Participants: Casio Jones (Host), Barry Bayles
Series Code: AFL
Program Code: AFL000017
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00:30 Hello my name is Casio Jones.
00:32 And you are watching Action 4 Life. 00:33 On today's program we are going to focus on our core. 00:37 That's right, we are going to give you some exercises that 00:39 will help develop your posture, coming from within. 00:42 We are going to strengthen you from inside to make the 00:45 rest of your body nice and solid and strong. 00:48 But first I want to just check out this nice segment we 00:51 did with a friend named Chris. 00:52 He is going to give a little testimony of how the Lord was 00:55 talking to him and it changed his life. 00:57 You might be surprised that something you are doing in 00:59 your life that the Lord is trying to get your attention 01:02 as well, let's check this out? 01:11 I'm here with my friend Chris Lane. 01:13 We have been friends for quite some time and I have to say 01:18 you have friendships, and you have friends you don't get to 01:22 see on a regular basis. 01:25 Chris and I have that type of bond and 01:27 he is a joy to be around. 01:29 Chris how are you doing? 01:30 I'm great Casio and it's great to be back. 01:32 I'm glad you're here with me today. 01:34 Your marathon runner? Right, I have run several. 01:36 Once again I'm going to confess I'm not the runner type. 01:41 But I do love running and I'm getting better at it. 01:44 Tell me about this story we told me the other day. 01:48 Do you mind sharing your testimony of what happened? 01:51 Yeah, you know Casio, even when you have run several 01:55 hundred miles as the runner like I have, you never get to 02:00 the point, hopefully, where you see you are all set and there 02:04 is no danger, or a potential for injury, you have to have 02:08 recovery time, you have to watch what you're doing. 02:11 Your diet, your sleep, all that stuff comes really into 02:14 focus, but not just that, the danger of your work out. 02:18 Your everyday work out. 02:19 One day I was training for, I have been running an hour. 02:24 I had a marathon coming up and I was on a straight stretch 02:28 of road for miles. 02:30 In Florida there is no hills, so it's straight and out in 02:33 the country and you can let go until you can't see anything 02:37 in the distance. 02:38 Well I was on one of those kind of roads and I was on my 02:40 way back to my starting point. 02:44 I'm running along on the left edge of the road, a two-lane 02:48 Road, not a double lane, just a straight road. 02:50 Runners will face the traffic so you can step off the road 02:55 if there's a car coming. 02:57 Listen, I have run several marathons prior to this. 03:01 So when the thought came into my mind to get off the road, 03:05 I'm like what? 03:07 Hey, I'm a trained athlete, I'm not a professional. 03:11 I'm not running a Boston Marathon. 03:13 But I know this much, there's no car coming. 03:16 So I get off the road? 03:18 I have my MoJo going on, you see I'm about to finish the last 03:21 last stretch so I don't want the inconvenience of stepping off. 03:24 In Florida there are sand burs getting your socks. 03:28 It's inconvenient and the terrain is not smooth. 03:31 There is gopher holes along the road. 03:34 There is potential danger exactly. 03:36 The second time the thought came into my head it was a 03:39 voice, not audible, but in my mind it's said, get off the road 03:41 The second time, and I am arguing with it because it is 03:45 clear there is no one coming. 03:48 The third time it was a command and a shout, 03:50 get off the road now! 03:52 I'm like, okay, it's kooky but I stepped off just 2 feet 03:59 pass the white line onto the grass and instantly, 04:02 literally this car came flying from behind me, 04:06 passing another car. 04:08 It had been accelerating so fast was it driving. 04:11 I could not hear its approach. 04:13 By the time it got to where I was running it had pulled 04:16 out past the other car and it would have run right over me. 04:19 I literally went back to that spot a couple years ago, 04:24 and just wept there, because God knows your name 04:27 and He knows my name and thankfully in spite of my own 04:32 cocky stubborn way. 04:34 Like no I can see this not coming. 04:36 He called three times, Casio. 04:38 He never forgot you. 04:39 Three times, because He knew how I am made up. 04:42 God is so merciful and that is the part about the 04:46 physical realm that draws me in. 04:49 There is so much inspiration, because God lives in the 04:52 physical world and He wants to reach and touch us with 04:56 the eternal value. 