Participants: Casio Jones (Host), Kevin Toms
Series Code: AFL
Program Code: AFL000020
00:30 Hi my name is Casio Jones.
00:32 And this is Action 4 Life.
00:33 Our workout for today is going to be our
00:35 lower body power workout.
00:37 Speaking of working out, you know sometimes when you
00:41 work out or play sport sometimes you get an injury.
00:44 Well we did this story with her friend of mine named
00:48 Lynn, and she had what we call, a muscle whisper.
00:51 She actually helps athletes recondition their muscles.
00:54 She calls the muscle activation.
00:56 Let's go and check this out.
01:25 We're here at Blast and Fitness and Performance Center
01:27 here in Tampa Florida.
01:29 With me today Lynn Olcott and we are going to talk about
01:32 something called muscle activation.
01:34 Muscle activation! What is muscle activation?
01:37 Let's ask.
01:39 Lynn how are you doing?
01:41 Great, how are you Casio?
01:42 This is the first time I've been in your new facility.
01:46 I have to say for training facility,
01:48 a training environment, this looks great.
01:51 Lynn: well thank you!
01:52 You and John are doing a great job here.
01:54 Lynn is part owner of this wonderful establishment here.
01:57 Lynn is also nicknamed among a lot of athletes with
02:02 health professionals in this area,
02:04 called the Muscle Whisper.
02:06 The Lord has blessed her with so many different talents,
02:10 but she seems to have honed in on the ability to change
02:15 people's injuries and reactivate their muscles.
02:18 Tell us about muscle activation.
02:19 Well first of all it is formally known as Greg's Roscoff
02:22 muscle activation technique.
02:24 He does have a website, it's www. muscleactivation. com.
02:31 That is all one word put together.
02:33 Now it was because of Greg that I do what I do.
02:37 What he has taught me is that he has put together a
02:40 technique of checks and balances that can actually find
02:44 positions of weakness that you won't be able to see with
02:47 the naked eye through movement.
02:49 So for an injury occurs there is always something on the
02:53 other side that is causing it?
02:54 Is that it?
02:55 What happens is, I want you to think about your muscles
02:58 like hands on the steering wheel.
03:00 Hands on the steering wheel, okay I'm on the wheel.
03:03 So when you are driving down a winding road, you need to
03:05 have your hands on the steering wheel.
03:07 What if I asked you to take one of those hands-off?
03:10 Alright now, it's a pretty winding road.
03:13 Casio: it's hard to steer.
03:15 It's hard to steer, what happens is that you are now
03:18 dependent on that guard rail to keep you in line.
03:21 The guard rail, we might refer to as a Meniscus of the
03:26 knee and these are not meant to create movement, but you
03:32 are using them to navigate.
03:34 Meniscus ligament in the knee.
03:36 Correct, in the knee it is a lateral.
03:38 What muscle activation gives us the ability to, is to go
03:43 in and make sure all those hands are on the steering
03:47 wheel, because each person might be the one turning the
03:51 wheel at that time.
03:52 If they have their hands off the wheel, then we
03:54 have a position of weakness that you may not be able
03:57 to see with the naked eye.
03:58 When you are navigating down a field, this is true for
04:01 the general population as well.
04:02 If you are running and that is there, you are going to
04:06 change the position of the joint.
04:08 You are also changing the wear of the bones.
04:12 What is going to cause the change of the joint, muscle?
04:15 It's going to be the muscles.
04:17 Basically when that guy let's go.
04:19 When everybody's hanging on, say your leg is sitting in
04:24 this position and someone let's go,
04:26 you might see them tilt.
04:28 Instead of sitting on both of your condyles at the end of
04:31 your femur, you might be off a little bit so it comes
04:34 down to stress.
04:35 It's an area of wear.
04:37 Now if you're standing on a bed of nails, it doesn't hurt
04:41 so much, but what if you stand on one nail?
