Action 4 Life

Radio Station #2

Three Angels Broadcasting Network

Program transcript

Participants: Casio Jones (Host), Dee Hilderbrand

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Series Code: AFL

Program Code: AFL000053


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.
00:31 Hi my name is Casio Jones and this Action 4 Life.
00:34 Today's episode we have a fun dynamic
00:37 exercise routine that's gonna challenge
00:39 you quite a bit. But first I want you to check out
00:42 the segment which start at one of
00:43 my favorite radio stations.
00:45 Well I have to admit it, they are friends of mine
00:47 that's why they are one of my favorites.
00:49 Abbey and Carlos they're gonna talk about
00:51 how they are active and how it plays a part
00:53 even though you don't see them,
00:54 but how they plays a part in their ministry.
00:56 Remember while the segment is running,
00:58 I want you to do a full body warm up,
01:00 okay, check this out.
01:30 No matter what's your profession is,
01:32 your health is the vital part of your complete
01:35 individual ministry. Well with me today,
01:38 I'm here at Spirit FM, Tampa's favorite
01:42 Christian radio station. This is happened to be
01:45 one of my second home, I've been blessed
01:47 with the opportunity from time to time
01:48 to come on the station and to do, you know
01:51 my little fitness segment with these guys here.
01:54 But I'm proud to say, I'm here with two individuals
01:57 who are physically active, and they do it
01:59 in such a way, and you know people don't
02:01 get to see their faces, but yet they take
02:04 the time to be active and understands
02:06 it's the part of their ministry,
02:08 with me is Carlos and Abbey,
02:09 how you guys doing?
02:10 We're good, I'm so glad you guys loves to have
02:12 the opportunity to come and invade
02:14 into your studio, bring our cameras in here,
02:16 and to learn more about you guys
02:18 and to learn more about what goes on here.
02:20 So, tell me, Spirit FM, how many viewers
02:25 you guys have? Tell me about the radio station?
02:26 Well we average about a 100,000 listeners a week,
02:29 okay. Currently we are the number one
02:31 Christian radio station in Tampa, awesome.
02:34 And, you know it's been fun,
02:36 started Christian ministry here.
02:37 Yeah we're mainly a music format,
02:39 but we also have teaching segments
02:41 through out the day. Like I said I come
02:42 on here from time in the morning
02:43 and we have fun, we talked about various
02:45 things about health, yeah, and these individuals
02:47 are very active by themselves individually,
02:50 so Carlos, you guys are not on in front of
02:53 a camera, you guys are on the way people
02:55 they really hardly know who you are,
02:57 so why, what's your motivation for doing this?
02:59 Why you are so active?
03:00 For me personally, it's important that,
03:03 not only am I spiritually fit, you know I'm read
03:06 up on the word, and I'm also physically fit,
03:07 because that's kind of an outward representation
03:10 of who I think I am, at least,
03:11 this is for me now, right. So I think,
03:13 it's important that as, as I grow spiritually
03:16 and as I grow as an adult that I also stay
03:17 physically fit and stay healthy,
03:19 because you know I believe that God wants us
03:21 to be healthy individuals,
03:23 and also healthy spiritual Christians,
03:24 So an opportunity, so people see you,
03:28 as almost like an, it's a core drawn from
03:30 the curiosity, why you do, how do you live
03:33 the way you live and it's an opportunity
03:34 for you to talk about the Lord.
03:36 It's so encouraging, people hear me on the
03:37 radio and they see that I'm physically fit;
03:39 maybe it's an encouragement to them
03:40 to possibly do with themselves. I like that,
03:43 I like that okay, Abbey your turn, now for
03:46 those who, you're not gonna know this,
03:47 but Abbey actually comes to my boot camp.
03:50 We have a boot camp, that we started a
03:52 few months ago, and this woman gets down
03:56 in dirt and there she isn't afraid of sweat,
03:57 she isn't afraid to dirt her, she's out here
04:00 right on the grass, she's running, she's jumping.
04:02 I will, wanted though. Yeah she does wanted,
04:04 but I don't pay attention.
