Participants: Casio Jones (Host), Nadine Brooks
Series Code: AFL
Program Code: AFL000047
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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. 00:30 Hi! My name is Casio Jones 00:32 and this is Action 4 Life. 00:34 It's a great program we're gonna have 00:36 for you today, so grab your dumbbells 00:38 and get ready for some fun. 00:40 We're gonna show you how to 00:41 do some simple exercises. 00:42 The only thing it requires is just dumbbells 00:44 and yourself. We're gonna do upper body, 00:47 lower body exercise all combined together. 00:49 We're gonna do active rest, 00:50 but first let's go and checkout this wellness tip. 00:53 You ready, let's go and find some information. 01:00 Drink water during your exercise workout 01:03 to prevent possible dehydration 01:05 during aerobic exercise activities 01:08 it is not uncommon to experience sweat losses 01:10 of 1.5 pounds per hour. 01:19 Well there you go. Now you understand 01:22 why Christ called himself the living water. 01:24 See your body cannot live without water 01:26 and we cannot live without Christ. 01:28 Isn't that awesome? Very awesome, 01:30 and with me today is my friend Nadine Brooks. 01:34 Nadine, how you doing? Excellent. Excellent. 01:36 Nadine, so you are a student, 01:37 I mean just regular student you're in your 01:39 master program. Absolutely, and so what 01:42 are you getting your Masters in? 01:43 Athletic Training and Sports Sciences. 01:45 Can you say that four times? No. I mean, 01:48 I mean that's pretty good. 01:50 Okay, for viewers at home, 01:51 what actually does that mean? 01:52 It entails working with athletic population, 01:55 okay, so just like physical therapy, but we, 01:58 when athletes get injured, we're the ones 02:00 to help rehab them, right, educate them 02:02 on proper training and form, and prevention. 02:05 Prevention okay. And that's the key thing, 02:06 prevention. Prevents, we want to keep a 02:07 healthy athlete, yes, on the field, 02:10 he is more productive, he is scoring more points 02:12 and the team wins more right. Absolutely. 02:14 That's the whole experience. That's right. 02:15 That works together, but you got to remember 02:17 athletes are people too, so to have to have 02:20 somebody there with the compassion of heart 02:22 who's administers them, healing them 02:23 and helping them. Which is a very important role. 02:25 Yes. I like that, I like that. Okay. 02:27 Are you ready for a workout? Yes I am. 02:28 I am ready for workout, are you guys ready for 02:30 a workout? I hope so. What was that, 02:32 okay you scared me a second. 02:33 Okay! We're going to do a warm up with you 02:35 and we're going to do something very basic 02:37 like how you enjoy, our jumping jacks, 02:39 do a great warm up, they get your lower body, 02:42 upper body at the same time. 02:43 Ready to do about 20? Yes. Okay here we go, 02:45 1, 2, 3, say, 4, 5, 6, 7. This will be 02:53 the whole workout of its. 8, 9, 10, 02:55 you ready to quit after this one. 02:56 No. 2, 3, 4, 5, 6, 7, 8, 9 and 10. 03:05 Now to the 10 you have to put 2 tens together. 03:09 See I was found it's easier to count by 10s 03:12 or by 5s just seems like its less. Okay. 03:15 Because when you start doing 14, 15, 16, 03:19 I cannot roll on your tongue and makes it 03:21 like so long. But you wanna go 03:23 5, 6, 7, 8, 9, 10. Oh yeah we done, 03:27 That's good. Any how, so one more warm up, 03:31 are you ready for another warm up. 03:32 Okay! Let's do something that's really fun, 03:35 so we gonna do a lunge exercise in our workout. 03:38 This to like a grouch out, Just slide this back a bit. 03:41 It's just gonna be a, this one is new for me. 03:42 This more like a shuffle with our legs. 03:46 Okay! Full dynamic warm up, yes, dynamic warm up. 03:50 Poor girl you throwing those big words 03:52 out for this. You like that. That's right. 