Participants: Casio Jones (Host), Trent Chance
Series Code: AFL
Program Code: AFL000004
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00:30 Hello my name is Casio Jones and welcome
00:32 to Action 4 Life. 00:33 Today's segment we are going to talk about resistant tubing. 00:37 Special tubing you can use to get a good resistant workout. 00:40 But first let's check out the segment we did at the spa. 00:44 Where we learn about massages, how beneficial massages 00:48 can be for us. 00:49 Check this out! 01:18 So Brandy tell me, I'm an active person and I just got done 01:22 working out and I feel like my upper back is real tight. 01:25 I was really tense with my workout in my shoulders and 01:29 upper body and it is just aching. 01:32 I feel it going up my back of my neck. 01:33 What would you do? What do you recommend for me? 01:36 Well when using your upper body your traps are really to be 01:40 tight so we would come up and do a few stretches and I will 01:44 be able to tell if he has knots, which knots built up toxins. 01:47 Collagenous knots. 01:49 So you are saying knots, when somebody says I have a little 01:53 spot right here that is aching me, we consider that a knot, 01:57 Correct? You can feel the knot but the majority of the time 02:00 a knot will cause the pain, other times it is just a 02:03 tight muscle. 02:04 So you're saying the knot would cause what we call a 02:07 reflect pain, it would be here but I feel it in the 02:10 back of my neck? Yes! 02:12 So you will work on the upper back and the traps to relieve 02:17 it, plus you do very different techniques. 02:19 Yes, you always start out with some kind of stretching and 02:22 you also do some compression to get the muscle warmed up. 02:25 It's like saying hey I'm coming in and breaking down the 02:29 doors and jumping on it and slowly start the kneading and 02:33 massaging and it works all the toxins out. 02:34 It is not uncommon to become sore after a massage, because 02:38 releasing those toxins. 02:39 It is like if you were to workout and you get sore 02:41 afterwards it is the exact same thing. 02:43 A lot of time I was told before that when you get done with 02:47 a massage you want to drink water to help flush the toxins 02:50 out of your system. 02:52 Always drink water. 02:53 Sometimes you get this detoxification, what is being 02:57 released down all the muscle and you can feel lethargic 03:01 and your head aches, but by drinking water 03:03 it flushes out, correct? 03:04 Correct, if you have not had a massage in a while or if 03:07 you have been really stressed or really working and you get 03:10 a massage, I've had a few clients been physically sick 03:14 from the massage. 03:16 Okay, so now I have just got done some leg workouts. 03:20 Show me some stuff that you do to work on my legs. 03:23 What would you do for an individual who had done 03:27 a great leg workout? 03:28 We would stretch this muscle by tilting the foot down. 03:32 That will stretch the calf muscle and cause a pull up 03:34 here and you can feel it through the lower back and the 03:37 glutes all the way up through the foot. 03:39 Then you would actually do some compression kneading. 03:43 Working on the calves. 03:45 As a massage therapist I feel the splits in the muscles 03:50 in different areas. 03:52 So the muscles, you are able to identify by touch the 03:56 different muscles that is on a person's body? 03:58 Correct? Correct! 04:00 And we are all created with the same muscles, some of us 04:02 a little more than others, but they are all the same. 04:04 So you are able to identify and test where the problem is. 04:09 If I say I have a problem here you would be able to 04:12 identify it and find where there is a knot, or something there 04:14 to relieve the pain, correct? Correct! 04:16 When people walk in you can usually tell by the way they 04:19 are holding themselves where they are hurting. 04:20 It is not even necessarily just people doing working outs, 04:24 it is everyday life. 04:25 It is people at desk jobs, they get sore neck's. 04:27 Older people in nursing homes, I have seen my clients 04:30 in a wheelchair and they are so stiff everywhere. 04:34 And it is a posture from being in a compressed position. 04:37 A lot of times people are unaware that a lot of your back 04:40 problems will let you feel, when you are working at 04:44 a computer you are in a crunching position. 04:46 Your glutes are tight, your hamstrings are tight, your 04:50 wrist lock up, your fingers cramp. 04:53 Most people don't realize their fingers, I will do and 04:56 massage on male clients, and they say wow that hurts and 04:59 it feels good at the same time. 05:01 I didn't realize I was sore there. 