Participants: Casio Jones (Host), Idalia Dinzey
Series Code: AFL
Program Code: AFL000016
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00:30 Hi my name is Casio Jones.
00:32 You are watching Action 4 Life. 00:34 Listen, today's segment all you'll need is a workbench. 00:37 You might've have seen it in your garage, you might've 00:40 seen it on your back porch, or bought it when you were a child. 00:42 You know that workout bench? 00:44 We are going to show you what you can do with it. 00:46 But first let's talk about something you see very often 00:50 at potluck, it's called Mac and cheese. 00:53 That's right, the famous Mac and cheese. 00:56 Let's go and learn something about it. 01:25 Okay Christine, tell me about your side dishes. 01:28 What do you like to have with your main meal? 01:31 Well I do like potatoes. 01:34 Great choice. 01:35 I like pasta. 01:36 Okay, that is not that bad. 01:38 Also Rice. 01:40 Rice, okay we are talking about pasta and are right here 01:42 with macaroni and cheese. 01:44 Macaroni and cheese is a very common pasta side dish 01:48 people like because it is cheesy, and it tastes good. 01:51 I have kept my Mac and cheese, it's yummy. 01:53 But let's look at the label, what the label tells us. 01:55 3.5 g of fat per serving. 01:59 The serving side, are you ready for this? 02:01 2.5 ounces. 02:03 Christine: how much is that? Like off the plate? 02:06 Not even a half a plate, like half a spoon. 02:09 If you want to figure it that way. 02:10 So you look at the carbohydrates, 46 g of carbs. 02:14 We are looking at 6 g of sugar. 02:16 Christine: that's not so bad. 02:18 No for a regular person, hey that's not too bad. 02:20 It even has 9 g of protein. 02:22 But I'm a diabetic and say hey Casio I have cut out my 02:27 sugar and reduced or stopped drinking soda. 02:30 I don't pay attention to what I'm eating. 02:32 But I like my Mac and cheese, is this a good choice? 02:35 Well let's look further down in the ingredients section. 02:38 Ingredients section is designed to tell us what is in 02:41 the product and it gives what ever it has the most in 02:45 the product is always the first ingredients. 02:48 So we want to look at things like high fructose, or sugar, 02:52 or sucrose, those are sugars. 02:55 If they are first in line then I don't want to consume 02:57 those, but check this one out. 02:58 This says, and enriched macaroni product. 03:02 When it says enriched, it means that has been altered. 03:04 Christine: all right! It's not natural. 03:07 No, Man has put his hands on it to make it. 03:10 So therefore it is going, this product right here, is going 03:13 to converted to sugar inside of our bloodstream. 03:16 So when you eat it you are not thinking it doesn't have 03:18 sugar, I haven't added sugar to it. 03:20 But how does my body process it? 03:23 How does my body break it down? 03:25 Is this something that will keep my blood sugar and even 03:27 keel, it is best for those that are diabetics to want to 03:29 control your blood sugar. 03:31 Or is this something that's going to raise it up or not? 03:33 So this one here, not a good choice. 03:35 Christine: what if I mix my macaroni with whole-grain? 03:39 Well whole grain is a much better choice because it is 03:41 not enriched, it has more nutrients. 03:43 However, it is still a processed food. 03:46 Here's what I mean. Let's look at this. 03:49 This is instant brown rice, but look at the ingredients. 03:53 The ingredients says precooked boil long grain brown rice. 03:57 That's what I call a single ingredient. 03:59 It's more of a single ingredient product than this one. 04:02 So this means it's more like the way God made it. 04:07 Christine: you want it as natural as possible? 04:09 Casio: yes! Christine: and only one ingredient. 04:12 Yes if you can, get as close to a single ingredient as 04:15 possible, therefore when you combine single ingredients. 04:17 You think of salsa, it has tomatoes, onions and all those 04:22 ingredients combined together compared to this that has 04:27 a long list of stuff. 04:28 Once again more stuff than we can't even pronounce, 04:31 different colors and so forth. 