03:55 I like it too. You're showing your edge 03:56 to me Nadine. I like that, for you're correction, 04:00 we're using more movement and getting 04:02 the muscles to really get them firing up. 04:04 Two more and one more. Oh, good job, 04:08 alright remember when you're warming up 04:11 your whole focus is to get blood flow, 04:14 get your heart in moving just a little bit 04:16 and pound out. Sometimes people walk, 04:18 sometimes people jog, whatever you like. 04:20 Just do as you warm up. 04:22 Alright, our first exercise is called a lunge reach. 04:26 A lunge reach. Okay, let me show how 04:27 we demonstrate. Okay! You gonna put one 04:29 foot slightly off the ground 04:30 and you're whole body is is gonna 04:31 forward down and come right back up. 04:35 This is gonna work, my toes gonna fire, 04:38 my ankle is gonna fire, my knee is gonna fire, 04:41 so from my one leg, the whole left side of 04:43 my body is gonna be like what are you doing? 04:46 That's the exercise. What can we do 04:48 with the back, how should the back be around it. 04:50 The back you wanna keep no, 04:51 you never wanna do anything around. 04:52 You wanna keep them everything nice 04:53 and neutral and flat. Keep your head 04:55 position nice and flat, and everything goes 04:56 down flexing at the hip not at the waist. 05:01 Here is the difference. Flexing at the waist 05:04 is this. Flexing at the hip, 05:07 is this and whenever you're doing exercise 05:10 it's so important to have flection at the hip. 05:13 It protects your lower back. Yeah. Right. 05:16 Hey! Do you know how you wanna know? 05:18 If you have a back injury, 05:19 you're gonna do flection at the hip, 05:21 because you can't move your back. 05:23 Oh. Where is somebody who is have a 05:25 low back ache, how they move. 05:26 They go like this. Automatically 05:29 they'll do it. Yeah, they, They fleck at 05:30 the hip, because the backs in pain don't know, 05:33 so to prevent injuries let's go into fleck way. 05:36 First here. Carry dumbbells, let's go and do 05:38 five each side. Okay! Take out right foot off 05:41 the ground first. Let's go down and work. 05:43 Here we go and one you know this remind me 05:47 when I was a kid 2 you count and I will talk. 05:51 Okay. This 3 back in the 70s they had 05:55 like this peacock thing was like that used to bob 05:58 up and down on people's dash boards. 06:00 And that's was five. Okay that was six. 06:03 This was size that remind me of that 06:05 peacock had that little straw head on top of it. 06:08 Have like the red bottom of the fluids 06:10 and it's the bob up and down. 06:12 Okay work on your balance Cassie, 06:14 here we go. What number is that? That's 3. 06:17 Here we go, is that 4. And one more. 06:20 Okay! These exercise constant challenge 06:23 your balance. Which is kind of fun. 06:25 I like challenges. Balance is, 06:27 I would say balance is an exercise, 06:29 I mean a component of the body that's 06:31 very underrated. People aren't giving us texts 06:34 about. As we get older and our family members 06:38 get older we lose balance and a lot of time 06:40 people realize this is grandma or auntie fell 06:44 and broke a hip. Somebody has do strength, 06:46 but a lot of has do a balance, 06:48 do balance yeah. And balance is something 06:49 that you can reprogram your body. 06:51 The brain is a crazy system God's created up 06:54 here, It's a building. If you stimulate it, 06:56 it will reconnect and keep things going again. 06:59 Okay. That is awesome Jumping jacks, let's go. 07:01 Here we go its 1, 2, 3,on activeness, 07:05 4, 5, 6, 7, 8, 9, 10 two more 11 and 12. 07:13 Alright I have to get two more count right, 07:16 last minute did I yeah I did back up here let's go. 07:19 Alright, now I'm gonna do a modify, 07:22 just because I can, show the people at home, 07:26 alright. You put your right toe down 07:29 and its gonna create more stability. 07:31 Okay same action down and up here's one down 07:38 and up this 2 down and up this 3, 07:45 down and up this 4 and down and up and 5. 07:52 You really feeling in hamstring. 