Participants: Casio Jones (Host), Marcie English
Series Code: AFL
Program Code: AFL000044
|
00:01 The following program presents workouts
00:03 you can use to improve your physical fitness. 00:05 Please be sure to consult your physician 00:07 before beginning this or any exercise routine. 00:30 Hi, my name is Casio Jones and this is Action4Life. 00:34 And in today's workout we kind of made a 00:36 little bit more challenging, 00:37 for those who are out there that says, 00:38 you know Casio, step it up a bit for me. 00:40 This one is for you but first check out the story 00:43 did in Tampa about kayaking. 00:45 Do you wanna to know about kayaking? 00:47 Well I definitely found out, while we're rolling 00:49 the segment make sure you do a full body warm up, 00:51 so you're ready when we get back 00:53 for our workout. Let's check it out. 01:23 We're in Tampa, Florida in Ospid Bay Outdoors, 01:27 it's a home of kayak that's right, it's one of 01:30 the areas in Tampa where you could learn about 01:32 kayaking and with me today is the owner 01:34 and his name is Tom. Tom, how are you doing Tom? 01:36 Hey Casio, how are you doing? I am so glad to be 01:38 here with you. Thanks for coming. 01:39 Listen, this is a cool what I love is green color 01:42 but kayaking. Okay tell me the difference 01:45 between kayaks. Absolutely these what 01:48 you are looking at here polyethylene plastic 01:50 kayak that's your less expensive, more bangable, 01:53 beat them up. You know just knock them 01:55 around type of material those. Okay. 01:57 The one your had your hands on here, 01:59 that is a tandem, so you got two seats, 02:02 two people can ride on it. Gotcha. 02:04 The one on in front of me here would be a single, 02:05 so one person would ride on it. 02:07 Now what is this, this is. This is what we call 02:10 dry storage. Dry storage. Because it gives you 02:12 access inside the boat and it gives you storage 02:15 for your gear to be able to put it away 02:17 and keep it from getting lost. 02:18 But how is that, it's not air tight. Is it? 02:21 It's not air tight, it's mostly air tight 02:23 but it's not completely. Is not completely 110%. 02:27 Exactly, so voice your conversation, 02:30 a drip from the water intends to find 02:32 its way in there. So anything you've got 02:35 that you wanna keep dry, your cell phone, 02:37 your cameras. You want to put it in a dry bag 02:40 before you put it in here. Okay now, 02:42 give me name okay, I am not really a boater, 02:46 so boats have and a kayak have, all the same 02:49 different names you know different name for 02:51 each front and back and side. Can go through it. 02:54 Lot of terms I mean always on the boats 02:55 your front of your boat is to bow underneath 02:58 of the bottom is your hull, the top is the deck, 03:01 the canoes have gunnels that run along the sides. 03:04 Kayaks sometimes you might call them a 03:05 Gunnel just a top head. Okay excellent, 03:07 excellent gunnel. Gunnel. What's a gunnel? 03:09 The gunnel is the edge top edge it they seem 03:12 other canoe or the kayak that will be your gunnel. 03:14 Okay now you must have, and the way of 03:16 the boat is the stern. So and the rear the boat 03:18 is the stern. Just stern. So your balance 03:19 turn that can deck and hull. Simple enough. 03:24 Simple. A lot of now feet word, where do you 03:26 put my feet. Is it variation and comfort? 03:28 It varies on the boats, some boats they are 03:30 molded in, there is little notches on that boat. 03:32 That your feet into and grab on, see you don't 03:35 have any extra parts or anything else to move. 03:37 Other boats have things like this where 03:39 it's an adjustable pedal. Okay. 03:41 That you brace your feet. Tom, I am loving this, 03:43 I am excited we're gonna have to get, 03:45 take one of these in a water. Let's do it. 03:48 I am seeing about it, hey listen this is a kayak. 