04:33 Christine: so you have to take time to read this label? 04:36 Exactly, put it right back, that's a good point. 04:39 I'm going to use that one. 04:42 So let's go and check what else we have in this place okay? 04:47 Alright, now I hope you learned something about Mac and 04:50 cheese, it is definitely important to look at the 04:52 ingredients of certain products. 04:54 It has a long list and sometimes the list has items on 04:57 there that you cannot even pronounce. 04:59 So maybe we need to make a different decision, if I can't 05:03 pronounce it, maybe I shouldn't eat it. 05:05 Okay let's go to our workout today. 05:07 We did our warm-up while watching this segment, and you 05:11 should have done yours at home. 05:12 With me today is Idalia Dinzey, or Theta. 05:16 We're going to do a great workout today using the bench. 05:21 How are you doing? 05:22 I'm doing great, I'm ready for that. 05:23 Are you ready for this today? Yes, let's do it. 05:26 Our first exercise we are going to do an inclined dumbbell 05:29 press, jumped on the incline. 05:31 We have our incline bench already set up. 05:33 Put your feet down there and your head up here. 05:37 I'm going to give you your 10 pound dumbbells. 05:40 I want you to lean back and bring your dumbbells up. 05:44 From this position here we are going to press straight up 05:48 to there and bring it straight down. 05:54 Hey Neto come in here for a second. 05:56 I'd like to get a close-up on this shot if you don't mind. 05:57 So people can see exactly how this angle is done. 06:00 Stay right there and hold. 06:02 Now you see she is at an angle on this bench. 06:07 So when you are at home you have to adjust your bench 06:09 at this angle and she is going to come straight down 06:11 working her upper pectoral muscles on her chest. 06:13 In her full range of motion she's going to press up 06:16 toward the center of her body. 06:17 Let's do four more. 06:24 You do not want to push to a full extension, just a 06:28 natural extension, never want to push and get your 06:30 shoulders off the bench. 06:32 Or get to a point where you put stress on your elbows. 06:37 One more and press up. 06:42 Beautiful, good job. 06:44 How was that? Idalia: that was good. 06:48 That was easy? Idalia: yes that was easy. 06:50 Remember as part of our program we do active rest. 06:53 So let's do our active rest and we are going to do 06:55 something very different today. 06:56 Were going to do a combination of steps. 07:00 Were going to lead forward with our right foot. 07:02 And our left foot will follow and then come back and step 07:05 out to the side and back in. 07:07 And were going to do this for 30 seconds. 07:11 One, two, three, four, five, six, seven, eight. 07:15 1, 2, 3, 4, 5, 6, 7, 8 07:19 One, two, three, four, five, six, seven, eight. 07:23 1, 2, 3, 4, 5, 6, 7, 8 07:27 Now as you're doing this exercise it is the fun but you 07:32 have to get your co-ordination going. 07:34 But you at home, try to do this at home because you 07:37 to think, right? Idalia: yes. 07:40 That was 30 seconds. Idalia: oh, that was it. 07:44 It went so quickly did? Idalia: very good. 07:46 Now the next exercise were going to do is Palay squat. 07:50 Palay squat, how do you say that correctly? 07:55 Have you ever done Ballet? Idalia: no, no, no. 07:57 It is a movement they do when they get down and do their 08:02 legs at this position here and do this. 08:08 Idalia: you did that very well. 08:12 But Idalia is going to do it quite different. 08:14 She is going to do a more challenging exercise and hold 08:16 a dumbbell here and stands straight up and sit back down. 08:21 This will work her inner thighs and your glutes. 08:23 And your shoulders as your stabilizing and work your biceps 08:27 Go ahead and have a seat. 08:32 We are going to do 12, so we will do six each arm. 08:35 Let's stand up and hold it there. 08:41 That's two, you want to do a press don't you? 08:44 That's okay you can press it up, three. 08:46 Change it up if you want to. 08:48 Four, I thought I was in charge. 08:50 That's five, Idalia: I just thought. 08:55 Casio: you just take control. 