Participants: Casio Jones (Host), Zion Judea Hamilton
Series Code: AFL
Program Code: AFL000064
|
00:01 The following program presents workouts
00:02 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. 00:29 Hi, my name is Casio Jones 00:31 and you're watching Action 4 Life. 00:33 On today's episode all you need 00:35 is a pair of dumbbells and yourself. 00:38 But first let's check out the segment 00:39 we did at Florida Hospitals in Zephyrhills. 00:42 We're gonna learn about AV node ablation. 00:45 This is a cool technique 00:47 what they do to help with your heart. 00:49 Let's go and check this out. 01:01 We're at Florida Hospitals, Zephyrhills, 01:03 and we're inside the Cath lab department. 01:05 And we're gonna talk to Dr. Nadeem Khan 01:08 and he is gonna walk us through an AV node ablation procedure. 01:23 So it is a branch of cardiology 01:25 that deals with electrical problems of the heart. 01:27 And it's called electrophysiology. 01:30 Basically, you know, 01:32 for people with slow heart rates we can do pacemakers 01:35 and for people with fast heart rates, we do defibrillators 01:39 and also what we do is ablation procedure. 01:57 What you saw today was an AV node ablation 02:02 which I reserve as a last resort 02:03 for some patients like hers. 02:05 But lot of my patients 02:08 are pretty much cured of their condition 02:11 and I may know for example 02:13 supraventricular tachycardia has a 90% success rate. 02:16 They do not have to keep taking medications. 02:18 You know medications are not without their own side effects 02:21 so it would be good for them to get ablation 02:26 so that they can go on with life. 02:28 And you know they, 02:29 you know, there's a very few things in medicine 02:32 that we can actually cure and this is one such. 02:36 Now that's amazing. 02:38 Technology is awesome, saving people's lives everyday. 02:43 Way to go, guys, at Zephyrhills, 02:44 Florida Hospitals, Zephyrhills, proud of you guys, 02:47 changing lives daily. 02:48 All right, you guys ready for a great workout? 02:49 Like I said all you need is a pair of dumbbells 02:51 or your set of dumbbells and your body and yourself. 02:53 So with me today is my buddy Mindy Isaac. 02:57 How are you doing? Hi. Great. 02:58 I'm glad you're here on the show with us today. 02:59 Yes, I'm. 03:00 For those who don't know this is Mindy Isaac. 03:02 Her husband is one of those singers in Nashville. 03:05 He travels around gospel singing I just found, 03:07 I'm just joking, bit of fun. 03:09 And but Mindy is also personal trainer 03:11 and she also has a ministry. 03:12 She helps couples exercise together. 03:14 Yes. 03:15 And she is a wellness coach. 03:16 So she has a lot of experience. 03:17 So she-- hope she doesn't shove me up. 03:20 Don't shove me up. 03:21 I won't, I won't. Okay. 03:22 You made me sign that way. 03:24 I did--don't tell everybody. Sorry. 03:26 You're not supposed to tell everybody that. 03:27 Okay, so let's get started. 03:29 Our first exercise we're gonna do, 03:30 we're gonna do a one-arm fly. 03:32 We're gonna lay down on the floor 03:33 and we'll use one dumbbell, 03:34 we're gonna fly across working our pectoral muscles, okay? 03:37 All right. All right, let's go. 03:39 From this position let's go and lay down. 03:42 And the arm is straight here, 03:44 you could bend your leg if you want to. 03:46 And all we're gonna do here is just bring it across 03:48 to the center of our body and back down. 03:52 I want to just go with two, how is that? 03:54 Two is good. Three. 03:56 Oh, you mean more. 03:58 No. Four. 03:59 What do you mean more? 04:01 It's just two, that was number two. 04:03 I know you said how's two sound, 04:04 I thought you meant can we be done at two. 04:06 Oh, only two? 04:09 She doesn't watch this show very much, does she? 04:12 Guess not. 04:13 What number is that? There we go. 04:16 Let's do two more. Okay. 04:18 And one more. 04:21 Okay, good, other side. 04:23 Here we go. And one. 04:26 Now why we're using only one dumbbell, you ask it. 04:29 Well, because the body has to respond. 