Participants: Casio Jones (Host), Izhar Buendia
Series Code: AFL
Program Code: AFL000002
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00:31 Hello my name is Casio Jones and
00:33 you are watching Action 4 Life. 00:34 I hope you are ready for a 00:36 great workout today. 00:37 You know, we are going to do your workout day with just 00:39 your body, that is right no exercise equipment needed 00:41 for this workout. 00:42 But first let's check out the story we did at the Mall. 00:45 We actually took footage inside of a vitamin store 00:48 and learned about vitamins. 00:50 Do you know what type of vitamins to take? 00:51 Do you know if you need vitamins? 00:53 Come and check this out! 01:20 We are here in the mall and continuing to talk 01:22 about Mall fitness. 01:23 You know I ate well this morning but I feel like I might 01:28 need some more nutrition. 01:30 The mall is a great place to find some information 01:32 about nutrition. 01:33 I'm here with Aaron and Aaron works in the health food 01:35 store and he is going to help me to pick out a right 01:37 vitamin that we need to add to our regular 01:39 nutritional daily diet. 01:41 So Aaron, tell me exactly, I'm here in your store and 01:44 see a lot of different bottles and so forth. 01:46 How to I know what is the right vitamin for me? 01:48 Well we do have a lot of varieties of multiple vitamins. 01:54 A lot of them are age specific, vitamins for over 50. 01:59 We have vitamins for people with certain health concerns, 02:03 like high cholesterol, blood pressure 02:07 or joint problems. 02:10 We also have vitamins for more active people and more 02:14 general multiple vitamins. 02:15 So it is not just closing my eyes and throwing a dart 02:18 into the store trying to find one? 02:19 They actually design and create these vitamins to take 02:24 care of my specific need, correct? 02:25 Yeah, yeah and we do have associates on hand to help you 02:28 out with whatever questions you might have. 02:29 To get you going into the right direction and give you 02:33 the right vitamin for your needs. 02:34 Now when I was a kid I like Flintstones, but I am an adult 02:37 now and I'm not really into Flintstones anymore. 02:40 Is there something I should look for, like what is 02:42 inside the vitamins? 02:43 Yep, to make sure you are getting a good quality of 02:46 vitamin, you want to make sure that it is USP certified. 02:49 Basically it is tested for its strength and potency and 02:53 that it will break down properly. 02:54 So what is on the label is really inside? Yes! 02:57 Okay, wow, so it's important to be aware of that. 02:58 I imagine, there are some companies out there that are not 03:03 in your well-being but are in it for the money. 03:05 So they will put whatever's hot on the market, the next 03:08 crave of this supplement, or this vitamin has this benefit. 03:12 They always put it right on the label, but it may not be 03:16 really inside the product. 03:17 Exactly, yeah! 03:18 Okay, well thank you so much. 03:20 Aaron I appreciate you time for talking to us. 03:22 Well, no problem! 03:23 The mall has great resources, you can work out, you can 03:28 check on your shoes, and you can find basically health 03:32 products here and a staff that are willing to help. 03:38 Now, wasn't that exciting? 03:39 The Mall, who would think the things 03:41 you can find in a Mall? 03:42 It is so important that vitamins 03:45 be a part of your supplements. 03:47 With me today I have a good friend and were going to do 03:50 a great workout and talk more about vitamins 03:52 during our workout. 03:53 Curtis, How are you doing my brother? 03:54 I'm doing fine, thank you for having me. 03:56 We're going have a great workout today. 03:58 Like we said let's talk about vitamins while we're doing 04:01 our workout with those at home to anchor more things in. 04:03 Now you may have seen Curtis before. 04:05 He is the co-director and has a ministry called 04:09 Abundant Life, correct? 04:10 Abundant living. Abundant living! 04:12 It's full of life too. 04:13 It's for the life but it's also Abundant Living too, 04:16 That's the name of the program. 