Participants: Casio Jones (Host), Dee Hilderbrand
Series Code: AFL
Program Code: AFL000053
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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. |
Revised 2014-12-17