04:05 I know when she is like saying Casio,
04:07 I want more, I want more, so I gave her more,
04:09 so Abbey, so are you enjoying the boot camp.
04:12 I love it, I have to say like I have been
04:14 over there, I kind a everyone is like dreading
04:16 like Oh I got to workout again,
04:17 but once I'm there, we have a good time together.
04:19 We always mix it out things a little different,
04:21 you know what's to expect, yeah,
04:23 but last time what did you do?
04:24 what did, have you cancel out that?
04:25 Yeah, we had to, I had to carry the other girl,
04:27 she had to carry me, it wasn't as bad as time
04:30 that I had to strap the harness on though
04:32 and run with you behind me, that was.
04:34 That was little more assent here.
04:35 If I see the harness when I arrive,
04:37 I know that I'm in trouble,
04:38 yeah, am I turn on it.
04:40 Oh I got it there Oh I got, so any how,
04:42 so I', interviewing personally why
04:45 you are active? Well, I like just the way,
04:48 that I feel when I workout,
04:49 I have more energy, and of course everyone
04:51 says that they feel better when they workout,
04:53 but I like to talk about it on the air because
04:56 I know that I get motivated when I see
04:58 other people either loosing weight
05:01 or getting more muscle and I read articles
05:04 about people who have improved their lifestyle.
05:06 And so I think maybe, I can do that since
05:08 I have this mouth piece of Spirit FM.
05:09 I say maybe I can motivate somebody
05:12 to improve their health.
05:14 So your healthy lifestyle gives you the ability
05:18 and the power that you feel the responsibility
05:20 to help share that to others, to help
05:21 and encourage them to be active, definitely,
05:23 because at the end of the day we are doing
05:24 this to glorify the Lord, correct? Absolutely,
05:26 and so no matter what you do at home,
05:29 whether you're a teacher,
05:30 you're bus driver or a garbage collector being
05:34 healthy and taking care of your body is a
05:36 vital part of individual ministry.
05:37 You don't know who is watching you.
05:39 You don't know what the Lord has in store
05:41 for you that day, being healthy and being
05:44 ready is important, would you agree.
05:46 Absolutely, I agree.
05:47 So take the time, and take these two as
05:51 an examples, you know what can you do?
05:54 How can yo be more active?
05:56 What can you do to help other people to see
05:58 being in active lifestyle is what the Lord
06:00 wants us to do, because you never know
06:02 when its time that he wants to say hey
06:04 today I'm going to use you today.
06:05 So guys thank you so much, this has been fun,
06:09 just like I said home away from home,
06:11 so I feel comfortable here,
06:12 but thank you for the opportunity for being
06:14 in our program, interview with you.
06:15 Usually we are the ones interviewing you so
06:16 I know right, tables were turned today.
06:18 I know, it's a kind of, it feels like apparently.
06:22 I know what it feels like,
06:23 alright guys thank you so much.
06:25 Alright so you got little glimpse of behind
06:28 the scene at the radio station,
06:29 and those guys are a treat, love them Carlos,
06:32 and Abbey. Okay you guys ready for your
06:34 workout I'm. With me today is a good friend
06:37 of mine, Dee Hilderbrand, how are you doing Dee?
06:39 I'm doing terrific, thank you Casio.
06:41 I'm glad to have you back on here.
06:42 Okay, some of those people might say
06:43 I know I have seen that her face before;
06:46 please tell our audience what do you do here?
06:48 Oh, I work at 3ABN as Production Coordinator,
06:51 so I book all the studios and you might hear
06:52 my voice more than I do anything else,
06:54 because I'm talking to people
06:55 on the phone all the time.
06:56 Got you, got you. I try to stay off
06:57 the camera on this side. But I'm glad,
06:59 you at least decided to come on
07:00 the camera for mine workouts.
07:02 I had little encouragement.
07:03 Okay hey motivation I'll take it anyway
07:06 it could happen. Okay, okay, for our first
07:09 exercise, we are saying it could be little
07:10 challenging and little tricky,
07:11 our first exercise, I call tie shoe.