04:43 That hurts a lot.
04:44 Okay let's talk about Lynn.
04:47 How has this opportunity where you work with athletes,
04:53 work with people who are going through a point of
04:57 discomfort, and you have to find this healing, how did
04:59 the Lord use you in this way?
05:01 He has given me the ability to also minister.
05:04 This is my pulpit.
05:06 What it has done, and I will say also, I have to thank
05:11 my athletes, because my athletes give me the ability to
05:15 learn and work through things that I can't do with the
05:19 general population, because they are physically in much
05:22 better shape.
05:24 So by helping them, they help other people.
05:27 It's ministry, it's about giving and taking.
05:30 They give to me and I give back to them.
05:33 I really feel like it's my pulpit.
05:39 Casio: this is awesome.
05:40 It's an answer to prayer.
05:42 So how can somebody learn more about muscle activation,
05:45 what's that website again?
05:48 Www. muscleactivation. com
05:50 are there specialists all over the United States?
05:52 You can actually go there and actually find a specialist.
05:55 We have different levels and it takes a
05:58 10 month long internship.
05:59 So someone at home that has an injury, and they play
06:03 some type of recreational sports, they might find some
06:07 relief and some assistance preventing the injury again
06:11 condition their muscles and get them fired up again,
06:14 is that it?
06:15 I don't really look at myself as someone who treats
06:17 injury, by the way, I treat dysfunction.
06:20 I am not a physical therapist.
06:23 Casio: thanks for the correction you treat dysfunction.
06:25 Dysfunction is a dysfunction of the muscle balance.
06:27 Exactly, now when someone has discomfort and if there is
06:31 an injury, I don't necessarily deal with that.
06:34 I deal with muscular system, and that alone.
06:37 What muscle activation does, if you are uncomfortable,
06:41 can it create comfort, yes.
06:43 If I'm questioning it is antatomical, I'm going to refer
06:46 out to a physician before trying to solve the problem.
06:50 Casio: that's very good, very good.
06:51 I just want people to know how God is using you.
06:54 I'm so glad to say, that I call you my friend.
06:57 I call you a peer, and so happy to see you be an
07:00 ambassador for Christ and reaching out to people by
07:03 helping people.
07:05 It is just wonderful thing and thank you so much for
07:08 allowing this opportunity to talk to you Lynn.
07:10 Lynn: thank you very much, I'm grateful every day.
07:12 Obviously folks she has helped me in the past, and you're
07:15 just a wonderful blessing.
07:17 Thank you!
07:22 Okay, you're back and I'm just doing my warm-up.
07:24 This is actual we are going to do today.
07:26 The lower body power workout and I am just getting my
07:29 legs fired up and getting used to what we are going
07:32 to be working on.
07:33 Okay I'm our workout today we have our friend, fitness
07:36 trainer, Kevin Toms.
07:38 Kevin are you doing?
07:39 I'm all right.
07:40 Casio: how was your trip down from Michigan?
07:41 It was fun.
07:42 So your clients to a lot of explosive workouts, a lot of
07:46 Jody drills, and full body helping to lose weight.
07:49 The full dynamic of fitness, right? Kevin: yep!
07:52 So our lower body workout were going to do today, we are
07:55 going to start out with an exercise called side jump.
07:58 Were going to use the 180 to do the side jump and then
08:01 we are going to do a skate, and then a one arm press
08:04 which will activate our lower body.
08:06 They were going to do a med-ball twist.
08:08 Kevin: it sounds fine.
08:10 Okay Casio, what was all that?
08:12 Hang tight and we will show you like we always do.
08:15 Our first exercise were going to be doing is our 180.
08:18 And we are going to do variations of this.
08:20 Put your feet together and we are going to jump on the
08:23 180 or the step, if you have a step at home.
08:27 You can use that.
08:29 We are just going to jump on and step down.
08:31 Were going to do 10 for the first time.