07:54 In hamstring. All the way down, 07:55 all way down and people say look that 07:56 is like a dead lift. What a kind is, 07:59 but what we're doing this by having a leg 08:00 off the ground you get more over that 08:02 hip flection of going down. 08:04 Okay let's go switch legs and I'm gonna 08:06 do it your way. Oh my way okay. 08:08 Here we go, Here we go. 08:09 If you wanna do it way you might wanna bring 08:10 the leg up just a little bit more. 08:11 Hey, just leave me alone, this is my way. 08:13 Here we go and its 2. And you know 08:17 how she's bringing her leg up higher 08:18 which is great, 3. If you have the ability 08:22 and you're that flexible. 08:23 Get right down. Four and one more 08:26 and five excellent good job. 08:28 Do it, but remember listen to your body 08:31 that's the key. If your body is telling 08:33 don't push yourself a little bit, 08:36 but understand if my form is starting 08:38 to sacrifice comeback down to a lower level 08:41 that you can manage. Jumping Jacks 1, 08:43 2, twelve this time. Okay, 3, 4, 5, 08:48 I like what you're mentioning about 08:49 you know balancing it's good for, 08:52 it's good for any age, 6, 7, 8, 9, 10, 11 and 12. 08:55 You know you use to seem them as 08:57 a kid, parents spend a lot of time taking 08:58 you to gymnastics or cheer leading 09:01 or that sort of thing, that really cooks lots 09:03 of balancing and that gets kids doing 09:04 tumbling at a young age, but we forget 09:07 this is something must continue. 09:08 Right. Even when you're sitting at your desk 09:10 with a quite balance but you don't understand that. 09:12 Yeah right. You know when you're coming out 09:13 out of a shower you slip on the wet floor 09:15 that's balance, because your body 09:17 is reacting to that you don't have 09:19 strong balance, you fall and hurt yourself, 09:21 right, so there are a lot of factors 09:22 that comes into play that deals with balance 09:24 and we just have a look until we're in that 09:27 situation and then our body is not trained 09:29 enough to respond to it and may cause the 09:31 injury. You know we had a lot of, 09:32 a lot of stuff we're doing the weight bearing 09:33 that's excellent, because as we get older 09:35 osteoporosis, it just came to my understanding. 09:38 Excuse me you have to explain to people 09:40 at home and say words like that. 09:41 What does that mean? It's bone loss. 09:43 Bone loss. And, and, and the thing is 09:45 just the same way how you have to 09:46 stimulate the brain. It's just like what 09:48 you're body in order to you gotta stress 09:50 it that's how we do at home. Exactly! 09:51 So what happens is when you do any type 09:53 of resistance training you place minor stress 09:56 factors against your bone. 09:58 From the muscles pulled against the bones 10:00 causes very fibrous tears and the tears 10:03 are healing the bone becomes stronger. 10:06 Okay! So that's why you have to have a 10:08 good adequate diet so your body can have 10:11 all nutrients it needs to repair your bones, 10:13 good job, switch legs. And that makes you 10:15 stronger, you know you have weight 10:17 bearing exercises, lot of people know about 10:19 walking. But you know what, sorry, 10:22 I like to say, place a little more stress 10:24 against those muscles why? Because they 10:26 want the work load. They like to work we 10:30 just got to keep challenging them. 10:32 Are you counting? I think we got one more. 10:34 Okay. I hope we got one more, I'm doing 10:37 one more its last. Jumping jacks, here 10:40 we go, that was great last one. 1, 2, 3, 4, 5, 10:46 6, 7, 8, 9, Is your brain moving in there 10:50 sometimes I feel like my brain is bobbing 10:51 up and down. 10, 11 and 12. No Okay it's just me. 10:54 Okay, then either mean you have a big head 10:57 and a little brain so stuffs bouncing around or 11:02 I don't know what to call that, if you feel 11:04 your brain bouncing around. But you know 11:06 I'm gonna leave it like that, okay. I'm gonna 11:08 leave that alone you know. Wow, Wow 11:11 I don't know how to take that. 11:13 I mean okay, let's go back to our workout. 