Participants: Casio Jones (Host), Lynne Thompson Cundiff
Series Code: AFL
Program Code: AFL000010
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00:31 Hello my name is Casio Jones.
00:33 And this is Action 4 Life. 00:34 Do you know that some of 00:36 you viewers at home said 00:37 that breakfast is the most 00:38 important meal of the day? 00:39 It is, but do you really know what is in your breakfast? 00:43 We are going to check out the story we did here and I want 00:45 you to take this time now to do a nice little warm-up 00:47 before we go into our program today, our workout today 00:51 Use the time to do some jumping jacks, run around your 00:54 coffee-table, chase your kids, or do something like that. 00:57 But let's go and check this out first. 01:27 We're back from the grocery store, Christine and myself. 01:29 We are going to continue to talk about breakfast. 01:32 Is that cool? Um Humm! 01:33 Our breakfast choices. 01:34 Now Christine, with my clients I always try to explain 01:38 to them this cute little story. 01:39 Imagine yourself on a boat, and your boat is, 01:42 you start off with this nice little speedy boat but over 01:45 the years you started taking in water. 01:47 You take in water to the point where you start to feel a 01:50 little sluggish and you almost end up sinking. 01:54 I'm sure some of you at home might feel that way, 01:56 the way you are right now. 01:57 So tell me what be the first you would want to do, 02:01 if you had a boat that was taking in water, 02:03 What is the first thing you would do? 02:04 I would say plug the hole. 02:06 Plug the hole, well that is the correct answer. 02:09 But most time people will say, I just want to remove the water. 02:12 But it is important, you need to control what is going in 02:15 before you can move what you have inside. 02:17 It's a very good point. 02:19 So we are going to talk about breakfast and you remember 02:22 some of the choices we have. 02:23 Let's just talk about sugar once again. 02:27 People are very unaware, I remember back in the 90's 02:30 we had this fat free craze. 02:33 Everything was like, I can eat that because it says it's 02:35 fat-free, I'm going to eat that because it's fat-free. 02:37 We started noticing that people were still gaining weight. 02:40 They are still overweight people and everything is fat-free now. 02:43 But it was not just the fat it was also the sugar. 02:47 It was the fact that some of our foods we are eating are 02:51 processed foods was actually causing the blood 02:55 sugar to go up. 02:56 They might eat it because it doesn't say a whole lot 02:58 of sugar, but how it converts in the body affects. 03:01 We want to point out that sugar is very important, pay attention 03:05 to how much sugar you are putting in, because we are 03:07 plugging our hole. 03:08 You need to be aware of what you're putting in. 03:10 Here, let's talk about our cereal. 03:13 Let's talk about this one. 03:14 This on has 1 cup, a serving size, it has 19 g of sugar. 03:20 Well I don't know about you, but that's 1 cup of bran cereal 03:28 that won't last long. 03:29 Won't last long! I'm sure you guys at home don't eat that 03:33 much, you eat about this much. 03:36 Which is about 3 cups, so that is close to 60 g of sugar. 03:43 This right here! So we are going to add some soymilk. 03:46 Soymilk has 7 g and 1 cup is a serving size. 03:52 So let's pour in 1 cup. 03:59 I don't know about you, but I don't like my cereal dry. 04:02 It looks dry to me! 04:04 Let's just add another cup. 04:10 It's suppose to float a little bit. 04:12 There you go now that's more like it. 04:14 So we added another 14 g of sugar. 04:20 So if you think about it, the serving size that was 04:24 recommended on the box as 1 cup, and one cup serving size of 04:29 soymilk is equivalent to 26 g of sugar. 04:35 Which is about that much. 04:38 That looks like a lot. 04:41 It does! 04:42 Would you like to throw that in your mouth and eat that? 04:43 No! Not really would you? No! 04:46 But you are eating the cereal so let's get real again. 04:48 I'm not eating that little amount, I'm eating this much. 04:53 So now I went from a whopping 26 g of sugar, to a whopping 04:58 71 g of sugar. 