03:51 Kayak is definitely different than a canoe, 03:53 so lot of fun and it's very inexpensive way 03:56 of getting outside and having fun 03:58 in the water right? Absolutely. 03:59 No won't need any special license. 04:01 No license. It's easy to transport and it's a lot 04:03 of fun for the whole family. Absolutely, 04:05 everybody can go. Tom, thank you so much to give 04:07 us a basic of one on one 04:09 on Kayak. Thank you. I love it. 04:11 Well there you go kayaking, hey let me 04:13 go honest with you I had a great time as soon 04:15 as I got on the water and had a great time 04:17 learning about how to kayak. With me today is 04:19 my special guest Marcie English, Marcie 04:22 how are doing? Glad to have you back. 04:23 Thanks for having me back. Did you get a 04:24 chance to go kayaking? I have not; 04:25 I really want to, I've never had a chance. 04:27 Yeah, its to me one of the blesses to live 04:29 in Florida, we've lot of water, lot of inter 04:31 coastals, it's just great. You know this, 04:32 you know but I want to say happy with take it 04:34 on the ocean. That's just too much water. 04:37 And there's too many other creatures out 04:38 there that I am not familiar with. 04:40 Yeah my wife is just like that. She wants like 04:41 sharks to view, yes, and I and I think that 04:42 it just does it for, you know it's sort of bit 04:43 educational just rapture some water. 04:46 No, I don't like the ocean at all. 04:47 I am have to go on a cruise without her; 04:49 can you imagine, I'm gonna have to figure out. 04:50 Who's great you stay up on the boat, 04:52 you're so high. You were think but enough 04:53 for her, so any how like I said we're gonna 04:55 have great workout today and so except what 04:57 we're gonna do is going to be raise up just 04:58 a little bit. I got a lot of emails, 04:59 say hey Casio, can you like just a little 05:02 bit raise it up. Someone this workout gonna be 05:04 a little Pam for you guys, okay ready. Ready. 05:07 Okay grab your exercise ball. Alright. 05:08 Move on position, we're gonna use the first 05:10 exercise we're gonna use doing some pushups 05:12 on exercise ball, move back just a 05:13 little bit Marcie. So because you have to 05:14 roll out forward. Yes I got to roll out. 05:16 Here right forth yeah right there. 05:17 Roll out forward on the stomach, right 05:18 there I am gonna stop till your knee position 05:20 round the ball. Now roll back out again show 05:22 me how to do that again. Alright. Because some 05:23 people not even spinned the ball before Marcie. 05:25 That's right the ball is. It's fun but can be 05:27 different for some people, it does much more than 05:29 just abs in the gym. Absolutely. Okay her 05:31 knees right here in half way between the ball, 05:33 she's gonna do and if hands run underneath 05:35 her shoulders right down and do a push up. 05:37 Keep your head neutral position she's not 05:39 dipping her head but she is going herself down 05:41 with her chest. Dipping your head does not 05:43 make the push up over. That does not you 05:44 know, it does not do anything, have to touch 05:46 that all the time. I don't think everybody 05:47 will get that. Okay, stay right here in this 05:48 position. Now that's the first part of her 05:50 exercise, the second part she's gonna bring 05:51 her knees in and back out. Good, again 05:55 and back out good we're gonna do five on five. 05:59 We know you're gonna do your five on five. 06:01 Once she soon as she get done. Oh Okay. 06:03 Are you done, okay that's enough, 06:04 that's enough, roll back up, roll back up. 06:05 There we go. Join in whatever you want 06:06 to Casio. You know, what, you know I am 06:07 tired you can't take it for the team Marcie. 06:09 Take it for the team, alright people ready 06:11 get started I am getting my dumbbells 06:12 out of the way. Just warming up, oh yeah. 06:14 Here we go, just take them down. Ready. 