04:17 My apologies, my apologies. 04:19 Let's remember at home, the point is I want you to do 04:25 your warm-up, so we are going to skip that and go right 04:27 into our workout, but a warm-up, do something like 04:30 jogging in-place, jumping jacks, 04:32 something for 3 to 5 minutes. 04:34 It is a great time while our stories are going on, 04:36 it is a great time for you to warm-up so were you'll be 04:38 ready for our workout. 04:39 Are you ready? Let's do it! 04:40 The first exercise we are going to do Palate squat. 04:44 A Palate squat. A ballerina movement. 04:48 The secret is used to have your feet 04:52 shoulder width apart. 04:53 Your toes are pointing outside and we are going to go 04:56 straight down into a squat and come back up and 04:59 do a side lift. 05:01 Okay watch this. 05:03 Curtis come over in this position. 05:05 I want you to turn this way so the people at home can see 05:07 exactly how we are doing this squat. 05:08 Okay sit down and come back up and lets go up with the 05:14 side lift, there you go back down again. 05:16 Now go down in the squat position again and 05:19 stay right there. 05:20 Now watch this at home people, you can see how Curtis's 05:22 back is nice and straight. 05:23 He is not bending forward like this that places strain on 05:26 his lower back, he's keeping his head in a neutral position. 05:29 His back is straight in line and he is sitting down 05:31 with his squat. 05:32 Go ahead and stand back up and do your side lift again. 05:33 Okay lets to them together. 05:35 Let's get into position. 05:37 Here we go, let's knock out 10 on each side. 05:40 Okay are you ready? Let's go! 05:41 That's 1, right leg to the side. 05:44 Back down, other side that's 1. 05:47 Here we go again 2, 2. 05:54 3, 3, now what this is working 05:59 this is work in our glutes, this is working our 06:02 abductors, the side of our legs, and also 06:04 working or quadriceps. 06:08 What number is that Curtis? 06:10 Ah, about 6! I'm glad you're counting. 06:12 That is what I like about you, you are there. 06:14 Well it could be 5! 06:15 Let's not make it 5 let's do 2 more each leg. 06:20 There is 1, last one! 06:25 Okay! No! Other leg. 06:30 Okay I'll do the last one, how about that? 06:32 Okay, as part of our program, once again, we are going to 06:36 do something called active rest. 06:38 We' re stimulating our muscles, but we also want to do 06:41 something to stimulate our heart. 06:42 So for today's exercise we are going to do side shuffles. 06:44 It is different, Do you play basketball? 06:46 Yes I have! 06:47 Okay it's like you are guarding somebody. 06:49 We get in a squat position, 06:50 like this and do a side shuffle. 06:52 Then we will side shuffle back to the other side. 06:55 Let me get in front of you so we have a range of motion 06:58 for both of us. 06:59 Here we go to the side and we are going to do this 07:01 for 30 seconds. 07:09 This is once again getting our heart up. 07:11 We do some kind of movement to make it fun. 07:14 Exercise should be fun, just moving around. 07:16 I'm having a ball back here Casio. 07:18 You are? You wouldn't believe. 07:20 You are thrilled! Alright, excellent, that is great. 07:25 Now our next exercise were going to do is called 07:29 T push-ups. 07:30 T push-ups? Not just push-ups but T push-ups? 07:33 Yes push-ups are one of the best exercises for your 07:36 upper body, T push-ups add an extra twist to it. 07:38 Okay I want you to lay down right here and I am going to 07:41 show people at home how to do them. 07:43 Get in your normal position and push up. 07:45 Keep your body straight. 07:46 Our hands should be in line with our shoulders. 07:49 Go down to push up and come back up and then take this 07:53 arm, rotate your body and come up here in this position. 07:58 He has turned his eyes to look between his thumb and 08:02 first finger and rotate back down again. 08:04 Back to push up and come and do the other side. 08:11 Go back down again and rotate to the other side. 08:15 One more time on the other side. 08:19 Rotate back over, okay now let's go to work. 08:25 I'm going to show variation. 