05:00 That's incredible! That's just one meal. 05:02 Isn't that amazing That's outrageous! 05:07 If my kid was here, I'm sure he would be in heaven with all this 05:10 sugar, like I'm sure your kids at home would too, but 05:13 nonetheless we are giving them something we consider as healthy 05:17 But yet it can still be destructive to us. 05:19 So we need to pay attention to what we put in our mouths, 05:22 shouldn't we? Absolutely! 05:27 Wow, that's a nice twist to you are what you eat. 05:31 I mean being sweet is a good 05:34 thing, but having to much 05:36 sugar can definitely be a bad thing. 05:37 So it is very important to understand what you are 05:39 putting in, read your labels and and pay attention to 05:42 the serving sizes and you will understand just 05:44 how much you are putting in. 05:45 Now I'm really ready to get at my workout. 05:46 You went through your warm-up like we did our warm-up. 05:49 With me, today, I have my friend Lynne. 05:51 Lynne, how are you doing? 05:52 I'm doing good. Partner in crime. 05:54 Let's do a good workout 05:55 and our first exercise for 05:56 today we are going to do our 05:58 incline rolls. 05:59 Lynne is going to go ahead 06:00 and use the bench. 06:02 I want you to get in position here Lynne. 06:05 Neto, come in here so people can see exactly 06:07 why we call it an incline roll. 06:08 She is in an incline position and she is going to pull 06:12 her arms back towards her. 06:14 This is going to work her back muscles, go back down again. 06:16 And pull, this is working her lat muscles. 06:19 Now if you don't have an incline bench, I'm going to use 06:26 the Physio Ball. 06:30 Are you ready? I'm ready! 06:31 I'm going to use the Physio Ball and let's knock out 12. 06:37 Here we go, that's 1, 2, 3, 06:44 4, 5, 6, working all those back muscles. 06:52 To help you stand straight. 06:57 There you go, that's 10, 2 more. 06:59 11, 12, excellent good job. 07:07 Now Lynne, you know what? Active rest! 07:10 A part of our program is what we do, taking time to do 07:12 something a little different. 07:14 We have worked our muscles and now we are going to do 07:16 something a little more challenging. 07:18 Normally we do some type of aerobic type of movement, 07:22 but this time we are going to focus on stretching. 07:23 We're going to do a various number of poses that's 07:27 going to open up our body and allow good airflow. 07:30 It will stretch our body. 07:32 Challenge our balance! Yep, challenge our balance 07:34 a little bit. 07:35 We are going to stop forward with our right leg. 07:37 We are going to stick our left arm down here. 07:43 And stick our right arm back up in the air and turn our head 07:47 and look between our fingers. 07:52 1, 2, 3, 4, 5, 6, 07:58 7, 8, 9, 10, 08:02 1, 2, 3, 4, 5, excellent! 08:10 Now we will do the other leg, we don't want to walk 08:13 around looking funny people. 08:14 We have to do the other side. 08:15 Left leg forward, right hand down and rotate to the 08:22 other side, once again turn your head and look in the 08:30 V of your hand. 08:34 5, 6, 7, 8, 9, 10, 08:38 1, 2, 3, 4, 5, excellent good job. 08:44 That was an exercise for you right there. 08:48 Now for our next exercise that we are going to work 08:53 on is our tie shoe, I love tied shoe. 08:58 Well have you ever had to get down and tie your shoe? 09:03 Sure you have this is natural. 09:05 Watch, this is going down and coming back up. 09:08 I'm going down and tying my shoe and come back up. 09:11 Some of you may have Velcro, do Velcro, go down. 09:14 Velcro snap, snap and come back up. 09:16 What we are doing is making a natural movement that 09:19 we normally do, but this is called an exercise. 09:21 A functional exercise means doing something that is real 09:26 life, and you can apply it to every day living. 09:28 It's an exercise that makes you better, more efficient, 09:34 and functional in everyday society. 09:37 What we are going to do is, 09:38 I'm going to grab my dumb bells. 09:39 Let's put our right foot forward, we are going to make 09:43 this a little more challenging. 09:44 Because this is Action 4 Life. 09:45 So when we come back up we're to do our shoulder press 09:48 up and use our dumb bells with it. 09:50 Let's go down, tie your shoe, come up and press, 1. 