04:57 There is a scripture in 1 Timothy where Paul says to 05:00 Timothy in that letter, he said, physical fitness is 05:05 important, but spiritual fitness is even more important. 05:10 Why? Because it has value in the present and for eternity. 05:15 I love it, I love it. 05:16 Chris, once again brother, it is just a joy to be with you. 05:22 It is a good testimony, it is an example of how at times 05:27 we need to really listen to that voice. 05:28 It is an example of how God, He does not give up on us even 05:33 though we may feel stubbornness or a little resistance. 05:37 He comes right back at us and says, get off the road. 05:40 For some of the people at home right now, God is calling 05:44 you and telling you get off the road. 05:46 Your road might be eating habits. 05:47 Your road might be sitting on your couch. 05:50 Your road might be dealing with stress, but God is calling 05:53 you take it off the road because some dangers coming. 05:56 He loves us and doesn't give up on us. 05:58 I am so glad you are here. 06:01 So Chris, it is just a joy, just a joy. 06:07 For those of you at home, we would just like to thank you 06:09 for watching us and being with us today. 06:11 Will catch up with you on the road later. 06:13 Definitely, definitely, definitely! 06:16 Alright so some of you at home are realizing, or are 06:20 watching this story and saying, how is the Lord trying 06:24 to get my attention? 06:25 For some of us it could be 06:28 sickness, some type of knee 06:30 injuries or something He is trying to get you to make some 06:34 changes in your lifestyle. 06:36 But our God is a loving God and He doesn't give up on us. 06:40 He will do whatever it takes to get you back in His arms. 06:43 So anyhow, we had a great warm-up. 06:45 That was a great story we checked out. 06:47 But I am ready for my workout to get back to my core. 06:49 Now with me today is officer Barry Bayles. 06:53 Barry how are you doing? I'm good! 06:55 So where are you from? I live in southern Illinois. 07:01 Southern Illinois! 07:02 I see you have your wonderful wife and kids here. 07:06 So you look like a very active healthy family. 07:10 We stay busy, we do a lot together. 07:12 And I noticed you're licensed plate, try five? yeah. 07:15 I like that, that is showing you guys are together. 07:19 We are going to focus on together, but our core together. 07:24 I'm glad we will be working together. 07:25 Okay our first exercise is a little different. 07:27 You might not see it as a core exercise, it is challenging. 07:30 It's like a full plank going down to elbow. 07:32 Come on, let's get in position here Barry. 07:34 Go ahead and get down on your elbows. 07:37 Actually start in a full plank position. 07:40 Right here, we will start with a full plank. 07:42 Neto, come in here and get a good shot here. 07:45 We are in a full plank position like a push-up. 07:48 So we are going to drop down to our elbows. 07:51 Hey Barry, let's start with our left elbow first. 07:54 Okay, we are going to go down on our left, and down 07:56 and push with our elbow on the left and backup, that's one. 08:00 Let's keep going. 08:03 Two, three, four, 08:09 and five and we will go ahead and switch arms. 08:13 Let's go right arm, one back up on the right arm. 08:17 Two, three, four, 08:30 and five, excellent. 08:32 Alright let's do our active rest. 08:34 Once again, as part of our program we like to mix things 08:36 up a little bit into our active rest in between to get 08:39 our heart rate going. 08:40 Now it's been a little challenging already so let's get 08:42 your heart rate percolating. 08:43 Let's do 20 jumping jacks okay? 08:45 Are you set? Let's go! 08:48 One, two, three, 08:50 four, five, six, 08:53 seven, eight, nine, 08:56 10, keep going Barry. 08:58 Now if you need to modify just put your leg out to the side. 09:01 Just step out to the side with your arms moving. 09:06 Excellent, good job. 09:08 That was easy. 09:09 Our next exercise, let's move the mats out of the way. 09:13 Grab your ball for a second. 09:15 Let's put our ball in position. 09:18 We are going to do a ball rollout. 09:20 Go ahead and sit on your ball. 09:22 Let me demonstrate first so people at home will know what 09:25 is going to happen. 09:26 I want you to roll out on your back, keep going. 09:31 Get your head on the ball, right there. 09:33 You notice how he has stabilized himself. 09:36 His back is supporting and engaging. 09:38 His hamstrings and glutes are keeping him balance. 09:41 He is on a bench right here. 09:43 I want you to take your right leg and lift it off the 09:46 ground and step it out to your right. 