07:13 It's a movement you've already done,
07:15 when you, ever since you were kid,
07:17 you learned how to tie your shoe,
07:18 but we're gonna do it as adult and doing a little
07:20 more reps to it, okay. What's you gonna do is,
07:23 I'm standing this side Dee,
07:24 you can put this foot forward and she's gonna
07:25 like imagine she just drop the keys
07:27 or she is gonna just reach down
07:28 and tie her shoes, she is gonna stand straight
07:30 back up using this leg, okay, the leg that
07:33 she is tying, her emphasis is only
07:34 on this leg, come in here Michael let me get
07:36 a glimpse of this, okay, go back down
07:38 and this time you gonna tie your shoe.
07:40 How about that if I have a Velcro.
07:41 No, if you have Velcro it does not count
07:43 you still have to act like you have laces.
07:45 Okay, okay, you gonna stand straight backup
07:47 and using this leg, okay, one more time
07:49 comeback down, okay and you know how
07:52 she use her toe, her heal, I'm assuming
07:55 her knees on the ground that's okay,
07:56 but her toe is, when she is up on her toe,
07:59 and she is placing all the emphasis on her
08:00 front leg, okay, let's go to work.
08:04 We are doing it together put right foot first okay,
08:06 okay, put your right foot first and go back
08:07 and toe down here we go.
08:09 This one you keeps foot right here go back down
08:12 again doing, same leg, why are you switching,
08:15 Oh, I'm trying to do alternate. It's three.
08:18 I know, that's making a confusion for, okay,
08:22 and one more, five switch leg now,
08:25 okay, now. Okay let's go reach down make
08:27 a natural movement like you're tying your shoe,
08:29 if you want to play with your shoelaces
08:32 that makes you feel more natural that's
08:34 fine with me, but since you reached down
08:36 tie your shoe, and the emphasis on the leg
08:38 that we're tying and pushing that,
08:40 push your heals into the ground, is that five,
08:43 just one more. I lost count.
08:45 There you go, but I won't next time.
08:47 You know better, okay do you know with
08:50 our program, we actually use some call
08:51 active rest, so we got that and doing
08:53 on our steps of five, you could do ten at home,
08:57 twelve or fifteen, work up way up to twenty,
08:59 if you really full of challenge,
09:01 but right now we're gonna do a little
09:02 active rest, are you ready? Okay let's do
09:04 what you want to do for active rest?
09:05 Jump rope, just rump rope, jump rope.
09:07 Here we go jump rope.
09:10 Now your active rest, you wanna do active
09:12 rest about twenty to thirty seconds.
09:15 Yeah, I'm not sure this is active and rest,
09:19 this it really go together.
09:20 You know ever keep saying that,
09:22 doesn't makes sense, but yes it's the active rest,
09:25 because what's actually your muscles.
09:27 What part of the rest am I doing in here?
09:29 Your legs, your muscles, right that's enough.
09:31 Now we gonna back and work that again,
09:33 second set, okay. Okay, let's do our right
09:35 foot forward, okay, and I'm gonna go down to,
09:37 I got a right. Okay you always get a right,
09:40 here we go it's one, push with your heels and,
09:44 two, three, four. Now I'm probably bending,
09:51 and five, for it a little bit like I shouldn't do.
09:53 Well now, you wanna keep your toes straight,
09:54 let me watch you okay try this way,
09:56 there you go one, you wanna keep planting
09:59 your feet for a little bit more.
10:00 When you flip over here and now you can get
10:02 foot back little more, there you go,
10:03 now you could do it feel better when you do that
10:05 adjustment, yeah. To make it feel natural,
10:08 you know this exercise is, we have done this
10:11 movement so many times, reaching down
10:13 and tying the shoe unless you wanna,
10:14 if its goes like this or you go like this,
10:17 keep that toe up. Right you should keep
10:18 that back toe up, so it allows you to have
10:20 good flexion at the hip to go down, okay.
10:23 And if you are older like me,
10:24 you might have a little balance problem.
10:26 But you know that is good, because you are able
10:30 to identify areas that you need to improve
10:31 on your balance, yeah, and once you know those
10:34 areas are you could take your time in a safe manner
10:37 work on them, because you're right as we
10:40 get older, okay, our abilities to maintain
10:43 a balance diminishes, because we don't spend
10:45 a lot of time workouts. Balancing yeah,
10:47 Yes balances is so important,
10:48 okay. Now I get rest actively.
