Participants: Casio Jones (Host), Monique Anderson
Series Code: AFL
Program Code: AFL000008
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00:30 Hello my name is Casio Jones.
00:32 And you are watching 00:33 Action 4 Life. 00:34 Listen, on today's program 00:36 I have a very special 00:37 guest with me, someone who 00:38 is very dear to me. 00:39 You will enjoy our relationship and hope it will be a fun 00:42 time for you to see how family can work together. 00:45 But first I want you to check out this segment we did. 00:48 Some of you might say, hey, the weather outside might not 00:51 be what I would like to exercise in, but here's a place 00:54 that you can do no matter what it is like. 00:56 It's a great place to exercise, but here's a little tip. 00:59 You better leave your wallet home. 01:00 Let's check this out! 01:25 We're here in the Marion Mall and we are talking about 01:27 Mall fitness, that's right. 01:29 Using the Mall as a place to be physio active. 01:32 We're here with Dutch, and Dutch tell us why you choose 01:35 to be active in the Mall? 01:37 It's raining outside today man! 01:39 Ha, ha, ha, it is cold. 01:40 It's not so cold but it is raining outside. 01:43 Usually I walk outside and try to go about 21/2 to 3 01:46 miles a day and when it rains, or it's too cold, 01:50 I come in the Mall and walk around and see the people. 01:52 Today I am fortunate enough that my grandkids came. 01:54 So we are having a great time with them as well. 01:57 So it is a combination of having fun with the grandkids, 02:00 and being active at the same time? 02:01 Absolutely! Absolutely. 02:03 I eat too many groceries so I have to walk a little bit 02:08 to work on it. 02:09 You know, he made a good point. 02:11 I want to eat so I need to make sure I'm burning it up. 02:14 Absolutely! What goes in must be burnt out because if 02:16 you don't its stores. 02:18 We are trying to reduce the storage. 02:20 Exactly, it's that exactly. 02:22 How often are you physio active? 02:27 Everyday! Every day you're doing something? 02:28 I don't miss a day. Excellent now how old are you? 02:31 I'm 61. 61, well you are young. 02:33 Well relatively speaking. 02:35 Relatively speaking you are young. 02:37 So that is a perfect sample. 02:38 Thank you so much Dutch you are what we will call someone 02:42 who is striving to not find excuses. 02:46 It seems like you make the attempt every day to do 02:48 something. Some days it's hard. 02:50 Some days it is really, 02:51 really hard to make the commitment. 02:54 When the snow is flying, and everything is going on, 02:56 it's tough but you have to set your mind that you are 02:59 going to do it and it becomes as much a part your day 03:02 as brushing your teeth. 03:03 Thank you, now for those of you who are sitting at home 03:07 and figured I didn't do something today. 03:09 And the weather forecast says it's going to rain for the 03:13 next four days, utilize your Mall and take the advantage of 03:16 an opportunity that it supplies for you today, tomorrow, 03:19 and the next day you can be more physio active. 03:22 If old Dutch can do it, you can do too! 03:24 That is awesome, thank you Dutch. You bet! 03:26 I appreciated it. 03:34 That's right, if old Dutch could do it, so can you. 03:37 Okay, we did our warm-ups already. 03:39 Like the ones you do at home, do your warm-ups while we 03:42 are doing our segment, get some blood flow, jumping jacks, 03:45 walking in place, walking around your living room. 03:47 Do something, chase your kids and have a good time warming 03:49 up and we will have a great workout. 03:51 With me today, like I said, someone very special to my 03:54 heart, is my cousin Monique. 03:57 How are you doing cousin? 03:58 I'm doing great Casio. I'm allowed to give you a hug. 04:01 You are a relative, and I'm glad you're here 04:03 with me on the program. 04:05 I glad your here today and I am excited and we are going 04:07 to have a good workout. 