09:55 Tie your shoe come up and press, 2. 09:59 Tie your shoe come up and press, 3. 10:03 Tie your shoe come up and press, 4. 10:07 Now what we are working as we are tying our shoes, 10:09 my right leg I am pushing off and my foot is 10:12 flat on the ground. 10:13 I am working my glutes, my quadriceps, and my hamstrings 10:17 with this exercise. 10:20 Are you feeling them Lynne? I'm feeling it! 10:24 One more, alright! Beautiful, good job! 10:28 Switch legs, and here we go, let's go down. 10:40 Alright Casio what can I do to modify this? 10:42 How can I make this a little easier? 10:43 What you can do is, as you are going down without 10:46 the dumb bells, bend as far as you can go and come 10:48 back up, and use your arms. 10:50 Bend down as far as you can go and use your arms. 10:53 If you need to you can make yourself a little wider 10:55 stance, and stop here, and push back up. 10:59 What number is that? That's good! 11:04 She said if you're stopping I'm stopping. 11:06 Okay I'll let you have that one. 11:12 Let's get back into our pose again. 11:13 We will put our right foot forward again. 11:15 And left hand down and we are going to rotate to 11:19 our right with our arm up in the air and turn your 11:23 head and look where you make the V. in your hand. 11:26 5, 6, 7, 8, 9, 10, 5 more. 11:33 1, 2, 3, 4, 5. Go ahead and switch sides. 11:41 Right arm down and rotate over, 1, 2, 11:46 3, 4, 5, 6, 7, 11:50 8, 9, 10, and 5 more. 11:54 1, 2, 3, 4, 5. 11:58 Excellent, good job. 12:02 We're going to call this a modified Russian twist. 12:05 Get in your position on the ball because I want 12:09 the people at home to see this. 12:10 Use your Physio Ball and roll out into position. 12:13 A normal position as a plank position. 12:15 Our feet are 90° making an L-shaped. 12:18 Her head is in a nice position on the ball. 12:20 She's putting her hands together. 12:22 What this exercise is going to work is your midsection, 12:24 right here and here's the secret. 12:26 It is like you are going to dip your shoulder into the 12:30 ball and rotate the upper torso and back to the center. 12:36 And lets do the other side, and back toward the center. 12:39 You notice her lower body is staying stationary. 12:41 The upper body is rotated. 12:43 It is almost like a Russian twist. 12:47 And you do feel this? 12:49 You definitely feel it in your oblique's right here. 12:52 Alright you can't have all the fun. 12:54 It's my turn and I'm going to join you. 12:56 I'm going to do it on this side. 13:04 Let's go towards the right side. 13:09 Set go that's 1, 2 13:20 now as you are doing this exercise it's so important 13:24 to maintain control, because when you get momentum going, 13:28 what you will find that you will lose control. 13:31 You can lose your balance and you will fall off the ball. 13:34 We don't want that to happen. 13:40 How are you feeling there Lynne? Good I'm concentrating. 13:42 I'm moving around a little bit. 13:50 Okay one more. 13:55 And lets roll back up on the ball. 14:00 Okay lets to a different pose this time, Alright! 14:03 We're going to do a pose, what do we call this one? 14:06 It's like you're sitting in a chair! 14:08 Let's go with that one, it's like sitting in a chair. 14:11 So why don't you turn to the side and let the 14:13 people at home see that one? 14:14 We are in a squat position like we're sitting in a chair. 14:17 Both arms are going to raise up. 14:20 You notice the angle of her body. 14:22 Arms in a straight line with the torso of her body. 14:25 Nice and straight v-line right there. 14:27 Are you ready? I think you need to get in the chair! 14:32 Oh you are so demanding. 14:34 Here we go its knock it out. 14:36 I'm not sitting in a chair by myself. 14:37 Do you want to count down the time you've been 14:40 sitting in your chair? 14:41 This is a partner work out. 14:42 No actually this is position that we used to do an 14:45 assessment to test somebody's range of motion and 14:49 their anatomical position so this is a good pose we use. 14:53 Let's you know what range of motion you are. 15:00 That was good wasn't it. 15:01 People at home we are working out. 15:04 You didn't turn the channel 15:06 by mistake you are actually 15:08 seeing two people work out and where are here to be 15:10 examples for you to show you how we do things. 