Participants: Casio Jones (Host), Lynne Thompson Cundiff
Series Code: AFL
Program Code: AFL000000
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00:30 Hello my name is Casio Jones.
00:32 You are watching Action For Life 00:34 Today we have an awesome work 00:36 out for you today. 00:37 But, hey, I want you to 00:38 check this out for me. 00:39 We are going to show you 00:40 a nice clip we shot of SIU, Southern Illinois University. 00:44 Their fitness facility is phenomenal. 00:47 While we are watching this segment, take the time to use 00:49 this moment to do your warm up. 00:51 3 to 5 minutes of something to get your blood 00:53 to flow, run around your house, jumping jacks, 00:55 let's go and check it out. 01:23 Hi! We are here at SIU Recreational Center. 01:27 I have with me Lynne Thompson Cundiff and she is going 01:31 to spend some time telling us about activities they have 01:33 had here at the Rec Center. 01:35 Lynne how are you doing? I'm doing great! 01:37 I'm so glad you're here with us today. 01:39 This is a phenomenal facility that you have here. 01:42 Well thank you. 01:43 You should be very proud of this, it's awesome. 01:45 We are proud of our Rec facility. 01:46 So, I'm somebody in the community, or I am somebody, 01:50 a student here and I see this big building, 01:53 but what goes on inside this building? 01:55 What things do you offer people to get them moving, 01:57 and having fun, what do you do? 01:59 Well actually we have lots in our facility. 02:02 We have 6 basketball courts. Six! Oh wow! 02:06 We have an indoor tennis court. 02:08 We have racket board courts. 02:11 We have Squash courts. 02:13 We have an Olympic size swimming pool. 02:16 We have lots of cardio equipment located all throughout the 02:20 facility with treadmills, ellipticals and stair climbers. 02:24 All that cardio pieces that we see on TV, 02:27 you have here right? 02:28 We do! We do! Your see in our new free weight room that has 02:32 just opened up, we have lots of new equipment down there. 02:34 We have free weights, we have machine weights, 02:36 with we have cable equipment, we have martial arts, 02:40 so we do a lot of boxing, Ty box, karate, 02:45 and lots of different types. 02:46 We are standing on the upper deck. 02:48 You see these people running behind us, tell us about 02:51 this track you guys have. 02:53 This is beautiful! We have two tracks. 02:55 You are standing on the suspended track up here. 02:57 You can see that 7 laps on the top is a mile. 03:01 The lowest is 8 laps on the bottom for a mile. 03:05 You can see we have the track team working out right now. 03:08 Yes! Yes! Yes! So as a student, or someone in the 03:15 community, how do you go out and reach them? 03:18 Do you let them know about the wonderful 03:20 things you have here? 03:21 Do you encourage them to be physically active, is that 03:26 your main objective at the University, at the 03:28 Rec Center here? 03:29 We have, actually our facility is unique in that we do 03:35 have community memberships. 03:37 Some student recreation centers are limited to only 03:41 student members, so this is a unique aspect that people 03:44 might not know that we do have community memberships. 03:47 So you are somewhat different than most universities Rec 03:51 Centers, you actually open your doors to communities? 03:54 You want them to come here. 03:55 You want them to be a participant of 03:56 your programs here? 03:57 We do, we try to collaborate with the community and try 04:00 to open up our doors and get them in here and moving. 04:02 Get them healthy and make those connections. 04:04 Let me talk personal here. 04:06 How long have you been in the industry? 04:10 Oh, you are going to make me say how old I am? 04:13 Oh no, no, no, not the age thing, this is experience thing. 04:17 I've been in the game for 20 years. 04:18 So you can say 20 plus, that's okay. 04:20 20 plus. Okay, okay! 04:23 So personally, why? Why do you do this? 04:28 Well it is not for the money. 04:30 It is not for the money? 