Participants: Casio Jones (Host), Lynne Thompson Cundiff
Series Code: AFL
Program Code: AFL000012
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00:30 Hi my name is Casio Jones.
00:32 And you are watching Action 4 Life. 00:34 Heh for today's workout all you need is your Physio-ball, 00:36 a dumb Bell, a chair or a bench. 00:39 Now some of you guys out there might be trying to lose weight 00:42 and you said hey what am I going to have for dinner? 00:45 Some of you grab some type of a meal that you think could be 00:48 something good for you, are you really sure it is good for you? 00:51 So we are going to check this story out. 00:53 While you are watching the story do a little warm up. 00:56 Do something to get yourself moving and your blood flowing 00:58 through your body and have a great warm-up so when we come 01:00 back we can go right to our workout. 01:02 Let's check this out! 01:30 We are here in the kitchen with my friend Christine. 01:32 Remember Christine we were in the grocery store and 01:35 were looking at certain items and picked out some juices? 01:40 Well we're going to talk about dinner. 01:43 You would be surprised that a lot of people grab a Lean 01:47 Cuisine, something real healthy to eat. 01:51 I remember that my mom always told me that you should eat 01:55 breakfast like a king, lunch like a working man, and 02:00 dinner like a poor man. 02:02 So a Lean Cuisine serving size is very portioned out. 02:05 So I guess we would consider that like a poor man eating 02:08 a very small amount. 02:09 But I want to have some juice with mine, remember 02:13 we talked about juice? 02:14 This is a good choice of juice, a lot of kids drink this 02:18 at home and it is 100% fruit juice. 02:20 It has 26 g of sugar, an average serving size is 8 ounces. 02:28 Let's pour this out and be real on how much someone consumes. 02:44 Now are you going to just drink that? 02:47 No, would you drink this much? 02:50 You wouldn't have just as much. 02:52 Probably a little bit more. 02:54 Let's try this again. 03:00 Okay let's see how this looks. 03:04 That looks better. 03:05 Okay that does look a little better. 03:07 So we have 2 cups of juice. 03:10 So now let's look at the sugar content that we will consume. 03:15 Lean Cuisine has 4 g a sugar, not bad. 03:17 4 g of sugar, not bad. 03:21 Fairly safe, okay! 03:24 Then we are going to have our juice, remember our juice had 03:27 with one serving 26 g of sugar. 03:30 So we did 2, so let's do the math, 52 g of sugar. 03:37 Once again drink it. I can't! 03:40 But we will quickly drink this. 03:44 Now so we had for dinner our juice and a Lean Cuisine. 03:48 Let's combine them together and there is our dinner. 03:53 Once again, are we really making a healthy choice? 03:57 We think we are, but are we? 04:03 That's right it's very important to understand what you 04:05 are eating and check the labels because it can be very 04:07 deceiving if you're not looking at it and checking 04:10 your portions and size. 04:11 I've had a good warm up and am ready to get going. 04:13 Are you ready to get going, I am. 04:15 We have a great workout for you today. 04:17 Once again I have my friend Lynne with me. 04:18 Lynne how are you doing? I'm doing good. 04:24 Okay our first exercise we are going to do is a squat. 04:26 But we are going to do a variation to the squat. 04:28 We are going to call it a stagger squat. 04:29 Go ahead and sit down. 04:31 In a normal squat you sit with your feet together. 04:37 Neto come in here a second so people can see this. 04:39 In a normal squat your feet are together and you are 04:41 making this 90° angle here. 04:42 What we are going to do different with this squat, 04:44 remember when you are doing your squat you want to put the 04:46 weight even on your toes and heels and inner part of your 04:48 foot as you are standing up. 04:50 We are going to do this little different. 04:52 We are going to staggered by bringing this 1 foot back 04:54 a little bit, so you can see the line is off. 04:56 This will place a different emphasis on the body. 04:59 It will make it a little challenging. 05:01 We are also going to step it up a notch. 05:03 Were going to hold a dumbbell and dumbbell press at the same 05:06 time, okay stand up and press. 05:07 Excellent, back down. 05:09 So we're doing a stagger squat and a shoulder press. 05:11 We are going to do 10 each side. 05:14 Alright are you ready? Ready! 