10:50 Yes jump rope again let's go.
10:54 And how can I hear, it's a real jump rope here.
10:57 Because I like the imaginary one,
11:02 it's kind of cute, I get multi colors,
11:04 I do fancy stuff with it, and it won't shoot me up.
11:08 You are sure it hasn't been twenty seconds yet?
11:09 Not, hasn't been twenty seconds.
11:11 How come it's harder for me to do this
11:13 active rest than just the exercise?
11:15 Its just one way that works out, okay,
11:18 last set tie shoe, back to that again, alright.
11:21 Here were go and let's go tie our shoe,
11:22 here we go, one we are doing five reps,
11:26 but at home I want you to keep going
11:28 and knock out ten to twelve to fifteen.
11:31 I'm glad I'm here, not at home then
11:34 right five here, right here, okay.
11:36 You were counting, I'm thinking you will
11:37 count for me. Here we go second leg,
11:39 here we go, okay. That's one, and I'm finding
11:43 out that, two, it is little easier, if I,
11:46 three, on my balance, if I don't keep
11:48 four, my feet wide together, five,
11:51 well I'm a little older, well that's good.
11:53 You did something that I hope the viewers
11:55 at home are able to figure out,
11:57 you paid attention to your body, you figure
11:59 out ways to make it not just easy,
12:01 but more comfortable easy for you to do.
12:04 And as I do it more it get easy I can
12:05 probably bring my feet closer together.
12:06 Yes, yes, so and make sure, so much I remember
12:08 wide it's always good,
12:09 it's rope time, so let's go
12:10 Oh boy, that's I'm talking about,
12:13 make it work I told you people,
12:15 this is real workout. It's not a fake studio
12:17 stuff here. I didn't really jumped
12:18 a lot when I was a kid.
12:20 Well we gonna make it for you, right now Dee,
12:22 okay, alright. We are here to help you out.
12:27 Can I use my clock, that's 40 seconds I think.
12:29 You done your clock, oh your clock say 20 minutes
12:32 to go you are co-host, you get some privileges
12:34 of being co-host okay. Our next exercise is
12:37 gonna be what I call ball, we're gonna use
12:39 a exercise ball and we gonna role out
12:41 and we gonna use our leg and step out here.
12:43 We get the ball for you. Okay, alright I think,
12:47 I hope I have the balance for this?
12:49 Oh, I'm sure you can do this,
12:50 go and have a seat face that way.
12:52 Oh my goodness. Okay and I want you
12:54 to walk on the ball face this way,
12:56 walk out towards me, okay, okay keep walking,
12:59 keep walking. I'm not used to use a ball
13:00 so I'm probably a little tentative.
13:02 That's fine, keep on, keep walking,
13:03 keep walking, keep walking alright.
13:05 There you go right there put your head down
13:07 on the ball, okay. And I want to lift your
13:09 hips up, right there in that position,
13:12 okay how are you feeling?
13:13 I'm feeling strange.
13:16 Good, are you feeling the safe?
13:18 Yeah I feel fairly I'm very secure.
13:20 Now what you could do is,
13:21 you can put your finger tips on the ground.
13:23 Finger tips on the ground, now okay.
13:24 Now if you need you use your tips,
13:25 please do and it might be a good suggestion
13:27 the first time you do this exercise.
13:28 Okay, because I'm actually not feeling
13:30 like I'm on a roll off or anything.
13:31 There you go perfect, that's exactly,
13:33 now I want you as you lift your hips up,
13:35 you gonna keep your leg in position,
13:36 what's you gonna do is, you gonna
13:37 take this leg and step out to your right.
13:40 You are kidding? No, there you go.
13:42 Like that. There you go and bring it back in,
13:44 there we go now, do the other leg,
13:46 okay, to bring it back in, okay. Step it out,
13:48 take it off the ground, and step it out.
13:49 Oh, there you go bring it back in, okay,
13:51 I think two of these are probably funny.