09:49 Now bring it back in. 09:50 Now with your left, and bring it back in. 09:55 All of the same time you need to keep your body flat 09:57 like you are on a board. 09:58 Do you got that? Right! 09:59 Squeeze, keep that high and keep going. 10:01 That's two, that's three, 10:10 that's four, that's five. 10:18 Now what he is feeling here, keep going I get to talk. 10:22 You keep working. 10:23 This is working his abductors and all his leg muscles, 10:26 and his glutes as well. 10:28 By changing his legs and moving from position flexes 10:32 his muscles totally different. 10:34 Alright one more. 10:38 Beautiful, okay roll back up on your ball. 10:43 Okay we're back to active rest. 10:45 Let me put the ball away for you. 10:46 I apologize Barry I didn't exercise with you. 10:48 I will make it up to you on the next exercise. 10:50 Alright, 20 jumping jacks, let's go. 10:52 One, two, three, 10:55 four, five, six, 10:57 seven, eight, nine, you keep going I'm going to modify. 11:10 Beautiful, good job Barry. 11:12 The next exercise were going on is a side plank. 11:16 This is kind of tricky because it's aimed at the obliques. 11:20 Let's bring the mat inside here a little more. 11:23 Now I'm going to demonstrate for you so you can see this. 11:26 And for you at home, side plank. 11:28 Elbow to support, and hand here to support as well. 11:31 My feet are flat on their side. 11:33 We are going to elevate ourselves up and down. 11:36 Up and down, if you need to do it at home you can push 11:41 with this hand for some assistance. 11:43 The goal is to do without so you can get strong obliques 11:46 by lifting yourself up, okay Barry. 11:48 Let's knock out 10 each side. 11:57 Ready, let's knock them out. 11:59 One, two and down, one two and down, three 12:05 That's four, that's five, 12:09 six, seven, are you feeling them in your oblique's? 12:14 I can feel it right there yeah. 12:16 Putting some strain on it. 12:18 And 10, beautiful. 12:19 Let's turn you on the other side, just spin around. 12:21 That's wonderful, flip over. 12:23 And again were doing the other side. 12:26 What he is doing, when he is doing the advanced way, 12:28 his feet are anchored down and his bottom foot 12:32 is allowing him to position himself and to pivot 12:35 himself off the ground. 12:36 Okay, go ahead. 12:39 One, two, three, 12:45 four, five, six, 12:50 seven, eight, you are doing a great job. 12:55 Nine, and one more is 10. 12:58 See that was a piece of cake. You look like a pro. 13:00 You are a good coach. 13:01 Hey, just remember that. 13:04 When it comes around to vote for the coach of the year, 13:08 Casio Jones. 13:10 You put it down. Okay here we go. 13:12 20 jumping jacks, let's go. 13:13 One, two, three, 13:16 four, five, six, 13:19 seven, eight, nine, 13:22 10, one, two, three, 13:25 four, five, six, 13:28 seven, eight, nine, 13:31 10, excellent, good job. 13:33 Now there's one more exercise to go. 13:35 This I call the ball roll-outs. 13:39 It is very challenging but it is using the Physio-ball. 13:42 Were going to do a plank, but were going to do it on the 13:45 Physio-ball, which will magnify the intensity a little bit. 13:48 Okay I'm going to demonstrated it for you. 13:50 I'm going to row out on the ball and my elbows are 13:55 positioning myself on the ball. 13:57 I'm up on my toes and I'm going to push forward with my 14:00 elbows and bring them back. 14:02 It's a very small movement, but everything is placed 14:05 on my abdominals and my core. 14:08 Okay, slash out 10 of those. 14:12 I made it look easy on purpose Barry. 14:15 You are fooling me. 14:17 Okay let's do 10 again. 14:20 Are you ready? 14:21 That's one, very small movement, control. 14:23 Engage your core, two, 14:25 three, by keeping your body straight. 14:34 Six, are you feeling your abdominals? Oh yeah! 14:41 Two more, and one more. 14:46 Look at you! 14:47 For someone who has done that the first time, 14:49 you did great. It's killing me! 14:50 Well they might have done this exercise for the first time 14:54 too, so you inspired them. 14:56 You did a good job, I so appreciated. 14:58 Okay let's do our 20 jumping jacks again. 15:00 Are you ready? Ready! 15:02 Let's go, one, two, 15:04 three, four, five, 15:06 six, seven, eight, 15:08 nine, 10, so Barry you tell me you ran track, right? 15:13 A lot of years ago! A lot of years ago. 15:17 Well you don't have to give out your age but I thought you 15:19 were about to tell everyone how old you are. 15:21 Excellent, good job. 15:24 What event did you put yourself in? 15:27 I did hurdles and system relay and a little jumping. 