05:04 So tell me, different styles of massage, not all massage 05:08 is the same, no massage therapy is the same, correct? 05:12 You have what? 05:13 Sport specific massage, deep tissue, trigger point. 05:16 When people come in and say they want a therapeutic 05:20 massage I will usually ask them which kind because therapy 05:23 is different for each person. 05:24 Exactly, it's therapy. 05:26 It's using the technique of massage to help heal that 05:31 person, or condition. 05:32 Each individual person has specific needs, wants, and 05:35 feelings and everything is different with that person. 05:39 Each massage is personalized. 05:41 Personalized, I like that. 05:43 It's personal therapy. 05:46 Brandy thank you so much for taking the time to explain 05:48 about massage therapy. 05:50 For those of you at home, if you haven't had a massage 05:52 or you haven't had a massage in a long time I highly 05:55 recommend you go and get one because you will feel so 05:57 much better and so rejuvenated. 06:00 Your body will feel alive and it would help the 06:02 circulation and relieve a lot of stale muscles that are 06:06 not being reactivated. 06:08 If you don't know where massage therapy is around you ask 06:11 and I'm sure you'll find one. 06:14 Hey, I don't know about you but right now I feel like 06:16 somebody getting a massage right now. 06:18 With me today I have my good friend Trent. 06:22 Trent, what is up brother? 06:23 How you doing? 06:24 I'm glad you made it back with us again for 06:25 a great workout. 06:26 Have you ever gotten a massage? 06:27 I have before. It was awesome, very awesome. 06:31 My brother's a massage therapist and every now and then I 06:34 get blessed with an opportunity for him to work on me. 06:37 If you don't get a massage on a regular basis, I will tell 06:40 you this, go and find a massage therapist, look in the phone 06:43 book and find one and help relieve some of the 06:44 stress on your muscles. 06:46 But hey, with back to our workout. 06:47 We did our warm-up and I want you to do your warm-up at 06:49 home while we are doing our story. 06:51 It is a great time to do 3 to 5 minutes of something active 06:54 to get the blood flowing in your body before 06:56 we start our workout. 06:57 We did ours already, so were going to do our workout and 06:59 we are going to do it with tubing. 07:05 The first exercise we are going to do, 07:06 we are going to do squats. 07:07 Tubing is kind of unique, this is a different kind, 07:11 this one is like elastic. 07:15 You can feel it, tubing with a handle on each side. 07:17 It's a great way to get different resistance 07:21 and intensities. 07:22 You can find what you like in a few seconds and they are 07:25 very inexpensive but what you will see today is that it 07:27 is a great way to have a good workout. 07:29 It's a good simple tool that you can stick in your bag 07:31 when you travel and take it with you instead of dumb bells, 07:33 you have your tubing. 07:34 Okay are first segment will be a squat and let me 07:37 demonstrate, so turn this way. 07:40 Put both your feet in and Trent is holding that. 07:43 Pick up your position there and hold it right there. 07:47 Go ahead and sit down in a squat, and back up. 07:50 Then go to your shoulder press over your head. 07:53 Now what we are doing is combining this exercise. 07:56 We are going to work his legs, his front and back and glutes 08:00 and his shoulders and triceps and upper back. 08:02 Go ahead and go down again. 08:04 Squat again and press up. 08:06 Excellent, one more time. 08:11 Okay let's go to work. 08:15 I'm going to get my band out here, I have a knot in mine. 08:17 I apologize people, hang on. 08:19 Here we go, let's go to work. 08:24 Let's knock out 15, are you ready? 08:25 One, two, three, 08:37 four, five, hey Joe can you come in on this one? 08:43 Take a look at me so when I'm going through people can 08:46 see that one I'm sitting down doing my squat, you are 08:48 sitting down like sitting in a chair. 08:50 You want to set your glutes back and making 90° 08:54 by sitting down. 08:58 What number is that? 08:59 10 maybe. 09:01 Let's go five more. 09:06 Two, I apologize, sometimes when I talk I forget where I am. 09:14 One more. 09:18 Excellent, good job, put them down to the side. 09:21 Now once again we are going to do our active rest. 09:23 When we get done during the exercise where we worked our 09:26 muscles, were going to do something to stimulate our heart 09:28 Today we are going to do jumping jacks. 09:30 Let's do 25, here we go. 09:33 One, two, three, four, 09:36 five, six, seven, eight, 09:39 nine, 10, you keep going. 