04:08 Do you know what is funny? 04:09 Our grandmother has been an inspiration for us both 04:13 growing up and she turned 90. 04:16 Just turned 90, turned 90 and sister Anderson she has 04:20 been a vegetarian for many years. 04:22 I don't even know how long. 04:24 Over 60 some years, right? About that. 04:26 She has been an inspiration for us in our family. 04:27 As a role model of living healthy. 04:30 So I am very blessed to have my cousin with me today. 04:33 I'm kind of excited. 04:34 It's kind of blood here. 04:36 You have to take it easy on me today Casio. 04:38 Just because we are related. 04:41 Okay here we go, our first workout exercise we are going 04:43 to do today is going to be our bands today. 04:45 And I'm going to use a special device 04:47 called a Workout 180. 04:48 I want to show you something new. 04:50 We are going to do a double arm curl with our side lift. 04:53 Okay grab your bands, come and stand over here so we can 04:55 show everybody at home how to do this exercise. 04:56 You put 1 foot inside the band. 04:59 She's going to curl up which is the first part of the 05:04 exercise, and you will bring your arms down, 05:06 and bring your arms together and rotate in and hold. 05:09 Lift this leg out to the side. Very good! 05:13 Okay back again and curl up, bring it back down, 05:16 and lift out to the side. 05:17 Now she's curling up and working her biceps. 05:19 Now she's doing in abductor, working the side of her legs 05:23 when she is lifting it out and again balance is taking place. 05:27 Her other leg is stabilizing her body, she is actually 05:30 working her toes, her ankles, her knees and her glutes. 05:33 Once again we are getting a very complete body workout. 05:36 Are you alright? I'm feeling it! 05:38 Now slide over a little bit there. 05:40 This is one of my cool devices a friend of mine invented. 05:44 It is a balanced device that you can do a whole bunch 05:48 different things with and we are going to do them together. 05:49 Are you ready to get going? Ready! 05:50 We are going to do 10 each side okay? 05:51 Alright let's curl up, side lift, that is one. 05:56 2, 3, 4, 06:05 5, I love this one, 6 06:11 Oh, I am feeling the burn already. 06:13 7, 8, two more 06:18 9, and one more, 10. 06:23 Now we are going to the other side. 06:24 Go ahead and switch your legs. 06:27 Are you ready to get going again? 06:29 Here we go, we are going to curl up. 06:31 1, 2, 3, 4 06:40 5, 6, now you can feel these in your legs. 06:49 7, 8, 9, 10. 06:57 Excellent, good job! 06:58 Now move your band out of the way. 07:01 And we are going to do something different. 07:02 This active rest when you reach part of our program 07:05 where we do what I call active rest. 07:07 We are going to do something to stimulate our heart 07:09 and let our muscles get a chance to rest. 07:10 We are going to do a full body movement to get our blood 07:14 flowing and our heart working. 07:15 Were going to do one that is called real lunges. 07:19 We are going to step back with our right leg, 07:23 and come across and step back with the other leg. 07:26 Now you can bring your arms up to the front. 07:35 Alright, I can do this, I like this. 07:42 Now we are going to do this for 30 seconds. 07:47 Now you say hey Cassie I need something a little more 07:49 challenging, you stay there, I'm going to take 07:52 it up a little bit. 07:54 So are going to do a jump, jump more into it. 07:58 And jump more into it, a little more explosion into it. 08:06 Excellent, good job! 08:07 How did that feel? I felt it in my arms. 08:10 I feel it my legs. 08:11 Just moving your arms makes you actually feel those. 08:13 Okay go ahead and grab your bands for our next exercise. 08:15 Come in that position again so I can demonstrate how 08:17 this exercise works. 08:18 I want you to use only one handle and 08:22 put it behind your head. 08:24 Neto, can you come here for a second? 