15:12 Now, we have one more to go. 15:14 One more tricep kickback. One more tricep kickback! 15:18 The secret to doing a tricep kickback is that you 15:21 want to find yourself in a position, like the position 15:24 we were before, and our elbows can stay in one spot. 15:26 You're going to let your elbows stay in one spot, do not move 15:29 your elbows, move in your wrist and lift straight back. 15:36 You don't want to bend those wrist keep them straight. 15:42 Are you ready to start counting? Ready! 15:45 Are we going to 10 or 12? 12! 15:46 Lets to 12, ready! 15:48 1, 2, this is a great exercise for girls, no flabby arms. 15:52 3, 4, no flabby arms. 16:02 No flabby arm shows work those triceps. 16:07 One more, beautiful, good job! 16:10 Very good job Lynne, awesome! 16:12 Let's go back toward pose again, ready, here we go. 16:19 You are counting right? Yeah I have the clock going. 16:25 Good because my legs are going to be burning. 16:30 10 seconds ago, are you alright? I'm doing great. 16:33 Yeah, yeah, we are in this pose and our legs are firing 16:36 our back is firing, our arms are firing and you can try 16:39 this at home and say while this is an active rest. 16:42 I think it's work. That is work! 16:43 Let's get some water. 16:53 For those of you at home if you are doing a workout 16:54 with us and you feel like you 16:55 need to take a break, go 16:57 ahead, sit down and catch 16:58 your breath and jump back 17:00 in when you can. 17:01 The important thing is to pay attention to your body. 17:03 As you're doing this it becomes a learning process 17:05 and you're going to learn your body. 17:06 If you feel dizzy take that break and then 17:09 jump back in with us. 17:10 Now you have any questions about anything you see, 17:13 or want to learn something or submit us a question, 17:16 please do and you can send to: 17:29 Let's get back to work. 17:31 Are you ready for another round? 17:32 Straight from the top girl! 17:33 Let's go, I'm going to use the ball again. 17:36 She is going to use the incline bench. 17:38 I'm going to do my incline rolls. 17:42 Knock them out, 12? Ready! 17:44 Here we Go, 1, 2, 17:47 you notice my foot, you can't see the position, 17:49 of my foot, so they can't see this. 17:51 I have to spread my legs wide and am holding my toes 17:54 wide so I can anchor myself down. 17:58 You could also, if you are next to a wall, 18:01 you can put your feet up against the wall. 18:04 Just find some stabilizing. 18:06 Is there 2 more. 18:08 You done a good job. 18:18 Let's go back toward pose again, are you ready? 18:23 Right arm down and rotate that head. 18:25 1, 2, 3, 4, 5, 18:31 6, 7, 8, 9, 10 18:37 1, 2, 3, 4, 5. 18:42 Beautiful, let's switch sides. 18:48 1, 2, 3, 4, 5, 18:52 6, 7, 8, 9, 10, 18:58 1, 2, 3, 4, 5. 19:03 You know what? Education is a gifting isn't it? 19:06 Absolutely, knowledge is power. 19:08 Because I can count to 15. 19:10 Here we go, we are going to move on and do tie our shoes. 19:13 Grab a dumb bell, my first grade teacher's going 19:17 to be so proud. 19:19 Ready to go down? Here we go. 19:21 1, 2, remember this is a movement that you are very 19:29 familiar with, 3, 4, 19:37 5, 6, 7, 8, 19:49 9, 10, go ahead and switch legs. 19:58 1, 2, 3, 4, 20:10 5, 6, 7, 8, 20:23 9, 10, beautiful, good job. 20:34 Let's go back to our balance pose. 20:37 15 seconds each side. 20:40 Left arm down and rotate over. 20:43 1, 2, 3, 4, 5, 20:47 6, 7, 8, 9, 10, 20:52 1, 2, 3, 4, 5, beautiful, let's come back up. 20:58 Let's switch legs, right arm down, and rotate over. 21:02 1, 2, 3, 4, 5, 21:07 6, 7, 8, 9, 10, 21:12 1, 2, 3, 4, 5, wonderful! 21:18 Man I do feel like were doing active rest. 21:22 We are doing active rest. 21:25 We are going to get our ball. 21:27 Were going to do our Russian rotation. 21:32 OK rotate to the right first, here we go. 21:39 1, 2, 3, 21:51 4, 5, 6, 22:03 7, 8, 9, 22:14 10, and rollback on your ball. 22:21 Lets do our pose for 5 or 10 seconds. 22:25 We are going to run out of time before the break. 22:28 So here we go, let's hold. 22:30 1, 2, 3, 4, 5. 22:34 6, 7, 8, 9, 10. 22:39 Beautiful, I still felt that! 22:41 Alright the last exercise, once again we are going 22:44 to do our kickbacks. 