Participants: Casio Jones (Host), Trent Chance
Series Code: AFL
Program Code: AFL000003
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00:30 Hello my name is Casio Jones and you are watching
00:32 Action 4 Life. 00:34 Hey for today's workout all you will need is a set 00:36 of dumb bells. 00:37 So go ahead and grab them while we check out this cool 00:40 segment we did at a spa. 00:41 Did you know that a spa is a great place to reward your 00:44 body for the hard work, or abuse you put it through? 00:47 Check this out! 01:17 We are here in the Marion Mall and inside of 01:19 Majestic Day Spa. 01:21 I'm here with Brenda and she is the owner of 01:22 Majestic Day Spa. 01:23 And we were talking about the benefits of exercise and 01:28 being active in the Mall. 01:30 But what about after I get done exercising? 01:33 What are the benefits? 01:34 What services can I find that could help me in my recovery 01:39 to get me ready for next active day? 01:42 So Brenda tell me some of the things you guys provide 01:44 here at the Day spa to help people who are active and want 01:47 a little pampering to make them feel better, because over 01:50 all it is a part of wellness. 01:52 We offer several services that do that. 01:54 The biggest one is probably massage therapy. 01:56 That helps to address the entire body as far as to relieve 02:00 stress because as we exercise we do build up stress. 02:03 We build up our muscles and get sore, tense and massage 02:06 therapy helps to relieve that. 02:08 We also have other services to address the entire body. 02:11 Pedicures, manicures are wonderful way to pamper the 02:13 hands and feet, but pedicures give good foot massages so that 02:17 relieves a lot of stress with that. 02:19 We also do all hair services so we can get 02:22 you looking beautiful. 02:23 We also do facials and waxing and ear candling which is 02:26 a good way to work on swimmers ear, change of seasons, 02:29 or anyone with some sinus problems actually. 02:31 Oh, that is awesome! 02:33 You really cover a lot of range of taking care of 02:36 somebody's needs here. 02:37 Well, one must understand there is a mega, like this place, 02:44 that is full of services that can help you with your 02:47 recovery of your daily active lifestyle. 02:50 It is important to check them out because it is not always 02:53 to think about being physically active as a key for 02:56 wellness, but it is also the rest aspect. 02:58 How you are going to take care of your body is 03:00 very important. 03:01 I'm just amazed with the Mecca of wealth of information and 03:06 services we find here. 03:08 So check out your Mall. 03:10 Now, I don't know about you, but I'm excited to find the 03:14 nearest spa near my house. 03:15 It is good thing to reward yourself. 03:17 You watch this program and we are going to have a great 03:19 workout, but you have to take care of your body afterwards. 03:22 So it is a great place to check out what services are 03:24 offered there at your nearest spa. 03:25 Check it out. 03:26 With me today I have my friend Trent. 03:28 So Trent tell us where you go to school. 03:30 I'm a student at Murray State University. 03:32 I'm a marketing major. 03:34 How long have you been working out? 03:36 Off and on for a few years. 03:39 You have this passion for being active and exercising? 03:43 Yeah I love it, when I get stressed out with a lot of 03:46 schoolwork and working full-time, part-time, I need 03:50 something to get relief. 03:51 That's great! Let's go into our first exercise. 03:54 Exercise we are going to do is called the lunge. 03:57 A lot of people at home have tried lunging but didn't 04:01 know what they were doing it correctly. 04:02 They felt a lot of pain in their knees. 04:04 So we are going to go over there to make sure you are 04:07 doing them just right. 04:08 Okay Trent, I want you to stand in this position here. 04:10 We are going to demonstrate for people. 04:12 Turn this direction and take a step back. 04:14 Now I want you to step forward into a lunge. 04:16 Pull back out and do it again. 04:19 I want you to step out this time, now here's the secret 04:24 of doing a lunge. 04:25 Your body go straight down and you make this 90°. 04:29 Keep your knees straight in line with your ankle. 04:33 Do not go way upon your toe. 04:34 Okay step back out. 04:36 Let's do the other leg. 04:37 So the people can see the other leg. 04:39 Go straight down and back out again. 