Participants: Casio Jones (Host), Dora Bayles
Series Code: AFL
Program Code: AFL000018
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00:29 Hi! name is Casio Jones.
00:31 And you are watching Action 4 Life. 00:33 We are going to have a great workout today so I hope 00:35 you are ready for it. 00:37 Hey listen, have you guys ever thought about as a family, 00:40 getting together and doing an activity such as riding your 00:42 bikes together? 00:44 You see me and my youngest son is Dominic, 00:46 and he turns four this year. 00:47 I can't wait for him to be able to really master riding a 00:51 bike because we are all going to go out together and ride 00:55 as a family which will be an exciting thing to do. 00:59 But you know how to pick a bike and know how to find 01:02 the right bike and adjust the bike so you can achieve 01:06 or have a great ride when you want to go riding? 01:08 What we have a good story, I want you to check it out 01:10 and see what we did. 01:12 I hope you can learn something. 01:43 Hey, I'm going to be a little honest with you people 01:45 that are here at home. 01:47 About 10 years ago me and my wife went out and decided 01:49 we needed to get some new bikes. 01:50 We went down to a store and bought a bike. 01:53 We didn't know what we were doing. 01:55 We just grabbed one that looked decent and was in our 01:57 price range and we got it and started riding it. 01:59 To be honest with you I wasn't that comfortable on my 02:03 bike and did you know there are things to learn 02:07 about your bicycle? 02:09 To learn it properly you need advice about the right 02:12 bike for you, or if it meets your needs, even how to 02:14 adjust your seat to learn how to ride the bike 02:17 properly and safely. 02:18 Well with me today I am here in Tampa Florida at 02:20 Street Fit 316. 02:22 I'm with the manager Ben. 02:24 Ben how are you doing? Fantastic! 02:25 Now listen, most of our viewers at home don't have a 02:28 bike and maybe looking for a new bike. 02:31 How to I know if a bike is right for me? 02:33 Or what type of a bike should I get? 02:35 Absolutely, what is important to ask yourself before you 02:38 even shop for a bike, is what kind of riding do you 02:42 even want to do? 02:43 Do you want to ride the hills? 02:44 You want to just cruise around the neighborhood? 02:46 You know I think I might have purchased one that looked 02:48 like a mountain bike, but I don't ride mountains. 02:52 I just go around my neighborhood and go down and ride. 02:54 Unfortunately that is what most people end up doing. 02:57 They end up in a big retail company and they just buy 02:59 something that looks neat and has a flashy red paint job, 03:02 or what ever, has big knobby tires. 03:04 I'm sure this will be great for anything, unfortunately 03:06 most of those bikes are highly inefficient and a one size 03:09 fits all attitude doesn't really work. 03:11 Can you can think of any where in your life were 03:12 one size fits all works. 03:14 True, and I think I'm guilty of that myself. 03:17 So picking the right bike and understanding it is 03:20 a vital part of enjoyment? 03:23 So I have this bike here and say hey, 03:26 I like the way it looks. 03:28 Now how do I know, how do I get this bike to fit me? 03:30 Gotcha, well we didn't just this based on looks. 03:33 If you recall I led you to this bike because you told 03:35 me what kind of riding you wanted to do. 03:37 You said you wanted to be fast but wasn't looking to win 03:39 the next Tour de France. 03:41 You wanted something lite, something aluminum, something 03:43 very comfortable, something that can handle those rough 03:45 roads that you ride on, those brick roads. 03:47 So I found this bike for you, 03:49 but I did let you pick the color. 03:51 Thank you! Is this like a comfort bike? 03:54 A comfort bike is that I sit upright, is that it? 03:59 I'm comfortable like on a couch or? 04:00 Absolutely, the bike is a big trade-off between comfort 04:03 and speed, generally the more uncomfortable you are, 04:06 the faster you are. 04:10 Although not necessarily, if it is the wrong person 04:12 setting you up, you can be uncomfortable and slow and 04:14 then you would have somebody to be mad at. 04:16 So we was talking before, what size is this bike? 04:21 19 or 20! 04:23 This is a 19 inch frame and we felt it was a good size for 04:26 you, we had you stand over the frame. 04:28 Do you remember, we wanted to make sure you had one to two 04:31 inches of clearance when you are standing over that bar. 04:38 When you are on the seat we want to make sure when you are 04:41 at full leg extension we have got this crank all the way 04:44 forward, then your heel just barely touches 04:46 the end of the pedal. 04:48 Let's make a little adjustment, that was my mistake. 