11:15 Our next exercise is gonna be using the floor 11:19 I'm going to do fly exercise, can work 11:21 our chest. Lot times I have clients or we just 11:24 like to do sometimes in boot camps, 11:26 because we don't have certain benches or 11:28 balls and so forth, so we're doing from the 11:30 ground and it's the still effective way of 11:31 reaching and developing good chest muscles. 11:34 Okay! And so go ahead and lay on your back. 11:37 You go that way and I am gonna lay this way. 11:41 All right and now this one we're gonna do 11:44 our arm straight, you can bend your knees, 11:46 okay maximum distance and you're gonna 11:48 bring your arm straight over your chest 11:50 until here and bring it straight down and back up. 11:54 Do you want us to touch the ground. 11:55 No don't touch the ground, because when you 11:56 touch the ground what happens my muscle is 11:58 not firing you don't want that. 12:00 You want to keep the constant strain on the 12:01 muscle, because remember while the muscle is 12:03 under stress. It is working. You're right. 12:06 Okay that's the secret, while the muscles on 12:07 the stress, it works. If you want it to work. 12:10 Okay. All right it will thank you later. 12:12 Just got down let's do 12 here we go, here we go. 12:17 here's 1, watch your shoulders, 2 if you have 12:21 to be this we do should ranger motion. 12:24 Bring it down a little slower I mean not as 12:26 deep and stay in your safe zone, listen to your body. 12:31 And I would suggest with just if you're gonna do 12:32 straight arms like this, a lighter weight. 12:35 Start up with the lighter weight. Are you, 12:37 Are you trying to say something that you 12:38 have too much of a heavy weight of it. 12:39 No I am not saying that at all. All I am saying is 12:41 if you don't wanna hurt yourself, alright, 12:43 you know start it with lighter weight and once 12:45 you know you successfully have reached your goal 12:47 and it's real easy, take it up a little bit. 12:50 And what number is this, you're supposed to count 12:52 I was talking. You know I need to talk to you about, 12:55 we need to negotiate your contract, okay put 12:57 them back let's go to work again Jumping Jack. 13:01 Hi here we go, let's do 12 again. Here we go 13:04 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11 and 12 all right 13:19 you gonna count this time. I will count. Thank you. 13:23 10 how many. 12. Oh sorry. That's okay, no problem. 13:28 Hey you know what I was saying. If you don't 13:29 ask a question. You don't know. 13:30 That's what's really bad. Here we go fly them up. 13:33 Alright. Speaking of questions you know, 13:36 those of you at home and you feel like 13:38 you have a question, send us an email. 13:41 You know you can go to our website and which 13:44 I'll get to you guys later. I love questions, 13:47 because without questions you don't inquire 13:49 more knowledge. It's good to ask. Right it's 7, 8 13:54 this is 9. Hmm. All right and 10, 11 and 12 14:04 good job, alright. So Nadine, so how long 14:08 you've been active. I mean been in sports or. 14:13 I did track and volleyball I mean. You did track 14:16 and volleyball. Definitely track since I was able to 14:18 put on a pair of sneakers. My dad always 14:20 had me running the little track. 14:21 So I get the little ribbons, the purple or 14:24 the yellow ribbon kind of ribbons so. 14:26 So your father was an influence. 14:28 Definitely John Brooks my dad and he's amazing 14:32 like I look up to him with most respect. Wow, 14:34 you hear that, girl loves her daddy, 14:36 nothing wrong with that. That's why I am 14:38 the way I am right now. He was a, an example 14:41 for you. Amazing example. Okay, so was that in your 14:48 spiritual walk as well. Both spiritual, 14:51 the health, I mean everything I can well 14:54 both my parents. You're here because of them. 14:57 Absolutely. Are you hearing that grandma? 