09:42 Now if you need to, if you are having a hard time do them 09:46 modified, just bring your leg out to the side. 09:52 That way you are moving but are not putting a whole 09:56 lot of impact on your body. 10:01 Are we there yet? Yeah! 10:03 Our next exercise we are going to do with our resistant 10:07 tubing, we are going to go over to the door. 10:09 We are going to do an exercise called, chest press with 10:13 a lunge and what I want you to do, we have a door anchor 10:17 that anchors into the door and holds it in position. 10:20 Were going to use that to do our exercise again. 10:23 Go ahead and step toward me. 10:26 Put your hand on the band bar. 10:28 I want you to step into a lunge position and 10:31 stay in position. 10:32 Open up a little wider, right there. 10:35 With your hands straight here I want you to press forward 10:37 into a chest press. 10:38 Keep your body straight. 10:41 He is firing his abs, and feeling his lower back. 10:43 He is pulling his quadriceps and hamstrings and his glutes. 10:46 How do you feel with those? It's good. 10:49 You get a lot of stability in this exercise. 10:52 Your glutes stabilize themselves so he's getting a complete 10:54 body workout, even though it looks like he's only working 10:57 out his chest. 10:58 His whole body is working right now. 11:01 Give me 15, how's that? 11:03 Just give me eight more. 11:06 There's one, two, three, 11:09 four, five, six, 11:15 seven, eight, beautiful good job. 11:19 Let's go into our active rest again. 11:25 25 jumping jacks, are you ready? 11:26 Here we go, one, two, 11:29 three, four, five, 11:32 six, seven, eight, 11:34 you keep counting, nine, 11:36 10, I'm going to do the modified. 11:37 13, 14, 15. 11:42 Now watch me at home, we've got to do 25 keep going. 11:45 10 more, will you know to what he wanted to do, 11:50 he wanted to stop. 11:51 We are working him hard already. 11:53 Once again I'm doing the modified by just moving out to 11:56 the side and if you can't move your arms out you can just 11:59 step to the side. 12:00 Our next exercise we are going to do we are going back to 12:03 the same position where we are use the door again. 12:05 But we are going to do back rows. 12:12 Come Trent and grab this. 12:14 Now what I want you to do is get some good tension on the 12:18 bands, I want you to do a row and at the same time 12:22 when you come back with your row, keep your leg straight 12:25 and work your glutes into a rear kick. 12:27 Let's do 12 of these but halfway through, I'll take that 12:34 back were going to do 20, 10 on each leg. 12:36 Pull back and that is one, rear kick with one leg. 12:42 Pull, two, three, 12:47 four, now what he is working here is his back muscles and 12:51 his rear kick is working his lower back and his glutes. 12:56 He's keeping his leg straight. 12:57 I want to do one with bent legs so people know what they 13:01 look like, now curl your leg. 13:04 See that? We don't want to do that, we want to keep 13:07 the leg straight. 13:09 Do it again, perfect. 13:11 Do your row again and give me two more. 13:18 Go ahead and switch legs. 13:20 Again, here we go, that's one. 13:23 Two, I know looks complicated doing this at home, but you 13:27 are getting a lot of this workout. 13:30 You are not just working your upper body. 13:31 You are not just working your glutes, but you are also 13:33 working on your balance which is an important 13:34 component of fitness. 13:36 We need balance in everything we move we need our balance. 13:39 Every time you sit, every time you get out of a car, 13:43 balance is so important. 13:44 It is a very overlooked component of fitness. 13:46 That's 10, good job. 13:48 Let's go back toward jumping jacks, here we go. 13:50 This time I'm going to do them with you, high density 13:52 all the way through. 13:54 Let do 25, here we go. 13:55 One, two, three, 13:57 four, five, six, 14:00 seven, eight, nine, 14:04 10, one, two, three, 14:07 four, five, six, 14:10 seven, eight, nine, last five. 14:14 One, two, three, 14:17 four, five, excellent. 14:20 Now do you need a sip of water? Yeah! 14:22 go ahead and get you a sip of water. 14:24 Once again it is so important to keep yourself hydrated. 14:26 Sip yourself some water in between your workouts. 14:30 Keep yourself hydrated, it is good to drink several ounces 14:32 of water before your workout. 14:34 An hour to 30 minutes before. 14:35 Do your workout and keep yourself hydrated. 14:41 Now our last exercise we are not going to use the tube 14:44 on this one, I call it a rainbow. 14:47 Go ahead Trent and lay on your back. 14:52 Go ahead and lay on your back Trent and put your arms out 14:55 to the side with your palms down. 14:58 Lift your legs up and bent at your knees. 15:03 This is a great exercise, or working our oblique's and 15:05 your whole Abs section. 