13:53 We got to do five, come on let the hip up
13:56 let's go, okay. Here we go, excellent,
13:58 that's three, I'm counting,
14:02 four. Alright this is five, five, good.
14:06 Oh hip up, Dee keep your hip up, okay,
14:08 roll back upon the ball, okay, alright now
14:11 this is very good. I know keep moving
14:13 those legs, you don't need me,
14:14 keep going, keep going, keep going,
14:15 oh no, I want, walk, walk, walk, keep walking
14:16 push, push, push, alright. There you go,
14:20 you are not gonna have me at your house,
14:23 here we go. I just can't help it.
14:24 I know let's go we are at very active
14:25 rest again, Oh active rest.
14:27 Jump rope let's go here we go, no,
14:29 I think we passed active rest. No, no, no.
14:33 Now you are telling me I got to do
14:34 this in between every exercise.
14:36 You are catching on Dee. I'm flown you know,
14:40 okay, I have, I've rested enough yeah.
14:45 Alright what's next? Round two. Round two,
14:48 round two I've to do something else,
14:50 no same thing, okay. Here we go,
14:53 have a seat roll back Dee.
14:54 Now are you sure I thought you said,
14:56 we're gonna do this arm things.
14:58 Yeah after this one, After this one, yeah,
15:00 okay, nice try, come on. Where am I going?
15:04 Roll back out again, keep going, keep going,
15:07 oh, keep going, keep going, you are awesome.
15:10 I used to trust you, okay what am I doing now?
15:13 Step that foot out again. Step those hip ups,
15:16 here we go, here we go, five each side.
15:17 Okay, let's go, okay, one, you forgot
15:20 to tell, two, two. You forgot to tell me
15:22 how to do two sets or three. No we got three,
15:25 Oh, no, Oh no, four. This is five, five,
15:29 okay five, six, was that okay.
15:32 Get the second part ball back up push with legs,
15:34 push, push, push, I'm pushing, I'm pushing,
15:35 push, and keep pushing, I'm pushing,
15:36 push legs, push, push, push, there you go.
15:39 Have five that was good, jump rope, let's go.
15:45 bribery, I'm a bad trainer, okay,
15:47 here we go. Alright and I've to do one more.
15:52 Yeah dimensional and then you get to
15:55 the cross curls. You know,
15:56 you're explaining this, you don't know explain
15:58 it clearly I think maybe I want listening.
16:01 Well no you were listening is just that
16:03 I just. I thought I was just demonstrating,
16:06 I didn't knew I was actually.
16:08 What you say and I told you everything,
16:10 okay, you might have change your mind.
16:12 I got to keep the motivation
16:14 just at the right, at the right.
16:15 Oh I'm motivated well I'm going on
16:17 vacation in a couple of weeks so.
16:18 There you go and I tell you what you
16:19 gonna have, alright, balance I tell you that.
16:22 Balance, let's go you can have balance.
16:24 I don't need balance to float in the pool.
16:26 Is that why you go to swimming pool?
16:28 I think I'm going to try anyway,
16:30 okay take them up with that hip up,
16:32 let's go step it up. Hip one,
16:33 now this is working on her hamstring,
16:35 her lower back, two, her glutes and just
16:39 overall total body balance,
16:40 and her quarts fine, lift that hip up,
16:43 why you went to that quite fast.
16:45 Yeah, yes I'm, I'm getting fast.
16:48 Keep pushing, push, come on,
16:49 you're getting better, you're getting better,
16:50 good job. Okay, good job. Okay, thank you.
16:52 You're welcome. Now if I could just get out
16:54 of this resting just. Well you know what,
16:57 that would be quite fair,
16:59 okay here we go twenty seconds.
17:01 Twenty, there we go, I don't know if your
17:04 twenty gets longer and my twenty
17:06 getting shorter I think.
17:11 Okay, I promise you will love the next
17:13 two exercises. I've done with that?
17:15 You have done with that, see.
17:16 Oh I lost count. See, it's downhill from now on.
17:18 Oh that's okay. This is easy,
17:20 okay let's call this exercise the cross curl.
17:23 I get the weights now.
17:24 Yeah you get the weights. Okay.