04:32 If I had two dumbbells it will be balanced. 04:35 Now one, my pectoral muscles are firing, 04:38 now my obliques and my abs and rest of my body 04:42 has to compensate for this dumbbell going up and down. 04:45 It's a driver and it's totally effecting my body. 04:49 What number you're counting? Nine. 04:51 I'm glad you're counting. And ten. 04:53 Because it's hard to talk and count. 04:54 It is, you're right. 04:55 All right so this one for active rest, 04:57 we're gonna cross one the leg over 04:59 and we're gonna do crunches, right? 05:01 Yes. Okay, here we go. 05:03 One, two, let's do five each side. 05:06 Three, four and five, good, other side. 05:13 And go, one, two, three, 05:19 four and five, excellent, good job. 05:24 All right, get the dumbbell again. 05:26 Let's go back out again out to the side. 05:27 Left arm first. 05:29 Now for some of you, 05:30 you might have to bend your arm which is fine. 05:32 And it looks like this which you come back down as a fly. 05:35 But we're able to go straight. 05:36 When your weight is lighter, 05:38 you could go straight arm, okay? 05:40 And go. 05:41 And it's one, two and if you need to count yourself out, 05:46 put your other arm straight 05:47 like a cross to help anchor yourself down. 05:55 Six. 05:58 Yeah, I was counting, good. 06:05 And ten, good job. 06:07 Switch sides. 06:09 Here we go, it's one, two, 06:16 three, four, 06:22 five and six. 06:25 This is quiet in a sense, seven... 06:27 That is quite. 06:28 I'm sorry I'm not talking as much. 06:29 Eight. I need to talk more. 06:31 Sorry. You're fine. 06:32 Nine, one more and ten. 06:35 We're just getting warmed up, you know. 06:36 We're just getting started here. 06:37 Just getting started here. 06:38 All right, that wasn't so bad. 06:40 All right, let's go back to our-- 06:42 Cross body crunches. What do you call them? 06:43 I call them cross body crunches. 06:45 Okay, that works for me, too. 06:47 Okay, here we go, come across five each side. 06:51 One, two, three, 06:57 four, five. 07:00 Other side and go, 07:03 one, two, three, 07:09 four and five, 07:12 excellent, good job. 07:16 You guys feeling these at home? 07:18 Feeling these, it's kind of work. 07:19 It's definitely not just your chest 07:20 but you feel it on your midsection as well. 07:21 Right, right. 07:22 Okay, let's go to work, here we go. 07:24 It is one, two. 07:28 Now you don't want to come over down and touch-- three, 07:30 because when the dumbbell touch actually you're resting. 07:33 So you feel this in your shoulders, 07:35 feel this in your arms and your pectoral muscles. 07:39 Are you counting? Seven. 07:40 I'm glad you're here. 07:43 Eight, nine and ten. 07:48 So it gets harder to see the floor directed from here. 07:50 That's right. Here we go. 07:53 One, two, three, 08:01 four, five, six, 08:08 seven, eight, nine, one more and ten. 08:16 Good job. 08:17 All right, cross curl. 08:20 Cross body crunch. 08:21 Cross body crunch, here we go. 08:23 One, two, three, 08:29 four and five. 08:32 Switch legs and go to work. 08:34 One, two, three, 08:40 four and five. 08:44 Great. All right. 08:45 I love that one. Yeah, sounds good. 08:47 That was nice good warm up. 08:48 Okay, now the next exercise we're gonna do-- 08:51 get the mats out of way. 08:53 Getting now, get those. 08:54 Let's push them back. 08:56 You're gonna take your dumbbell 08:58 and you could stand your dumbbell up on the side. 09:00 And we're gonna do something called a lunge reach. 09:03 We're gonna do five each leg and it's gonna look like this. 09:06 You're gonna stand here from this position 09:09 and you just gonna come down and tap and come back up. 09:13 Okay. 09:14 Did you get that? Mm-hmm. 09:16 All right, Neto, come in 09:17 so we could show our people at home how we're doing this. 09:19 Okay, it's kind of a like a lunge and if you need, 09:21 you could put your back toe down so it looks like this. 09:25 And sitting down. 09:28 Okay, one leg. 09:29 I really feel that... Oh, yeah, you can. 09:31 Glutes. 