04:52 So right here, they're so full extension of that leg. 04:54 You've got proper extension and now we want to ask 04:56 ourselves how competitive versus how comfortable 04:59 we want to be? 05:00 Now that will have a bearing on one, how we adjust the seat, 05:03 and how we adjust these handle bars. 05:04 I do not want to be cramped down like this 05:06 when I am riding. 05:08 I want to be upright and enjoying myself. 05:09 Okay, comfortable and upright just like we talked about. 05:12 Now if you wanted to be a little bit faster we could 05:15 actually slide this seat forward on the rails. 05:16 If you look at the seat on your bicycle you can tell 05:18 there is rails and adjustments where you can slide it 05:21 forward or back. 05:22 The closer it is over the pedal, but faster you will be. 05:25 But generally the less comfortable the bike will be. 05:28 Gotcha, now in the store there is specials you guys 05:31 do here, you guys have a special device to hook people up 05:34 on to size them? 05:35 Absolutely, when we fit you on a bicycle in the shop we 05:37 want to make sure that it is absolutely the perfect bike 05:40 for you because it is very important that after you buy 05:42 that bike that you keep riding it. 05:44 We want people to see you out there on our bikes. 05:46 We want you to meet your goal which is to be fit, 05:48 have fun, and have the right bike. 05:50 If it is not comfortable it will end up in the garage or 05:52 coming back to the shop and none of those are a good 05:54 ending to the situation. 05:55 Definitely, definitely, definitely! 05:57 We make sure it is a perfect fit for you before you leave. 05:59 You are talking about peddling overhead, don't you have 06:02 another one that gives less, a different type of feel 06:05 if I have like knee problems or something? 06:07 We sure do, we have a bicycle here that will take some 06:09 of that pressure off of your knees if you have 06:11 any issues with that. 06:12 And this is also a more comfortable cruiser. 06:15 I notice that this one, the pedals are forward. 06:18 Absolutely! 06:19 It's almost like I'm reclining, I'm pedaling away from me. 06:21 That's correct, this is a new frame technology which 06:24 stretches that frame out and put you further back behind 06:26 the pedal and you had that motorcycle chopper position. 06:29 It feels pretty cool. 06:30 You are closer to the ground and further behind the pedals. 06:33 It is a much more comfortable ride. 06:34 I still have the agility I need? 06:36 Absolutely, you can get the bike with the same gear ranges 06:39 you have with your faster bicycles, or you can get this 06:42 all the way down simple. 06:43 How often should I get my bike checked? 06:45 You should have your bike, depending on how often you 06:47 ride it, if you ride your bike all the time at least 06:49 seasonally four times a year. 06:51 If you ride it every now and then, a weekender, at least 06:54 twice a year just like changing your oil in your car. 06:56 You want to make sure that that bike is in tune and most 06:59 importantly, safe. 07:00 Because most people do not realize there so many different 07:02 moving parts on a bike. 07:04 You want to make sure they are all working properly, 07:06 the way they are supposed to. 07:08 Sometimes jerking get in the wrong place 07:09 and affect things. 07:11 Before you know it, I hate to find out the hard way, 07:15 as I'm riding my bike and I injure myself when I basically 07:18 could have done that. 07:20 Absolutely, not only injure yourself but it can be as 07:22 simple as going on a 15 mile ride with your family and 07:25 at 71/2 miles a rear gear goes out. 07:28 And I'm way out there, that's a long walk carrying a bike. 07:32 Absolutely. 07:33 Anyhow, Ben thank you so much. 07:34 It was a pleasure learning about bicycles and how to size 07:37 a simple bike. 07:38 Those of you at home, check your local specialty shop 07:41 around you for assistance there. 07:43 If you want you can adjust your foot pedal forward, 07:46 and get you the right height for your seat, and get 07:49 yourself fitted properly at home, right? 07:51 Absolutely! 07:52 Awesome, take care. 07:55 Come on in Dora. 07:56 Now for you at home just grabbing a bike off the rack 07:59 sometimes might not always be a good idea. 08:01 Working with the specialty shop likes to make sure you get 08:04 the right product that you are looking for and will use 08:07 that investment for a long time. 08:09 Okay with me today is Dora Bayles. 08:11 How are you doing? I'm doing fine 08:14 so you are house mom is that it? That's right! 08:17 House mom, but let's let people know you are 08:21 missionary as well. 08:22 Yes I was! You was a missionary, and where? 08:25 In Zambia. Zambia Africa. 08:30 How long were you there for? Six years! 08:33 You're doing a new workout program for how long now? 08:36 I started about a month ago on Monday, Wednesday, 08:39 and Friday, working with weights and on Tuesdays and 08:42 Thursdays I'm doing some cardio. 