17:25 It's working up biceps and also works upper body,
17:27 go ahead and stand in the position right here,
17:28 okay, and we gonna demonstrate at home
17:30 here this is what I call the cross,
17:32 because if you are on the cross here
17:33 you're elbows can stay in one spot.
17:35 You gonna curl in and towards your hand
17:39 coming towards your shoulders and right
17:41 back out, okay. You are not gonna change
17:43 the angle of your elbows can stay right here,
17:46 one thing is gonna curl them in
17:48 towards here, flex those muscles.
17:50 Smoothing, smoothing it so, you don't want
17:52 to balance it around or any thing like that, okay.
17:54 It's pretty easy right now.
17:55 Well yeah, I will give you weights.
17:58 I knew there was a catch. Here you go,
18:01 there you go. Are you ready.
18:02 Okay, well wait a second.
18:03 Okay, once you get that, get your hands
18:04 in the middle of the dumbbell, oh got them,
18:06 right there lower down right there,
18:07 chest nice and straight, alright, there you go,
18:09 now curl them in, good, and squeeze.
18:13 Oh, I can really feel those biceps.
18:15 There you go, now what you gonna do
18:16 is curl them in, Now I want you to do this
18:18 and stay your biceps coming in, bring them back,
18:20 right there, right there, bring your elbows back
18:22 towards me, there you go, eyes straight,
18:24 you feel the difference right there, okay.
18:26 The little adjustment. Oh, yeah, oh yeah,
18:28 more pain, you know sometimes.
18:31 It's not really painful.
18:32 That's right; it's actually just getting
18:35 the muscles to work. I just bend my leg,
18:36 it also got it too easy. Oh, how many
18:39 I suppose to do these?
18:40 Ten, ten, will come down to nine yes.
18:43 Okay, but I'm not doing threes sets.
18:45 Oh that comes out to two sets, oh no,
18:50 still one more. You know actually biceps
18:52 is not a muscle that. Good job, it's what I got
18:56 the muscle that was. You ask somebody to help
18:58 you out when you need biceps. Well no it's,
19:03 I got you, you don't really have somebody
19:04 to spot you, but you know,
19:07 it depends on how you are going.
19:09 When I need someone to lift some really heavy,
19:11 I look around for a little help, and you find
19:13 that help, but biceps you don't,
19:15 okay, jump rope, come on, jump.
19:16 I thought you would forget about that.
19:18 No I didn't forget, I was just letting
19:19 you keep going, you know sound it good,
19:21 I thought also going along with it,
19:23 but you know. Right, sometimes when
19:25 I need help, I just play that, I'm a poor
19:27 helpless lady. Oh help me, I can't lift the water
19:30 bottle thing. Well you see, I don't like that
19:33 I want you get strong, so you can take
19:35 that water bottle. Well if there is nobody
19:37 around I actually still worth it.
19:40 Here we go, second set, you know,
19:42 I' would do with you okay, alright, you don't mind,
19:45 No not at all. You sure, you don't need me
19:46 back to help you, no, okay, here we go.
19:49 You stand right all those are big ones.
19:51 Here we go. Okay ready. Let's curl them up,
19:52 that's one. I don't see your wrist curling in.
19:56 Two, you see it might there,
19:59 three, get the flex in the biceps, okay.
20:03 Four, eyes straight, stay nice and straight.
20:05 And how come your biceps pop up higher than mine?
20:08 Because I'm in working out a little longer
20:10 than you have. I see you don't loose
20:11 count when you're doing it.
20:14 I know I don't loose count,
20:18 eight I go focus on. No, no if I'm talking,
20:22 it hard to talk and count. Okay, that was ten.
20:25 It's hard to talk and count.
20:26 But I don't see that curl there.
20:28 It's hard to talk and count, jump rope,
20:30 let's go, okay, oh no it's not.
20:33 Here we go one more set to go, okay.
20:35 And then you get to do abs.
20:38 Oh good you are going to abs.
20:42 You got abs and this workout just exercise.
20:45 You're saying abs sounds painful to me.
20:48 No it's not painful this one is kind of fun,
20:50 you gonna need a partner for this one,
20:51 so that's why I'm here to help you out.