08:57 Okay that's six, go ahead and switch arms. 09:02 That's one, now what I want you to do as you are pressing 09:05 up, try and squeeze your legs in together to fire your 09:10 inner thigh muscles. 09:11 This is five and one more makes six. 09:17 How was that? Idalia: that's fine, I feel the burn on the 09:22 thighs, burn baby burn. 09:24 OK let's go back to her active rest again. 09:26 Once again I'm looking at my clock to get a good time so 09:29 I don't mess up to know what I'm doing. 09:31 Alright here we go. 09:32 One, two, three, four, wide, wide, in, in, 09:36 One, two, three, four, wide, wide, in, in! 09:40 forward, forward, back, back, wide, wide, in, in, 09:44 forward, forward, back, back, wide, wide, in, in! 09:48 forward, forward, back, back, wide, wide, in, in!. 09:52 forward, forward, back, back, wide, wide, in, in.!. 09:56 it's like aerobics class. Idalia: I like this. 09:58 Well you know it is having fun, if you can't have fun 10:02 some is wrong in life, do you know what I'm saying? 10:04 Alright that's our 30 seconds. 10:10 For somebody that spends a lot of time at 3ABN. 10:12 Idalia: behind a desk. Casio: behind a desk you're 10:15 doing pretty good. 10:16 Idalia: I love to workout, I just don't make time for it. 10:21 So what do we have to do to make time for it? 10:24 What is the secret? 10:25 Idalia: put it in your agenda, like any other appointment. 10:28 I like that, you know what is funny? 10:30 How come when the doctor tells us we have an appointment 10:34 at two o'clock, or an odd hour of the day, on Wednesday, 10:37 you tell your boss I have to go to a doctors appointment. 10:40 You would make all the excuses in the world to make sure 10:43 you go to the doctors appointment. 10:44 But you can't do that for ourselves. 10:46 Idalia: that's right. 10:47 So put it in your Outlook clock that when it goes off it 10:52 it's time for me to do my workout. 10:53 I love that, it's a good attitude. 10:56 Now the next exercise were going to do with going to work 10:58 our shoulders, it is different. 11:00 Let's start on this side, were going to be on the incline 11:03 position and use your bench to support yourself. 11:06 Have your knees on the bottom part and were going to have 11:09 the dumbbell raised out to the side. 11:13 You climb on and I'll get the dumbbells for you. 11:17 Idalia: so I put both knees up and lean over? 11:20 Yes and just hang on and here's your dumbbell. 11:22 Idalia: this is going to hold me up, right? 11:24 Yes it sure will. 11:25 Okay lift your arm out to the side and we will do 10. 11:27 Idalia: do I lock my elbow? Casio: nope. 11:30 You want to place the stress on your side deltoid muscles. 11:35 You never want to lock out your elbows. 11:37 You want to extended as far as you can to a full extension. 11:40 You want the stress to be placed right here on your side 11:44 Deltas and be at this angle so you feel it right there. 11:48 Idalia: I'm feeling it Casio. 11:50 I like it when you say it like that. 11:52 Give me two more. Idalia: okay! 11:57 Now here's the best part, when you have to do one arm 12:01 we have to do the other side. 12:03 So go ahead and turn around. 12:13 Let's go knock them out. 12:15 Now you are saying before about your elbows, go ahead 12:19 with your arms straight see if you notice a difference. 12:22 You are feeling discomfort, don't lock out your elbow. 12:26 Idalia: it is more comfortable when you bend your elbow 12:29 slightly, it makes difference. 12:33 You have to experience it to understand. 12:34 You have to help the people at home understand what 12:36 you're going through. 12:37 Idalia: is this 20 now? 12:38 No, give me two more. 12:42 Okay put it down. 12:46 Let's go to our step, step. 12:47 We have to do our step, steps. 12:49 Idalia: do we need to add some movement on your hips 12:53 when you are doing this, to work out the joints? 12:56 Let me tell you something people at home, just move. 12:59 Idalia: just move, okay. 13:01 Feel it, enjoy it, have fun with it. 13:03 You can do it in a lot of variations. 13:05 I'll tell you what, why don't you try that and I'm going 13:07 to do some hops with mine. 13:08 That will show the variation. 