05:17 Here we go, once again your right foot is going to be back. 05:20 Left foot is forward and staggered off. 05:21 Were going to sit down and here we go. 05:23 That's one, that's two 05:29 three, four, five, 05:38 six, seven, eight, 05:43 I want you to use a chair or a bench at home. 05:45 Nine, because this is different because you are using 05:48 a stagger, 10. 05:50 Beautiful let's switch legs and arms. 05:52 It is okay to use a chair because were practicing good 05:54 range of motion. 05:55 Let's go, one, two, and some say hey Casio, I don't need 06:02 a chair I've been working out for a long time 06:04 and I can do this. 06:05 Go right ahead, remember this is all about you, it is not 06:09 about anybody else. 06:10 Do your best and listen to your body and have fun. 06:17 I was thinking to add when you sit down, sit down soft. 06:20 You sit down soft, you do not want to slam yourself down. 06:22 Good job! Excellent! 06:26 Now active rest. 06:29 Part of the workout on our program we do something to get 06:32 our heart moving, right? 06:34 This time were going to put our arms out in front of us 06:36 and we are going to bring our knees up to hitting our hand. 06:39 We will start with our right leg first and here we go. 06:41 One, two, three, it looks easy. 06:44 But you have to lift your legs up. 06:55 We are actually working our upper body as well because 06:57 you have extended your arms out. 06:58 Your muscles have to fire to hold your arms in position. 07:03 Those posture muscles. Posture muscles, that's right. 07:05 It's all about working the muscles in your upper body and 07:08 your upper back to help keep you upright. 07:10 One more, excellent, good job. 07:17 Now I have a lot of clients that say Casio, I want to 07:20 develop a nice glute, what is the best exercise? 07:22 Sometimes people think squatting is a good exercise in 07:25 developing that, but really it is one called glute blaster. 07:29 Do you want to try it? 07:31 Absolutely! 07:35 You get in position and I will explain to people how to 07:37 do this, get in all four position. 07:40 All four means both knees on the ground and both hands 07:43 on the ground in this position here. 07:44 Take this leg here and her heel is going to face toward 07:48 the ceiling and she will push up toward the ceiling. 07:52 Then bring it back down. 07:53 This is working her glutes. Yes it is! 07:58 If she was one of my clients and I wasn't working out 08:01 with her, I would put my hand right here and do a little more 08:04 resistance, can you feel the difference? 08:06 You are very funny now! Yes I'm very funny. 08:08 Okay I will go and do them with you. 08:10 We are going to raise this up a little bit. 08:15 I will do with an arm lift. 08:19 I'm going to give you a little room here. 08:21 I'm not going to hit you, I'm a trained professional. 08:24 I'm just going to give you some space. 08:25 You are so kind. 08:27 Let's go with our right leg up first. 08:30 We will do a rear kick. 08:35 Once again pushed your heel toward the ceiling. 08:37 Five, six, seven, 08:42 eight, nine, 10, good job. 08:47 Let's switch legs and one, two 08:52 now here's where I'm going to do my arm raise for you guys 08:53 at home, as I'm going up I will raise my arm. 08:57 That's why I have moved. 09:01 Nine, one more and 10, excellent. 09:05 Excellent, good job! 09:09 Okay hi knees, active rest again, right leg first. 09:11 One, two, three, 09:16 four, five, here's a modern version! 09:19 A little lower, eight, nine, 09:25 10, two more, 11, 12. 09:30 Beautiful, good job. 09:34 A little winded, but that is okay. 09:36 Let's grab our balls and do another exercise. 09:43 This is called Ball abductors. 09:49 We are going to use the ball to stabilized us. 09:52 We are going to lean against the ball and our knee will be 09:55 very straight against the ball. 09:58 You can do a grip here like you're hugging it. 10:10 Arm out to the side and what were going to do is lift this 10:12 one leg off the ground. 10:14 Okay here we go. 10:15 One, two, three, four, 10:21 five, six, seven, eight, 10:26 nine, 10, beautiful other side. 10:30 Don't think if you had your arm out there you had to reach. 10:35 That was just for balance. 10:39 Ready, let's go, one, two, 10:44 three, four, five, six, 10:50 seven, eight, nine, 10, wow. 10:56 I did realize this is going to be such a glute exercise 10:59 routine today. 