Participants: Casio Jones (Host), Lynne Thompson Cundiff
Series Code: AFL
Program Code: AFL000011
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00:30 Hello my name is Casio Jones and
00:33 you are watching Action 4 Life. 00:35 For today's workout you are going to need your Physio-ball 00:37 and going to grab your dumb bells. 00:39 We are going to show you some cool exercises, but first 00:42 lunch, do you know what to eat for lunch? 00:44 Do you understand what lunch is? 00:46 Well in our segment we are going to show you today will 00:49 give you an insight on lunch and if you are making 00:51 the right choices. 00:52 But remember at this time I want you to do your warm-up, 00:56 do some sort of jumping jacks, full body movement, move 00:59 around your house and get yourself all worked up. 01:02 Let's go and check out this lunch bit. 01:04 Check it out: 01:32 We are here in the kitchen, Christina and myself, 01:35 and we are going to continue to talk about when we went 01:38 through the grocery store and grabbed some side items. 01:40 We had some brown rice and Mac and cheese. 01:44 Do you know there is a lot of people out there who just 01:48 consume Mac and cheese just for lunch? 01:50 Sure! There is a lot of guys and this would be their lunch. 01:55 It's quick, quick and easy and they think 01:57 they are eating well. 01:58 An average serving size of Mac and cheese is about a cup. 02:02 And that contains about 6 g of sugar, 02:06 so a cup is 6 g of sugar. 02:09 But that is only a cup, an average guy would eat the whole 02:14 box which is about three servings. 02:16 So now we are talking about 18 g of sugar. 02:20 Which would be about right here. 02:25 That much sugar, it doesn't seem like a whole lot. 02:27 No! I cook my Mac, I eat my Mac and feel like I'm getting 02:35 thirsty, but I want to be healthy. 02:37 So I'm going to grab my vitamin water, 02:40 remember my vitamin water? 02:42 It's water with vitamins, but when we look at this I am 02:47 going to drink the whole container, I know I'm going to 02:50 drink the whole container, what person sits down and drinks 02:53 half of a container of a bottle of juice? 02:55 Or a bottle of vitamin water? 02:57 This has 2.5 servings which is equivalent to 32 g of sugar. 03:04 Which is right here, once again, why don't you take it down? 03:12 I'll think about it! 03:14 It's amazing that you won't throw that down, 03:16 but we will chug this down. 03:17 Alright we have our vitamin water and we had our Mac and 03:23 cheese, I'm full now and I'm done with lunch. 03:26 Let's see how much we actually really consumed. 03:28 Let's take our 18 g of sugar, which was the Mac and cheese. 03:34 Let's go ahead and grab our vitamin water. 03:41 Here we are here, here's our lunch, enjoy, 50 g of sugar. 03:46 Yummy, so when you are at home are we making good choices 03:51 at lunch? What do you think? 03:53 We thought it was good. Yeah! 03:56 In the end it was a lot of sugar. It is! 04:00 That's right, it is so important in understanding what you 04:03 keep putting in your body. 04:04 Okay I'm ready to get started in our workout today. 04:07 With me I have my friend and partner in crime, Lynne. 04:11 How are you doing? I'm doing great! 04:16 When I said partner in crime that is just an expression 04:20 to say that she is my good friend, it is not like we are 04:24 doing anything we shouldn't be doing. 04:25 Okay because exercising is fun, right? Right! 04:27 Our first exercise for today, because we did our warm-up 04:30 like you did your warm-up while watching our story. 04:33 Were going to do on the mat, bring your mat here 04:36 in the center. 04:37 I'm going to show everybody at home how to do this exercise. 04:39 This is a Casio exercise, I guess you call it that because 04:42 we do not have a name for it. 04:43 You put your feet here and I will get your 04:45 dumb bells for you. 04:46 This is going to work, grab your dumb bells right there. 04:50 She's going to have her legs straight on the Physio-ball. 04:55 In this position she's going to hold her lower body, 04:57 it has to stabilize at the hips, and her abdominals, 05:00 and her legs, stabilize this ball in one position. 05:03 She is going to open her arms out to the side and down 05:05 to work her chest as a fly. 05:07 Then she's going to keep her arms straight and raise her 05:10 upper torso up. 05:11 That will work her abdominal muscles. 05:13 We are going to fly and crunch up. 05:15 Once again the legs are actually working even though 05:18 they are not moving, they are involved. 05:19 Okay, I'm going to get in position too. 05:21 Don't start counting yet. 05:23 Oh don't worry I will wait. 05:25 You will wait! 05:34 Alright here we go. 05:37 Alright let's go to work, let's knock out 12. 