh active rest. 14:10 People always asking Casio, why you call it 14:11 active rest, it doesn't sound right, 14:14 I know but that's the secret of it, it doesn't 14:16 need to sound right. Doesn't feel, it's alright. 14:21 Okay, what's happening, one more set, 14:24 absolutely, but I said you also like about you. 14:28 You just want to keep going and going, 14:30 I'm gonna call you Eveready sounds for Energizer. 14:32 What was that Energizer bunny, 14:33 Energizer bunny, just keep going and going 14:37 and going and going, are you counting? 14:40 Yes, now I am, one more, unbelievable, 14:46 okay. Alright, I told you here we go that's one 14:50 nice control, two, three, you force on every 14:57 single rep to adjust yourself and maintain 15:00 that balance, good job. Which kind of makes it 15:04 challenging, not just hitting your biceps but 15:07 your core, your legs, everything on that 15:09 exercise has been a challenge, 15:10 it's a full body. Definitely. 15:11 Ready? Yes, here we go, 15:14 and what I like about those exercises that we 15:16 were just doing, there's a lot of ankle injuries 15:18 and you work on the balance and the proper 15:21 reception, you ankles are excellent, yes, 15:23 for those, yes its real life you put it behind 15:25 your situations the forces of smaller 15:28 muscles to get stronger, yes, because more 15:31 people don't realize this it's the small 15:33 muscles that are injured and that when they're 15:36 weak it causes everything else. 15:39 You know as the statement goes, 15:40 you're as strong as your weakest link. 15:42 So if your weak muscle's your core, 15:43 you stabilize a muscle on your knee or your 15:46 ankle they're so weak to maintain, they go then 15:50 everything else goes with it, chain reaction, 15:52 total chain reaction. Okay, you ready for our 15:55 third exercise, yes sir, I wanna do our third 15:57 exercise, okay just get the ball, bring the ball, 16:00 bring the ball over here and I want you to sit 16:03 here, face that way, there we go, 16:06 I'm gonna remove some stuff out 16:07 of the way, we don't need them for a while. 16:10 Here we go, alright, I want you to roll 16:12 forward, walkout, keep walking, keep walking, 16:15 keep walking, right there, bridge up head 16:18 down the ball, okay, you know she's making 16:21 9 degree angle here, her body is nice support, 16:23 making like a table. You know I could sit 16:25 like a you know pass the potatoes and you 16:29 know this is my table you see how flat it is, 16:32 just what you want at home. 16:33 You don't want nothing to sag, sag, sag, go 16:35 ahead and sag, not like this okay but you want 16:37 to be nice and flat engaging your core, 16:39 9 degrees at the legs. Now move back up 16:41 because we gonna show some exercise, push, 16:42 push, push, push, push, push, okay go back 16:44 down again without using your hands, 16:46 thank you, I was cheating, I know 16:48 it's okay right there in up position again 16:50 and push back up. This is an exercise 16:51 I use for my clients when they're just 16:54 starting to get used to the ball so I like 16:56 showing every time you're gonna do something. 16:58 Alright, here's the exercise I call it ball 17:00 pelvic thrust. You're gonna roll in that 17:01 position again, right there now what she's 17:05 gonna do is gonna drop her hip down, low as 17:08 you can, without moving the ball and 17:10 then you're gonna raise back up. 17:12 Now what I want you to do is raise your back 17:13 up, squeeze your glutes to the top and just make 17:15 it more harder, keep your knees closer 17:17 together, okay now drop down, 17:21 definitely feel it more. Now you get your work 17:22 the inner thighs, so now you're in your inner 17:24 thighs, your hamstrings, your lower back, 17:27 your abs and you stabilize it. 17:29 Now if you find this is oh! My goodness, 17:31 this is a little too hard for me to stay on this 17:34 you could put your fingertips down and 17:36 stabilize yourself, okay right there, just to give 17:39 little assistance okay, how you doing? 17:42 Doing pretty good, okay they don't count, 17:43 go back and lets go, you don't know how it goes, 17:47 doesn't count just a demonstration, 17:48 demonstration is good, think about it, 17:50 it's a little sacrifice you're paying so other 17:53 people can benefit, absolutely. 17:54 That's it, you wanna make sure they're doing 17:56 it correctly, that's all, that's how it rolls. 17:58 Okay here we go lets get in position, 18:00 let's do ten of these, lets drop them down, 18:02 there's down and up, keep your knees 18:04 together, down and up, two, down and three, 18:10 now to make a little more challenging you 18:12 could put your hands right on top of your legs 18:15 which will force you to create more challenge 18:18 on your body to create stability on its own, 18:20 but your weight of your hands cause it more 18:22 resistance as you're coming up with the hips. 18:25 You feeling these, yeah, are you counting 18:27 Nadine, no I wish I was, okay just go two more, 18:30 one more, excellent, good job, move back up. 18:35 Get the ball out of the way, lets go back to our 18:37 active rest, high knees, I think its become your 18:42 favorite now, oh yeah because I got a, 18:45 I'm damn, damn packed by now, yeah, yeah 18:48 because I'm running, I'm visualizing myself 18:50 running up these hills and down the hill. 18:53 Now running up these hills and down the hill, 18:57 whatever works for you people do it. 18:59 Keep yourself going motivation is the key 19:02 I'm sorry I just go back to work, it's okay. 19:07 Here we go, round two, well out in position, 19:12 here we go, now I'm dropping my hands so 19:15 that people at home could see what it looks like. 19:18 Can you get this shot Michael, so they could 19:20 see this difference? Just having the fingertips 19:23 here, and what you might have to do if you 19:25 wait back on the ball you can't reach. 