09:32 And the emphasis is pushing back up 09:34 with the back side like that. 09:37 Okay, you're ready to get started? 09:38 Mm-hmm. 09:39 All right, five each leg and go. 09:41 One and definitely balance 09:43 is the play comes in a play as well. 09:49 It's four and five. Oh, yeah. 09:53 Yeah, you feel that. 09:57 You know I always talk about Hollywood 09:59 but, man, you feel these workouts. 10:01 Yes, you do. I'm sorry. 10:02 But you're actually balancing on foot. 10:04 You doubt, well, no, I'm doing everything on one leg. 10:07 Right. 10:08 But for people at home, 10:09 if you need to put your foot down you can 10:10 but the goal is this leg stabilizing itself, 10:13 it's doing everything, 10:14 it's almost like I'm doing one leg squat. 10:16 Right. Reaching forward. 10:17 Right. Okay. 10:18 I'm not able to reach forward as I'm. 10:24 Well, just move a step closer. 10:26 See what she just did there was adjusting. 10:29 That's normal. 10:31 What I found easier is to keep my toe. 10:33 Thanks. You're welcome. 10:35 Keep my toe on the floor. Yes. 10:36 Then come up. That's perfect. 10:38 You want to plant your foot in one position, 10:41 anchor your toes down 10:42 in and outer part of your whole entire foot 10:44 on the ground to stabilize you. 10:45 Okay. 10:46 You ready? Yes. 10:47 We'll do five here, here we go. 10:49 One, two, three, 10:56 four and five, good job. 11:00 All right. All right. 11:02 We're gonna do an active rest, it's called 180 hop. 11:06 What's a 180 hop? 11:07 180 degree hop. There you go. 11:09 So you can turn to the right or to the left. 11:12 You'll go to the left first and then right, center, left. 11:16 So it looks like this. 11:20 You guys do that in basketball practice. 11:22 Really? Yeah, somewhat. 11:23 But if you feel real froggy... 11:25 Football. You can just go. 11:28 She said froggy. She said froggy. 11:32 Okay. 11:33 That would really go the whole 180 degrees. 11:34 Okay, okay, okay. 11:35 Go technically? 11:37 Yeah. Okay. 11:38 Let's do the 90 degrees. All right. 11:40 Here we go to left and go one, two, 11:46 three, four, five, six, 11:52 seven, eight, nine, ten, good job. 11:59 I didn't know it's how, 12:01 this will burn the quads after those. 12:04 Yeah, yeah, yeah. I didn't make it. 12:05 Yeah, I saw you just rode them down 12:07 and you said "Yeah, yeah, sure, Casio." 12:09 Doesn't it make him work hard. 12:11 Why everyone wants to make me work hard on my show? 12:14 I don't get it. 12:15 Will you ever invite me back? 12:16 No. Okay. 12:18 Let's say our good byes. Here we go. 12:21 It's one, two, three, 12:29 four and five. 12:31 Come down come only back up, good. 12:35 One, two, three, 12:42 four and five. 12:46 Okay, you ready? Ready. 12:48 Knock them out. Here we go. 12:49 One. 12:57 I feel like 13:02 this is fun. 13:07 Oh. 13:08 Feeling your legs. I hope you feel them. 13:11 And I hope you're doing with us 13:13 because we can feel these 13:15 especially after those lunges reaches. 13:16 Right. 13:18 Okay, best set, last set. Yes, sir. 13:21 That's what I will say, here we go and go. 13:24 One, two, three, 13:31 four and five. 13:37 Here we go. 13:38 One, two, three, 13:45 four and five. 13:49 Last set. 13:50 We'll tell you, folks, 13:51 adjustment is required all the time. 13:53 Your balance--you know the more you do it, 13:56 the better you improve it and you respond. 14:02 So something we need to balance exercises, 14:04 you got to incorporate them. 14:05 They're challenging, you feel them 14:07 and that's what it's so hard about this 14:09 and because the body is not used to unstableness. 14:11 And those smaller muscles have to engage 14:14 to try and to actually maintain balance 14:16 and that's part of the workout. 14:18 And no matter how silly you feel. 14:19 That's part of workout. 