13:10 Idalia: well let's do it, I'm ready, let's do it. 13:12 One, two, three, four, five, six, seven, eight. 13:16 1, 2, 3, 4, 5, 6, 7, 8. 13:20 One, two, three, four, five, six, seven, eight. 13:23 1, 2, 3, 4, 5, 6, 7, 8. 13:27 One, two, three, four, five, six, seven, eight. 13:30 1, 2, 3, 4, 5, 6, 7, 8. 13:34 One, two, three, four, five, six, seven, eight. 13:37 1, 2, 3, 4, 5, 6, 7, 8. 13:41 One, two, three, four, five, six, seven, eight. 13:44 Excellent. Idalia: we did it. 13:46 Let's check our heart rate. 13:52 I'm at 120, where are you? Idalia: I'm still alive. 13:57 136, what are you talking about. 13:59 Aerobic state, love to see that. 14:01 Now the next exercise we are going to do, we are going 14:03 to work our abdominals. 14:04 Some going to rotate the bench and adjust down. 14:09 Idalia: if I don't have a bench at home? 14:11 You can do this on the floor or a mat. 14:14 What is going to be different is, the secret to this 14:20 exercise, lay down. 14:24 Slide down, okay that's perfect. 14:28 With this exercise you're going to have both legs up 14:31 in the air at 90°. 14:33 Like an L, and keep that angle of your legs at all times. 14:37 The motion that is going to take place from your hips. 14:42 I want you to engage your core, bring your bellybutton 14:45 down into your lower spine and then pull it up into 14:48 your chest. 14:50 And that's going to engage your pelvic core muscles. 14:52 How many kids do you have? Idalia: I have two. 14:54 So you probably heard about all those Kegel exercises, 14:57 those pregnancy exercises? 14:59 Idalia: that's right. 15:03 From this angle here, 90°, the secret is to make this 15:06 challenging by keeping the legs that are not moving, 15:09 in the same position. 15:10 First we are going to drop this leg which is her right leg, 15:15 and I want you to bring your toe down to the ground and 15:18 keep that same angle. 15:19 And bring it back up. 15:23 Now the other leg. 15:29 Idalia: I think I'm going to need you to hold one 15:31 leg up for me. 15:37 Idalia: I feel the burn. 15:40 It's in your abdominals, it is very deep going inside your 15:42 core to break down your transversal abdominal muscles, 15:45 which are the muscles that unleash your six pack. 15:48 This will help your balancing stabilization. 15:51 This is called "core". 15:53 I know that these are hard. 15:55 Idalia: this is what we all need to get rid of that gut 15:58 and flatten out our bellies. 16:00 This will help to maintain our posture and everything. 16:03 It will keep us more function able. 16:05 Idalia: okay is this 50 now? 16:06 Just give me one more, and now that leg, and finish 16:11 with this leg. 16:12 Beautiful, you did a good job. 16:15 Let me help you up. 16:16 There you go, how does that feel? 16:17 Idalia: it felt good, like I was working out. 16:19 Is that we do on this program? 16:22 Idalia: yeah I do not want to walk away not sore. 16:26 Now I'm going to do them with you, feet together. 16:28 Are you ready? Let's go! 16:29 One, two, three, four, five, six, seven, eight. 16:33 1, 2, 3, 4, 5, 6, 7, 8. 16:36 One, two, three, four, five, six, seven, eight. 16:40 1, 2, 3, 4, 5, 6, 7, 8. 16:44 One, two, three, four, five, six, seven, eight. 16:47 1, 2, 3, 4, 5, 6, 7, 8. 16:51 You're doing pretty good. Idalia: well thank you. 16:53 You think counting a long time. 16:54 Idalia: well you're a good teacher. 16:57 You know I think you very much for saying that. 16:59 Idalia: I'm glad you're doing this, I'm proud of you. 17:02 Idalia: you're young and helping us get healthy. 17:05 You know each one of us have a particular mission. 17:08 The Lord has assigned us to, and this is mine. 17:12 Idalia: well I can see your heart is in it. 17:14 Okay let's move on. 17:15 So how was that? Idalia: that was great. 17:17 Let me get you some water because you look like 17:18 you need water. 17:20 Idalia: yes I need water before I pass out here. 17:21 I don't want that to happen. 17:22 Now listen while you are drinking I'm going to take this 17:24 time, this is the time we talk about shooting us an e-mail. 17:28 If you have any questions on anything you may have seen, 17:31 hey Casio, how do I lose this belly or what can I do to 17:35 tighten my legs, shoot us an e-mail at: 17:45 Don't forget the wrong question is the question 17:47 you don't ask. 17:49 Are you ready to get going again? 