20:52 Oh okay. Okay. Alright,
20:54 that's 20. Here we go third set.
20:55 Last set? Yes Madam.
20:56 It sounds better when you say last set.
20:58 You know it did really does, last set is always
21:01 the best set. Here we go, okay, alright.
21:03 Let's go to work, that's one.
21:04 Now how come you got one foot behind you?
21:06 Balance, choose preference.
21:08 So young people have trouble with balance too?
21:11 No I just feel comfortable doing it that way,
21:12 oh okay, you can do it this way, alright,
21:14 both feet that way, is everybody is different?
21:17 Okay. You've to find what's comfortable for you.
21:19 Well I wanna try this. You gonna try it?
21:21 Yeah, I can't, what number is that Dee.
21:23 You are right, I like that, I lost count,
21:25 because you had me talking.
21:26 You see how hard it is, see?
21:27 But I think it was number 6.
21:28 Okay, we keep going, I can do one more.
21:34 I think two more is funny.
21:36 Okay, two more, okay, and one more.
21:39 One of this was count faster because
21:40 we are off here I think. Good job,
21:42 that's okay, people at home are not going
21:44 to complain, alright. Oh, no I know,
21:46 can I put these back now?
21:47 You can just put them on the ground.
21:48 Oh I want to put them back, I didn't know.
21:50 You want more stall time, okay,
21:52 here we go there's still only ten.
21:53 I thought maybe. One, two, three, four
21:56 five, six, seven You are counting in the middle.
21:59 Well I'm, eight. How many you supposed to do,
22:02 what happened to twenty seconds?
22:03 Well because I want to do our last exercise.
22:06 Let's do the exercise. Okay, okay.
22:10 This is kind of fun. Yeah, kind of fun.
22:12 It's a lot of fun. here have a seat here,
22:14 we just have seen fun is different.
22:15 Do a way I am saying that. Do I get to just
22:19 sit here and relax or you're gonna quite yet.
22:20 No, no you are gonna roll forward,
22:22 move forward, right there. The only thing
22:24 that's gonna touches your lower back.
22:25 My lower, okay, on the ball, okay,
22:28 that's my lower back. There you go right there,
22:30 take the ball over your head.
22:31 Oh, my goodness. Take over your head, okay,
22:32 and you gonna, you've seen the guys throw
22:34 the ball on the soccer field, overhead throw.
22:36 I can throw this at you?
22:37 Do you know what, yes you can.
22:39 Okay, oh, you're throwing it back.
22:41 Yeah, that's how it works, okay,
22:42 so be careful when you throw at me.
22:44 Okay, how many are we doing these?
22:47 We gonna do ten of those, is that four?
22:50 No I don't know, I' m trying to catch the ball.
22:53 Four, it's five. Now what happens is her
22:56 abdominal is de-escalating with the speed of the
22:59 ball slowing it down, and she is using her
23:02 upper torso and arms to slow down the ball
23:04 and the energy of the ball is going this way,
23:06 she has to reverse it, okay, that's working
23:08 her abs, let's do one more, excellent.
23:11 You do one more, I'll sit it out.
23:14 There we go, obviously, thank you, was that bad?
23:17 No that was terrific.
23:18 Okay here let's do pay back, pay back,
23:20 You get it over to me. Okay.
23:22 Just make sure, How far can I back?
23:25 just make sure you get it to me Dee,
23:27 okay, okay little higher, here we go,
23:30 little higher. Yeah, get it back, okay.
23:32 There you go, alright. You're not
23:34 letting it throw you back.
23:36 Okay, is that better? That's better. Okay,
23:38 Throw it back higher. I'm just afraid
23:40 that you might miss. I'm not going to hit you;
23:44 I'm looking where I'm throwing.
23:46 Alright, good job. Just above your head.
23:47 And you know that's the, that's the key
23:49 when you work with the partner,
23:50 you have to communicate to another
23:52 to make sure everything is going.
23:53 Yeah, see I do have a brother, so it's, alright,
23:57 I knew that you, you look where you wanna
23:59 throw the ball. Alright, excellent good job,
24:02 alright Dee, we got to our wellness tip.