06:17 Here we go 1, 2, 3, 4 and 5 lets bring your 06:26 knees in 1, 2, this is working all the core, 06:32 3 and you will feel these 4 and 5. Good job, 06:38 well back out alright. Yes. Hi active rest. 06:44 Active rest what are we doing? What do you 06:45 think? Let's just do four.. Burpees? 06:48 Let's just do 4. Alright. Because we 06:51 raised it up. This is raised up workout. 06:54 That's right. This is all about those who says 06:55 Casio bring it, we bring it. I got to keep all 06:58 of you know. Well let's see how we do. Alright. 07:00 Okay right, we go hands down, kick the legs back 07:02 bring your back underneath you and 07:04 there is one. Back down this 2, back down 07:10 there's 3 one more back down and this four. 07:14 Okay Casio I can't do those. 07:16 Let me show you the modified, Michael 07:18 are you ready? Come here show down we're 07:20 gonna go down, put your hands down step legs back, 07:23 bring them under and up. Again hands down, 07:29 step back, bring under and up, got it. 07:34 Let's go to work, round 2. Round 2. 07:36 Grab your ball pose it up position, 07:39 lay down the ball, roll them up. 07:41 Let's go to work here we go 1, 2, 3, 4, and 5. 07:52 Bring your knees in here we go 1, 2, 3, 4 and 5 08:02 wonderful. Hey. Hey Marcie, did you feel 08:04 your whole body stabilize in that exercise? 08:06 You can feel, well that's going from two 08:07 different kinds of whole body pains. 08:10 Yes, it was a whole body its the upper body press, 08:12 a lot of stability in to build in lower side 08:13 and then upper when we bring our knees in, 08:16 that left the belly on a controlling that ball. 08:19 Yes. But also upper body has support us 08:20 where its totally flip-flop. Yeah, 08:23 you're breathing heavy. No I am not. 08:24 You were taking it out. I am taking out here 08:26 we got to kick out. Ready. One this kick 08:29 back so good this burpees though Burpees. 08:32 You feel them. I like that name. 08:33 One more. You want to call them burpees? 08:37 No. Because people in doing know how your 08:40 body response to it. I was wondering 08:43 if I had anything to do that it was just 08:44 a coincidence. Yeah I think that's what they 08:46 call them, some people call them down and out 08:47 kick back or whatever they call them but. 08:49 It's different names for everything. 08:51 Ever there is, and lot of times you see us 08:53 come up with different names of exercise 08:55 and you see in magazines or something else call 08:58 something else. All you got to do is just 09:00 sometimes these names are interchangeable. 09:03 This is fine what number is that? That was 5. 09:06 Okay not bad. Come on pay attention, 09:08 so I am talking I was going to think of it. 09:10 Okay, I will just count and you talk. 09:11 You got it. I got it 4. Four one more and five, 09:16 that's it good job. You know sometimes 09:18 its like even this device we call exercise 09:21 ball something we call a physio ball. 09:23 Some people call it a P ball. Do they call it 09:27 P ball? A P ball. But I call my grandpa 09:29 ohh okay. A P ball you know okay kick, 09:32 let's do these. Okay let's go 1, 2, 3, 4. Yeah. 09:45 Yeah alright we're raising up and not. 09:49 Now our next exercise yeah I am breathing hard. 09:52 Yeah. Supposed to be hard, if I would breathe 09:54 hard when we're working hard enough. 09:55 Let's do four more. I will have to do four more. 09:58 That's right. I am gonna do it for the first time. 09:59 Now okay, so next exercise we're gonna 10:02 do a squat but not just your regular squat. 10:05 This gonna be squat with a pulse, 10:07 what does that mean Casio? 10:09 You're gonna stay in a squat position slow 10:11 range of motion you will keep a range of motion 10:14 very limited you stay in one spot. 10:16 You want to demonstrate or you want me to 10:17 demonstrate. I will demonstrate. 