22:46 Now remember we are working our muscle right here, 22:48 the back of your arm. 22:49 Lots of my clients always complain about that area. 22:52 Here we are, let's do our kickbacks. 22:55 1, 2, 3, let's keep our wrist straight. 22:59 4, 5, 6, 7, 23:05 8, you never let the weight control you, you control it. 23:09 9, 10, excellent, good job. 23:16 Let's get to our pose once again. 23:19 10 seconds! Ready, ready let's go. 23:21 Hold it, 1, 2, 3, 23:25 4, 5, 6, 7, 8 23:29 9, 10, 11, 12, 13, 23:35 14, 15, 16, 17, 18 23:47 1, 2, 3, 4, 5 very good. 23:55 That's the best part, you have a partner 23:56 you are working with. 23:57 You'll push yourself a little harder. 23:59 Let's check out this wellness tip. 24:08 Women gaining more than 24:14 To reduce this risk avoid gaining more than 24:16 15 pounds after age 18. 24:20 Hey, once again it is so important to understand your 24:22 body, realizing that if you carry extra body weight 24:25 it increases the risk of some kind of disease. 24:28 It doesn't make you feel good, sluggish, right? 24:31 It's on your heart. 24:33 So it is so important to try to keep your body in an 24:35 appropriate range for your 24:36 height and rate for your age. 24:38 I ready to cool down, are you ready to cool down? 24:40 I'm ready! we had a good workout today. 24:42 My whole body is feeling it. 24:43 Let's do our first one, we're going to stretch our back. 24:48 You're going to clasp your hands 24:51 Stretch out forward and hold. 24:57 What this is doing, turn to your side. 25:00 This is stretching all the back muscles right through 25:02 here, she is in a neutral position with her lower back. 25:04 And she stretching out forward. 25:07 Do you feel will stretch out there? Yeah! 25:10 I'm feeling that stretch too! Ha! Ha! Ha! 25:12 The next we have is the shoulders. 25:17 What we are going to do with this one is very different. 25:19 We are going to put our hand behind your back like this. 25:22 And we are going to tilt our head in the opposite 25:26 direction, going towards your fingers and lean. 25:29 You can feel the stretching all through here. 25:33 Although way down to your shoulders. 25:35 Are you feeling that Lynne? I'm feeling it! 25:37 You know some of us are a little tighter than others 25:39 in this room. 25:41 So some of us feel that a little bit more. 25:44 Am I saying what I'm saying? I got it! 25:46 Okay lets to the other side. 25:49 Tilt to the other side. 25:51 You know a lot of people carry stress through their 25:54 neck and shoulders anyway 25:56 and this is a really good 25:57 exercise stretch to release 25:59 some of that. 26:01 That is right, it does. 26:02 How long do you hold your stretches for? 26:03 10 to 30 seconds. 26:07 Now let's do one more, let's do a lower body stretch. 26:09 Can we do our hamstrings? We can! 26:12 Once again if you are doing your hamstrings stretch, 26:16 you never want to place your hands on the leg 26:19 you are stretching. 26:20 We are stretching are right leg, our heels are on the 26:22 ground, and our toes are pointing up. 26:24 We are sitting back and you can imagine pushing your 26:27 glutes away from you. 26:28 Back towards the upper wall that gives a good stretch. 26:34 Hey let's tap our toes and get a good stretch there. 26:40 Let's switch to the other side. 26:41 Leg forward and sit down, once again keep your hand 26:45 on your bent leg. 26:49 It is really important rotate your hips when your are 26:52 stretching for your hamstrings. 26:55 You keep going and I am going to close this out. 26:57 If you are driving your car and suddenly you notice 27:00 indicator lights coming on and aren't sure what that 27:02 means you reach for the owners manual. 27:04 Because you trust the manufacturer to explain to you. 27:07 Likewise shouldn't we trust our Creator and seek the Bible 27:11 for instruction on how to find balance and 27:14 a positive lifestyle. 27:16 This is Casio reminding you that action is the key 27:18 for life and it is my prayer that the Lord will give 27:22 you strength and encouragement to take action everyday. 27:25 God bless, and thank you for watching, and I will see 27:28 you next time and flex those faith muscles. 27:30 Bye! bye! |
Revised 2014-12-17