19:28 She might position herself a little further, 19:29 so you could feel your finger tips and get to the 19:32 position to give you more stability. 19:34 Nadine, what number your on, well say five, 19:36 okay I like when you say that. 19:40 Just keep, because I was talking, didn't count 19:41 right, is this eight? Has to be eight, 19:46 okay, we got two more, nine and ten, good job. 19:51 Let's go to work again active rest. 19:55 Here we go march in place, 19:59 I've come to love that physio ball now I think 20:01 I like it, it's a lot of fun, people don't realized, 20:03 they see this big round thing in a gym and they 20:06 want to know, they think you like just do 20:07 abs on it, there's so much you could do with 20:09 that, there is so much more you can do, 20:11 I recommend people will just use that in 20:13 place of the bench 'cause you be so 20:16 versatile, so many things you could do 20:17 and that's why we like to use a lot in our 20:18 program to teach people at home that a devise is 20:21 cost around 20 bucks you could do so much 20:23 with it, you can stick underneath your desk 20:26 and you're working on your computer it gives 20:28 much more support. And engage your core 20:30 more with that versus a bench. 20:32 Yes, yes, yes, now once again core. 20:34 What is core explain those people 20:35 at home what's core? So, that they pay 20:37 attention in class, they pay attention in class, 20:39 if I get it wrong, do I get a bad grade. 20:41 If you get it wrong, you go back to school all 20:43 over again. Your core entails both the front 20:46 and the back just simple terms you detect some 20:48 abdominals and the different muscles on the 20:49 side, Oh! Yeah, you talk some education, 20:51 won't you keep going, but it's very important 20:54 because you lift things you do everything with 20:55 your core and if that's not strong, begin to 20:58 develop many injuries so its very important to 21:00 engage it in whatever you do while you're 21:01 talking to someone, you know think about your 21:03 posture, two more I'm counting, are you 21:05 counting because I'm also counting. 21:07 I get to talk this time, yes you 21:08 get to talk this time. This is so true those are 21:12 muscles that everybody thinks that when they 21:14 are work on their abdominals they just 21:16 think working on their six packs but its more, 21:18 there is more than that, that your body uses the 21:20 abdominal region and the core region all 21:22 together is used to stabilize your body to 21:24 keep you upright, to keep you supported 21:26 and to keep you safe, absolutely. 21:33 I'm loving, I'm feeling it, are you down the 21:35 hill, are you down the hill, are you ready for 21:36 this, what does that look like to you, the back on 21:38 my head I'm in front, hey you guys see, 21:40 you see you're behind me, okay, okay last one. 21:43 Okay last exercise, we're gonna do one 21:45 I call is called rainbows. It's kind of fun and you 21:48 have to think yourself looking at a rainbow, 21:50 when a rainbow starts on one side, it goes all 21:52 the way over to the other side and finish, 21:53 okay, let me get my stuff out the way, 21:57 I'll get you in position here, so you could 21:59 demonstrate for people at home to see what a 22:01 rainbow looks like. Go ahead and lay down, 22:05 we're gonna bend your knees in this position 22:06 here, 9 degrees, you see this right here bam, 22:09 9 degrees, okay, her arms are here into side, 22:12 her arms are down, palms down to help support it. 22:15 You're gonna use them as anchor to 22:16 keep your body flat to the ground. 22:18 Remember that rainbow I was talking about goes 22:20 from one side over to the other side. 22:21 So you're gonna imagine all the way 22:23 over, down as far you could go and lift, lift, 22:27 lift, lift, come to the other side of the 22:28 rainbow as far as you can. Oh yes, and everybody's 22:31 range of motion is gonna be different, 22:33 so you stay in your range, if you feel 22:34 comfortable and it's a lift over, lift and over 22:39 straight on the other side, lift and over and 22:41 what you see now she's rotating, it works 22:43 all these muscles here in her mid section, 22:45 her obliques, internal and external obliques 22:46 are involved in this motion which gives 22:48 you, you know sometimes people like 22:49 to say I want to get, I want to get smaller and 22:51 I'm do these exercises here, well these 22:53 exercise actually develop more mass in 22:56 this area. This right here is real active rotation 22:59 effect that's taking place so you're icing the 23:01 lower body controlling it and take it up and over. 23:03 You're feeling those area ready right, 23:04 and not only is that it's a good lower back 23:06 stretch, yes it is, too good on the lower back. 23:08 Yes it does and that's a very good point to make. 23:10 Alright, let's go, we got ten, now we 23:13 have ten, now you have ten, lets go, 23:15 down on one side there you go up and over to 23:18 the other side, turn the other side. 23:21 Arch your back as well, which sometimes you 23:23 might wanna do, yes, two, three. 