10:19 You know what. Just because I can that's why. 10:22 Oh! Wait a minute. I will, I got this, are we 10:24 doing them up here I don't know 10:26 what we're doing. Can you tell me, here 10:27 you go any where you feel we saw different 10:28 variations of breathe. I do, I do here. 10:30 You'ld like to hold that. 10:31 There to get support. Because I usually use 10:32 bars I am used then. You're used to them. 10:34 Right there. But I can do it however. 10:35 Alright, let's go she gonna down to squat position, 10:36 you know she's gonna seat her glutes back 10:39 and like she sit in a chair. And she is 10:41 sitting down, there you go right. 10:42 Very good form you got a lot of butts ah? 10:44 There you go, 'cause I had a lot of practice 10:45 with them. Here you go she's done the squat 10:46 position we're gonna first part we're gonna 10:48 do 5 squats and then we're gonna do 5 pulses. 10:51 Stay from here in your pulse right there. 10:53 You know her range of motion is very limit, 10:54 she's stay, she's not come over up and 10:56 she's staying right in that range right there. 10:58 Place a lot of emphasis on glutes and the 11:00 hamstrings and the quads. Her muscles 11:02 are firing, you're talking by the way. 11:03 Right now I am gonna talk real slow right now 11:04 because her muscles are really firing. 11:06 I did it for a day. Come on up come on up. 11:08 Okay, so with this exercise we're gonna 11:10 do five on five this is really gonna shock 11:12 your bottom and 'cause you're not used 11:13 to stay in that position. Yes. Marcie just do 11:15 regular squats and back up but this just keep 11:17 them lot of stress on muscles. 11:18 And important for shoulder's back and 11:19 feet under your hips. Put all that weight 11:21 on your heels. Yes exactly. Kneel back 11:22 in your bottom. Are you ready? 11:24 Just say, just make sure you know. 11:26 Alright, here we go. I am gonna do a different 11:29 grip so you guys at home, who doesn't feel 11:30 comfortable holding upon your shoulders 11:32 of my height. Yes, you can help them. 11:34 Okay, right let's go its 1, 2, 3, 4 and 5. 11:45 Now stay down, here we go 1, 2, very small 11:49 motion 3, 4 and 5. Excellent, good job. 11:55 I was standing in the same rhythm with you; 11:56 I think we were well you know. Sorry. 11:59 It's okay. It's okay. It's okay now it works out. 12:01 Sorry what gonna do now. Burpees again. 12:03 Oh! Good yeah. Let's go four more here 12:05 we go 1, 2, 3, 4. Nice. That was easy. 12:17 You just do 4 more then Casio. Okay, let's move 12:21 on. Back to squats, we could, here we go. 12:26 Alright. Are you ready? Ready. 12:27 Let's take them down this is 1, 2, 3. 12:33 Watch now is that is me whatever you told right. 12:36 That's right 5, let's stay down. 12:38 One you push your heels two, push your heels 3, 12:42 push your heels 4, push your heels 5, 12:45 alright. Burpees again. Go burpees. 12:50 Burpees that is very go, here we go. Oops. 12:53 That's okay you can do. I cheated. 12:55 No, you didn't it was good. One more, good job. 13:02 Round 3 right? Yeah, hey you're nervous? 13:06 Do you know a whole lot in that. No. 13:09 Been my flow right there through. Yeah. 13:10 If you're at home and you're feeling to take 13:12 little longer break between a workout exercises, 13:15 listen to your body, slow down then jump 13:18 back again. Right. Okay. Right. Okay. 13:20 Here we go. Ready, Let's go to work. 13:24 Right. Let's go. One 2, 3, 4 and 5. 13:35 Stay in low. Stay in low, here we go 13:36 1, 2, 3, 4 and 5. Oh! Yes, now if you feel 13:47 you couldn't do a squat on your own, grab a chair, 13:50 do them in a chair, use a bench something that 13:52 will give us lot of support and make it 13:54 consistent for you. A solid base that, 13:56 so you can press off, the form 13:58 is everything. Very important. 