14:20 I feel really silly, it's like I keep losing my balance. 14:22 Oh, that's part of the workout though. 14:24 You just regroup in. 14:25 But those muscles trying to adjust your back 14:28 are getting stronger. 14:29 Okay, are you ready? Yup. 14:30 Here we go. 14:32 One, two. 14:47 Good job, nice. All right. 14:48 Awesome, water time. 14:51 Yes, please. Okay. 14:54 Like we always say drink up, 14:56 drink your water, water is life. 14:58 See I'm glad Christ calls himself the living water. 15:03 Because if He called himself a living Kool-Aid 15:04 we have problems. 15:05 Yeah. 15:08 'Cause we need water, we don't need all that artificial stuff. 15:11 I mean grant it, there's some water inside a Kool-Aid 15:14 but all the chemicals all the sugar, 15:17 your body wants water. 15:19 Yes. Give it what it needs. 15:20 It functions well efficient. 15:23 It's like we function well and we're efficient with Christ. 15:25 Okay. We got to consume it. 15:27 And when you're thirsty, man, guzzle it man, I tell you. 15:31 Okay. That was good. 15:34 Okay, I'm going to get another pair of dumbbell. 15:35 Another dumbbell. All right. 15:37 We're gonna do one on curls. 15:39 You want the fives, I give you tens. 15:42 Here we go. 15:44 We're gonna do one leg, 15:45 our leg is gonna get a little work today for sure. 15:48 All right, folks, we've normally done bicep curls. 15:51 You've seen done this way before, 15:53 what we're gonna do this time we're gonna stand on one leg. 15:55 And if you need to, 15:56 you could put your back toe down for support. 15:59 Well, let's try without. Okay. 16:02 Are you watching? No. 16:04 Are you want to get more weight? 16:06 No, while for the next we're doing weighted arm circles. 16:10 Yeah. 16:11 I forgot she is just trying to, go looking out, 16:14 go looking out, I forgot about those. 16:16 All right. 16:17 See it's important to have 16:18 a strong partner helping you out, right? 16:20 Ready. 16:21 Okay, here we go, one leg, double arm curl. 16:24 Okay and go, five each leg. 16:26 One, two, three, four, 16:34 feel these, five, switch legs. 16:38 Okay. 16:39 One, two, three, 16:47 four and five. 16:48 And let me tell you something, folks, 16:50 every time I'm moving my arm up and down, 16:53 it's throwing and it's affecting 16:55 how gravity responds to my body. 16:57 My body has to compensate for that. 16:59 All right. Okay. 17:00 Arm circles. Wow, with weight. 17:04 Okay, if you don't have a pair of light dumbbells, 17:07 grab some water bottles 17:08 and you're gonna do big arm circles. 17:09 Just shove off to the side. 17:11 Okay, big ones or little ones? 17:14 Little. Okay, good, curl. 17:15 And we got ten for it, here we go. 17:17 One, two, three, four, five, 17:23 six, seven, eight, nine and ten. 17:28 Good job, not so bad. 17:30 And then on the next set we'll reverse it. 17:31 We'll go backwards. 17:32 And then in third one we can double them up. 17:34 That's right. That's right. 17:36 Raise the bar. Okay, here we go. 17:39 One leg bicep curl, dumb arm curls 17:41 and knock it out, here we go. 17:43 One, five each leg. Two. 17:46 Once again if you need to put toe down, put-three, toe down. 17:50 Four, one more and five. 17:53 Good job. 17:54 Switching legs, switching legs and go. 17:57 One, two, three, 18:04 four and five. 18:08 Awesome. 18:11 Okay, backwards this time, folks. 18:15 Really burning up the shoulders. 18:16 Yeah, you think. Okay, here we go. 18:19 One, two, three, four, five, 18:25 six, seven, eight, nine and ten. 18:32 Yeah. Felt those. 18:36 I could say, folks, we like to have fun 18:37 but we work and so can you. 18:41 We want to see you work in your home, 18:42 listen to your body, 18:43 if your body tells you to take a break, take a break 18:46 but I want you try and push yourself. 18:48 Your body does not like to work. 18:49 I repeat your body does not like to work, 18:53 you must challenge your body so it can raise to that next level 18:57 and what we call adaptation. 