14:59 Hear that mom and dad your role is very 15:02 important, very important, not just leading your 15:04 children to the Lord, but also leading them 15:06 to be a healthy individual for the Lord. 15:08 Hi, we did jumping jack, we did. We did. 15:11 Let's go back to round three. You know some times 15:14 I talking on I try to remember where I was. 15:16 The only thing I don't miss is 7 O'clock wake up 15:18 calls for my dad. Let's run. Oh, snow hills need 15:22 whatever it was, oh snow, wait a minute 15:23 that's right you are from North. You run in the snow. 15:26 That I don't thank my dad for but. Now I remember 15:29 when I use to live in Michigan, you know we had 15:31 those moon boots we used to have to wear 15:33 and I didn't like wearing those moon boots. 15:35 You guys wear it in the snow or you wear on 15:36 the road. On the road and sometimes at the track, 15:38 but you know its snowing. Are you actually 15:40 ended at clean the track for you guys. No. 15:42 no that was part of the workout. As part of the 15:43 workout going on the slushy snow. Oh I mean. 15:45 Wow that's intense, I like that and let's do 15:49 two more. Are you feeling these in your chest? 15:53 Yes I am. Wonderful, good job. Do we have another 15:58 set of jumping jacks. Jumping jacks do we, 16:01 yeah let's go 1, 2, 3 4, 5, 6, 7, 8, 9, 10, 11 16:12 one, one more two good job, 12 remember. 16:16 I think there's one more was there. No. 16:18 Okay fair enough, now listen my mom was 16:20 my example. She was always the health and 16:23 temples person, growing up she's all the one 16:25 involved in the church and I was, its amazing. 16:28 I had this my mom always had all this like the 16:31 cabinets that's full of the herbs and we had 16:34 that one phenomenal book called Back to Eden. 16:36 Oh. That was like the, the book I just remember 16:40 I was a kid reading this, studying that book 16:42 and always required different things and 16:43 people come by the house and you know, 16:46 a little bit of different elements, so we used 16:48 to go through our healing process with them. 16:50 And it was cool and somehow I was learning, 16:52 but not knowing that the word had a major 16:55 purpose for, for my life and to create a 16:58 ministry to grow and help people, to connect 17:01 with Him and also through the well beings. 17:03 So yeah I understand that and that's how he works. 17:06 That's how God works, He loves us and He always 17:10 has a purpose for us and we just got to remember 17:13 to line ourselves with Him and he will continue to 17:16 open those doors for us, to put us where he wants 17:18 us to be. Alright, our third exercise we move on 17:22 is going to be front raise, it's kind of fun. 17:24 Okay. Okay, we're gonna just front raise sort of 17:27 raise here. Okay. Okay, man give me all the 17:29 heavy weights. Oh wait you know. 17:30 This is the hard one. No, no, no, no for this one 17:33 you're gonna just, I work on the smaller you know. 17:35 Thank you, you see, you see, so we will we can put 17:37 it down forth. Thank you everybody wants to 17:39 make me suffer here and there is, you know 17:42 I am to talk about getting another set of 17:43 dumbbells, because you all keep taking all the 17:46 weights and I have to look like I am struggling at. 17:48 We bring it down forth. Thank you, this is for me. 17:52 I appreciate. Okay what the front deltoid is. 17:55 This is a very forward motion, just lift them 17:57 straight up okay. Sometimes you can put 17:59 cheat a little bit, but its not a quite cheating, 18:02 but put the dumbbells together and your 18:04 place more the object makes you feel like 18:05 there is one object. And takes a little 18:07 stress off, because you're working your 18:09 arms independently. This is not a fixed bar, 18:12 one weaker muscle will have to 18:14 compensate for the other and help out and 18:16 insist when you have them both together. 18:17 You're right. Okay and here's a range of 18:19 motion. Some people have to go way back 18:21 behind them to get a good stretch from 18:23 way back here and come all the way up. 18:26 Now you don't wanna take your arms all the 18:28 way up, way up here. You wanna start 18:30 shoulder heights. Okay. Okay! So this is 18:32 not knock out 10. What about the shoulders, 18:34 do you wanna, you don't wanna do this right? 