14:00 Alright Marcie let's change it up a little bit, 14:01 we were doing a lot of burpees before 14:03 and want to just change it up a little bit. 14:04 Let's do basketball, do some basketball, 14:07 lets go, okay this is basketball, 14:08 like one on one? Kind of like one on one 14:09 but you're gonna do this Marcie is you go get 14:11 the ball and come up and shoot. 14:13 Here's 1 get the ball come up and shoot it's 2, 14:15 get the ball 3, get the ball 4, one more, 14:19 get the ball and 5, do one extra. 14:21 Well okay. No I did, now you did five. 14:22 Oh! I was gonna dribble, are you gonna dribble, 14:25 do you play ball? I did found a lot 14:26 of basketball. Are you did, well good. 14:28 That's excellent. Got that, okay ready for this. 14:31 A new exercise we're gonna roll on to 14:32 we're gonna do work out arms over by a tricep. 14:34 I am gonna use our bench and we go over 14:36 through door and we're going to use our bands, 14:40 not these bands. These are awesome bands, 14:42 here we go. Can you position, 14:44 now what you're gonna do in this position 14:45 marching one foot forth and from the other 14:46 one to give them stability. So you're gonna hands, 14:49 elbows here in a position she's not gonna move 14:51 her elbows. And gonna stay in one spot, 14:52 she's moving her head out the way. 14:54 So in case your head moves back and forth 14:56 she doesn't gonna be injuring from like that. 15:00 So keep here for extension. 15:02 Go ahead full extension right there. 15:04 Beautiful and back in again. Got it. It's 2, 15:08 now I am here to give her a little support, 3, 15:10 and she's on her own now, 4 and 5, 15:18 five more you can doing good. 15:19 Now she is feeling these in her abs because 15:21 her body is swing forward. 15:22 Her legs still supporting but she is contracting 15:24 abs stabilize because she has to push against 15:27 the band and she needs good strong support 15:29 from lower body here. Are you done? 15:32 Got 10. Okay, my turn okay. Alright cool, 15:36 for a lower body expands you quickly interchange 15:40 your weight resistance. So if you could work out 15:43 together with your spouse or your workout partner 15:46 is easy to change, here we go. 15:49 One. Nice, two, do you need some support. 15:53 Three, thanks, four, hey Marcie remove 15:56 the ball from here so they could see this. 15:57 Hey watch this I am gonna do a transfer of legs, 16:01 I'll change my legs as I am doing to change it 16:04 up a little bit. These are little more things 16:06 you could challenge my elbow is staying in same 16:08 location we're gonna tricep now by moving 16:11 my legs different effect on my body. 16:14 Yeah that's good. Common let's go. 16:19 I do like this bands how quickly they can change. 16:22 Yeah they're made by chemical body 16:24 elastics this way, hold in your hand. Okay. 16:26 Here we go that one at that way, 16:27 it's kind of tricky belt when you get it but 16:29 you get it. I don't think it mattered. 16:30 No it doesn't but I don't wanna crisscross. 16:32 Okay are you ready? Ready. All right. 16:33 I am I good. Yeah you go it's 1, 2, move your legs, 16:38 do something. Oh my goodness. Step it up, 16:40 there you go. Wow this will remember this workout 16:43 is all about raising it upper body. 16:45 So we wanna show them how you did this, 16:47 get more bang for the butt Remember 16:49 we talk about that. My forearms still good? 16:51 Forearms are awesome. Perfect. 16:53 You're right on there, are you like 16:55 a trained professional? I am just slightly. 16:57 You are like really good at this. 16:59 I think I have done like 13 I start counting them. 17:00 Well I am just talking that's enough. 17:04 Don't think about that. Okay. It means you got 17:06 three extra at this time. Is that what is gonna 17:08 happened the 3 extra. Yeah, 17:10 that's how we're gonna, that how we will. 17:11 Okay that's how we roll, okay my turn here we go. 17:13 Its 1, 2, get a full extension 3 elbow 17:18 straight to one, 4 I said the elbows 5. 