08:34 And then we will show another variation of doing it.
08:36 Okay you can come over here Kevin and knock those out.
08:38 Kevin: you said 10 right?
08:40 10, put your feet together.
08:46 Keep your feet together.
08:56 Kevin: then do we do this?
08:57 No were going to step over.
08:59 Kevin: this side.
09:00 Casio: jump on that side.
09:02 Keep your feet together and jump on.
09:04 Just step down, there you go.
09:08 If you need to step down, this is fine.
09:11 If you have a bench to step on, or just jump off.
09:25 Now let's go in show you another variation to do this
09:27 exercise, and what you do is jump over an alternate
09:30 them both, you want to try that Kevin.
09:33 Kevin: like this?
09:34 There you go, exactly, so it is combining both of the
09:40 two movements into one exercise.
09:45 Give me two more these.
09:46 Kevin: this is fun.
09:47 Just show them the variation, it's like being a kid.
09:50 It's fun and you get your exercise, remember those days,
09:53 it's funny they have taken recess out of a lot of schools
09:57 and it's the worst thing they can do because
09:59 recess was a fun time.
10:01 Use to run outside and climb.
10:02 That is what is leading to such a high obesity rate in
10:07 our young children.
10:08 They spend more time, and you can understand that
10:10 Lucifer is very, very smart.
10:13 He is going to create an environment system where he gets
10:17 the things that we need and starts to take them away.
10:21 He gets us misled and going the other direction.
10:23 They've created all these video games and other things
10:26 to keep the kids inside and not get them outside to be
10:28 active and the foods are much higher in fat.
10:31 There are things that are harmful and high in sugar.
10:35 We are creating a destructive system of young children.
10:38 Were getting their brains unable to think by starting
10:41 them out young and get them trapped with obesity and
10:44 chronic diseases that shouldn't happen.
10:46 Kevin: he is setting it up so that in every way it is
10:49 easier for him to win.
10:50 Casio: he's trying, but you know what?
10:53 God has it there, God is bigger than him.
10:55 Kevin: yeah He won.
10:57 Let's move on to our next exercise.
10:58 I call this a skate.
11:00 Let me demonstrate, backup the second Kevin.
11:04 Hey Trent, can you come and get this shot here?
11:08 What I am going to do is step to the side here and
11:12 go down same arm same the same leg is going to cross.
11:16 Then step over and come back with my left leg behind.
11:20 You see this plain is straight back behind me.
11:24 I want to keep this leg not breaking this plain.
11:27 Not too far over because it will put a rotational my
11:30 front knee, just straight back like into a lunge.
11:33 But I'm going to step and come behind.
11:35 Step and come behind.
11:38 This is how you do it on the slower scale.
11:41 You can do this exercise on a slower scale.
11:44 We are going to step it up with a little more temple.
11:47 You jump off the front leg, remember this is empowering
11:50 your lower body workout.
11:52 This is working my glutes, my quads explode, working
11:56 balance and changing my body direction.
11:59 I am working my abs as well.
12:00 Ready, let's knock out 10 of those Kevin.
12:07 I'm going to coach you.
12:09 Kevin: so I'm starting like this.
12:11 Casio: yes now step across, there you go.
12:13 Kevin: then I'm going like this.
12:14 Casio: It's like you're speed skating.
12:17 Casio: Get your legs straight back more.
12:20 Not so far across, just straight back.
12:23 Kevin: then go to jumping.
12:28 Very good, remember to get your legs to go back further
12:31 behind you, more into a lunge, you don't want cross your leg
12:34 too far and put strain on your front knee.
12:36 Kevin: more like this? Casio: that's it.
12:47 Good job that's perfect.
12:50 They are challenging so you can do them that way or a
12:53 little slower and do you pace slow until you get it.
12:56 Get that rhythm, get the technique down and you have
12:59 to lean forward.
13:01 Kevin: are there any variations to breaking in the steps?