15:06 Take both legs over to the side as far as you can go. 15:09 Good, bring them back up to the center and back 15:12 to the other side. 15:14 I call them rainbows because imagine your legs are 15:17 falling like a rainbow, going up and over 15:20 to the other side. 15:24 Okay I'm going to do them with you. 15:26 Are you ready buddy? Yeah! 15:27 Let's knock these out together. 15:31 Arms out to the side and let's go. 15:32 One, two, 15:40 now what you can do is if you're bent legs are too easy, 15:44 to be more aggressive, the more you straighten your legs 15:48 out the higher the intensity is. 15:52 The more aggressively it works your mid section. 15:59 But I want you to start out first with your legs bent. 16:08 Let's do four more, and what you're going to find is 16:09 your range of motion might be limited. 16:11 You may not be able to go all way over to your side, 16:13 which is okay, just do it as far as you can go. 16:16 Use your hands to help anchor yourself down. 16:23 Trent, how are you feeling brother? It's getting me! 16:26 We need to do two more. 16:30 One more. 16:35 We knocked out 12 of these. 16:40 Excellent, good job, let's go back to our active rest. 16:42 Let's move the mats out of the way. 16:44 Here we go, we're doing jumping jacks again. 16:47 One, two, three, four, 16:51 five, six, seven, eight, 16:55 nine, 10, keep going Trent. 16:58 Were going to modify so you would home if you are having 17:01 a hard time, just move your legs out to the side. 17:04 If you have difficulty moving your arms, because it is 17:07 too high of intensity, than just move your 17:08 legs out to the side. 17:10 What you are doing is working at your best ability. 17:12 Do your best and if you feel like you need to take a break 17:14 take a break, which is important to do. 17:17 This whole program we are doing is about pacing yourself. 17:20 Working the best you can in learning more exercise 17:23 as we go along. 17:24 Now if you have any questions, or any concerns, you may 17:26 have you may want to learn about something you have seen 17:29 on the program, send us an e-mail: 17:44 Trent are you ready? I'm ready! 17:45 Let's get back into it again. 17:47 Let's grab our bands and do our squats. 17:55 We have squats with a shoulder press. 17:57 Okay, are you ready? Ready! 18:00 Let's knock out 15 again, here we go. 18:01 Squat one, two, 18:07 three, four, 18:13 five, six, 18:19 seven, eight, 18:25 nine, 10, I'm feeling these, are you feeling these? 18:31 I'm burning! Five more, here we go. 18:33 One, two. You're crazy man! 18:37 three, four, 18:42 last one, five. 18:46 Beautiful, good job. 18:47 Alright let's go at our jumping jacks again. 18:49 Here we go, ready let's go. 18:51 One, two, three, four, 18:55 five, six, seven, eight, 18:59 nine, 10, one, two, 19:03 three, four, five, 19:06 six, seven, eight, 19:09 nine, five more. 19:12 One, two, three, 19:14 four, five, beautiful let's go Trent. 19:17 Back over to our chest press and lunge. 19:20 Here we go, step into position. 19:24 Grab them out and put your leg forward. 19:28 Stay in a lunge position and stretch them forth. 19:31 Here we go, we'll knock out 15. 19:32 One, two, three, 19:36 four, five, six, 19:40 seven, eight, nine, 19:44 10, five more. 19:46 One, two, three, 19:49 four, five, good job. 19:53 So we have ran out of time and I want you at home to do 19:57 these, we are going to do 15 this time. 19:59 Here we go, one, two, 20:03 three, four, five, six, 20:07 seven, eight, nine, 10, 20:11 one, two, three, 20:14 four, five, beautiful, good job. 20:17 Now back to our other exercise and here we go Trent. 20:21 Were going to do our rear rows with our leg kick. 20:24 Go ahead and knock it out. 20:26 Were going to do 10 each leg. 20:27 Pull back, and here we go. 20:29 That's one, kick and again. 20:31 Two, three, and once again it is important that he 20:35 he's keeping his body straight. 20:37 His rear kick is working his glutes. 20:39 His upper body is not leaning forward and it is 20:42 actually allowing the muscles and his glutes and his 20:44 left leg is stabilizing himself and is actually getting 20:47 work as well. 20:48 It is actually still a full body workout. 20:50 What number is that? 10! 20:51 Okay let's switch legs. 20:55 It may feel a little awkward at first, but take your time 20:57 and you can work yourself through this. 20:59 Once again we are doing 10 each leg. 21:01 With a row and a rear kick. 21:03 Do you feel that in your glutes? Yeah, that is six! 21:05 Seven, eight, nine, and 10. 21:14 Once again I want you at home to do your 25 jumping jacks, 21:19 but were going to stop and do 15. 