17:21 The secret is if you moving those elbows 17:23 out of position, you're robbing your triceps. 17:25 You never wanna rob your body, 17:27 stay in position and go get them. 17:29 Stay in position and go and get them, 17:31 stay in position go and get them. 17:33 And you don't have to make that face, 17:35 it's optional. Oh! I don't think the camera, 17:37 usually it's the optional, you can its not. 17:40 Was I making some lovely faces? 17:41 You are impressive, impressive to the 17:42 workout at all. Okay, here we go. 17:44 I am gonna be polite and help you out. Alright. 17:46 There you go. Gym addicted. 17:48 That's right, I am showing what it's like to work 17:49 with the partner. Alright let's see. Are you ready? 17:51 am I right, am I good. Yeah you good, 17:52 go and get them. It's 1, 2, very good, 3, 4, 17:59 I said those triceps 5 and push and 6, good, 18:04 7, 8, 9 and 10. You're doing good. 18:11 Good job. Good job. Okay myself on the back. 18:14 I notice that her one, you rob my convince. 18:17 I know I am sorry. That's okay I'll forgive you, 18:19 I won't hold that against you 18:20 and I'm gonna raise it up and put all of them on. 18:22 Oh! I'm gonna raise it up. Oh! Wow. 18:25 This is our band workout so we're gonna make 18:28 them little bit. I am very competitive person 18:30 so I may I have to do it this again. 18:31 It's on now. It's on. Let's say here we go, 18:32 here we go, 1, oh yeah that feels good, 2, 3 18:37 and I am still using my legs 4, 5, what's a smile, 18:41 what's a smile. Pay attention to the face, 18:42 pay attention to the face. Just smile. 18:44 Closing on that. Eight, here we go, 18:47 smile and 10. That's a very opposite, 18:52 alright lets go, there you go smile. 18:53 Hey I am gonna give you add a yellow one to yours. 18:56 Well that was, is that pretty? 18:57 There was but I would. I want you one more. 18:58 I would love to do an added one. Here you go, 19:00 here we go. That would make my day. 19:01 Yeah I know you just got to stay up with me I know. 19:03 I do because I am gonna think about 19:04 it all day long. Okay, I don't want that. 19:06 That Casio did more than me. I want you to be 19:08 stick tonight. I will. Okay here we go, you alright? 19:11 Got back already. Are you ready? Yeah. 19:13 This bands you got to be careful it's 1, 19:15 how does that feel? Good. Here you go 2, 3. 19:19 Smiling. You are smiling, 4. How's my forearm? 19:22 Excellent. Thank you. Here you go. 19:24 We can sing everything when we tired. 19:26 Do you know what if I keep singing no one 19:28 is gonna watch the program? That's true. 19:32 Alright. That was last one. That was good. 19:33 That's why I held it out a little longer. 19:34 You did good. Alright. Alright. You know 19:37 I am sorry and that one we didn't go into 19:39 the act of this because it was both of us working 19:41 at the same time. Right. And the break between 19:43 up doing my set and your set was pretty much 19:46 active phase and it was robbed that took us away. 19:49 Okay our last exercise you got to feel this one? 19:51 I am. Are you sure? We got to get some mats right? 19:53 No we can do without the mats unless 19:54 you need mats. Oh! No, no, no that's right because. 19:56 Do you want to do? No. we don't need mats 19:57 on this one. You don't need one, 19:58 I don't need one. I will make sure this is out the 20:00 way so we can do these. We're gonna do an 20:01 exercise what I love, we love so one thing me 20:04 and Marcie have a common. We love planks. 