04:41 Do alternate your leg again. 04:43 That's okay it doesn't matter. 04:45 That's perfect again, now what you just did step further 04:49 away from you and then go straight down. 04:52 There you go, by stepping further out you are placing that 04:54 leg in a better position so you can go straight down. 04:56 Then you place the emphasis on your quads and hamstrings. 04:59 You will feel a little stretching on this one. 05:01 Now you notice there is nothing on the ground, his knee 05:03 is not touching the ground. 05:04 You never want to place your knee on the ground when you're 05:07 doing these lunges. 05:08 Go ahead and step back out again. 05:09 That is awesome, all right we've got it, let's do 10 each. 05:11 Alright, here we go and we are going to start with 05:14 our right leg first. 05:15 Here we go, step out forward. 05:17 That is 1, oh sorry we're going to alternate. 05:22 Let's do it again right leg. 05:23 That's one, left leg. 05:36 That's three, all right you keep going. 05:40 Hey Joel come in here and I want you to show some people at 05:43 home something here. 05:44 If you are at home feel this is difficult for you to do, 05:48 what you can do is actually stay in one position, and you 05:52 notice I'm making 90° here, and keeping my body and holding 05:55 myself in this position. 05:57 You can do it for a count of one, two, three, four, five 06:02 and then push back up. 06:04 And the other leg, one, two, three, four, five. 06:09 What number are you on Trent? 06:11 I don't even know. 06:12 Let's say that was 10. 06:13 Now once again we are going back to our active rest. 06:16 We do our workout we do something to challenge yourself. 06:19 This may be a little challenging for some of you, but you 06:22 are going to really feel this and love this. 06:24 We are going to work our upper body and our core muscles. 06:26 We are going to something called the mountain climbing. 06:28 And we will show different variations for it. 06:31 Let's get in the prone position here, our hands are under our 06:34 shoulders, and we are going to do it with our knees. 06:37 Put your knees towards your chest and then back down. 06:39 Again, two, three. 06:48 Now you want to step it up a little more. 06:50 Let's increase our temple. 07:00 Two more, excellent good job. 07:04 We call a mountain climbing because it's like climbing a 07:08 mountain and you feel it don't you? 07:11 It gets you and it is a definite exercise you will feel 07:15 it work in your upper body and stabilizing 07:17 your core muscles. 07:18 Let's do our next exercise. 07:20 Were going to do lying, go grab yourself a mat. 07:24 Put it right over here. 07:33 Go ahead and lay on your back and we will demonstrate it. 07:37 We will show the people. 07:38 Grab your dumb bells and you will have your arms straight up. 07:44 Go straight out to your side and come back in. 07:48 This will work is chest muscles, all his pictorial muscles right 07:52 through here, his shoulders and his arms are working 07:55 on this exercise. 07:59 That's excellent, good job. 08:01 Let's do this together okay? 08:03 Let's knock out 12 of these. 08:08 Here we go, ready, let's go. 08:09 One, two, three, four. 08:18 Now we both have our feet straight. 08:21 It is okay to have your knees bent if you want to and it 08:24 makes you more comfortable for you. 08:26 It will take some stress off your lower back. 08:32 Is that nine? No it was 10. 08:34 Two more, 11, 12. 08:39 Beautiful, that is a good job. 08:41 Let's jump up and do our mountain climbs again. 08:42 Let's get our stuff out of the way. 08:54 Okay lets go back to our mountain climbs again. 08:56 Let's do the slow tempo, one, two. 09:07 Three, four, five, 09:13 six, seven, eight, 09:20 nine, 10, excellent good job. 09:26 How are you feeling? 09:29 That Mountains getting a little steeper. 09:31 Next exercise were going to do is going to work our lats. 09:36 Go ahead and grab your dumb Bell. 09:42 I want you to turn to the side and get in a squat position. 09:45 Good, get your chest closer to the ground and flatten 09:48 your back out. 09:50 Now what you to row by pulling back. 09:52 Back down, now you notice people his angle. 