13:03 Casio: yeah there really is you just have to do a slower.
13:06 You have to make sure when you are going down, you are,
13:08 going forward and not like this and leaning back.
13:12 You have to go into your lunge and down into the lunge.
13:15 That is the secret, the next exercise we are going to do
13:18 is a one arm cling and press.
13:21 So let's grab our dumb bells, let me demonstrate first.
13:25 We are going to come down here like into a squat.
13:29 Then we are going to jerk it up here and then press
13:33 straight up overhead and then bring it down control it
13:37 down and reload again.
13:38 Kevin: how important is that, I notice you twisted as
13:41 you are bringing it onto your biceps?
13:43 Casio: Well what I did was instead a bringing from the
13:47 shoulder from the top straight down here that puts a
13:50 lot of strain on your shoulder.
13:51 So whatever you bring the way closer to your body,
13:54 you have more control over it.
13:55 Then I can release it down with my bicep.
13:58 Kevin: so instead of dropping the weight like this,
14:01 or even life this you are just bringing it in close
14:04 and allow your biceps.
14:06 Casio: the secret is always you maintain the control,
14:10 never let the weight control, you're always in control.
14:14 That way it prevents injuries.
14:16 Let's knock out 10, do you want to do with me?
14:18 Okay let's do 10 each side let's go.
14:20 One, that's good, there's two
14:27 that's three, that's four,
14:34 that's five, this is working my legs
14:39 my upper back and my lower back and my shoulders
14:45 and my biceps, and the fact that I am using only one arm
14:48 is challenging my body because it's off-balance.
14:53 So my body has to maintain this balance.
14:56 One more Kevin, and there we go.
15:02 Okay let's switch arms.
15:06 Let's go, now once again when you are doing a shoulder
15:09 press, you always want to press towards the center of
15:13 your head and the midline of your body.
15:15 You never want to take it out away from you, because once
15:18 again it is a lot of weight being so far out of the
15:22 anatomical position of your shoulders.
15:25 So take it out here is not safe.
15:33 Kevin: what number is this?
15:34 Two more, let's go to more.
15:37 Straight up, bicep curls, down.
15:39 One more, that's a good job, good job.
15:45 That was really working the whole upper body.
15:47 I can feel it in my shoulders and my biceps my legs so it
15:51 is a complete body exercise.
15:52 But is a lots of power for your lower body.
15:54 The fourth exercise were going to do is a med-ball twist.
15:57 This is going to worker Obliques, a little bit of a legs
16:00 it is so important to have a good trunk.
16:03 It is a rotational with the med ball, keep your arms straight
16:08 now we are going to do it from a standup position.
16:11 Rotate the side, this is our starting position here.
16:14 We're going to finish rotating all way up to the top.
16:17 Notice that my head is following the ball.
16:20 My head is to follow the ball and come straight through.
16:24 Kevin: So you keep your shoulders square to the ball?
16:28 Make it like a triangle, the ball is the point, hands
16:32 together, arms straight.
16:35 Never lock out your joints but keep them straight.
16:38 Then down to the side and we are going up over my left
16:42 shoulder as high as we can.
16:44 There is one and back down.
16:47 There's two and come back down.
16:50 There's three, there's four
16:53 five, six, seven,
17:01 Kevin: what kind of athlete would really use this?
17:05 Casio: baseball player, golfer, tennis, anything with
17:10 any type of cross body rotation action.
17:14 Even swimming because it strengthens all the same muscles
17:18 driving through the water.
17:20 When you swim there is a little rotation that is taking
17:23 place, for all that would benefit.
17:25 Okay let's do the other side.
17:26 One, two, three,
17:33 four, five, six,
17:41 seven, eight, nine,
17:47 and 10, wonderful.
17:52 That was it, that was fun.
17:55 Kevin: What do we have our active rest today?
17:57 Well you know active rest, we kind of miss a little
18:00 because we were having fun with these other exercises.