04:31 A long time ago, the ironic thing is when I did my 04:38 undergraduate work, it is actually an education that 04:41 wasn't in the field that I am in now. 04:43 The school that I went to didn't have a student 04:45 recreation Center, so it wasn't until I actually came to 04:48 the SIU and got introduced to the concept of campus 04:52 recreation that I got into the field that I am currently 04:54 in, but I noticed that it was very satisfying for me to 05:00 work with people and see them make changes in their life. 05:02 Okay, let's go a little bit deeper. 05:04 From a spiritual perspective? 05:06 Sure, for me I feel like the body that I have was given 05:15 to me, and I am blessed with what the Heavenly Father 05:17 provided for me. 05:18 It is my responsibility to take care of that, 05:24 it is a gift that was given to me. 05:26 A very special gift! 05:27 I show my respect to my Heavenly Father 05:29 by taking care of myself. 05:32 I love that, I love that, I love that! 05:34 So in a way self-consciously you try to help everybody 05:39 else see the correlation between their responsibility 05:44 and you provide them with great activities here so they 05:47 can be healthier individuals, a healthier servant for 05:50 the Lord, and just an all-around well person? 05:54 I do and I think when you take care of yourself you feel 05:57 better about yourself and it allows you to open up and 06:00 be able to help other people too. 06:02 So the healthier you are and the better you feel about 06:08 yourself allows you to help other people feel 06:11 good about themselves. 06:12 I love that, I love that! 06:13 Lynne thank you so much for taking the time to talk to us. 06:16 This is a great university and I am so excited that I can't 06:18 wait to start working out. 06:19 You don't mind if I have some fun working out? 06:22 Play, work out, I'll go change and we will go and play together 06:25 Okay, excellent, thank you so much. 06:26 Thank you! 06:27 Now I have to be honest, that was one of my favorite 06:32 facilities to check out. 06:33 Over 200,000 square feet of fitness facility. 06:37 Now I don't know about you where 06:38 you live but check out the 06:40 University near you and look 06:42 into their Rec department and see what programs they offer 06:44 at their Rec Center, it might be worth it for you 06:46 to take extra classes. 06:48 But hey, with me today I have Lynne. 06:50 Lynne how are you doing? I'm doing great it! 06:52 I welcome you to my gym, I got a chance to check out yours 06:55 and I bring you here to mine so we can have a great 06:57 workout in my facility, is that okay with you? 06:59 It's awesome, I can't wait to get started. 07:00 Awesome, great! 07:01 First workout today, remember we did our warm-up. 07:04 We did our warm-up why we were showing the story, 07:06 but now we are going to go right into our workout. 07:11 Now I am using this chair with this exercise as a balance 07:14 exercise and it is going to work stabilizing your gluts, 07:17 your knee, your ankle, okay? 07:20 Lynne is going to take her left foot off the ground 07:22 slightly and raise it to the front and come back 07:24 to the home position. 07:25 Out to the side and back, then rear kick. 07:28 We are going to do 10 each leg when we do these. 07:34 Okay stop right there, hey Neto, come here a second 07:36 so people can see exactly what is taking place here. 07:39 Her left foot is off the ground and she is going to 07:42 raise up to the front, as high as she can go. 07:44 She is using the chair to stabilize herself. 07:47 If you at home find your balance is a little challenging, 07:50 use a chair, use a wall or something to stabilize yourself. 07:53 You do not want to place all the emphasis on your hand, 07:56 it is just there for support. 07:57 You want the stabilizing leg, which is her right leg to 08:00 take all the weight of your body. 08:01 Raise again to the front and back out to the side 08:06 and do a rear kick. 08:07 Now in her rear kick her upper torso staying straight, 08:10 she is not leaning forward during her kick. 08:12 She stands straight up and does her rear kick. 08:15 Now have we got it, let's go to work. 08:16 Do you want the chair or not? No I'm good! 08:22 Just so somebody at home can understand what it looks like. 08:26 Let's start with the right leg okay? 08:28 1, 2, 08:35 3, 4, 08:42 Now this is a little challenging 08:43 once again you can put your fingertips on 08:46 your side to stabilize yourself. 