11:00 I felt that, did you feel those? I definitely felt those! 11:04 Here we go, high knees again. 11:05 Bring them up and feet together, let's knock out 12. 11:09 One, two, three, 11:15 four, five, six, 11:21 seven, eight, nine, 11:27 10, 11, and 12, excellent. 11:34 Whoa, I'm excited. 11:41 Let's grab our dumb bells and you can grab mine for me 11:43 while you are there. 11:45 Thank you, such a kind person. 11:48 Remind me to put you on my Christmas list. 11:50 Were going to do an exercise called cross hammer curls. 11:53 What is going to take place as we are going, hammer curls 11:57 are different grips that you hold with your palms facing 12:01 towards you and you are curling up. 12:03 But this is different, were going to cross our body. 12:05 We are going to bring our elbows in position and curl up. 12:08 And then back down. 12:10 Alter your arm and then curl up and then back down. 12:13 You want to bring your dumbbell toward the midline of you 12:15 body, once again your arms will stay still. 12:31 Six, seven, you want to once again keep your 12:36 posture straight and let your arms do all the work. 12:39 You do not want to slouch in and get your body swinging 12:42 creating momentum because you are taking away from your 12:45 biceps, your form and what you are trying to do. 12:47 This is the last one, all right good job. 12:51 Let's go back to high knees again. 12:55 Let's go arms out. 12:57 One, two, three, 13:02 four, five, six, 13:08 seven, eight, nine, 13:14 10, 11, 12, is it getting harder? No! 13:18 Good job, good job okay. 13:20 This is time in our segment and we like to talk about our 13:24 e- mails that we have got. 13:26 Someone sent in the question, his name was Robert from 13:28 Chicago, and Robert sent an e-mail to us. 13:30 He said my wife is having this concern about losing her glutes. 13:38 Her glute area and she wanted to know what the best thing 13:41 to do, what do you recommend to your clients? 13:43 Well we just did one in that last exercise that you did. 13:47 We did the glute blast. 13:49 We did the glute blast definitely and that 13:51 helps strengthen. 13:52 Have you received someone a little older shuffling? 13:54 They don't have any glute strength. 13:56 It is a good exercise and very important to have all your 13:59 muscles conditioned because when it comes to movement all 14:02 have a particular part in that. 14:04 If one is weak it can set you up for injury and you 14:07 can't do it properly. 14:08 It is a whole change. It's a whole change. 14:11 So once again if you have any questions and would like to 14:15 learn something about the show, go ahead and send us 14:17 an e-mail at: 14:26 How are you feeling? I'm feeling good! 14:28 Are you ready to keep going? Let's get some water. 14:29 Where my water go? My waters not out here. 14:34 I've got no water. 14:35 Okay you drink for me. 14:37 Imagine I'm drinking water. 14:39 Gulp, gulp, gulp, gulp. 14:44 Hang on a second, he's got my water. 14:46 Thank you Ben, that is great. 14:50 It is so important, no matter what you are doing, take the 14:53 time to hydrate yourself. 14:54 It's amazing how Christ called Himself the Living Water. 14:58 It is something we need, our body needs it so badly. 15:03 Okay back to the top. 15:04 I'm ready to get going. 15:05 Let's grab our dumb bells and we will do our stagger squat 15:09 once again it is a squat we are doing. 15:11 Our feet are normally straight in line for a normal squat. 15:15 But we are going to put 1 foot slightly backwards. 15:19 Let's get down and will do a shoulder press up. 15:22 One, two, three, 15:30 four, five, six, 15:38 seven, eight, nine, 15:45 one more, 10. 15:46 Hey when you work out, do you have a partner you work out 15:48 with on a regular basis? 15:50 I have a running partner. 15:51 Does it make a difference when you have a running partner? 15:53 Absolutely, it is my therapy every day. 15:55 Therapy, does that mean you talk to each other, 15:57 or do you just run together? 15:58 We run and talk. 16:00 Are you working hard enough if you can talk? 16:02 Yes I am working cardiovascular. 16:05 Okay let's go on the other side, 10 this side. 16:08 Let's sit down, that's one, two, 16:15 three, four, five, 16:22 six, seven, eight, I'm feeling these, 16:30 how are your shoulders? 