08:27 So the people can see the shot right here. 08:31 What is going to take place he she's going to isolate 08:33 and work our triceps. 08:35 Elbow stays in one position, she is in a neutral 08:38 position with her grip, and notice that she is 08:41 only using one handle. 08:43 So you are allowing the resistance of the band, 08:45 to go all the way out, stretch it all the way out because 08:47 the more you make it tight, the more resistant on the band. 08:50 So we only put one leg on the band to hold the band 08:52 in position and she's going to keep her elbow, bring 08:56 your hand to your elbow and keep it nice and straight. 08:59 Push it straight up, isolating right on your triceps. 09:02 Do you feel that? Yeah I really do. 09:04 That is the first part of the movement, 09:05 the second part of the movement you are now going to 09:06 lift your left leg forward. 09:08 So press up first, then lift your left leg up. 09:13 So press up and lift your legs straight up. 09:18 High as you can. 09:22 One more, you're starting to feel these already. 09:25 I am! Okay back in position again. 09:28 Here we go, once again I'm going to use my 180. 09:32 Mine will look a little different, here we go. 09:34 Ready to work? Ready! 09:36 Our first one is to press up, that's one. 09:38 Come down lived left foot up, 1. 09:41 2, 3, 4, 5 09:50 6, 7, 8, 10:00 Looks like you're having fun Monique. 10:03 9, 10 okay go ahead and switch legs. 10:06 And switch arms. 10:08 There go ahead and slide it out the other side. 10:10 Get your hands in position, and if you need to, 10:12 support yourself with your elbow. 10:13 Once again you can support yourself right here in 10:16 your elbow as you are going through. 10:17 Are you ready to get going? I'm ready! 10:19 Press up, that's one. 10:20 Right foot up. Oh I forgot that one. 10:23 That's alright keep going. 10:25 2, 3, 4, 5 10:34 6, 7, 8, 9 10:44 10, good job Monique! 10:49 Alright! Let' go to our active rest. 10:53 Alright, 30 seconds, here we go! 10:54 Right leg back and let's go. 10:59 Now I remember, in Brooklyn, we used to have to walk 11:04 down to church, do you remember that long walk? 11:07 I remember much walking, and grandma really made 11:10 us walk a lot. 11:11 She had a car but you would never have known it, 11:13 we walked everywhere. We walked everywhere! 11:17 That's the difference being in the city like New York, 11:18 there is always somewhere that you can get around. 11:20 You could ride the bus or find some type of transportation, 11:22 but walking was always the best thing. 11:24 Excellent, good job! 11:26 Let's go onto our next exercise. 11:28 We are going to use our bands again 11:30 and do a shoulder press. 11:31 Bring your band into position. 11:34 Put one foot in Monique, 11:37 and we are going to do a shoulder press. 11:39 Straight up, step through and we are going 11:41 to press straight up overhead. 11:43 That's one, 2, 3, 4 11:49 Excellent Monique, 5, 6, 11:54 7, 8, oh I'm feeling it. 11:57 9, give me five more. Oh! 12:00 Five more, I'm going to spot you. 12:05 1, 2, 3, 4, and five. Good Job! 12:09 Oh, I like these bands, they really do the job. 12:12 You can do a lot with them, alright 30 seconds. 12:14 Ready let's go, start with that right foot. 12:20 So my mom, her aunt, aunt Eleanor, she was always the 12:27 Health Temperance person in church. 12:28 And that really carried down to me. 12:30 It's one of those things that you do not really understand 12:33 the path that God has for you. 12:35 Each one of us has a calling. 12:37 It's tied in with Him so He can continue to reveal what 12:41 your passions are. 12:42 Those passions He gives you, are your gifts. 12:45 They really are. And you will use them one day! 12:47 He will prepare you for that. 12:49 Aunt Eleanor really encouraged me to eat healthy too. 12:51 She used to sit us down with a bowl of collard greens. 12:54 You know what collards are, it's like greens, like spinach. 