21:21 Here we go, are you ready? Yeah! 21:22 One, two, three, four, 21:26 five, six, seven, eight, 21:30 nine, 10, five more. 21:33 One, two, three, 21:35 four, five, beautiful. 21:38 Alright let's grab your mat and do our rainbows. 21:46 You're on your back and your arms are out to the side. 21:49 With your lower back in position to bend your legs and 21:52 go to the side, to the right. 21:54 One, two, 22:06 three, four, 22:14 five, six, are you feeling these Trent? 22:20 I'm feeling it. 22:21 Alright we are half way. 22:23 Seven, eight, 22:27 now if you want to be aggressive straighten your 22:29 legs a little bit more and it makes it more intense. 22:32 But I want you to start with your legs bent. 22:37 Is that 10? Nine! 22:39 We are going to stop at 12, two more. 22:45 11 and there's 12. 22:54 Beautiful, good job. 22:56 Do your mat out the way and let's do our active rest. 23:00 Here we go 15 again. 23:03 One, two, three, four, 23:07 five, six, seven, eight, 23:10 nine, 10, keep going. 23:12 One, two, let's do 25 23:15 four, five, 23:17 10 more one, two, 23:19 three, four, five, six, 23:24 seven, eight, nine, and 10. 23:28 Good job brother, great workout, thank you man. 23:32 For those of you at home I want you to check out this 23:34 wellness tip and you will learn something that you can 23:37 apply in your every daily life. 23:38 Check this out: 23:47 the comparison can lead to feelings of depression and 23:49 disappointment. 23:51 To maintain a positive attitude: 24:01 look, it is so important to understand this is an active 24:04 lifestyle, your active lifestyle. 24:06 Don't try to compare yourself to someone else, by trying to 24:09 be somebody else, do your best and enjoy your work out, 24:13 love yourself the way you are. 24:14 Then you will get the best out of it. 24:16 So are you ready brother for our stretch and 24:18 cool down today? 24:19 I think we did a great job today. 24:20 Let's grab our mats. 24:23 Were going to use our bands to help stretch out. 24:31 Were going to do our hamstrings stretch. 24:35 Hold onto your band and put it at the bottom of your feet. 24:40 Hold onto the handles so you get good control over it. 24:45 We are going to use this to stabilize us 24:47 as we do our stretch. 24:49 You do not want to fight your stretch, you want to find 24:53 modest comfort and let your muscle relax. 24:58 Once again you want to hold your stretch between 30 and 60 25:01 seconds, but we are going to go a little fast. 25:04 We don't have a lot of time, this is like Hollywood time. 25:08 Okay let's switch legs. 25:19 Are you feeling these brother? I'm feeling it! 25:23 It is a good stretch on the hamstrings. 25:33 We had a great workout and it's time to take care of 25:36 ourselves and cool down. 25:38 Now watch this one Trent. 25:42 Back on the same leg again and were going to do in a 25:43 position here and take this leg straight to the other side. 25:47 Were going to hold it and it will work our lower back and 25:51 our glutes, keep coming toward me and hold onto your strap. 25:54 Now get that stretch. 25:57 Now push your heels away from you and you will feel it more 26:01 in your glutes and the back of your leg. 26:02 Are you feeling that Trent? Yeah that will work! 26:04 I love this one. 26:05 Now you are using the strap, the bands, the resistant tube 26:08 to hold it. 26:10 If you do not have a resistant tube you can use your arm 26:14 to stabilize that leg. 26:15 Let's go to the other side. 26:21 Let's start the top again and go straight to the other side. 26:25 Now I want you to push your heel further away from you. 26:28 That will emphasize a little more on the hamstrings into 26:31 your glutes and all the way to your lower back. 26:33 Are you feeling this stretched Trent? I'm feeling it! 26:35 Remember when you are doing your stretch, once again you 26:38 want to hold for 30 to 60 seconds to allow your muscles 26:41 time to understand what's going on and get benefits from it. 26:43 Okay let's go to our last one. 26:48 Come up here Trent and let's work our triceps. 26:51 Stretching our biceps, bend your fingers back and you will 26:56 feel that stretch right here. 26:58 I'm going to close this out. 26:59 Philippians 4:13 says, "I can do all things through Christ" 27:02 "who strengthens me. " 27:03 Quit smoking, find time to exercise and etc. 27:07 No matter what you are going through and quit making excuses. 27:10 By Christ's power can do all that you need to do 27:14 for He is glory, to complete the journey He has for you. 27:18 This is Casio reminding you that action is the key for life. 27:22 It is my prayer that the Lord gives you strength and 27:25 encouragement to take action every day. 27:27 God bless and thank you for watching. 27:29 See you next time, bye, bye. |
Revised 2014-12-17