10, good job. 16:36 High knees active rest again, let's go. 16:38 Now if you are at home and feel like hey Casio, you are 16:42 working me too hard. 16:43 That is okay, slowdown, stop, catch your breath and jump 16:46 in when you are able to. 16:48 Now back to that question, here is the thing people. 16:51 It is so important to the right exercise to reduce the 16:55 body fat, your muscles are there. 16:57 You can develop more muscle but you have to move the body fat. 17:01 Control your eating habits, healthy eating habits, good 17:05 aerobic program, portion size is so important, and a good 17:09 resistant training program. 17:10 And this one is important, and a healthy mind. 17:13 You have to keep yourself staying positive. 17:16 Exercise, exercise your mind. 17:18 It does, but it is so important to be proactive. 17:21 Don't wait last-minute, take your shoes and clothes and 17:25 stick them in a bag in your car so you are ready to go 17:29 without having any excuses. 17:30 I tell my mom that there is no bad weather, just bad 17:33 clothing choices. 17:35 That is a very good point, I'll have to use that. 17:36 Can I use that one? You can use it. 17:38 Let's go and do our glute blasters. 17:43 No that's okay, I'm not going to use my arms this time. 17:46 Okay here we go, let's start with our right leg. 17:49 Now we can do a variation and just pulse up, or we can 17:54 go a range of motion and go through. 17:59 It is up to you, it all works the glutes. 18:01 Excellent, good job. 18:04 Let's switch legs, are you ready? 18:06 Ready! Let's go ahead. 18:14 Are you feeling these? Um Hum! 18:16 It is a very small movement that is needed and you will 18:19 feel them, excellent good job. 18:23 Now back to high knees again. 18:46 And one more. 18:48 Beautiful, good job. 18:49 Let's grab our ball and do our ball abductors. 18:51 I wonder why they call them abductors? 18:54 Is it because it goes away from you, or is it you add it? 18:57 Yeah ABD, ad is in. 19:01 Add it to the midline. 19:06 Okay let's do 10 each arm. 19:08 Extended leg, here we go. 19:09 One, two, three, 19:12 if you need to put your foot back down and take a break. 19:16 Six, seven, eight, 19:20 nine, 10, and switch sides. 19:22 10 is about the right number of those. 19:27 Okay, here we go, let's knock them out. 19:29 Here's one, two, three, 19:32 it's amazing, four, I'm not using any weights but my leg. 19:37 Eight, nine, and 10. 19:47 It's amazing, we were just using just our body. 19:50 It is amazing how God created us in such a unique way. 19:54 How are body moves, you don't need all the high fancy stuff. 19:57 You can get a lot done if you just know what to do. 19:59 High knees, let's get them up, let's go. 20:01 One, two, three, 20:06 four, five, six, 20:12 seven, eight, nine, 20:17 10, 11, 12, are you getting that high? 20:22 I'm trying, you can't round your back. 20:25 Do you see what I just did? I cheated. 20:29 I cheated to try to achieve something and that is not 20:31 always so good. 20:33 You want to maintain proper form, and remember you are not 20:34 trying to compete, you are working with yourself. 20:39 Let's do our hammer curls across our body. 20:43 Are you ready? I'm ready! 20:47 One, two, and you notice we wait for our other arm 20:52 to come back down before we do our other arm. 20:54 Three, we do not want to get in the swinging motion. 21:01 You see guys in the gym swinging and they end up hurting 21:04 themselves, you want to take your time and get good control. 21:08 Another one I see a lot is this. 21:12 Oh, for the biceps, 21:16 it's not the weight that matters it is proper form that matters. 21:20 That's excellent, good job. 21:22 If you find yourself sacrificing your form, you're doing 21:25 something wrong ended up doing worse than you are trying 21:28 to do for yourself. 21:29 Active rest, let's go. 21:44 Eight, nine, 10, and two more. 21:49 11, 12, beautiful. 21:57 Do you feel like you have some more in you? 21:59 I've got some more in me, what have you got? 22:02 You know I love the planks. Oh, planks are good. 22:06 Let's do planks. I love the planks. 22:08 I had a little surprise for you guys at home. 22:10 We are going to throw another exercise for you guys. 22:19 I love the planks, once again we come up on our elbows 22:21 and hold up here. 22:22 Let's try something different. 22:24 Take your right leg out to the side and bring it back in. 22:26 Left leg out and bring it back in. 22:29 Oh you are funny. Yes I am, I'm a comedian. 