08:44 She is not going to be foreign to these exercises. 08:48 She has been active for while so I can have a lot of fun 08:51 with her today, isn't that it? 08:52 Our first exercise we're going to do is a shoulder press. 08:57 Go ahead and grab your dumb bells. 09:01 We are going to do a one leg shoulder press. 09:03 Okay I want you to take your right leg off the ground. 09:05 Were going to do a straight up shoulder press. 09:08 Straight up over your head. 09:12 This is working our shoulders, and bring it back down. 09:14 It is also going to cause your body to have a little 09:16 reaction down at the bottom. 09:18 Her knees, her ankles, everything will be wobbling. 09:21 It feels awkward standing on one leg doesn't it? Yes! 09:25 If it's too challenging you may put your toe down and 09:27 that gives a little assistance for you. 09:30 I want you to place the emphasis on your left leg here. 09:33 You're doing wonderful give me one more of that arm. 09:38 Go ahead and switch sides. 09:40 Press it up for six. 09:47 Now look at you, you notice one side she is able to have 09:50 more support and more control. 09:56 Let's do two more. 10:01 Wonderful, let me have the dumb bells. 10:04 I will take them out of the way for you. 10:06 Once again we always do an active rest and today for our 10:09 active rest were going to do basic side steps. 10:10 Okay let's step to the right. 10:12 That's what together I we'll do it for 30 seconds. 10:19 So do you miss Africa? Yes I do. 10:21 What do you miss about Africa? The people. 10:25 The people? 10:26 Yes it was hard to leave, the people were great. 10:29 You don't have nice people here in Illinois? 10:31 Oh there is some nice people here but just being there 10:34 six years and relationships developed. 10:36 You mean the relationship you had with people? 10:39 Not just people in general right? 10:41 Right! I'm just giving you a hard time. 10:43 Okay that was a good job. 10:46 Now the next exercise were going to do, 10:48 is the ball, dumbbell fly. 10:50 I want you to go ahead and sit on the ball. 10:52 I will get the dumbbells for you. 10:54 I want you to go ahead and roll out on your back. 11:00 Bring your feet back towards the ball a little bit. 11:06 Your dumb bells here and were going to slightly bend 11:08 the elbows and lift your pelvic up. 11:11 Engage your core, we are going to open and fly it in. 11:16 That's one, two this exercise works your pectoral muscles. 11:25 It's good for developing the shoulders as well. 11:28 But mostly the pectoral muscles. 11:35 Are you breathing down there? Yes I am! 11:38 We are going to stop at 12. 11:45 We're going for two more. 11:51 You are a champ at this. 11:53 Go ahead and roll back up on the ball. 11:54 Let's go right back to our side steps again. 12:01 Okay let's do our side steps, 30 seconds. 12:03 Ready go! 12:08 So how many kids do you have? Three! 12:11 Three kids, alright. 12:13 Are you very active with the kids? 12:15 Yes, very active. 12:17 Do you spend a lot of time at home doing fun activities? 12:21 We do a lot of different things. 12:23 So being here in southern Illinois, what do you guys do 12:28 in the winter time for activities? 12:29 Well actually this is the first time the kids has spent 12:33 their time in snow since we have been back from Africa 12:37 and we did a lot of sledding. 12:38 Oh really, so that was a good experience for them? 12:40 Yes it was, they had a great time. 12:42 I love that, you see family fun is it. 12:45 Alright the next exercise were going to do is going 12:48 to be real lunges. 12:49 What I want you to do, I'm laughing here, we're going to 12:54 step back with our right leg and maintain 90° on our 12:59 front leg and come back up. 13:01 Step back out and come back up. 13:04 And we will do with our right leg first. 13:06 Are you ready? Um hum! 13:07 Alright step out back and come back up, that's one. 13:12 That's two, you notice she is making 90°, like a L. 13:16 Three, very good form. 13:19 Four, five, six, 13:24 seven, and one more and eight. 13:29 Go ahead and switch legs. 13:30 One, two, three, 13:36 four, five, six, 13:43 seven, and wonderful you make it look like you're a champ. 13:48 Alright, our side steps again are you ready? Let's go. 14:00 So in Africa, what was their culture like? 14:04 Are there active people there? 14:06 Somewhat, they walked everywhere. 14:09 So they walked to stores, walked throughout the city. 14:12 Are there a lot of diseases there, or the same as we suffer 14:16 here in the United States? 14:18 Yes, but Malaria is a big one. Malaria is a big one! 14:22 So basically in their country they are more active because 14:27 they have to walk around, it isn't from choice? 14:29 Right, right! 