09:56 It's at 90° when he is pulling it back. 10:00 Go ahead and stand up. 10:03 Now watch this people, from this angle here it's like you 10:09 have somebody in front of you telling them to come here. 10:11 Make that 90° here. 10:13 Full extension out and then tell them to come here. 10:16 All I'm doing is in this position doing it from here and 10:19 saying to come here. 10:21 So looks just the same, not your elbows out to the side. 10:24 Just from here and coming here. 10:27 Let's knock them out, let's do 12. 10:29 Here we go, let's go. 10:34 One, two, three, four, 10:38 five, six, seven, 10:43 and this is working our lats. 10:45 Eight, which are back muscles, nine, 10:47 10, and two more, 10:50 11 and our legs are stabilizing ourselves. 10:53 Alright let's mountain climb. 10:56 Let this time let's do it tempo. 10:59 Let's knock out 10 of them, here we go. 11:01 One, two, three, four, 11:07 five, six, seven, eight, 11:11 nine, let's go more, 10, 11:14 five more, one, two, 11:17 three, four, five. 11:20 Beautiful, good job. 11:22 How is that? I'm feeling that. 11:25 Our next exercise we are going to focus on our biceps. 11:31 Our shoulders all the same time. 11:34 Grab your dumb bells. 11:40 Were going to do bicep curls and then press up overhead. 11:45 Back down and back down. 11:49 Bicep curls, press up over your head. 11:52 And back down, and down. 11:55 Again, curls and press, down and come down. 11:59 You keep going and I will demonstrate at home. 12:03 Bring your arms back down to your side. 12:06 Hey Joel come in here a second because I want people 12:09 to see the proper form here. 12:10 The secret is the elbow stays in one position. 12:13 Imagine a pin going straight through one-side and 12:15 out the other. 12:16 Okay curl, the first part is actually curling. 12:17 He is elbow is not shifting or moving. 12:20 Now press up overhead, now watch this. 12:22 The bicep is lining up with his ears. 12:24 Bring them back down again, although way down. 12:33 Press up and press slightly forward. 12:34 Do you see how it is out of position? 12:35 You can see his ear and that's what we don't want. 12:38 Let's bring them back down again, straight down. 12:44 That is what we want to focus on what we are doing these. 12:45 Okay lets go, here we go, I'm getting my stuff. 12:48 Are you ready, let's knock out 12 here. 12:50 Here we go, let's go. 12:51 One, two, three, 13:00 four, five, we are just working our biceps. 13:08 Our shoulders, six, now you want to use appropriate 13:16 weight, if you do not have a dumb bell grab some cans of 13:18 peas, or you can do them without. 13:22 What number is that? 10, 11. 13:27 Let's call it 10. 13:29 Let's do two more. 13:30 Do you always do sets of 12 with these? 13:33 Ideally when I do them weights I keep my reps between 12 to 13:41 15, and when I do exercise without weights around 20. 13:45 That way we work on the endurance and it is a safe rate. 13:48 Even if you are a beginner doing 12 reps is not bad. 13:51 But the important part is, to start off with one set. 13:55 For your first time and then work yourself up. 13:57 Next week at a set, third week at another set. 14:00 People at home, it is so important to take your time with 14:04 this program that we have. 14:05 It's a little different than before that you might use to, 14:08 but it is empowering you with different ideas. 14:11 Especially to put exercises in your pocket so when you are 14:13 in any environment you can apply different things to keep 14:16 yourself healthier and active. 14:18 Alright let's go back to our mountain climbing. 14:20 Let's do tempo again okay? 14:22 Alright! Let's knock them out. 14:23 One, two, three, four, 14:27 five, six, seven, eight, 14:31 nine, 10, beautiful. 14:34 That's a good job. 14:36 I'm feeling great, now we've knocked out four exercises 14:39 and we are going to repeat them again. 14:40 Here's something, if you didn't notice, if you have any 14:44 questions, or you have anything that you want to know 14:47 more about, you can e-mail us at: 14:57 Okay lets go back to our lunges. 14:59 Let's knock these out again. 15:00 Let's do with our right leg first again and step out. 15:10 That's two, that's three, 15:19 Make our step a little wider, four, very good 15:25 that's five, six, 15:32 seven, that's eight, 15:40 if you want to be a little more aggressive 15:45 you can hold dumb bells, that's nine, along your side to 15:48 make it a little more challenging, okay here 15:54 we go last one. 15:55 Beautiful, good job! 15:57 Let's go back to our active rest, here we go. 15:59 This time will do slow tempo. 