22:36 Now if you feel up to this, try it. 22:44 Are you feeling these girl? Oh yes. 22:48 Once again you want to keep your back straight and if 22:50 you need to, you can lift your glutes up higher. 22:52 That will take some stress off of your lower back. 23:04 That is the secret about working out, it's fun. 23:06 I would like to thank you for that. 23:08 You're welcome! 23:09 I was surprised, she wasn't expecting that one. 23:10 Now listen once again, find an activity you like and just do it 23:15 Make it fun and something you can do for a long time. 23:19 Is that fair to say? Yep! 23:22 If you need to find yourself a partner, someone you can count 23:24 on to hold you accountable and workout together. 23:26 Maybe it will be therapy for you too. 23:29 Listen right now we are going to check out this wellness tip. 23:33 I hope you guys learn some thing because every time I watch 23:37 I always learn something. 23:38 Let's check it out! 23:49 Participants age, health and fitness level determines the 23:53 actual improvement. 23:58 Hey, like we were talking about before, aerobic training 24:00 is a very important part of your fitness program. 24:03 You can make a lot of difference in changing your 24:05 body composition. 24:07 So are you ready for our cool down? 24:08 I'm ready! 24:09 I had a great workout with you. 24:11 You know you are lot of fun. Thank you! 24:17 That is the Action 4 Life pound people. 24:24 We did a lot of glutes, can we do a good glute stretch? 24:30 Absolutely! 24:31 Do you want to do it on a bench, like sitting on a chair? 24:34 Absolutely! Okay let's do it over here. 24:37 We will start with our right leg up. 24:39 Now, think about this. 24:41 I am at my desk, at my computer, a lot of people don't 24:45 realize they are sitting down and place a lot of static 24:48 stress pressure on your glutes. 24:50 Your glute muscles are firing. 24:52 And your hips are real tight. 24:54 So it is important that you can do a simple stretch. 24:58 Pull yourself up right and pull your knee into your chest. 25:01 Let's do our glutes first and then our hip flexes. 25:03 Are you feeling these? 25:05 This is one of my favorite ones. I love it! 25:11 You just can't do this in your car. 25:15 I feel it more if I push. 25:17 Additionally to push for your hips. 25:20 I was doing just glutes. 25:22 Okay, like you said. 25:25 Ha, ha, ha, ha, ha. 25:29 Okay let's switch legs. 25:39 if you're not having fun, something is wrong people. 25:41 We could try the laugh one. 25:43 We can work on that one. 25:45 You have to understand, we have a Heavenly Father who 25:48 loves us so much, and Christ died for us, so we are very 25:50 special and should enjoy every single moment of life we have. 25:54 We have an opportunity to be a soldier and ambassador, 25:57 and a warrior for the Lord. 25:59 When you are realizing that people look at you and say, 26:01 what is so different about you? 26:03 You are going through stress and struggles but your 26:06 Heavenly Father is there and He has everything taken care of. 26:09 So you are able to look and go through life with a friend. 26:11 People look at you and say what is different about him? 26:14 I want to be just like him. 26:16 That gives you an opportunity to witness to them. 26:17 You can tell them all about your Father. 26:19 Isn't that a cool thing? It's a wonderful thing! 26:21 I'm loved, okay I'm working my hips. 26:27 Let's do another one. 26:29 Can we do a shoulder one? 26:31 What is your favorite shoulder one? 26:33 We can do this one. 26:34 This is probably actually more of my favorite one. 26:38 Yeah let's do that one right here. 26:44 You asked me for my favorite. 26:45 Okay I'm going to let you have. 26:51 Okay, other side. 26:53 Okay, you keep going and I am going to close this out. 26:56 You at home, keep stretching. 26:59 How often do you clean your house? 27:01 Wash your car or feed your pets? 27:03 How often do you spend time in your garden? 27:06 How often do you eat healthy meals, drink water, or even 27:10 walk 10,000 steps per day? 27:12 How often do you remember the purpose for which the 27:15 Creator, created you? 27:17 Think about it. 27:19 This is Casio reminding you that action 27:21 is the key for life. 27:23 It is my prayer that the Lord gives you strength and 27:26 encouragement to take action every day. 27:28 God bless, thanks for watching, and see you next time. |
Revised 2014-12-17