20:06 Yes. Planks works your whole entire front of 20:09 your body because you are stabilizing your chest, 20:11 your shoulders. Everything is involved 20:13 in this exercise but we're gonna take it up 20:15 now like we said, right? Yes. Okay, 20:17 this demonstrate regular plank we're gonna do 20:19 a full plank. Go in a full plank position, 20:21 let's see right here. Now it's almost like 20:23 push position, come on here Michael 'cause 20:24 they can see this. The secret is of doing a plank 20:26 proper your hand position. 20:28 Hands are straight in line with the shoulder. 20:30 Her head is in neutral position straight 20:31 like a board. She is upon her toes here, 20:34 she's not snagging back. Snag back, snag back, 20:36 she's not snagging back here she's here. 20:39 Her glutes in that way up in the air, 20:40 her glutes are not snagging. 20:42 The right there straight like a board. 20:44 And you can feel it when you get there. 20:46 You can feel it, just right here staying right 20:47 here itself is aggressive. Come on up Marcie, 20:49 give me a second. Now what we're gonna 20:51 do this one, we're gonna with this one, 20:53 we're gonna alternate our arms as we are 20:55 in this position. We're gonna hold down 20:57 and we go 1. Yeah. Two alright. That's spells Fun. 21:03 You know I'm fine with a big capital F. 21:05 Let's go. Right. Here we go. 21:07 Alright where to start, right arm or left arm. 21:08 Right arm. You're ready. Ready. 21:10 Here we go let's go 1, 2, 3, 4, oh yeah 21:24 you're feeling this, 5. Yeah you feel that. 21:26 Here we go 6, 7, 8, 9 and 10. Okay. 21:41 Yeah. Feel those. That's good. Hey let's do 21:45 basketball, let's go. Oh yeah, okay. Here we go, 21:47 grab your ball and shoot one. 21:48 Grab your ball and shoot 2, 21:50 grab your ball and shoot 3, 21:51 grab your ball shoot 4, grab your ball shoot 5. 21:54 Good job. Oh I keep forgetting, 21:55 I shall keep going. Okay. Oh! Right down 21:59 there okay, alright now modify on these. Okay, 22:04 so you modify. On your knees here and lift, 22:10 modify here or yourself on position you still 22:14 on keeping your just drop in your knees. 22:16 Which should be from this position here just drop 22:18 straight down. Okay next arm, let's go to work. 22:20 Here we go. Okay. One, 2. Deep breathes. 22:26 Three. Oops you get falling over. 22:28 That's okay, 4, 5, oh I am feeling this. 22:35 Yeah. Six this is what people 7, 8, 9 22:47 and one more and 10. Oh. Okay, okay. I am feeling 22:53 that one on lower back; I think I was way going. 22:55 That's okay. Trying not you. 22:57 Your bodies are just like too. That's right. 22:58 That's about joint. Yup, here we go. 22:59 Here we go 1, 2, 3, 4, and 5 one more. 23:10 Did five you finish up here. Okay. 23:15 I'll show modified. You'll show modified? 23:17 No. I will do modified with you. You wanna do? 23:20 You'll show modified now. Here we go. Alright. 23:22 One, 2, 3, 4, 5. Half way there. Six, 7, 8, 23:41 we're feeling these people, 9, 10. 23:47 I will tell you something people there's nothing 23:50 as nice as the last rep. Alright. 23:53 Well, look at there, I'll tell you. 23:55 Well, I tell you how long the life doing 23:58 this exercises how turns in our. I want you 24:00 to learn let's check out this wellness tip. 24:08 Study the wrapper at a quick glance a snap may 24:11 appear to contain 220 calories but a closer look 24:14 may reveal that a small package of crackers 24:17 or nuts provides two or more servings 24:19 which more than doubles those calories. 24:25 Alright hey, that's a very good information 24:27 check your labels. So many times people just 24:30 consume the whole entire bag, not realizing 24:32 that just three or four serving in there. 24:34 That's right and you're looking that's not that 24:35 bad only tens grams of fat but there fore 24:38 servings 40 grams of fat. Guess where it's going 24:42 just where you don't want to go. Right. 24:44 So, most of the times we realize how much 24:47 to eat is such a huge factor of controlling 24:49 your weight. Yes. Is one of the keys, 24:50 we want you to move but want you to understand 24:52 what goes in at some point. 