16:01 One, two, three, four, 16:12 five, six, seven, eight, 16:22 nine, 10, beautiful. 16:27 Okay grab your mat Trent. 16:35 Were going to do our laying flies. 16:41 I'm going to do them on my bent legs and Trent will do them 16:44 with his legs straight. 16:45 Arms straight up on top and then out to the side down and 16:47 bring them back up. 16:49 Were going to do 12 and that is one. 16:51 Two, three, four, 17:00 five, six, seven, eight, 17:11 nine, 10, 11, and 12, good job. 17:23 Let's get our dumbbells and Mat out of the way. 17:28 We are going to go back to our mountain climbing and 17:30 let's do tempo this time again. 17:32 Let's do 10 again, here we go. 17:34 One, two, three, four, climb that mountain. 17:38 Five, six, seven, eight, nine, 10. 17:45 Hey there's an advantage to do them faster you spend less 17:49 time on your arms. 17:51 Now the next exercise were going to is then bend up rows. 18:01 Let's get in our squat position again with our back flat. 18:04 Here we go, that's one, that's two, three. 18:07 Hey Joel come in here on this one Joel. 18:10 We want people to be able to see this again. 18:15 You see he is in a squat position, his back is not 18:17 straight particular, he's not bending at the waist, 18:20 he's keeping straight and his head as level and he is pulling 18:23 straight back towards him working all his back muscles. 18:26 Give me three more one, two, three. Put them down. 18:34 Mountain climbing, slow temple again, here we go. 18:38 One, two, three, 18:46 four, five, six, 18:54 seven, eight, nine, 19:01 10, beautiful and good job. 19:05 Bicep curls and shoulder press let's go, 19:11 how many? How many! Let's knock out 12. 19:17 Okay curl one, two, 19:28 three, four, five, 19:40 six, seven, eight, 19:52 nine, are you feeling brother? Good! 19:56 10, two more, 11, and one more 12. 20:08 Now let's get a little water break. 20:12 People at home, keep yourself hydrated when you are doing 20:17 any type of workout program. 20:19 You want to drink some water about an hour or so before 20:23 your workout so your body is hydrated while you're doing 20:27 your workout and it is very important why you are 20:29 continuing your workout to take some time and get yourself 20:33 sips through your work out. Sip water during your workout. 20:37 It's very good at keeping your body hydrated. 20:39 Here's the thing that people do not know about, you may 20:43 have certain types of drinks, like sports enhancement drink 20:47 that can help and assist you, but the best that you can do 20:51 when you are exercising more than 90 minutes out side in 20:54 extreme heat, and you are losing a lot of electrolytes, 20:57 those are the type that you are recommended to use but 21:00 other than that there's nothing better than good old water. 21:03 Hydrate yourself because that's what the body wants. 21:07 Give it what it needs in what it wants, drink your water. 21:13 Trent that was our workout, how are you feeling? 21:17 I feel beat but good. 21:19 People at home don't know this but you have this passion 21:23 for fitness and it has become a part of you, right! 21:30 As part of the program we want to emphasize that no matter 21:34 what you do, what your ministry is, 21:37 being active is part of it. 21:39 And the closer you come into having a better relationship 21:42 with the Lord, those things that you are passionate about 21:46 the gifts that God has given you and you could use those gifts 21:49 to glorify Him. 21:50 But being active is important for you to fulfill your 21:53 ministry, so tell people what you're passion you are 21:56 starting to do and what you are going to be working on. 21:59 I would like to get into training more like you do. 22:03 I totally agree with you that it is mind and body and 22:06 spirit, you can't have too and not have the other one. 22:10 You have to have them all in sync. 22:11 It's all about the relationship, isn't it? 22:12 If the body is sick the mind is not functioning properly. 22:16 So your goal is one day to use fitness as a way to reach 22:20 people for the Lord? Absolutely! 22:22 Boy that is awesome, that is so exciting to hear. 22:24 It is so exciting to hear that. 22:25 Now we are going to check out our wellness tip and learn 22:28 about exercises and stress. 