13:00 Isn't that funny? I love that. 13:02 And I want you to do one more exercise. 13:06 Here, lay on your side, and we will work our abs. 13:10 Now to do this exercise properly you are going to 13:13 position your elbow right at your shoulder. 13:15 Your other arm is positioned right here, 13:17 to support yourself. 13:19 Hey Neto come here so people at home can see this. 13:22 Once again this arm is support her this is the base here 13:26 this hand is to sustain herself. 13:28 She is going to lift her hip up towards the ceiling. 13:31 This is working all her oblique's on this side. 13:35 Are you feeling that? I sure feel it! 13:37 Okay go back down and then we are going to raise 13:38 back up again. 13:40 Like string pulling you up and back down. 13:41 Now one more time, push up, you do not want to use 13:44 your triceps, we want to work on our oblique's. 13:46 So focus more on lifting up from your hips, 13:49 and use this just to support you okay? 13:51 Alright let's knock these out, let's do 10 each side. 13:59 Ready, here we go. 14:02 1, 2, down, up, 1, 2 14:06 down, up 1, 2, and down 14:09 1, 2, and down, five more. 14:13 1, 2, and down, 1, 2 14:16 and down, are you feeling those Monique? 14:19 I really do feel it. 14:20 1, 2, and down. 14:21 Two more to go. And one more. 14:25 Go ahead and spin around on the other side. 14:27 Now the goal when you are doing these, 14:29 find your range of motion that is comfortable for you. 14:32 Some people go a little higher, but find what is a 14:34 safe range for you as you are doing this exercise. 14:36 Are you ready to get going? Here we go. 14:37 That's one, 2 hold. 14:40 Here we go up hold 1, 2 14:43 and down, now this side is stronger. 14:45 1, 2, and down, five more to go. 14:49 1, 2, and down 14:51 pull it up, 1, 2, and down. 14:54 1, 2, and down 14:57 1, 2, and down, one more. 15:00 1, 2, and down, excellent, good job! 15:02 Now what was you said about that? 15:04 It was easier to do it on that side. 15:06 Like I said before there is always a dominant side. 15:09 Let's go into our active rest again. 15:12 Right foot back first, ready let's go. 15:18 So Monique, how long have you known me? 15:24 Casio my earliest memories 15:25 I think was you doing 15:28 something with one of my dolls. 15:29 You was using it as a slingshot. 15:35 So there I am all the record, I destroyed her dolls. 15:37 I got to find a way to can get back at you. 15:43 Let's get some water. 15:50 Listen, people at home anytime you are doing our program 15:53 and you feel like you need to 15:54 take a break go ahead and 15:56 stop, I want you to work at 15:58 your own pace and have fun. 16:00 Learn something new and figure out 16:02 how you can apply to your life. 16:03 If you have any questions, 16:05 or want to know more information 16:08 about it, go ahead and send us an e-mail. 16:09 We would love to answer your questions 16:11 on our show one day. 16:12 You can send it to: 16:21 Are you ready? I'm ready! 16:23 Let's start at the top again. Okay I'm ready! 16:25 Grab your bands. 16:26 Monique I'm very proud of you, you are doing a very 16:30 good job today. 16:31 Okay thanks Cassie I'm doing my best here! 16:33 I'm really doing my best. 16:34 OK were going to do one leg in and do our curl, and down 16:38 and a side lift, that is one. 16:40 2, and 10 each leg, 3, 16:46 4, 5, 6, 16:55 7, 8, 9, one more. 17:01 Okay switch legs. 17:07 I think grandma would be real proud of us too. 17:10 Yeah I think she would. 17:11 Okay here we go, pull up. 17:13 We'll have to make sure that she watches this one. 17:19 Hey it is our grandma, we can talk about her. 17:21 And bump her up, we are proud of her. 17:23 90 years old and still kicking. 17:25 You know one thing I like to tell people, they say hey 17:28 Casio, is it too late for me to do something? 17:30 I said no, as long as you have air in your lungs, 17:33 you can still do something. 17:34 The Lord still has you around for a purpose, 17:36 so conditioned yourself and get in better condition. 