24:54 Hey how do you workout. I do too. 24:56 Let's go and stretch, ready to cool down. 24:57 Yes I am. Alright let me get the mat for you, 24:59 let's go and do a, let's do one that really 25:03 stretches our mid section abdominals, 25:05 let's go right here. Hands here, 25:08 in this position we're gonna do just lean back, 25:09 we gotta cool over. Our midst back get a just 25:12 stretch of our. That feels it right stretch. 25:14 Alright, since having just finished up 25:16 with doing that. Yeah. Yeah I feel those. 25:17 I feel the perfect stretch right now, 25:19 I could, makes me feel good all over. 25:21 Yes, now remember when you're doing 25:22 your stretches relax, it takes about 12 seconds 25:25 for yourself to realize and that's going to 25:27 damn center put into kick in. Yes. 25:29 And to really get a good stretch out of 25:31 it because remember a healthy muscle 25:33 is a stretch muscle. Did you just make that out. 25:37 I just made it up. That's great. 25:38 I mean get a home work. Good. Caught them up, 25:39 its good. You think I get some around there. 25:40 No. okay, okay, alright. Now let's go a quad 25:45 stretch one of my favorite one just stand 25:47 right here and just get a good balance stretch 25:49 your quad. Important isn't it to make sure 25:52 your probably as forward because sometimes 25:53 you stretch stand like that way. 25:54 Yes and you keep up stay up and straight. 25:55 And keep a gap between heel so you can 25:58 if you want you can come back little more 25:59 at the hip and get more stretch. 26:01 The other side now that's right people, 26:04 balance is the key see I had to readjust 26:05 that one, you can put your hand out 26:07 sometimes perhaps. You know we used to 26:08 do in our fitness classes, pull your other ear. 26:10 Pull your ear. Yeah and it really works, 26:12 I am not kidding you. Okay, I am pulling my ear. 26:13 Dump around pull your ear. 26:14 You know that remind me of one my teachers 26:15 getting my attention in class. 26:17 Oh did I say something. Oh so many things. 26:18 Sorry Miss Johnson, I love you, 26:22 you're a good teacher. Okay let's go hamstring 26:24 stretch stay up here, okay. Split right that. 26:28 Oh yeah, feels good. That's good. 26:30 Alright Marcie. Yes. It's been a treat, a blast. 26:33 Thank you very much. I am gonna close this 26:34 out now you stay in stretch. 26:35 I am gonna I have to do the other right. 26:36 If you want more information about the 26:38 workout we did today are any one of the 26:39 products used on today's show if you like 26:41 to invite me to your area 26:42 go to our website Action4life.net, 26:45 that's Action4life.net. I like to leave you with 26:48 this thought, God knows who you are and 26:51 what's your potential is. So don't listen to others 26:54 if they lie to you about yourself. 26:56 Each day ask God to take control over those things 27:00 in your life that are holding you back from 27:02 reaching your true potential above all have 27:05 faith in Him. Let go and just trust God 27:09 for everything to workout because it always does. 27:12 This is Casio reminding you the action 27:14 is the key for life. And it's my prayer 27:17 that the Lord gives you strength 27:18 and encouragement every single day. 27:20 Like I said I care about you and I love you 27:23 and I know heavenly Father love you too. 27:25 So do me a favor keep fighting, keep flexing, 27:29 let's see you next time. God bless bye, bye. 28:00 You can order your very own copy 28:02 of this episode of Action4life on DVD 28:05 or suggest a donation of $10 postpaid 28:08 in the United States. To order your very own 28:11 copy please call 618-627-4651 28:15 during regular business hours or visit our website 28:19 at 3ABN.org, that's 618-627-4651 28:24 or visit our website at 3ABN.org 28:28 order your copy today. |
Revised 2014-12-17