08:27 I'm going to have Curtis do them on his knees. 08:30 I'm going to do them on my feet. 08:31 So get different shots of this so we can see the 08:34 different very variations of these. 08:35 Okay are you ready? Let's do it. 08:36 Were going to do 10 each side. 08:38 Ready, here we go. 08:40 Down and rotate, there's 1. 08:43 Down and 2. 08:47 Down and 3. 08:56 Down and there's 3. 09:03 So really we are doing 20 reps. 09:05 But we are doing 10 each side. 09:09 How are you doing Curtis? I'm doing just fine. 09:12 Are you keeping count? Yeah that is number 5. 09:16 Here we go, that's 6, and 6. 09:22 Now I am going to come and watch Curtis. 09:24 Now you know is once again Curtis is on his knees to 09:27 make it more modified. 09:28 Some people have a hard time doing regular push-ups, 09:31 this is a great way of reducing the intensity. 09:33 Drop to your knees and do the same position as a push a 09:36 position, but drop your knees down and rotate through. 09:39 Two more left, give me two more. 09:42 How are you feeling brother? I'm just fine. 09:45 I'm pulling and stretching the muscles. 09:49 What he is doing with the push-ups is he is working his 09:51 triceps, his chest, and his shoulders with these. 09:54 This and the last one. 09:56 Here we go let's knock them out again. 10:00 Okay Curtis lets go. 10:01 Okay lets start on the side. 10:04 I'm right behind you. Okay here we go. 10:05 30 seconds, lets go. 10:15 Now for you at home that want to be a little more 10:16 aggressive, you can take it up a notch. 10:19 Watch this, do a little jump at the end. 10:27 It's a little more challenging. 10:28 How's that feel? Do you notice the difference Curtis? 10:32 Yeah, the jump. 10:34 Let's go back without the jump. 10:40 Let's do one more. 10:41 That was a good job. 10:43 Now our next exercise we are going to work 10:46 our upper body. 10:47 Like floor, dip, leg lift. 10:49 I'm going to demonstrated for you first. 10:52 The triceps are going to work and fire from here. 10:55 Hands here and I'm going to lift my body up off the 10:59 ground, with my left leg stabilizing my body. 11:02 I'm going to dip down and press up and leg lift. 11:05 Down, press up, and a leg lift. 11:08 Are you working at triceps? 11:10 You're working at triceps, your quads. 11:12 Am I to be in back of you or what? 11:14 Ah, you can be right there. 11:15 You're going to watch me, huh? 11:17 But what you at home to see this one. 11:19 Are you ready? Yeah! 11:21 Okay go ahead and bend your leg, bend one leg. 11:24 At this leg is going to be off the ground. 11:26 Hold it right there and go down into a dip. 11:29 Press up and put this leg up. 11:31 There you go let's do it again. 11:33 That's 2, 3 11:39 4, 5, I feel that tricep. Your feeling it already. 11:48 6, 7, 8, 11:54 9, and one more. 11:58 Let's go ahead and switch legs. 12:00 How are you feeling brother are you doing alright? Yeah! 12:02 Alright let's try this again. 12:03 I'm going to knock this one out with you. 12:04 Ready here we go. 12:05 Let's go down, up and lift. 12:08 Down, up lift 2, 12:11 down, up lift 3, 12:15 down, up lift 4, 12:18 down, up lift 5, 12:21 down, up lift 6, 12:24 down, up lift 7, 12:27 now what we are working on as well, is our hamstrings on 12:29 our right leg. 12:31 Down, up and lift 10. Beautiful, good job! 12:33 Here we go back or side shuffles again. 12:36 Side shuffle? Yet you know. 12:38 Are we going to do the jump too? 12:40 Yeah let's try the jump. 12:41 Let's make kind of fun. I'll be right behind you. 12:43 Are you ready here we go, 30 seconds. 12:56 Now remember at home if this is a little challenging to 12:58 you, you don't have to do the jump. 13:01 Just do the straight side shuffle. 13:03 10 more seconds Curtis, how are you feeling? 13:06 I'm feeling it, how are you feeling? 13:08 I'm alive, glad to be here jumping my heart 13:10 out right now. 13:12 I can cheat back here. 13:13 I have you on the camera brother, I can watch you. 13:14 Alright that is a good job. 13:17 Can't hide from the camera. 