22:37 Don't approach workouts as drudgery or opportunities to 22:40 compete, stay relaxed and don't over train. 22:43 Know when to take a break. 22:51 Hey Trent wasn't that funny that you said to exercise 22:53 helped you to reduce stress in your life? 22:56 Yes it helps a lot. 22:57 Okay lets go into our stretching time, are cool down time. 23:01 Let's get the mat, actually let's do it without the mat. 23:04 We are going to show you how to stretch your triceps. 23:07 Go ahead and turn to the side right here, turn this way 23:10 so people at home can see. 23:11 Your hands over your head, now when he's doing this 23:15 place your other hand down on your elbow and pressed down. 23:18 This is going to nice good stretch of his triceps which 23:21 is exercise we did when we did our shoulder press, 23:24 they are firing the there. 23:26 Are let's go ahead to the other side. 23:31 Let me do mine with you, here we go. 23:35 How long do we hold these? 23:36 Once again you want to hold your stretch between 20 and 30 23:38 seconds, excuse me 30 and 60 seconds. 23:41 It takes about 12 seconds for your sectors in your body to 23:45 realize that you are not trying to do damage to your 23:48 muscles and then they will start to relax. 23:50 Did you know that? 23:56 Let's go straight across. 24:04 The other side. 24:12 Now let's do a hamstring stretch I want you to put 1 foot 24:14 forward in front of the other one. 24:15 We are going to sit back and put our hand on our bent leg. 24:21 I want you to push your glutes back toward you, you should 24:27 feel a stretch in your hamstrings. 24:28 I'm going to show you at home by twisting this way. 24:31 You are placing your hands on your bent leg. 24:33 This is a variation of doing a stretch if you are outside 24:37 in the Park, or in your office you can't lay on the ground, 24:40 but this is a way of doing a stretch, 24:42 stretch your hamstrings. 24:43 How are you feeling from those? I'm feeling great. 24:45 Let's do our quadriceps stretch. 24:47 Go ahead and face me and put your hand on my shoulder 24:51 to assist you. 24:52 Grab your ankle with you that hand and bring it back 24:57 behind you, now watch this people. 24:59 A lot of time people like with their heels right back into 25:07 their glutes, you don't want to do that, keep a space 25:09 between and you want to come back at the hip. 25:12 Keep your torso straight and you'll feel the 25:15 stretching your quads. 25:17 Are you feeling the difference? Yeah! 25:18 If you need me, or find a wall or something to support 25:21 yourself because it can be hard to do by yourself without 25:25 balance, now you have much more balance. 25:27 Use a chair, use a wall, use a door frame to assist yourself. 25:30 A lot of times I see people cross their arm and cross 25:34 their leg, I don't quite like that because it's dangerous, 25:36 because you are placing an extra rotation on the knee. 25:39 It is not designed to rotate that way, when you do the same 25:42 leg in the same arm you keep it straight back. 25:45 Okay lets go ahead and do the other leg. Come back at the 25:48 hip and keep your upper torso straight and that allows you to 25:52 get a good stretch at the quadriceps. 25:58 How are you feeling those? It feels good! 26:05 Trent, it has been great having you. 26:08 Cassie what has been a blast. 26:10 Trent thank you for coming man and it was good having you 26:12 here and I will be looking forward to spending more time 26:14 doing another workout. Absolutely! 26:16 But Trent I want to commend you once again for taking the 26:19 initiative to invest more time and learn more about your 26:22 passion because you want to use it for the Lord. 26:25 You're inspiring me. 26:27 Man I need all the help I can get. 26:29 We need more ambassadors for the Lord in health and fitness. 26:33 Seeking a relationship with God should be our 26:35 number one goal. 26:36 But do you know who He is? 26:39 To fill your God-given purpose in life you need to first 26:42 understand His love for you in His power to work through 26:45 you in order to make an impact in this world you must 26:49 first seek God. 26:50 This is Casio reminding you that action is the 26:53 key for life. 26:55 It is my prayer that the Lord gives you strength and 26:57 encouragement to take action every day. 26:59 God bless, thank you for watching, see you next time. |
Revised 2014-12-17