17:40 Let's go into our active rest. 17:42 Here we go, 30 seconds, right leg back. 17:50 Once again if you want to explode, bounce into it. 18:05 You're doing good cousin. I'm having fun. 18:08 Were getting a good workout and I'm having fun. 18:13 This is a lot of fun. 18:14 That's it, good job! 18:18 We are going to move on to our next exercise. 18:19 Were going to do our triceps with one leg raised again. 18:27 Around to back and support your elbow again. 18:30 Ready, let's go, triceps up, front leg kick, 1 18:33 2, 3, 4, 18:44 5, 6, 7, 8, 18:53 9, 10, you know Monique, I think my first grade teacher 18:59 would be very proud of me. 19:00 You have the other leg, you will be off-balance doing 19:04 one side and not the other. 19:07 There you go, ready! 19:09 In position, let's go to work. 19:11 1, front leg, 2, 19:17 3, 4, 5, I was going to say 19:24 my first grade teacher would be proud of me 19:26 because I'm able to count to 10. 19:28 8, 9, and last one. 19:39 Active rest again! 19:41 Here we go step to the side. 19:47 At Montgomery First Seventh-day Adventist school in 19:49 Montgomery, Alabama. 19:51 I don't think I was born yet so I don't have any idea. 19:53 Oh wait a minute, did I just say I'm older than you? 19:56 You are absolutely older than me. 19:58 Come on Monique, you know you are older than me, girl. 20:03 Now look at me viewers, you guys know I'm not. 20:05 Monique, look didn't you say the other day someone 20:10 thought you were like 14? 20:11 Well maybe not 14 but somewhere around there. 20:14 We won't say how old I am. 20:20 You know Monique actually it's amazing, some people 20:23 might think it is genetics, but I like to think it's 20:26 actually good habits. 20:30 Okay straight up, we can press straight up. 20:32 Let's do 15, we did 15 last time, are you ready? 20:35 Straight up, 1, 2, 3 20:40 Oh Casio I'm feeling them! 20:43 4, 5, 6, okay I'm coming. 20:49 This is eight. 20:50 You have to do 15 of these? 20:52 I'm right here to support you. 20:53 10, here we 1, 2 20:56 you do it, push, 3, 21:00 keep pushing, 4, one more and five. 21:04 I'll tell you what you won. 21:06 You didn't quit you kept fighting. 21:09 I didn't quit! 21:10 With assistance you can accomplish everything. 21:12 That what God tells us. 21:13 Philippians 4:13, I can do all things through Christ who 21:16 strengthens me. 21:17 I believe that! 21:19 Okay lets kick back again, ready go! 21:23 You're making me look bad cousin! 21:25 You could never look bad. 21:37 You know grandma had a really big garden in Brooklyn too. 21:40 And that was something that was unheard of. 21:41 Yeah she had a really big house. 21:44 It took up the whole side of the house didn't it? 21:47 Yeah, she grew a lot of corn, all those greens. 21:50 I know those greens was good to see examples of somebody 21:52 planting outside, even in the city. 21:54 So it gave us a sense that we could do it, anybody could 21:58 do it and we had fresh food right there. 22:00 Go down to the Garden pick up your vegetables and 22:02 cucumbers and tomatoes and everything. 22:05 Alright here we go, let's do our side planks again. 22:07 This is the last one. 22:12 Okay, here we go let's knock out 10 on each side. 22:16 Are you ready cousin? I'm ready. 22:18 Let's lift them up here we go. 22:19 One, hold 1, 2 and down. 22:23 Hold 1, 2 and down 22:26 Hold 1, 2 and down. 22:28 Hold 1, 2 that's 5. 22:30 Hold 1, 2 that's 6. 22:33 Hold 1, 2 and down. 22:35 Hold 1, 2 and down, 22:37 Hold 1, 2 and down. 22:39 Hold 1,2 and down, scoot around on your other side. 22:46 Are you ready to get going? Here we go. 22:47 Let's go to work. 22:50 Hold 1, 2 and down. 22:52 Hold up, 4, 5, slow down a little Monique. 22:58 Hold, good 6, make it work. 23:05 9, and last one and hold it good. 23:07 Good job, that's a good job. 23:12 Let's get to our active rest. 23:16 Now we're going to continue on with our active rest 23:19 in between every exercise. 