05:44 Here's one, two, three, 05:55 four, five, six, 06:06 seven, I'm feeling these in my chest, do you feel them 06:08 in your chest? Yep! 06:10 Eight, it is important that you us appropriate weights. 06:12 Not a heavyweight because your arms are straight. 06:14 We don't want to put too much strain on our shoulders. 06:17 Two more, one more. 06:26 Excellent good job! 06:27 How did you feel with those? 06:33 Let's get our mats out of the way and go into 06:36 our active rest. 06:37 Part of our program, what we do is we do something that 06:41 conditions our muscles and now we are going to do something to 06:43 condition our body and get our heart moving. 06:45 I call these the Grouchos, it's like a jump lunge and 06:49 shuffle, let's call it a lunge shuffle. 06:52 Let's start with our right leg forward and we are going to 06:54 shuffle forward. 07:01 Isn't Groucho like this? 07:11 How are you feeling? I'm doing great! 07:13 Now if you can't move your arms just move your feet. 07:20 That's a good job. That's a lot of work! 07:24 It is a lot of work because you are moving your legs and 07:26 your arms and you are moving. 07:28 Thus active rest, and it's legal to say that, active rest. 07:32 That's a oxymoron! What did you call me? 07:38 Alright we are going to do our side lunges, grab your 07:41 Medicine-ball and we are going to do the side lunge. 07:44 You get in position again and we will demonstrate. 07:47 She is going to step out to her side and take the ball down. 07:51 Step to the other side and use her ball to support her. 08:00 Now what she is doing, stop right there, this is good. 08:05 She is actually shifting her glutes back like in a pool 08:10 table back pocket, her legs are 90° and she is sitting back 08:14 using the ball down and pushing back in. 08:16 It is working her outer legs and her inner thighs. 08:29 Let's do 10 each side and we will start to the right. 08:34 Take your Physio-ball down to the side, one. 08:40 Two, were just using the ball to give us a little balance. 08:45 Three, four, five, 08:56 six, this is working our inner thighs. 09:03 Seven, eight, nine, last one and 10. 09:12 Beautiful, good job! 09:15 Now it is our active rest time again. 09:19 There you go, active rest. 09:22 Okay are you ready? I ready let's go. 09:32 I feel like I'm on Broadway. 09:39 Who's on Broadway, Annie? I like the King and I. 09:43 The Lion King! King and I, no the Lion King. 09:47 There was a King and I wasn't there? 09:49 But I meant to say Lion King. 09:51 Simba, that was his name right? 09:55 Excellent, good job. 09:57 I was 25 seconds, trust us, people at home, we are working. 10:00 Next exercise were going to move on with the Med-Ball pass. 10:04 Hey this is the cool one, want 8 pounds, or 10 pounds? 10:07 Let's do eight. 10:12 You see this in videos, and watch it on TV, but you need to 10:15 have yourself a Medicine Ball and a friend. 10:18 Okay I'm going to pass to my right, rotate a round. 10:23 Two, three, four, 10:30 five, six, were working our oblique's. 10:37 Seven, eight, nine, and one more. 10:44 We'll go the other side now. 10:47 One, two, three, 10:53 four, five, six, 10:59 seven, eight, nine, so important to have a partner. 11:05 that's the same height as you, Beautiful, there you go. 11:12 Now we are going to do our active rest again, modified. 11:17 Let's cool, no lunges? 11:21 I think she'll like that one. 11:23 Okay let's step forward. 11:24 Here we go. 11:39 20 more seconds. 11:42 It's much easier isn't it? This is nice! 11:44 Feels like we're teaching aerobics. 11:47 It kind of feels the same. 11:48 Don't they make a lot of noise in aerobic classes? 11:53 It's for motivation. 11:57 It's the fun factor. 11:58 Okay I like that it's all about fun, good job! 12:00 Now were going to move on to our next exercise. 12:03 Travel shoulders, I like this one. 12:05 Grab a dumbbell, are you going to use those? 12:12 Now for your travel shoulders imagine a clock. 12:17 You start at 12 o'clock position then you have one o'clock, 12:20 and you have two o'clock, and three o'clock. 12:23 Back to 12 then you have your 11 o'clock, 10 o'clock, 12:26 and nine o'clock and we are going to do with the arms 12:30 raise to the front, come down to one o'clock, 11 o'clock 12:35 Back down to 10 o'clock two o'clock, and back down. 12:38 Now to the nine o'clock and three o'clock. 12:40 Come back into 10. 12:42 Come back into 11. And one, and then back to 12. 12:47 Keep going. 12:49 1 and 11, how are you feeling these? 12:54 10, nine and three back in 10 and two. 12:58 One and 11, back to 12. 13:03 It is a different way of working your front deltoids, 13:07 let's keep going, nine and three, once again you are 13:12 not using heavyweights. 13:13 Keep your arms straight, right Lynne? 13:15 Exactly! 13:16 You do not want to put too much strain on your shoulders. 