23:33 I don't know if it's the camera lights or if its 23:35 me really sweating but this is feeling good, 23:37 lets do one more and five because you do 23:40 five each side and you even do ten each side. 23:42 Okay, how was that, that was excellent, 23:45 that was excellent, okay I want you to do 23:47 continue doing this because we go and 23:48 check out our wellness step. 23:49 Here is a point, do you know one thing I liked 23:51 about school? I learned. I think it's so important 23:54 if you continue to learn, the more you know the 23:56 more you can put things into play and make their 23:58 decision, definitely, that's why we got to 23:59 read our Bible. Basic instructions 24:02 before leaving earth, that's what I call it, 24:03 alright, lets check them out. 24:10 Break into a sprint. If you already jog, 24:14 speed up to a sprint. These brief intervals 24:16 allow you to cover more distance and burn 24:18 more calories without lengthening your workouts. 24:21 The increased impact will also 24:23 help make your bones stronger. 24:27 Hey, I'm gonna tell you something, that was a 24:28 well tip because a lot of my clients we get them 24:32 up to a point where they're able to start 24:34 learning to sprint and you maximize 24:36 your calories in a short period of time. 24:38 But remember work at your own pace, 24:40 are you ready for the stretch now, yes sir. 24:43 Okay, let's do the stretch and the direction 24:45 was almost like the rainbows. 24:46 Go ahead and lay down this gonna open up, 24:49 and it stretches the bleak areas and our hips. 24:52 Right through there and the lower back, 24:54 nice stretch, you're gonna stay here and 24:55 hold it down right there. It seems kind of odd, 24:58 you're saying it don't look like an exercise 24:59 but really is a stretching, 25:02 because this position here she's trying to 25:03 keep her shoulders flat as much as possible 25:05 down to the ground and her body's rotating 25:08 through here and its gonna stretch, 25:09 all through her chest. Okay, back flip over, 25:12 come to the other side and once again 25:14 shoulders keep your shoulders down the best 25:16 as you can. Okay, stretching this whole 25:19 area right through here and it feels good, 25:21 feels great, feels great doesn't it? 25:26 Excellent. Okay one more, flip over on your 25:28 stomach lets go into a cat, we call it a cat, 25:33 call it a cat, that's what I catch, catch her like a 25:35 cat in my hands, the cats at home you 25:37 see the cats they drop their, they come down 25:39 and get a stretch there and they come all the 25:41 way and imagine come high as you can. 25:44 This will stretch your whole back, your lower 25:45 back and all area right through here as well. 25:47 Come down and once again as you doing 25:49 you're stretching always want to breathe, 25:51 inhale and exhale and just be relaxed. 25:54 Go ahead and come all the way up, all the way 25:55 up, imagine the strings pulling you up its how 25:57 she's coming up, excellent, end there. 26:01 Now okay, lets take and face the camera and lets 26:04 do what we're gonna do, we're gonna stretch 26:05 our biceps and our whole entire arms, 26:07 if we get some flexing, which is gonna extend 26:10 out here, and do as far as we can. 26:13 Now you could use a wall, imagine a wall is 26:15 here you could put your hand up against the 26:16 wall, okay use your hand and get a good 26:18 enough stretch. For a lot of you at 26:20 home who use a computer, if you golf, 26:23 this is, if you're complaining about 26:25 tennis elbows, this is a good stretch to do. 26:27 Let's go and do the other side. 26:29 Alright, hey, you know it's been fun having 26:31 you, did a good job today, thank you, 26:33 and had a great workout with you. 26:34 I'm gonna close this out. If you want more 26:36 information about the workout we did today 26:39 or any products used on today's show, 26:40 if you like to contact me go to our website 26:43 action4life.net, that's action4life.net. 26:47 Hey Roman 6:13 says, do not offer the parts of 26:51 your body to sin as an instrument of 26:53 wickedness, but rather offer yourselves to God 26:57 and those who have been brought from 26:59 death to life; and offer the parts of your bodies 27:03 to him as an instrument of righteousness. 27:05 Remember the activities we choose to do need to 27:09 align with the activities that would glorify God. 27:12 Hey, this is Casio reminding you that 27:14 action's the key for life and I pray that the Lord 27:16 gives your strength and encouragement to take 27:18 action everyday and you know what, 27:21 he loves us every single moment that we're alive. 27:25 Don't forget that, you're special, keep flexing 27:28 your face muscle and I'll see you next time. 28:00 You can order your very own copy of this 28:02 episode of Action4life on DVD for a suggested 28:06 donation of 10 dollars postpaid in United States. 28:09 To order your very own copy please 28:11 call 618-627-4651 during regular business hours 28:16 or visit our website at 3ABN.org 28:20 that's 618-627-4651 or visit our website 28:25 at 3ABN.org order your copy today. |
Revised 2014-12-17