08:56 8, maybe I should have kept that chair! 08:59 Do you want it back? 09:01 And that's 10. 09:04 Okay I will let you have the chair on the second side. 09:07 Okay now it's your other leg. 09:09 Here we go, front, 1, 2, 09:17 now try these at home and you 09:19 will see they are lot of fun and balance is such a 09:21 wonderful thing to work on. 09:23 But we are also working on our quadriceps, our rear, 09:29 are gluts, oops a little wobbly there. 09:37 Eight, 9, a lot of ankle stabilization, and 10. 09:45 That is what is very shocking to people standing on one 09:48 leg you find your toes are gripping, your ankles are 09:51 trying to find stabilization, knee, people who have knee 09:53 injuries this is a great exercise. 09:55 So you are not putting a whole lot of stress on that knee, 09:57 but it's doing what it is supposed to keeping you up. 10:01 Let's get the chair out of the way. 10:02 Now part of our program we do what we call an 'act of rest'. 10:06 This is the part where we keep our heart rate going, 10:09 we let our muscles to get a chance to rest, but we're still 10:12 going to move our body. 10:13 Now this is an exercise called Burpee's. 10:15 And Burpee's is challenging, some of you in the military 10:18 may have done this before. 10:20 We are going to do a lower version of it. 10:21 We are going to show different levels of intensity. 10:26 She is going to do the lower intensity. 10:28 Why don't you demonstrate it first. 10:29 Go down to push up position and kick your legs out. 10:33 Come back in and stand up. 10:34 I'm going to do a little different. 10:36 Go down, kick to the back, and then jump up. 10:41 Now you know why I didn't volunteer for that version. 10:43 Okay here we go, we are going to do 10 each. 10:46 Are you ready? Okay lets go. 10:47 1, 2, 10:54 3, 4, 11:00 how you doing? I'm doing fine! 11:01 6, 7, 8, 11:09 9, and 10. 11:17 I'll tell you what, you get the hunger we are really working, 11:20 this isn't Hollywood make-believe. 11:21 Now our next exercise we are going to do we call a 11:25 dumbbell press, were are going to use dumbbells the 11:28 physio ball, grab your physio ball and I want you 11:32 to get in position so we can demonstrate it for 11:33 people at home. 11:35 Go ahead and sit on your ball, actually spin the other way. 11:40 Sit right there now roll forward on your back. 11:43 Right there, now, once again her feet are making 90°. 11:48 She is stabilizing herself on the ball. 11:50 The ball has become the bench for her. 11:52 She is going to press up and come back down. 11:59 Press back up, now what she is doing is she is pressing 12:04 and going straight towards, she is not doing a fly. 12:09 She is pressing towards the middle line of her body. 12:13 She is going to bring both dumbbells toward my head. 12:21 She is not doing it over her head she doing it 12:23 straight over her chest, beautiful. 12:25 Are you really Lynne? Ready! 12:28 I'm going to come and do it with you. 12:39 Alright, let's knock out 12, are you ready? 12:42 Here we go, 1, 2, 3, this is also working out the lower 12:49 back, 5, this is also working are abs, our gluts, 12:55 hamstrings, a full body workout. 13:01 Two more, beautiful good job. 13:06 Roll back up. 13:12 Now it's time to do our active rest again. 13:14 Lynne, are you ready for our Burpee's? 13:17 I ready are you? I'm ready! 13:18 Let's knock out 10 again and here we go. 13:19 1, 2, 3, 13:28 4, 5, now remember Lynne is doing a lower intensity 13:34 of the same exercise, and I'm doing a higher intensity. 13:41 with a jump 9, and 10, beautiful. 13:52 Now grab your ball again and we are going to do dumbbell 13:56 pullovers which is going to work our lats and our lower 14:00 body with the pelvic thrust. 14:01 Go ahead and roll out on your back, let's use one dumbbell. 14:07 Both hands over the head, hands are going to back over her 14:12 head and come back up. 14:16 Great, I'm going to break it into two movements. 14:17 Back over your head, she is working her lats by doing a 14:21 pull over, at one time they thought this was working 14:24 the chest exercise at one time. 14:26 This is a great development for your upper back. 14:33 This is the first part, now a second part we are going 14:35 to do a pelvic thrust. 