13:19 Alright, here we go our last exercise. 13:21 For this last exercise we are going to do our planks. 13:27 You are going to love the planks. 13:28 I'm going to love the planks! 13:30 Will I love the planks? 13:33 Okay then I may love the planks. 13:35 Let's get the mat out here because 13:38 we will use our elbows. 13:39 That will make it a little more comfortable for people. 13:43 Now if you do not have a mat at home, use your carpet. 13:47 Or something to support yourself. 13:49 Go ahead and get on your stomach. 13:51 That's excellent. 13:53 What I want you to do is bring this elbow right in line 13:57 with your shoulders. 13:58 Now what you up on your toes, 14:01 lift your whole body off the ground. 14:03 Now what he is working here, he is working his abdominal 14:07 muscles, his lower back muscles and his shoulders are all 14:11 involved stabilizing his body. 14:12 If you find this challenging for you right now, 14:15 you can come a little higher. 14:20 For some of you this may be more comfortable. 14:22 It will be okay as you get better. 14:25 Then you can come down to a low position, lower it down. 14:27 Now he is feeling this, aren't you? 14:30 I'm feeling pretty good. 14:31 All right come on up the will do together. 14:34 We are going to do 30 seconds, plank holds. 14:36 Now you at home try to do them where you are for 30 seconds. 14:42 Do your best to keep 14:43 up with us. 14:44 You're going to watch me, you are not going to do them, 14:46 just watch me? 14:47 No you're going on that side and I'm going on the side. 14:50 Alright, 30 seconds, are you ready to do this? 14:52 Yeah! Let's go. 14:53 The clock is starting now. 14:55 Up, so tell me Curtis about the body. 14:58 Well the body sometimes needs some supplication. 15:03 Sometimes people have joint conditions, joint pain. 15:07 glucosamin sulfate is out there and it will help 15:12 tremendously to add to a whole food diet. 15:14 But our goal is getting our nourishment from our foods. 15:18 That is the number one goal. 15:20 And vitamins are just supplements. 15:22 That's what it is, it is a supplement. 15:25 Good job, that was the first one. 15:27 Let's go with our side shuffle again. 15:29 Let's go to work and will start on this side. 15:31 30 seconds, here we go. 15:33 Let's jump again. 15:35 Now remember at home, Curtis you keep jumping, and I will 15:39 show them at home to remember how to do without a jump. 15:43 I jumped on that one. 15:46 You keep jumping, I want you to. 15:47 So we can show different variations. 15:53 Okay now I'm going to jump with you. 15:55 Do you feel more comfortable now? Yeah! 15:58 I don't want to leave you out there because you are 16:00 my wing man. 16:01 I don't want to leave my wing hanging out there? 16:03 I want to make sure you are doing them properly too. 16:04 I've got your back right? You've got my back Curtis. 16:06 That's a good job, it's 30 seconds. 16:08 Now check this out people. 16:10 We went over the squat Palates, we went over our 16:16 T push-ups, we went over our floor abs and triceps 16:23 and leg lifts. 16:24 We did our planks, now are you ready to do it again? 16:27 How much time do we have on this program? 16:29 We have plenty of time. 16:30 Are you sure about that? Yeah! 16:32 Is your heart beating? Yes it is. 16:33 Let's do it, I'm with you. 16:36 If you can do it I can do it. 16:38 You heard that folks. 16:39 Let's go back to our same exercise with 16:42 the palate squats. 16:45 There's down and one. 16:51 Again down and 2. 16:56 3, 3, 4, 4, 17:09 5, feel it in the legs now. Oh yeah! 17:12 6, you feel it right in the glutes. 17:17 7, gluteus maximum isn't it? 17:21 I remember those body building terms. 17:26 9, that was years ago. 17:28 Let's do one more. 17:31 Okay you did 10 and I did 9. 17:33 How about that?. 17:36 That's the thing people at home, do your best. 17:38 If you feel you have to stop, 17:40 listen to your body and stop. 17:41 Our next workout we did was the T push-up. 17:44 Let's get down and do our push-ups. 17:47 Hey, I want you to do me a favor. 