17:50 Idalia: Oh yes sir, I am. 17:51 Break time is over, can you clock some more Casio? 17:55 Okay I will give you a little more breather time. 17:56 How old are your kids? Idalia: my kids are 12 and 9. 18:00 Oh, wow, a good age. 18:03 Do you have time to have family activities together? 18:09 Idalia: we love soccer, basketball, we do all the sports 18:13 Idalia: We go biking, rollerblading, whatever. 18:15 It's such a good thing that families spend time together 18:19 as one, but in my heart I feel families need to spend 18:22 time being active. 18:24 It sends a message to the children that you are 18:25 encouraging them to be active and to realize that the 18:28 Lord loves you and gives you this body and it is your 18:31 responsibility to be active with it as a gift to give back. 18:34 Idalia: when I do work out my kids tend to work out with 18:37 me, so I really have enjoyed our time together. 18:40 I love that. 18:42 Alright, break time is over. 18:45 Back to your bench here and here are your dumb bells. 18:50 You notice that I'm standing behind to spot her. 18:53 This is what happens when you have a workout partner with 18:56 you, they are spotting you to give you support. 18:59 Lean back, let's go back to work Idalia. 19:03 Idalia: okay I'm ready. 19:04 Let's do 12 this time. Idalia: 12 okay. 19:06 That is one, and two, I'm going to let you have these. 19:11 Three, come right to my hand. 19:14 Four, five, six, you notice when I'm not assisting you 19:22 it is a little harder isn't it? Idalia: yes! 19:25 Eight, nine, 10. 19:32 Idalia: sometimes I forget to breathe. 19:35 12, beautiful, a lot of people make that mistake, 19:40 but you know, don't try to focus on when to breathe. 19:44 Just try to breathe and that will make it easier. 19:49 Sometimes we have read something in the past, and it is 19:51 an important part when to breathe, as you're pressing 19:55 through, that I always tell my clients to just breathe. 20:02 Don't try to think when, just breathing. 20:05 Alright I let's get going. 20:10 You know, let's just go on to our next exercise because 20:13 we are limited with time. 20:15 Our next exercise we had was our Palay squats. 20:18 Get back on here and I'll give you your dumbbell. 20:26 Idalia: our ballerina Palay. 20:28 One arm up and let's press it up. 20:32 Idalia: stand up and press up. 20:34 Yet the press last time, so you'll have to do it this time. 20:36 Two, three, four, five, straight up. 20:45 And six, switch arms. 20:51 One, two, three, four, 20:58 five, six, good job. 21:04 You are just on fire today. 21:08 Let's go into our next exercise. 21:14 Both knees up there and I'll get the dumbbells for you. 21:19 Go ahead and hug that because it will support you. 21:22 I'm going to show you guys at home a little modification 21:28 you can do at home. 21:29 You was wondering how to do these if you didn't have a 21:31 bench, you have 10 there. 21:35 Now I am going to use a basic wall to support myself and 21:41 lean my feet out from the wall and it is the exact same 21:44 thing when I'm doing here as I'm leading to the side. 21:47 My feet are way from the wall and I'm leaning into it. 21:51 So you can see that I am working my side deltoids. 21:57 It is because I am at this angle that my muscles are 22:03 firing all the time. 22:04 Are we there yet at 10? Idalia: 12. 22:07 Okay we will stop at 12. 22:09 Let's go ahead and do the other side. 22:12 Idalia: it's amazing working out makes you feel so happy. 22:15 It does make your body feel good. 22:17 Go ahead and get in position and knock those out. 22:20 One, two, three, four, 22:27 you're making this look so easy, five. 22:30 I notice how you are supporting yourself here by grabbing 22:33 on, that is just perfect. 22:34 You're allowing your body to balance out and let's all the 22:37 stress be placed right there. 22:39 Idalia: that's right it's exactly, where I feel it, 22:41 I think this is 10, I'm graduating. 22:45 You are doing great. 