18:36 You don't wanna shrug them up, you wanna keep 18:37 them nice and relaxed. Chest up, breathe in, 18:40 you have a good shoulders with stand if that's 18:42 comfortable for you. Some people like to 18:44 one foot from the other that's fine as well. 18:46 But the goal is, is to focus on those 18:48 shoulders front deltoids, lets knock them out. 18:50 Here we go there's 1, 2, 3, 4, 5, 6, you control 19:03 the weight,7, 8, 9. Am I right in the stuff here. 19:10 You're doing good and 10 good job. You can know 19:12 it's different, don't you. Good say. 19:13 Here we go jumping jacks again, let's knock this up 19:15 let's go 1, 2, 3, 4, 5, 6, 7, 8, 9,10 one more, 19:26 11 and 12. I love it here a little bit. 19:29 No that's fine you had to make adjustment. 19:31 Fix equipment. Okay. Alright ready. Round two. 19:37 Let's go front raise again let's go. Here we go 19:40 this 1, 2, 3, 4, 5, 6, shoulder height 7, 19:55 shoulder height here we go 8, 9, one more and 10. 20:01 Oh yes. I definitely had to feel that one. 20:04 You felt those. No doubt about that one. 20:06 Okay here we go knock this out jumping jacks again 20:08 let's go 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11 and 12. 20:20 I got it right this time. You got it. I stopped that. 20:24 Yes like that, like that, like that. All right. 20:27 All right. How you guys doing at home? Doing good? 20:31 Well I am doing great, Nadine, 20:32 how are you feeling? I am doing good, 20:33 I was wondering if you're gonna ask me, 20:35 I'm here with you. Nah, I'll talk to them 20:37 doing nice to me. Girls make ugly noises at 20:41 at me they don't tease me, they just accept 20:44 me I like that, that's the agape love people 20:47 that's right. The agape love, you accept me 20:50 just the way I am. I know I got some issues, 20:53 but thank you for loving me. Here we go front raise 20:55 again, here we go. Here's 1, 2, 3, 4, 5, 6, 7, 8, 9 21:16 and 10 good job. Now I'm have a little surprise 21:19 for you guys in next exercise, so we comeback 21:22 from these, we'll have some fun here we go, 21:24 let's go 1, 2. This is a surprise for me too, 21:26 I don't like that look just now. 3, 4, 5, 21:29 I can't tell you everything, 6, 7, 8, 9, 21:34 10, 11 and 12, alright. This is gonna be a little 21:39 arm blast, non-stop movements of the arms, 21:42 we're gonna do a kick back, it's gonna be a 21:44 45 degree angle. Here's my kick back, 21:47 So we're here, you got me Joseph. 21:49 Here we go, it's gonna be kick back, kick back 21:51 is going straight back as normal, but we're gonna 21:53 do a 45 degree angle out to the side, okay, 21:57 a little different. Then we'll do biceps curls. 21:59 Okay. We're gonna do ten and ten, ten and ten 22:03 non-stop. All right. Okay! Don't stop, 22:05 yeah that was a non-stop, we're gonna skip 22:07 that active rest. Here we go 45 degree angle 22:10 kicking back this is 1, 2 keep your elbows 22:14 on spot, 3, chest down to the ground okay, 4 22:16 breathe in, 5, 6, 7, wrist staying straight, 8, 22:23 keep your wrist straight, 9, wrist straight and 10. 22:26 Curl up here we go 1, 2, 3, 4, 5, Oh God this is so, 22:36 6, light, 7 looking good though 8, 9 you will catch 22:42 up and 10. Back to kick backs again here we go 22:45 45, 1, 2, be straight, 3, extension, 4, 5, 22:53 45 degree, 6, 7, you're feeling more in middle 22:57 side. Yeah I do. 8, 9, the inside 10, curls 23:02 here we go. you felt on your inside your triceps 23:05 2, 3, 4, I think that back about the light, 5, 23:11 I told you that would catch up, 6, 7, 8, 23:17 9 and 10. 45 let's go 1, 2, 3, 4, 5, 6 oh yes, 23:30 7 burn, 8, burn here, not the gas burning, 9, 10. 23:35 Come on let's go 1, 2, 3, 4, 5 and 6, 7, 8 good, 23:51 9 I am feeling these and 10, get squeeze, 23:55 alright. Hi, those who at home, let's go and 23:58 checkout the wellness tip. Let's go. 24:04 Choose water over electrolyte enhanced 24:07 sports drinks, before, during, or after exercise, 24:11 unless you're training for extreme endurance events. 24:14 Water has been shown to be 24:16 superior to replacing lost fluids. 