17:50 I want you to start a regular push-up, 17:53 and do the best you can. 17:55 When you need to, go down on your knees. 17:56 Okay are you ready? Here we go. 17:58 Down one and rotate. 18:03 Down 1 and rotate. 18:07 Down two and rotate. 18:10 Down 2 and rotate. 18:13 3, 3, 4, 4 18:23 5, 5, okay I'm going down to my knees 18:32 6, 6, 7, 7 18:45 8, 8, 9, 9 that's right people were feeling these. 18:52 This is no make-believe show. 18:55 One more, whoa, good job! 19:05 Let's jump again, go. 19:15 I'm trying to jump with you. 19:30 Five seconds. 19:36 Excellent, good job. 19:37 Oh my, my heart rate is up there. 19:40 You know what, I feel it too. 19:43 Maybe we need to do a little more talking. 19:46 Maybe too much talking. 19:48 These are good workouts, again a modified workout, 19:55 behavior so that you don't overdo yourself. 19:58 The goal is, when you are doing a workout program, you want 20:00 to start with one set. 20:02 The first time you are doing 20:03 something let your body 20:04 acclimate to it. 20:05 Then next week you'd add on 20:07 a second set in the third week 20:08 your third set. 20:10 Now what about water drinking? 20:12 We haven't talked about that. 20:14 That is a very good point. 20:16 As you exercise you always 20:18 want to keep yourself hydrated. 20:19 I wish we had a bottle of water right now. 20:21 Probably before we start it is ideal to hydrate yourself. 20:24 And it is good time to hydrate yourself an hour before 20:28 your workout, to hydrate your system. 20:31 During the workout you want to sip some between. 20:35 Now our next exercise is our push-ups. 20:39 Let's do them staggered so people can see them at home. 20:42 You can go over there. 20:43 We are going to the triceps. 20:48 The triceps and it also works your hamstrings. 20:53 Less go and get a position here. 20:55 We're going down to dip and up and lift. 21:00 Again dip and 2. 21:03 3, 4, a Curtis how long have you been working out? 21:09 5, I start working out in the mid-70s. 21:12 6, so it has been over 30 years ago. 21:15 7, I know things have changed now. 21:18 Here we go it is 8. 21:20 9, I'm feeling it in my triceps. 21:24 Now you are saying something before about people who are 21:30 home might not be in condition. 21:32 In between sets, what we are doing here, we need to take 21:36 an adequate amount of 21:38 rest in between sessions. 21:40 Take deep breaths so you can do the next set and do it 21:42 all the way through. 21:43 The thing of it is it depends on your condition. 21:45 Take your time and listen to your body and don't try to 21:49 do it all at one time. 21:50 We have been doing this a while and are showing them, 21:53 but I want the people at home to take the time. 21:56 Start with one set, watch and learn and listen to 21:59 themselves and take a break when they need it. 22:01 But they can carry on a conversation without 22:03 being overly exhausted. 22:06 Are you ready? Okay lets go! 22:07 By the way that was a break, we took a break. 22:10 If you are home watching you took a break right there. 22:14 Back in position, down and up and lift. 22:18 Again down, and up, and lift. 22:21 This is 2, 3, 4 22:27 5, 6, 7 22:34 8, 9, and 10. 22:43 We are going to skip our active rest and we are going 22:45 to go into our last exercise. 22:47 For those of you at home, so you know what it feels like, 22:49 we are going to go into our next exercise. 22:51 The next exercise we have is our plank. 22:53 Let's get the mat out here again. 22:55 Here we go. 23:03 Again we can do it on the knees or that's an option. 23:06 It's on your toes but it's an option on your knees. 23:08 On this one just hold yourself a little higher. 23:10 Here we go 30 seconds. 23:16 This is really doing the core. Yes! 23:17 We are working our abdominals and our 23:19 lower back on this one. 23:20 You're getting your shoulder worked to because you body 23:22 stabilizing itself here. 23:23 Where the fat is distributed also has the risk of 23:27 different diseases, ? metabolic syndrome, 23:31 waste on your midriff. 23:37 Now how good is your watch, do you have good time? 23:40 It works, it's not a Casio though. 