24:04 Our Wellness tip? Yeah, we have to give
24:06 some information, alright, okay,
24:07 let's go to wellness tip. Okay.
24:13 Sprinkle Flaxseed on your cereal,
24:16 high fiber ground flaxseed can help curb
24:18 your appetite and eliminate calories.
24:21 Try adding it to yogurt or a muffin
24:23 and bread mixes, you can find it at
24:25 your local health food store.
24:31 Alright for those of you who have some issues
24:33 with fiber and not getting enough fiber,
24:35 flaxseed, simple. Flaxseed is great.
24:38 You can sprinkle on your cereal, you can flip,
24:40 you can put in your smoothies, salads,
24:42 on your salads, hey. You don't even know
24:44 it's there, you can just put it all there.
24:45 And it's good in Omega-3 as well.
24:47 Alright Dee it's been pleasure having you today.
24:49 Thanks. Will you wait for some cool down time.
24:50 Yes. Okay I will get the stuff out the way,
24:55 alright, I don't have to oh actually we asked
24:59 you the definition of cool down,
25:00 is this like this active rest or so?
25:03 No this is just relaxing time, okay,
25:04 we will be warming our muscles for job well done.
25:07 Okay. You can lay down, okay, put your head here.
25:08 I'll put my head there. Yes, oh okay.
25:11 You have been a treat today. Oh, those abs, okay.
25:15 Oh, we gonna do some okay lay down.
25:17 Here you go, alright. Is this where I go to sleep?
25:20 Not quite, okay, but kind of, okay,
25:22 I'm gonna do a little passive stretch for you,
25:24 stretch your hamstring, oh passive,
25:27 because you really did a good job with
25:29 those tiny shoes, thank you, we will focus
25:31 on the back side? So let's get a stretch.
25:33 I can feel that, but I don't wanna feel
25:34 that anymore. That's it there's enough tension
25:36 right there, Oh, yes. Okay here,
25:38 let me back off a little bit, that's better.
25:40 Oh that's, that's great. There you go,
25:41 see communication is the key people, isn't it?
25:44 Now how do you do this if you're exercising
25:46 at home alone? You can use the rope
25:48 or a towel hold right here or you can hold
25:50 with your leg. Oh take the towel
25:52 and hold it like that. Oh, right there,
25:53 yeah, okay, okay. That will work right.
25:56 Okay, alright, okay, now, I want you to flip over.
26:00 On my stomach? On your stomach,
26:03 flip that's not a word that somebody of my age uses.
26:06 Roll over okay. Okay, I want you in this
26:09 position here, okay, and I'm gonna push our
26:10 elbows down and we gonna lift
26:12 ourselves up and stretch our abs.
26:14 I'll stretch my poor abs. There you go,
26:15 stretching them. Okay. And if you need to,
26:18 you can put your hands like here
26:19 and go little more. Okay. I can lift it up.
26:22 And lift your head up and get a good
26:23 stretch right there. Okay, like the seal.
26:25 Yeah like the seal just don't make the funny
26:27 noises. Why not? Dee it's been a pleasure,
26:30 you keep holding that stretch.
26:31 I'm going to close this out. okay.
26:33 Oh I'm holding the stretch, okay.
26:34 If you want more information about
26:35 our workout, what we did today or any product
26:37 use on our show, and if you would like to
26:39 contact to me to invite me to your area,
26:41 go to our website Action4life.net,
26:43 that's action4life.net.
26:46 In 1757 Poor Richard's Almanack,
26:49 Benjamin Franklin wrote God helps those who helps
26:52 themselves. Jesus said just the opposite,
26:54 He said apart from Him we can do nothing,
26:58 remember you can depend on God's power works
27:02 in you to will and to act according to
27:05 His good purpose. Just ask Him,
27:08 He is willing to help you,
27:10 He is always there to help you.
27:12 This is Casio reminding you to take action
27:15 every single day. There are so many areas
27:17 in your life that you could be active in
27:18 and it's my prayer that the Lord give you
27:20 strength and encouragement to take
27:22 action in all those areas. Thank you for watching
27:26 and I see you next time. Remember keep flexing
27:28 your face muscle, bye, bye.


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Revised 2014-12-17