18:59 You must challenge the body but do it safely. 19:01 All right. Okay, listen to your body. 19:04 Okay and what it means the body doesn't like to work. 19:07 It would do the changes what needs to meet the demand. 19:12 Unless you changes the demand, it will just stay right here. 19:15 And let's go. 19:16 It's one, two-- 19:19 for example I have some people 19:22 you know they walk three miles every single day. 19:25 Switch legs. 19:26 Problem is then wondering why didn't am I changing. 19:29 Well, your body had been used to you 19:31 walking three miles for the past three years. 19:33 You know it's like being in third grade your whole life. 19:37 It doesn't work that way. 19:38 You must challenge yourself. 19:40 So encourage them to walk further, 19:43 encourage them to walk that three miles faster. 19:46 And that will make the difference. 19:48 Right. Okay. 19:49 This time ten front and ten back. 19:51 Ten what? Ten front and ten back. 19:54 Okay. All right, here we go. 19:55 One, two, three, four, five, 20:01 six, seven, eight nine and ten and reverse. 20:07 And one, and two, feel it, three, 20:10 oh, yeah, four, traps fine, five, six and seven and eight. 20:16 You know they're on fire. And nine and ten. 20:18 Oh, my shoulder says "What did I do to you? 20:24 What happened?" Oh, my goodness. 20:27 Shake them up, shake them up, shake them up, shake them up. 20:30 Oh, I got to stretch that one. 20:32 For sure. Oh, well, that was fun. 20:35 I like that. That was fun. 20:37 And now we're gonna do overhead. 20:38 Triceps. Oh, yeah. 20:41 Yes. That's what we do. 20:42 It's nice to be one of my favorite exercises. 20:44 Really? 20:45 You want to go up in weight you want to stay. 20:47 You want the 15s? 20:49 If I'm only doing one? Yeah. 20:50 Yes, I would like 15. 20:52 You take a 15. And you get a 20. 20:54 Yeah, let's put these rest of these back. 20:56 I'm doing 25. Twenty five. 20:59 You sure you want the 20s since I said that? 21:00 Yeah, I'll do a 20. And I feel you say that. 21:04 You see that's called manipulation, folks. 21:07 Pay attention take notes. 21:11 It's called challenging your buddy. 21:13 That, yeah, challenging your buddy. 21:15 Now the secret is watch we here one does, 21:17 we are trying to clean up afterwards is important. 21:20 When you're working out, 21:21 you want to have all the obstacles out of the way. 21:25 All right, two hands over head. 21:26 Neto, come in here, let's show how we do this properly. 21:30 Where are you going? 21:31 We need more for weighted punches. 21:33 Oh. They're smaller. 21:34 I forgot that one again. Here, I apologize. 21:38 Neto, come inside and we're gonna demonstrate 21:40 a two hand overhead tricep extension. 21:43 You ready? 21:44 So I mean she's gonna-- watch your hands, 21:47 turns like this way so you can see her hand. 21:49 Hands on over hand grip. 21:51 Dumbbell fingers around the base, 21:53 the handle part and the dumbbell, 21:55 elbow is gonna stay one spot, 21:56 it's gonna come straight down 21:58 and right back up, put straight back up. 22:00 The secret is how your hand is positioned. 22:02 You can get that, Neto, real good grip. 22:04 She is overlapping her hand. 22:07 So she is controlling that dumbbell. 22:10 Okay? Excellent good job. 22:12 Now, for dismount, as you're coming up 22:15 it's important always keep the dumbbell close to you 22:18 so you could go from here to your shoulder 22:20 and then get in position. 22:22 Okay and reversing when you're done 22:24 come back to shoulder and roll it back down. 22:26 Okay? 22:28 All right, let's go, let's do ten, okay. 22:31 It's one, two, 22:38 three, four, keep your elbows together-- 22:44 five, five more 22:46 one, two, three, 22:54 four and five. 22:57 Good job, bring it down to side and dismount. 22:59 Excellent. 23:00 Now we got weighted punches. 23:02 Oh, I like these. 23:04 I need two. All right. 