23:42 30 seconds, there we go, good job. 23:44 It goes by quick. 23:49 Now is another component of our show we have what 23:52 we call a wellness tip. 23:53 Right now we are going to take the time and run right 23:56 into our wellness tip so you can learn something more 23:58 that you can apply to yourself. 24:00 Check this out! 24:11 For example, set up an obstacle course in your 24:13 back yard and challenge each other. 24:15 Play a round of tag. 24:17 Reward yourself with a low caloric treat. 24:24 Now I will tell you what is important. 24:26 A family that exercises together, 24:28 is definitely a healthy family. 24:29 That is the thing, exercises should be fun and parents, 24:34 you want to set an example for your children. 24:36 Right now obesity is huge 24:38 in young adults. 24:39 They are saying a generation 24:40 right now is the first generation where the parents are 24:44 outliving their children. 24:45 You mentioned young adults, 24:46 even in childhood, adolescence 24:48 Teens, diabetes, heart disease. 24:50 Now children in their teens are also having diabetes and 24:54 heart disease as well. 24:55 Now we are going to go into our cool down by doing a nice 24:58 stretch, let's get the mat again. 24:59 Go a head Curtis and lay on your back. 25:03 All my back okay. 25:04 You know I'm going to do something we haven't done before 25:06 Go ahead and lay down because I'm going to 25:07 stretch you out brother. 25:08 To reward you from coming here. 25:10 If you have somebody at home can assist you, how does 25:15 this feel? It's comfortable. 25:19 Now you are not going further than that are you? 25:21 Do you feel like this is a safe range? 25:23 You see we are communicating with one another. 25:26 It is the right range for you? 25:28 That's a good range right there, yeah. 25:29 Okay I'm going to grab the other leg. 25:31 Is that stretching those hamstring muscles? 25:32 We're stretching those hamstrings. 25:34 You really need someone to do that because it 25:37 gives it a nice pull. 25:38 It is much different with me stretching and assisting you 25:42 on the stretch then you actually doing it yourself. 25:48 Okay go ahead and cross your leg again. 25:49 I'm going to put this ankle right here. 25:51 But you're leg-back and cross like this. 25:53 Were going to get down to the glutes now. 25:55 Are you feeling that? Yeah! 25:59 We didn't do this one 30 years ago. 26:01 But once again you are doing a stretch and holding your 26:04 stretch for 30 seconds to 60 seconds. 26:06 We are going to go a little faster today. 26:08 And we are going to have a whole segment to explain 26:11 stretching in much more detail. 26:14 Okay, that is a good stretch right there. 26:16 Okay lets go once again over to your side. 26:18 I'm going to do a different one right here. 26:20 This is going to work on opening up your hips. 26:22 It's going to be tight all way up to your shoulders. 26:24 How does that feel? Okay! 26:26 Now let's go on the other side. 26:36 Now watch this one, because you are my friend 26:38 I'm going to help you out on this one by stretching 26:40 your lower back. 26:41 Doesn't that feel great? Oh yeah! 26:48 Excellent, that's a good job brother. 26:50 Come on up. 26:53 Hey Curtis, brother I had a great time with you today. 26:56 Yeah it's been fun. 26:57 I'm going to look forward to is doing some more workouts 27:00 together, alright? 27:01 Maybe we can invite me on your program, 27:03 your show alright? 27:04 Yeah maybe we can work it out. 27:05 I'm needing some new recipes, do you know what I'm saying? 27:07 Your brother likes to eat. 27:08 Well my wife she likes to cook, and I like to eat too. 27:13 Don't we all. 27:14 The word wellness means actually finding balance in your 27:17 life, every problem you have falls in this one area. 27:19 Mind, body, soul, and spirit. 27:21 Trust God and seek His perfect solution from the Bible. 27:24 Live a balanced wellness. 27:25 I'm Casio and I want you to remember that action 27:27 is the key for life. 27:28 Take care and I will see you next time, God bless! |
Revised 2014-12-17