14:31 Their lifestyle wasn't a choice, I guess we have more luxury here 14:34 and we choose not to be as active. 14:37 They just don't have a choice like we do. 14:39 Right! I don't know if that is good thing or bad. 14:43 Our last exercise we are going to do is like chopping wood. 14:46 We are going to start with the dumbbell and go down into 14:49 a low position and then come up to a high position. 14:53 So most like were sitting down in a squat and 14:56 then going back up. 14:57 One, there's two, wonderful. 15:03 Three, now follow your head with your arms. 15:05 Four, five, six, let's go two more. 15:11 That's seven, and one more, eight. 15:15 Go ahead and switch to the other side. 15:19 Were going down to the right and come up to the left. 15:21 Two, three, four, 15:29 five, six, seven, 15:37 eight, good job, let me have that. 15:41 Your breathing heavy now on that one, I like that. 15:43 You're feeling this? Yeah I am. 15:45 Let's do our side steps again. 15:58 So your goal is to get in better shape? 16:02 Yes, to lose weight and get in better shape. 16:06 So this is some you're going to do for the rest of your 16:08 life, is that it? If I can I will. 16:10 God willing right? That's right! 16:12 Have you noticed a difference since you started exercising? 16:19 I don't feel as tired, once I keep working out I'm not as 16:23 tired, I have more energy throughout the day. 16:26 Alright let's grab and test our heart rate. 16:41 Alright your right where you need to be. 16:43 For those of you at home this is the time where we want to 16:48 talk about you sending us an e-mail. 16:51 An e-mail with all your questions, or you have seen 16:54 something on the program or say, Casio I want to 16:57 learn more about that. 16:59 You had a pretty cool guest and you want to leave a comment 17:02 about that, that is fine send to: 17:17 Let's move back to our exercises again and this time I'm 17:20 going to do them with you. 17:21 Let's get you back to dumbbells. 17:25 We're doing a shoulder press and I will grab my dumb bells. 17:34 Okay shoulder press straight up, that's one. 17:36 That's two, three, four, 17:43 five, six, seven, and eight. 17:47 Let's go ahead and switch sides. 17:52 One, two, three, four, 18:00 five, six, seven, and eight. 18:05 I felt those. So did I! 18:10 Now it was hard as you noticed Dora's had her toes down for 18:15 support and balance. 18:17 If you need to do that it's perfectly fine. 18:19 Let's go right into our side steps. 18:39 You're doing pretty good Dora. Thank you! 18:40 Has anybody explain to you that, or say anything to you, 18:43 that remind you of your friend Dora the Explorer since 18:46 you were in Africa? 18:47 My kids call me Dora the Explorer since I went to Africa. 18:50 The kids like that program. 18:51 They used to, they have outgrown it now. 18:55 When I heard the name Dora the Explorer I thought hey, 18:58 I want your autograph. 18:59 We are going to go on to our next exercise. 19:02 Ball dumbbell flies. 19:05 I'll grab the dumb bells for you, the ball for you. 19:11 Go ahead and roll on your back and get in position. 19:18 I'm going to grab mine and do them with you. 19:27 Sorry to keep you holding. 19:28 Are you ready, let's go. 19:32 Remember on this exercise you want to keep your body nice 19:35 and flat like you're in a bridge position. 19:47 We are going to stop at 12. 19:49 How are you feeling Dora? I'm feeling good! 19:55 Two more. 19:59 Alright, that was wonderful. 20:01 I felt that in my chest muscles. 20:08 Let's go back to our side steps again for 30 seconds. 20:11 Are you ready, let's go. 20:19 So your goal is to lose some weight? Yes! 20:21 I think that is the number one New Year's resolution 20:27 a lot of people have used to try and control body weight. 20:30 What it takes is resistant training and aerobic training 20:34 and really wanting to control your eating habits. 20:36 But there is one more thing that I would like to throw in. 20:38 What's that? 20:39 Your foundation and that is understanding who you are, 20:43 and what you are in the eyes of your Father and that 20:46 gives you the reason to do the things you need to be doing. 20:49 It helps you to stay focused when you make goals like that, 20:51 why do people want to lose weight? 20:53 An attempt to look healthier and be healthier. 20:57 Well at least I hope that is the real reason. 21:01 And not to just to get into a size four. 21:03 We are going to move on to our next exercise. 21:05 Were going to do our real lunges. 21:08 I ready to do them with you. 21:09 Now I'm going to show a modified version for these lunges. 