23:20 If you feel like you can't make it through, stop, 23:22 and catch up whenever you can jump back into 23:25 the workout with us. 23:26 Okay lets two or 30 seconds here, ready let's go! 23:34 I'm loving this Monique. 23:35 I'm enjoying it myself Casio. 23:37 I have got a good workout today. 23:39 You know it's good hanging out with you, 23:40 we need to do this more often. We should! 23:44 I'll make sure to get you from behind, 23:45 I get you in front of the camera. 23:48 10 more seconds, how are you feeling girl? 23:51 I'm feeling it! There you go! 23:52 Full extension out. 23:57 You keep going, now for you at home we are going 24:00 to go and check out this cool wellness tip. 24:01 Check this out! 24:14 Eat slowly. 24:21 It's so important how you fill your body, and what type 24:25 of food you put into your body. 24:26 How often and when. 24:28 Eating, I enjoyed eating, don't you? 24:32 I enjoy eating too. 24:33 Okay this is the part of our program that we cool down. 24:37 And I think it's a reward for our muscles and a reward 24:40 for our body doing such a good job today. 24:42 Monique you did a great job. 24:43 Thank you so much. You are awesome! 24:45 Here's a different one, you actually find yourself outside 24:49 and don't know where to sit. 24:51 We are going to do a little bounce. 24:52 Cross your leg and sit back a little bit. 24:58 It's a squat and you will stretch it into your glutes. 25:00 Do you feel that Monique? Yeah I feel it in my back, 25:03 my legs and my ankles too. 25:05 I'm trying to stay balanced. 25:09 Okay put your foot down and lets to the other leg. 25:13 Okay I know you guys at home say it looks a little too 25:16 advanced, but you never know, you might find yourself 25:18 in a situation where you can't get on the ground. 25:21 You may want to stretch those glutes because it feels 25:23 tight and you can stretch them out where you can. 25:29 That's excellent, a good job. 25:31 Now let's do our triceps stretch. 25:32 Hands overhead, push down right here full range, 25:37 as you can, and we will rotate as you can. 25:40 Put stress on that elbow to push down. 25:42 You should feel your stretch in your tricep. 25:44 Once again, when you are doing your stretching, 25:46 you never want to position yourself where 25:49 you are forcing it down. 25:50 Just make a mild discomfort, put a little stress against 25:53 that tricep and let it relax. 25:55 Okay lets do the other arm. 26:05 You are so funny, I can't believe you are my cousin. 26:13 Now let's do those shoulder rolls. 26:19 This can be an exercise for some people, 26:22 but we want to go through and get a dynamic stretch by 26:25 going a full range of motion and stretching them out. 26:28 Now are going to get shrug our shoulders up and down. 26:30 And relax. 26:33 I want you to hug yourself, get a big old hug. 26:37 Reward yourself, you did a good job. 26:40 Get a good stretch and hug and yourself. 26:42 It's okay to love yourself, there's nothing wrong 26:44 with loving yourself. 26:45 If you can't love yourself, well it is okay. 26:48 God loves us. 26:49 God loves us and we should love our self. 26:50 If God loves us we should love ourselves too, right? 26:53 A lot of times people view themselves in a negative way. 26:55 You shouldn't do that. 26:57 Exercising gives your body a sense of being recharged. 27:00 When you exercise blood pumps nutrients throughout your 27:04 body and bursts of oxygen is delivered to every cell. 27:07 Your body cells are celebrating and feel great. 27:11 Exercise is like plugging it into your 27:14 power device dock station. 27:16 This is Casio reminding you that action is the key for 27:19 life and it's my prayer that the Lord gives you strength 27:21 and encouragement to take action every day. 27:24 God bless, thanks for watching and 27:27 I will see you next time. 27:28 Keep flexing your faith muscles brothers, Bye Bye! |
Revised 2014-12-17