15:31 So have you always been athletic? 15:33 You know, always stay active, I had to work at it. 15:37 I still try and do something for work at my job. 15:41 My kids keep me very busy. 15:42 So how long have you been one of those individuals out 15:46 there that is protecting us? 15:47 I've been a police officer a little over 10 years now. 15:51 I did it for a while in Kentucky and now I live here 15:54 in Illinois and I feel a real calling to it. 15:57 I enjoy what I do. 15:58 I remember you said, calling to it. 15:59 I like that, we talked about that earlier. 16:01 It's one thing that you do good, you do very well. 16:05 That's the thing at home people, when you are trying to 16:08 find your purpose in life, it is one of those things that 16:10 God has given you a gift for. 16:12 And you are very talented and are very good at it. 16:15 Our purpose is to use that gift to glorify the Lord. 16:20 I feel like I get opportunities to try be a good example 16:23 and make an impact on people's lives in the community. 16:26 Alright, a high five on that. 16:29 For you those of you at home who may have some questions, 16:32 you want to see something on the program and want to learn 16:35 more about that, go ahead and shoot us an e-mail at: 16:49 okay I'm ready to get back, are you ready to get back Barry? 16:52 Let's get back to our workout, first one were going to go 16:55 over again is our push-ups from full planks, let's go back 16:58 down and I'm going to do this again with you. 16:59 I'm looking forward to this part of the workout because I 17:01 am going to do them all with you. 17:02 Let's get going. 17:03 Here we go, down, we are going to do our right arm first. 17:05 We'll go down for five and then switch, ready? 17:07 Elbow, elbow back up, one. 17:10 Two, three, 17:16 four, five, switch sides. 17:23 One, two, 17:27 three, four, 17:31 five, wonderful, that's what I'm talking about Barry. 17:35 For those of you at home I apologize, I did this exercise 17:40 without showing you the modification for this. 17:42 So this is how it goes, get in a full position here. 17:44 Are you would do to modify this is drop your knees and 17:47 go down, down, push up, push up. 17:50 And just the same on your left side. 17:52 You're going to do the exact same thing but instead of a 17:56 full plank, just go down to your knees. 17:58 Let's move on to our next exercise. 18:01 Grab your ball and I will do them with you, 18:05 like I said I would. 18:06 We are going to do a roll-out. 18:08 Go ahead and have a seat on the ball, 18:10 and I will take the front. 18:11 You're the star man, it's yours. 18:14 Okay let's rollout on our back. 18:18 Pull out like a board and we will step out with our right 18:22 leg to the side. 18:23 Here we go. 18:24 One, bring it in, left side and bring it in. 18:28 Right, left, that's two. 18:34 That's three, that's four, 18:40 five, six, 18:46 seven, eight, 18:51 nine, and 10 good job. 18:58 Let's go back to our active rest. 19:03 Jumping jacks, 20, ready! 19:05 One, two, three, 19:08 four, five, six, 19:11 seven, eight, nine, 19:13 going into modify. 19:16 Two, three, four, 19:19 five, six, seven, 19:22 eight, nine, and 10. 19:24 That was a piece of cake. 19:28 You can take this one and I will grab mine. 19:33 And we will show some fun stuff for this. 19:37 Bring yours up a little bit more Barry. 19:42 For those at home we are going to do our side planks. 19:45 To do a modified for a side plank, you can put your knees 19:48 on the ground and just lift yourself up from here. 19:53 If you find it difficult for you to come up, and drop 19:57 your knees and lift yourself up. 19:59 Are you ready to do these? Ready! 20:01 We are going to knock out 10 each side. 20:03 But watch what we do at number five. 20:05 I'm going to take a little step higher, more advanced 20:07 within an arm movement. 20:08 Are you ready? Let's go! 20:09 That's one, two 20:14 three, four, 20:18 five, keep going Barry. 20:20 I'm going to rotate on one, two, 20:26 three, four, 20:32 and there's five, all right spin on the other side. 20:39 Are you ready? Yep, let's do it! 20:41 Here we go, one, two, 20:46 three, four, five, 20:52 I'm going to advance, stay up. 20:54 One, two, three, 21:00 four, and five. 21:07 Let's slide them both back. 21:10 Alright, it's jumping jacks. 21:12 Ready, let's go. 21:14 One, two, three, 21:17 four, five, six, 21:20 seven, eight, nine, 21:23 modify, one, two, 21:26 three, four, five, 21:28 six, seven, eight, 21:31 nine, and 10, a piece of cake. 21:34 Let me check our heart rate make sure I'm where I need to be. 21:37 I've got these cool funky watches. 