14:36 She is going to drop her gluts down and raise back up. 14:41 Okay you ready to combine them? Yep! 14:43 Pull over, backup, drop-down. 14:48 Pull over, and drop-down. 14:51 Does your head come up when you do that thrust? 14:53 I usually leave it on the ball. 14:55 You want your hips to go a full range. 14:57 You can go down deeper if you're head comes up. 15:12 I'm going to jump in with you. 15:16 Are you ready? I'm ready! 15:19 Let's knock these out. 15:21 Here we go, let's knock out 12. 15:25 2, pelvic thrust, pull over, 3, 15:36 4, 6, good, two more. 16:02 Beautiful and good job. 16:04 Now how was that? Feels good! 16:15 Are you ready for Burpee's? I ready for Burpee's. 16:22 I want everybody to take notice that I am working 16:23 a little harder than she is. 16:25 Ready, let's do 10 again. 16:26 1, 2, 3, 16:35 4, 5, 6, 16:44 7, 8, 9, and 10. 16:57 You have to understand, I'm working hard. 16:59 I'm breathing hard, and you say 17:01 how is this fun? 17:02 Well it is, knowing that we are 17:04 doing something that will 17:05 benefit our body and make us 17:07 feel better in the long run. 17:09 The other thing is, I've 17:11 never finished a workout and 17:13 said, I wish I didn't do that. 17:14 Right, it is funny a lot of times people say, man I don't 17:17 feel like going to a workout but after they do it, they 17:20 always say I'm glad I got out of bed. 17:22 I'm glad I took the time to do it. 17:24 We are going to move on to our last exercise. 17:28 The inclined dumbbell curls. 17:32 Have a seat here and face this side. 17:37 Roll your body forward, right there and drop gluts down. 17:42 What she is doing is using the ball as a incline bench. 17:45 So her body is in position and she is going to have her 17:48 elbows right on the ball and she is going to curl them up. 17:51 This will work our biceps and this will help her 17:55 stabilization to take place with her legs. 17:59 Whenever you use the ball you are always working your lower 18:02 back and abdominals, correct Lynne? Correct! 18:05 You're doing good. 18:08 I appreciated, I've been working hard. 18:09 Yeah and the other thing to watch out that you make 18:12 sure you don't break your wrist. Exactly! 18:13 Once your wrist changes range of motion it affects how you 18:19 feel on your bicep. 18:20 You want to isolate your wrist and keep it in a neutral 18:22 position and let your biceps do all the work. 18:24 Let's have some fun. 18:31 Let's do them facing the camera. 18:32 Will be facing everybody at home. 18:34 Let's knock out 12. 18:39 Here we go, 1, 2, 3, 4, I'm feeling these. 18:47 5, right on my biceps, 6, isolation right 18:55 here on the biceps coming up. 18:57 My wrist, I'm keeping a neutral position and 19:01 I'm coming straight up. 19:13 Let's go Burpee's. Ready! 19:16 1, 2, 3, 19:24 4, 5, 6, 19:32 7, 8, 9, 19:38 and 10. 19:44 I felt like I was slacking off but I figured 19:47 I'd step it up a bit. 19:49 For those of you at home, when you are doing our workout 19:53 take your time and remember do your best. 19:56 If you will list to your body and your body tells you 19:57 I can't do anymore, stop and take a break like 20:01 we are going to do right now. 20:02 Let's get some water, it is so important to keep yourself 20:04 hydrated throughout your program, 20:06 takes some sips when you need them. 20:09 Also if you have any questions or concerns about something 20:12 that you want to know more about go ahead and e-mail us at: 20:23 Lynne are you ready to get going again? 20:25 I'm ready! Let's start at the top again. 20:26 Let's do our front side and rear kicks with our right leg. 20:34 1, 2, 3, now it is very normal to find yourself adjusting 20:42 to work on your balance throughout this exercise. 20:45 Don't feel like you have to be a professional, that you 20:48 have to stay nice perfect, it is hard to. 20:51 Your body needs to make these adjustments. 20:54 Every time you move your leg and your arm it changes how 20:57 your body responds to gravity. 20:59 So do your best. 21:07 Left side, are you ready? 21:12 As you get tired through your work out you will notice 21:17 that you are not as capable as you were before. 21:26 I have to tie into my core and stay focused. 