13:19 Okay let's do two more. 13:24 I feel these burning, burning, Burning. 13:28 When you burn you have lactic acid building up. 13:30 Let's stop right there, beautiful good job, 13:33 put them down. 13:34 Now we are going to go back or active rest and Lynne is 13:38 doing mod on this you ready, let's go. 13:49 How are you doing over there? I'm okay. 14:10 Excellent, good job. 14:12 Here's the time where if you have any questions just send 14:17 us an e-mail at: 14:32 We had e-mail from Angelique. 14:35 Angelique is stationed at Fort Bragg's, Fort Knox. 14:44 She had this question, hey Casio one of my brothers has went 14:48 into the military and he came back and looked so different. 14:52 He was like more stronger. 14:55 She said is it possible to change fat into muscle? 14:58 Have you ever heard that before? Absolutely, all the time! 15:01 But here's the problem, you can't take fat and 15:05 turn fat into muscle. 15:06 Imagine you have a bottle and you're bottle has water and 15:10 oil mixed together. 15:11 You shake them up and you see a separation. 15:14 Have you ever seen that? Yeah! 15:16 The thing of it is they do not mix. 15:20 Fat and muscles don't mix so you have to do the appropriate 15:23 exercises which is aerobic exercise at a certain intensity 15:26 and that causes your body to burn the fat. 15:30 When you do your muscle training your resistance training, 15:33 that stimulates your muscles. 15:34 A lot of times people sat to do the exercises and say that 15:37 they don't like working out because it make me bigger. 15:39 The problem is they might be spending a lot more time 15:42 lifting the weights developing the muscle and not doing enough 15:44 to get rid of the body fat. 15:46 Not enough cardio. Not enough cardio yeah! 15:47 Alright our break is over let's get back to work, 15:50 are you ready? I'm ready to work. 15:52 Our first exercise, do your mat in position. 16:05 We are going to do our crunches. 16:06 Put your feet on top of the ball. 16:12 Are you ready let's fly them up. 16:15 Here we go one, two, 16:24 three, four, five, 16:33 six, seven, eight, 16:42 nine, 10, and two more. 16:50 Are you with me Lynne? I'm with you! 16:53 Alright my wing woman. 16:56 Here we go, let's go. 16:59 Let's go back to our Groucho again. 17:06 Are you going to do the low mod? Yep! 17:08 Here we go. 17:26 Once again, active rest we are doing something. 17:28 If you find is still difficult for you, you can go right 17:31 into the mod like Lynne is doing and stepping back. 17:34 If you want to step it up to what I'm doing. 17:39 With a little bit more bounce, a little more explosive work. 17:44 Excellent, good job. 17:50 We been working on that one. 17:52 So I'm proud that you got it. 17:53 Okay were going to our side lunges with the ball. 17:56 Grab a ball and will do our side lunges. 18:03 Okay let's go to work 10 to each side. 18:27 We use the Physio-ball for balance and it makes this 18:32 exercise a little more exciting. 18:34 It gets our upper body involved. 18:38 This is the last one. 18:43 Beautiful, good job. 18:47 Alright it's our active rest. 18:49 Here we go, I'm going to time it this time. 18:51 Let's do 25 seconds, let's go. 18:53 It's kind of like the shuffle. 18:56 10 more seconds. 19:09 How are you feeling Lynne? Great! 19:13 I love this! It feels good to move. 19:16 Excellent, good job. 19:20 It's all about life isn't it? It's about life and moving! 19:22 With that saying, you can rest when you're dead. 19:26 I think that is it. 19:28 So I guess we should always keep doing something 19:32 the best we can. 19:33 Are I'd let's get our Med-Ball. 19:35 This is going to work on our oblique's and a rotation, 19:40 come this way, are you ready? 19:42 Here we go, that's one, two, 19:45 three, four, five, 19:54 six, seven, eight, take stress off don't lock your knees. 19:59 Nine, and the last one, 10. 20:04 You hold it, we'll go to the other side, ready? 20:06 That's one, two, three, 20:14 four, five, six, 20:20 seven, eight, nine, 20:25 and 10. 20:29 You know I had nightmares as a child. 20:31 There was this ride at the amusement Park where the car 20:35 spins, and then the arm goes up and down and it spins. 20:38 Like the teacups. 20:40 I don't know what you call them but every time I see that 20:42 I run the other direction. 20:43 I had a bad experience as a child. 20:45 You see I'm traumatized. 20:49 People at home do the mod. 20:55 You know low intensity does it mean low impact. 20:57 Exactly, exactly. 20:59 Actually said that wrong, low impact doesn't always mean 21:02 low intensity, sorry. 21:04 Yeah I knew that's what you meant to say. 21:14 One more, excellent, good job. 21:20 Let's get our dumbbells and do travel shoulders. 21:27 Once again we are going to start at 12 o'clock position. 21:30 Were going to go to one o'clock, two o'clock, three o'clock. 