21:12 Go ahead and step back, we stepped back with our right leg. 21:15 Now go straight down and very deep is how Dora is going 21:19 to continue and do them. 21:20 But I'm going to do it for those that are beginners, 21:23 just a slight step back and you are not going so deep. 21:32 Now if you want to go to advance, 21:34 you come out with your leg. 21:37 One more Dora, wonderful let's switch legs. 21:41 Okay let's step back. 21:43 Now the advance that I am doing is bringing my leg all the 21:48 way up and back and coming up. 21:55 It makes it a little harder, a little more support and 21:57 balance, for those who want to modify again, 22:00 it is a short one. 22:05 Wonderful that is plenty. 22:07 How are you feeling? Good! Good! 22:11 Let's go back toward side steps again. 22:29 Dora you're doing really good, do you know that? 22:31 Thanks, I'm trying. 22:34 You know this counts for your workout today, 22:36 you don't have to go to the gym. 22:39 Let's go and grab your dumb bells and we'll 22:41 start chopping wood. 22:43 This time we're going to do five each side. 22:45 Were going to start off by going down and follow-up, 22:51 turning our head as one. 22:52 Two, three, 22:57 four, and five now what do the other side. 23:04 Down and come up, one to the left. 23:08 Two, three, 23:13 four, and one more, five. 23:19 Now the secret of that exercise was, well Casio I never 23:22 chopped would like that before. 23:24 It is a little different modification for working our 23:26 Trans version muscles and rotating, coming through the hip 23:30 as well, and just an all-around full body exercise. 23:35 So Dora I am excited that it's over, I'm just joking. 23:39 I said that it is over. 23:41 You didn't hear that, she said me too. 23:45 This is the time, right now, where we want 23:48 you to learn something. 23:50 The reason we're doing Action 4 Life is to make changes 23:52 in your life but also involve knowledge. 23:55 Let's check out this wellness tip. 24:02 Follow these tips: 24:08 or do other activities that particularly support your weight 24:20 Well Dora and I were just talking about that, 24:22 loosing weight is important. 24:25 Those are important keys to learn if you really want to 24:27 make those changes to your body composition. 24:29 You have to work folks, you can't just sit around, 24:32 you can't just take a pill because you have to reverse 24:36 what you have been doing all these years. 24:37 Which was nothing, now we have to do something. 24:39 That is why we make a change because just like our 24:42 relationship with the Lord, it takes action. 24:44 Without that relationship of growing close to our 24:46 Heavenly Father we become very stagnant. 24:48 Christ said He will spew us out if we are lukewarm. 24:51 He wants us to be passionately on fire for Him because 24:54 that is what it is all about, the relationship with the Lord. 24:56 That's the same thing that happens when you exercise. 24:58 You have to dive into it and get involved. 25:02 Are you ready for cool down? I'm ready for the cool down. 25:05 Let me get the mat for you. 25:11 You can go ahead and lay on your back. 25:20 Your leg is straight down, and this leg is straight up here. 25:23 For those at home we are going to show you how to 25:26 stretch once again. 25:27 Dora put your hands up here and I want you to hold that 25:30 until a mild discomfort. 25:31 Do you feel that? Um hum! 25:33 Now I don't want you to fight your leg, I want you to be 25:35 able to feel your muscles are starting to quiver. 25:40 No, I can feel the stretch. 25:42 You can feel the stretch? Right! 25:43 Now watch this because it is going to be a nice tip. 25:46 Bring your toes down and you will feel more stress. 25:49 Yes I do! I can feel it. 25:55 Wonderful, let's stretched the other leg. 25:59 Okay, hold it there for a while. 26:04 Now let's bring your toe down. 26:09 I'm not pressing too hard am I? No it's just fine! 26:15 Go ahead and bend your knees. 26:16 This is a very unique stretch, were stretching 26:20 the lower back. 26:21 Sit up a little bit and put your left leg first. 26:26 Were going to put our right arm behind our left leg 26:30 which is bent, and we are going to rotate to stretch 26:35 our back, are you feeling that? Yes I do! 26:40 Good, let's do the other side. 26:44 Let's get a good stretch in there. 26:49 You can stay right there and hold that 26:51 because I'm going to close this out. 26:54 Life can sometimes seem like a roller coaster. 26:57 There's ups and downs, highs and lows, twists and big dips. 27:02 Don't fear the ride lean into it. 27:04 You can even scream at times, it's okay. 27:08 Remember God is always with you on this roller coaster 27:11 we call life. 27:13 He never leaves you and He will always be there to guide 27:16 you and protect you. 27:17 This is Casio reminding you that action is 27:19 the key for life. 27:20 It is my prayer that the Lord gives you strength and 27:22 encouragement to take action everyday. 27:24 God bless, and thank you for watching. 27:27 I will see you next time and you keep flexing 27:29 those faith muscles. |
Revised 2014-12-17