24:22 Well you know I have a lot of clients always 24:23 have that problem. They always grab the 24:26 Gatorade's or the Electrolyte drinks and 24:28 thinking hey that's doing them good, but 24:30 actually they consume a lot of sugar and your 24:31 body just won't bottle like we said before, 24:33 water and Christ. That's what your body wants, 24:36 alright. You guys ready for a cool down, 24:38 I am ready for a cool down, Nadine, 24:39 are you ready for a cool down. Let's do it, 24:41 let's do we're can do a very deltoid, I mean 24:43 front deltoid stretch, put your hands behind 24:45 your back like this and we're gonna raise 24:47 our arms as much high as you can. 24:48 Sometimes you see a partner come behind 24:50 you and hold them up here, give a little 24:52 distance, lift your chest up. There you go, 24:54 right there, now you're really feeling that 24:56 aren't you? Excellent. Alright my turn. 24:59 Come on hold me up. My turn, my turn. All right, 25:02 let's go. Okay. Here we go, yeah I am a kid. 25:05 Keep going as it goes. That's good hey you know 25:08 that we just communicated that's important. 25:11 Hi, let's do our triceps stretch, like over head. 25:15 Stretch those triceps oh yeah that feels good, 25:18 stress them. When you work your triceps hard. 25:20 That's stretch was real good, Real good. 25:22 Now the secret is in triceps, I'm gonna turn 25:24 around, hands are slide down your back, place a 25:26 little emphasis on top of your elbow and allow 25:29 this to relax. Your weight of your hand is gonna 25:31 give that stretch for you. Okay, other hand, 25:34 other side. Oh it feels good. I ain't stay here 25:39 the whole day. Yeah that's kind of accent 25:41 feels good, doesn't it. You know the secret is 25:43 when we're stretching once again you never 25:44 gonna concave in. You wanna open up 25:47 your lungs and take some stress out of it 25:49 and stay straight up and breathe. 25:51 Alright we did our lower body and work on 25:54 hamstrings, my favorite. This, adjust those 25:56 hamstrings, remember always put your hand 25:59 on your bent leg which is the key, hand on the 26:01 bent leg. You never wanna put stress on this, 26:04 on the muscle you're trying to stretch. 26:06 Always keep on the bent leg, keep your back 26:07 stand look straight ahead. Good! Other leg. 26:14 I like to tell my clients always push your glutes 26:17 towards the ceiling and where the wall 26:19 meets, when it meets that little. 26:20 Oh I just felt it. Lying right here, 26:21 when you push back up. You feel a little more 26:24 emphasis in the hamstring you know. 26:26 And sometimes it's just the small words that 26:28 key words. Just the small stuff, small stuff, 26:30 key word, small stuff. Awesome! Nadine, 26:33 hey it's been a treat having you. Thank you. 26:35 I'm gonna close this out. If you want more 26:37 information about the workout we did today 26:40 or any part for you on today's show. 26:42 If you would like to contact me to invite me 26:43 to your area, go to our website Action4life.net. 26:46 That's Action4life.net. Colossians 3:13 says, 26:51 If anyone has complaints against another, 26:53 even as Christ forgave you, so you also must do. 26:58 We all have incidents when someone offends us 27:01 or hurts our feelings, but choosing not to not 27:03 forget also hurts ourselves in the long run 27:06 both mentally and physically, our bodies 27:09 were created to love and forgive. Try it, 27:13 you will love it. Hey this is Casio reminding the 27:16 action is the key for life. And it's my prayer 27:19 that the Lord gives you strength and 27:21 encouragement to take action everyday. 27:24 Forgive someone is you won't regret it, thank you 27:27 for watching. I'll see you next time. Bye-bye. 28:00 You can order your very own copy of this 28:02 episode of Action 4 Life on DVD 28:05 for a suggested donation of $10, 28:07 post paid in the United States. 28:09 To order your very own copy please call 28:11 618-627-4651 during regular business hours 28:16 or visit our website at 3abn.org 28:20 that's 618-627-4651 or visit our website 28:26 at 3abn.org order your copy today. |
Revised 2014-12-17