21:40 This watch acts as a heart monitor. 21:43 By putting your fingertips on it picks up your heart rate. 21:48 That's cool! I was at 147. Bam, not fair! 21:51 Our next exercise were going to do our rollout. 21:55 All right grab your ball. 21:56 I'm going to make it a little harder. 21:58 I'm going to use the 180. 22:10 Go ahead and roll out into your position Barry. 22:15 I'm going to do mine here and this is rocking device. 22:20 Are you ready? Let's go! 22:22 Let's do out 10. 22:26 One, two, three, 22:32 four, five, six, 22:39 seven, eight, nine, 22:46 one more and 10, good job! 22:55 20 jumping jacks. Let's do it! 22:57 Let's go, one, two, 23:01 three, four, five, six, 23:04 seven, eight, nine, modify 23:08 one, two, three, four, 23:11 five, six, seven, eight, nine, 23:16 and 10, woo hoo! 23:19 How are you feeling? I'm feeling good! 23:20 I know we have got our heart rate moving just a little bit. 23:24 That was it folks, we had a great workout today. 23:27 We were working our core. 23:29 Can you feel that deep, deep down? 23:32 I feel a little burn there. 23:34 Okay, I really felt that, so this is the time we always 23:37 to our wellness tip. 23:38 Like I've always said, knowledge is key. 23:40 So let's check this out. 23:48 This prevents using your neck muscles to jerk yourself up. 23:55 This further isolates your stomach muscles. 24:00 Alright, there is the secret people. 24:03 For those so of you who say those crunches hurt my neck, 24:06 I try to do my abdominal exercises and doing my crunches, 24:09 but it puts a lot of strain on my neck. 24:10 Take your tongue and stick it on the top of your palette, 24:14 behind your teeth it will relax your Mastoid muscles here 24:18 and you can be able to focus on your abdominals. 24:20 Are you ready for cool down? Absolutely, I'm ready! 24:23 You've done a great job today. 24:25 Now we did our shoulders and our push downs, so let's go 24:28 ahead and do a different shoulder exercise. 24:30 We always do this one, let's do the one we were hugging 24:33 ourselves and get a good stretch right back here. 24:38 Breath, you have to breath. 24:43 You can't relax and breathe! You can't relax and breathe. 24:47 Excellent, do you know what I like? 24:51 Stretching our neck, let's just stretch it out to the side. 24:54 Mild pressure here and stretch out. 25:01 Good, now let's do the other side. 25:10 Okay, wonderful. 25:12 Let's go ahead and stretch our hamstrings. 25:16 One foot forward, and were going to sit down. 25:22 Now put your hand on the other leg, your bent leg. 25:23 Set your glutes back. 25:31 The other leg. 25:34 People may be wondering, 25:36 why are you searching your hamstrings? 25:38 We were working core, well we did jumping jacks remember? 25:40 So we got those legs involved. 25:46 There we go. 25:48 Now here's one of my favorite ones, it's for biceps. 25:51 I know this is upper body, but it really gets our chest. 25:54 Our arms out to the side and reach back, bend your hands 25:57 back and lean forward. 25:59 This will open up our chest and you can feel it going 26:02 right into your arm and all way down to your wrists 26:05 and down to your fingers. 26:07 Are you feeling those Barry? Yeah I can feel it! 26:15 Wonderful, wonderful, wonderful. 26:17 I love my triceps, so let's do our triceps again. 26:28 Other side, then we'll finish up with an abdominal stretch. 26:31 We will show them to you at home. 26:33 Okay let's get the mat here and Barry I want you to go 26:37 ahead and lay down on your stomach. 26:42 I want you to basically put your elbows in this position 26:44 here and we are going to push back and holds. 26:46 Let's push up, go ahead and push up. 26:49 How are you feeling, do you feel it in your abs? 26:52 Yeah, I'm feeling it. 26:53 OK you stay there and I'll close this out. 26:55 I have created thousands of workouts for my clients over 26:59 the years, but one workout in life will consistently 27:02 strengthen us, it is faith. 27:04 We must flex our faith muscles everyday. 27:07 Romans 1:17 says, for in the gospel of righteousness from 27:11 God is revealed and a righteousness that is by faith 27:14 from first to last just as it is written the righteous will 27:18 live by faith. 27:20 This is Casio reminding you that action is 27:22 the key for life. 27:23 It is my prayer that the Lord gives you strength and 27:26 encouragement to take action everyday. 27:28 God bless, thank you for watching, 27:30 we will see you next time. 27:31 Keep flexing those faith muscles. |
Revised 2014-12-17