22:49 Now were going to do our last exercise on the bench. 22:53 For those of you at home who don't have a bench, you can 22:57 use the floor, lay on the floor or lay on a mat. 22:59 Idalia come on get in position here. 23:01 Now we are working our abdominal muscles, transversal 23:04 muscles to underline our six pack, which is part 23:07 of our core. 23:09 So let's engage our core, belly button down to the spine, 23:12 pull it up onto our chest and stay real firm. 23:14 Now drop this leg down and keep the same 90° angle. 23:18 Bring it back up and switch legs. 23:20 And bring it back up, do this leg again. 23:31 Now I will be honest with you at home, if you are doing 23:33 these at home you know right now you are feeling these. 23:36 You feel it deep down inside your lower part of your gut. 23:44 You say wow this is moving my leg and it is so hard. 23:46 But if you are doing it right you will feel it. 23:50 Let's do one last set. 23:59 Okay guys, let's go check our wellness tip. 24:10 Varying your sleep pattern by just two hours upsets your 24:13 body clock even if you sleep your usual number of hours. 24:25 Well it is so important to make sure your body gets 24:27 adequate rest and by altering it does affect it. 24:30 So I had fun with you today. 24:32 Idalia: I had fun with you too. 24:34 I hope you at home learned what we can do with the bench. 24:37 The great exercises we did on the bench. 24:39 If you don't have a bench you can do a modification at 24:42 home on the floor. 24:44 Are you ready to do your stretch and cool down? 24:46 Our first stretch is going to be our chest stretch. 24:48 Go ahead and put your hands behind your head. 24:51 And I am going to step back here and assist you. 24:54 Were going to squeeze them together and do you feel that 24:56 stretch? Idalia: oh yeah! 24:57 If you don't have someone at home to assist you just push 25:00 back your elbows and squeeze your shoulder blades together. 25:08 The next one were going to do as a quad stretch. 25:12 I will be your support for you. 25:14 I want people to be able to see at home so turn that way. 25:18 Grab your leg and I want you to keep the space between your 25:21 heel and your glutes and come back at your hip. 25:27 Keep your upper body straight. 25:29 Now can you feel that stretch? Idalia: oh yeah! 25:30 You can feel it in your quadriceps. 25:32 Idalia: it feels good after a nice workout. 25:35 It does, alright let's go to the other side. 25:43 I'm very proud of you, you did a great job. 25:45 Idalia: thank you I'm proud of you to Casio. 25:47 But here's some thing that everybody is a witness to, 25:51 we have to start setting our calendars, and make time 25:54 to be more active. 25:56 It is one of the things the Lord tells you. 25:59 He likes to draw the line to say, now you know. 26:02 Now we will have to do something. 26:05 Go ahead and have a seat and this is of my favorite 26:08 ones that you can do at your desk. 26:09 Cross your leg and bring this knee into your shoulder 26:14 and stretch our glutes. 26:15 Idalia: oh yeah, it actually works, it does. 26:19 Idalia: now when my coworkers go past my office I will 26:22 be going like this. 26:24 They will think you're working. 26:26 Idalia: but I will be stretching. 26:27 Okay switch to the other leg. 26:36 You've made this look so easy. 26:38 Idalia I'm glad they're easy, you just have to use the 26:41 right muscles. 26:43 Casio: it's important to use the right muscles. 26:45 For the next I want you to stretch your shoulders out. 26:55 You do the other arm and I'm going to close this out. 26:58 If parents treated their children the way most of us 27:02 treat our bodies, they would be reported to authorities for 27:05 reckless endangerment with charges filed for abuse. 27:09 God values us so much that He paid for us with the blood 27:12 of Jesus Christ. 27:14 We should remember our value and take better care of our 27:17 bodies, this is Casio reminding you that action is the 27:20 key for life. 27:21 It is my prayer that the Lord gives you strength and 27:23 encouragement to take action every day. 27:26 God bless and thank you for watching. 27:28 See you next time, bye by. |
Revised 2014-12-17