23:05 Now I was gonna sit in stance, in the whole stance 23:10 and we're gonna punch them out. 23:11 Here we go. 23:13 It's one, two, three, four, five, 23:18 six, seven, eight, nine, ten. 23:25 Excellent, good job. You really feel those... 23:26 You can. In your oblique. 23:28 'Cause what you're doing is you're sitting there 23:29 and you're contracting, you're sitting down 23:31 and you're firing engaging core as you're driving through. 23:34 Once again when you move your arms, 23:36 you are changing the effect of gravity. 23:40 Your arms are drivers. 23:41 And your body responds to it. 23:42 Okay, let's go. 23:46 Here we go, one, two, three, 23:52 four and five. 23:56 One, two, three, 24:02 four and five, good job. 24:09 Okay, punch. Ready. 24:12 Okay, here we go. 24:13 One, two, three, four, five, 24:19 six, seven, eight, nine and ten. 24:27 All right. 24:28 We've time for one more? 24:29 One more, yes, we do. Ready. 24:31 I know we could do this. Okay. 24:33 You guys at home ready to do this? 24:34 Let's get these out. 24:36 Pop these ten out. Here we go. 24:37 That's one, two, three, 24:43 four, five, 24:47 six, seven, eight, feeling these, come on. 24:53 Nine and ten. 24:56 Wow. Whoo. 24:59 Almost need the spotter on that. 25:01 I'm sorry but here's the joke. 25:02 You're feeling these. 25:03 All right, let's get these punches. 25:05 Get down, one, two, three, four, five 25:11 and six, seven, eight, nine and ten, beautiful. 25:18 All right. Wow. 25:20 That was great, that was great. 25:22 That was. All right. 25:24 Mindy, since you're back there. Yes, sir. 25:26 Why don't you just come up here? 25:27 Okay. Just down here. 25:29 It's time for our wellness tip. 25:30 You guys ready for wellness tip? 25:31 I'm ready for wellness tip. 25:32 You ready for wellness tip? I am. 25:33 I like learning stuff, don't you do? 25:35 I do sure. I love learning. 25:36 Let's go and check it out. All right. 25:43 Reduce stress through exercise, 25:46 don't approach workouts as drudgery 25:48 or opportunities to compete. 25:50 Stay relaxed, don't over train, know when to take a break. 25:57 That's right, folks, exercising can help reduce stress. 26:01 It's proven and makes you feel good. 26:04 Listen, if you're feeling overwhelmed 26:07 and you're having a stressful day, 26:08 go outside for 30 minutes brisk walk, 26:11 lift some weight and I promise you your mood will change. 26:15 Right but yet just rewind and do our program all over again. 26:20 All right, we're gonna do our stretch and cool down. 26:22 We get a lot of our arms and shoulders. 26:24 Yeah. So let's do the tricep. 26:28 Stretch overhead. 26:34 Good, other arm. 26:43 Okay, let's do our shoulders straight across. 26:45 Let's do push back overhead around the neck. 26:48 Oh, I could do that one. Oh, I will do it. 26:51 Just listen to your body. 26:52 All right, I don't know what I'm talking about. 26:54 That's it, folks, listen to your body. 26:56 You and your body are the most important. 26:59 Other side. 27:04 All right, just full circle rolls. 27:06 Lose them up and backward. 27:09 Well, I had great time, Casio. 27:10 Hey, do you know, it's always a pleasure having you. 27:12 Thanks for having me. Give me high-five. 27:14 All right. I'm gonna close this out. 27:15 Okay. Okay, see you. 27:16 Matthew 22:37, "Love the Lord your God with all your heart 27:23 and with all your soul and with all your mind. 27:26 And love your neighbors at yourself." 27:27 It's important to know that all love comes from God. 27:31 When we can accept God's unconditional love for us 27:34 and complete trust in His power to transform our lives, 27:37 we are empowered to make better last our choices 27:40 and reflect His character to the world in need. 27:43 This is Casio reminding you to take action 27:47 and action is the key for life. 27:48 And it's my prayer that the Lord gives you strength 27:51 and encouragement to take action everyday. 27:53 God bless and thank you for watching. 27:56 I love you guys and keep flexing your faith muscles. 27:58 See you. |
Revised 2014-12-17