18:03 You know let's throw one in and will do it a little
18:08 different, straight leg kicks to our hand and do it for
18:12 10, and then we will do an alternating one.
18:14 Kevin: So your going to make it more difficult, Hah?
18:16 That's my name Kevin, that's right I always make it hard.
18:20 Okay same leg same arm and lift straight up, now other
18:24 arm, two, three, four,
18:31 five, and one more six.
18:38 Now watch this one were going to take my right leg to my
18:42 left hand, are you ready?
18:46 One switch, two switch
18:50 three switch four switch
18:55 Kevin: not only is this a cardio, but I'm feeling
18:57 the stretch as well.
18:58 Are you getting it this is six.
19:01 It is very similar to what we are doing when we were
19:04 chopping wood, and then what we did with the ball,
19:07 but now we are using the lower body to do the same
19:10 cross-motion hitting the lower oblique area.
19:12 See that was it, that was a good rotation.
19:15 Listen, if you have a question, send us an e-mail at:
19:24 if you say hey Casio do you go right to come to people's
19:27 churches, come to schools, shoot us a request
19:29 at the same e-mail address:
19:33 we have an e-mail that came in from Johnny.
19:36 Johnny wants to know, he said listen I am 13 years old,
19:41 is it all right for me to start exercising?
19:44 I guess he was in a debate with his parents who thought
19:47 he was too young to do some strength training.
19:50 Technically studies are showing that students who start
19:54 exercising at the young age of 12 or so forth it is okay.
19:58 Remember one time we were told that if you exercise you
20:02 will stunt your growth.
20:03 That is a myth, that's not your excuse.
20:08 The thing is when your exercising with individuals that
20:11 are younger, it is important for them to exercise for
20:14 somebody who can help them to maintain proper form
20:17 and do proper technique is the key for a
20:21 young age to develop that.
20:23 We need to encourage them to be active.
20:24 Don't restrict them, just have them under supervision
20:27 because it is very important.
20:29 And they are not to go to fatigue, show them how to do it.
20:31 Matter of fact a lot of gyms even have equipment that are
20:35 smaller sizes for these young individuals to use and then
20:38 they have kids gyms.
20:39 So we want to be active and get them started
20:41 at a younger age.
20:42 So really Johnny there is no age, if you are able to
20:45 move, do it, but under supervision you should be okay.
20:48 It is so important because your body responds differently
20:50 to heat and so forth so make sure you condition an
20:53 exercise under your parent supervision or under a coach
20:56 or trained professional.
20:57 Let's do rotation one more time.
21:04 Alright let's do our jump over 180's again.
21:05 Let's do the fast one, we're running out of time.
21:08 Okay just jump straight over.
21:12 Two, three,
21:22 Kevin: this is a little more difficult this time.
21:24 Casio: Yes they are.
21:25 The second time you get a little more fatigue.
21:26 One more time. That's a good job.
21:30 I'm going to knock out the skates, here we go.
21:39 Kevin: you almost look like you are on ice skater Casio.
21:41 You know I'm signing up for the Olympic Games.
21:44 You did not know that I could skate like this, did you?
21:48 Kevin: I didn't, I didn't.
21:49 Casio: I did it in my dreams and won a gold medal.
21:51 Kevin: you didn't! Casio: I did I swear.
21:53 Casio: I did it in my dreams that I won a gold medal.
21:55 Kevin: I have a gold driveway in one of mine.
21:57 Casio: we'll were going to have a gold pavement when in heaven.
22:00 Let's go with the one arm cling press.
22:03 Grab your dumbbell.
22:05 Were going to do five this time because were running out
22:07 of time, are you ready?
22:08 That's one straight down, two,
22:14 three, four, and five.
22:22 Kevin: I feel these on opposite sides with my obliques.
22:27 Casio: that's why the body has to stabilize itself.