21:43 Excellent, good job! 21:47 Let's skip Burpee's because were running out of time. 21:51 Let's go to our next exercise. 21:52 Grab a dumbbell, now at home remember to do an active rest. 21:58 But we are going to go ahead and knock out 22:00 our next exercise. 22:02 Are you ready? Ready! 22:10 1, we'll knock out 12, 2, 3, now those at home if you feel 22:15 yourself getting winded, if you need to skip the active 22:20 rest, go ahead because that will make it harder for you. 22:25 I want you to spend some time learning how to do these 22:30 exercises, that's beautiful there's 12. 22:39 Back to pullovers, you just need one dumbbell. 22:42 And here we go. 22:47 Pull over, backup and drop your gluts, pelvic thrust. 22:52 Pull over, drop-down and raise up. 23:06 We will stop at 12. 23:07 Pull over, pull over, pullover. 23:16 Pullover, last one. 23:27 Grab the dumbbells again and let's do our incline curls. 23:32 Let's get in position, here we go. 23:34 Let's knock them out, curl them up. 23:36 1, 2, 3, 23:41 4, 5, 6, you keep going Lynne. 23:45 Now we are going to keep going on 23:49 our workout and you keep going on your rep and I'm 23:52 going to check out this wellness tip right now. 24:08 Now it's important to understand how exercise is a medicine. 24:12 Right Lynne? Absolutely! 24:13 It not only lowers blood pressure but there are so many 24:15 different chronic diseases that we are now finding exercise 24:17 has so many benefits to keep them under control. 24:20 Absolutely, the only true fountain of youth there is. 24:23 I wish more doctors would actually write a 24:25 prescription for exercises. 24:26 Now it is time for our cool down and we are going to 24:29 grab our physio ball and do our stretching on the ball. 24:36 Now what we are going to do is our hip flexors. 24:38 Back foot is on the ground and we are going to shift 24:42 forward and get the stretch pulling right through here. 24:46 Are you feeling that Lynne? 24:47 Right here in this right hip. Exactly! 24:55 Now we are going to swing our foot out front and go down 24:58 and stretch our hamstrings. 25:02 You can challenge your balance if you 25:04 put both hands down. 25:06 Why are you always stepping me up like this? 25:09 Options, always options. 25:11 Just given me options people, she's not challenging me. 25:15 Open our body up and come down behind our head 25:20 and get a good stretch for our chest. 25:27 Let's open down and do a nice shoulder roll. 25:31 Let's do it again on the other side. 25:34 We're going to do the other leg. Open up the hip on other side. 25:45 Bring your foot forward to the front. 25:50 Now if you find this is difficult to do this stretch, 25:54 you can support yourself right here. 25:55 You never want to put your hand on the leg you are 25:59 stretching, always put it on your bent leg. 26:05 Do we hold those for about 10 to 30 seconds? 26:06 Yeah, sometimes up to 60. 26:09 If you can do 10 to 30, start out with 10 and work 26:12 yourself up as you get better condition with your stretching. 26:15 Go back up and arms up. 26:17 Go down to stretching our chest. 26:28 Come down and do a shoulder roll and a nice little shake, 26:33 jiggle, jiggle. 26:34 Lynne I had a great time working out with you today. 26:37 As did I, thank you very much. 26:38 You are just a blast. 26:40 For you viewers at home I want you to understand, 26:43 exercising can be fun and exercise needs to be a 26:46 component of your life. 26:47 If you are not doing it, find something you enjoy and 26:50 do more of it. 26:51 Investigate, find something you like. 26:53 There are so many things out there you can do. 26:55 Find a friend to do it with. 26:57 Elohim is our Creator God and He made mankind in 27:01 His own image. 27:02 God designed our bodies for movement and our bodies 27:05 respond extremely well to action. 27:07 God wants us to be physically active and I encourage you 27:11 to become active and just move, you were designed for it. 27:15 Design from the Creator Himself. 27:17 This is Casio reminding you that action is the key for 27:20 life and it is my prayer that the Lord gives you strength 27:23 and encouragement to take action every day. 27:26 God bless, thank you for watching and 27:29 I will see you next time. 27:30 Keep flexing those faith muscles! |
Revised 2014-12-17