21:34 We are at the same time going to be going to 11 o'clock, 21:38 10 o'clock and nine o'clock. 21:40 A dumbbell in each hand and let's go. 21:42 That's one back down, 10 and two, nine and three. 21:49 11 and one, and 12. 21:54 Back to one and 11, 10 and two, nine and three. 22:00 10 and two, beautiful, keep going. 22:11 I'm feeling these, let's stop and eight this time. 22:15 What do you think? I think it's working! 22:18 Are I'd let's keep going, we'll go to 10. 22:27 This works your front deltoids and also your back 22:31 in your site deltoids. 22:33 Good job, okay put them down. 22:38 Active rest time, alright let's go. 22:51 So Lynne. Yes Casio. Are your kids active too? 22:56 My kids are very active they go from sport to sport. 23:02 So you are a mom and in example aren't you? 23:04 I try to be. 23:08 Excellent good. 23:09 Listen mom's at home, you have to understand that your 23:14 kids are watching you. 23:15 Fathers at home, your kids are watching you, be an 23:18 ambassador, be a role model for your kids. 23:21 Isn't that important? 23:22 So they can learn how to live a healthy lifestyle. 23:24 Okay I'm getting winded, wow. 23:26 That was quite a workout. 23:28 So low impact, what was that again? 23:31 Low impact does not always mean low intensity. 23:35 That's right, that is so true. 23:38 Well are you ready to go to our wellness tip? I'm ready! 23:40 Let's go to our wellness tip. 23:42 You guys check this out: 23:48 people in developed nations, 23:52 By one third! 23:56 By one half! 23:57 Women underestimate their weight more often than men. 24:03 Wow, overestimating I'll tell you that. 24:06 It is amazing how you have that big plate when you go out 24:09 to a restaurant and what do they do, they load three or 24:12 four servings on that plate. 24:13 You're getting your money's worth. 24:15 That's something about buffets, you go to a buffet you feel 24:18 like you have got to keep eating because you pay one price. 24:21 We have to get our money out of it. 24:22 Hey the secret is, number one, 24:27 automatically take half of your food and say, by putting it 24:30 off to the side, say hey with this in a doggy bag for me 24:33 and take it home for you later. 24:34 You could have a for lunch maybe so you are reducing the 24:36 servings that you are eating. 24:38 Are you ready to stretch out? I'm ready! 24:40 Let's cool down, let's grab our mat. 24:45 Let's do our hamstring stretch again. 24:49 We did a lot of lunges. 24:58 See how flexible Lynne is, she can go all way down and 25:01 reach her toes, if you can't you can stop right where you are 25:03 and keep your back straight. 25:05 Do not bend your back, bend at you're waist. 25:08 If you can bring your toes back in and get more of a 25:12 stretch on your hamstring. 25:14 You want to breathe and enjoy your stretch. 25:18 If you are feeling this more in your lower back, 25:19 you need to rotate yourself back up and then you will get 25:23 more on your hamstrings. 25:25 Exactly, let's switch legs. 25:35 10 to 30 seconds? Yeah 10 to 30 seconds. 25:38 Nice static stretch. 25:40 There are so many different types of stretching. 25:43 There are. 25:44 Most important thing is to incorporate some type of 25:47 stretching into your program. 25:49 You start off by doing a good static stretch for like 25:51 10 to 15, 20 seconds and if you're doing some type of sports 25:55 specific be more aggressive with different types of 25:58 stretches to help you better. 25:59 Alright let's do inner thighs? Yeah! 26:10 Hold yourself in and get a good glut stretch. 26:17 You notice our head, we are not slouching down. 26:18 Put your heels together and hold yourself up right and 26:22 straight, breathe to take the pressure off your diaphragm. 26:25 Get a good flow of oxygen straight through your body. 26:28 Give the oxygen to every single cell of your body to help 26:30 heal it and repair a move a lot of waste. 26:33 Lactic acid, when you breathe your body buffers it out. 26:38 That's a great system. 26:43 We have no idea how good we have it. 26:45 Our Creator is awesome. 26:48 He absolutely is. 26:50 Alright you sit there and enjoy yourself, I'm getting ready 26:53 to close this out. 26:56 Why do Army troops have physical training every morning? 26:59 Each soldier needs to be physically fit to complete his 27:02 part of the mission. 27:03 Are we not soldiers for the Lord? 27:05 In this spiritual battle we need to be active soldiers who 27:09 are fit spiritually and physically fit. 27:11 So can you do your part? 27:14 God can help you. 27:15 I'm Casio reminding you that action is the key for life. 27:19 It is my prayer that the Lord gives you strength and 27:22 encouragement to be active every day. 27:25 God bless and see you next time. 27:27 Thanks for watching, bye-bye. |
Revised 2014-12-17