22:30 Because if you only have one arm with the weight that
22:33 means the other side of the body has to make
22:36 up the difference.
22:39 Kevin: my left side is not wanting to be
22:41 coordinated this morning.
22:43 You know some people find one side of the body much more
22:46 controllable than the other and that is normal.
22:47 We have a side that is dominant.
22:50 The thing is to balance yourself out to prevent injuries
22:54 So spend equal amounts time on your weak area as you do
22:58 your strong side, but do the same weight for your
23:02 weaker side, let it pace itself to get stronger.
23:06 Arms to the side, just drop down.
23:10 That's one, two, three,
23:15 four, five, let's do one more six.
23:21 Other side, one, two,
23:26 Kevin: you know I was thinking about that weakness
23:28 comment, does it have any kind of spiritual application?
23:31 Should we still focus on our weaknesses, even though we
23:34 keep having failure?
23:37 Always like to say that a righteous man gets back up.
23:41 If you have a weakness, pray about it, give it to the
23:44 Lord, and the Scripture says I can do all things through
23:48 Christ and that means even your weak areas.
23:51 The things that you are struggling with, there is
23:52 nothing that He cannot help you through.
23:54 Just give it to Him, that is the thing.
23:56 Kevin: that's awesome.
23:57 Okay this is the part of program where we go
23:59 to our knowledge part.
24:00 So let's go and check out our wellness tip.
24:11 Research reveals that three brief bouts 10 minutes
24:15 daily aerobic exercises may be as beneficial as one
24:18 longer bouts 30 minutes achieving cardio, respiratory,
24:21 and body composition improvements.
24:26 There you go, you don't have to do 30 minutes all at one
24:28 time, you can slice it up in 10 minute increments and
24:30 you will get much better results out of it.
24:33 It's like being in the city, you know the city where you
24:36 drive and stop and go and stop and go?
24:37 Between lights you burn more gas than you do
24:40 driving on the highway.
24:41 So your body has to restart yourself back up after
24:45 that 10 minute bout to do it again.
24:47 The studies show you burn a little bit more calories.
24:51 So if you feel you can't get 30 minutes in your day,
24:54 start out with 10 minutes.
24:56 Keep going and find more 10 minutes.
24:57 You can find 10 minutes in a day.
24:59 Kevin: find three, 10 minute segments throughout the day.
25:00 Casio: get off of Facebook.
25:02 By the way we are on Facebook so you can find us,
25:05 Action 4 Life on Facebook and join us there.
25:08 Spend less time on line and some more time in line
25:12 with your body.
25:13 Kevin: unless it's on Facebook on Action 4 Life.
25:16 Okay were going to go into our cool down and let's
25:19 do it a little different.
25:21 Well it's not too different.
25:23 Let's just do as our stretching, a lower body stretch.
25:26 This will be a little challenging and tricky.
25:29 If you can do this, you never know some time you might
25:31 be out in a park I don't know where to sit.
25:34 We could do like a glute stretch.
25:39 I know this might be too tricky for some people at home.
25:42 They say, Casio why do you have to do everything
25:45 on one leg?
25:46 Kevin: this is proving whether I am a well-balanced
25:47 person or not, isn't it?
25:49 Yes it does, and you can feel this working.
25:52 It is hard, okay your other their leg.
25:55 This is going to be tricky for me.
25:59 I might not be able to do it.
26:00 See, I'm not afraid to look embarrassed on TV because I
26:07 can't be embarrassed, do you know why?
26:08 Kevin: why is that?
26:09 Embarrassment is an emotion, and I choose not to use that emotion
26:12 Do you know why? Kevin: why?
26:15 Because I'm not afraid to look silly on TV.
26:17 Because God loves me where I am.
26:19 Kevin: absolutely.
26:20 I hope you have to learn to like me just the way I am because
26:22 I am a little silly, but it is all about having fun.
26:24 If we can be having fun for the Lord, that is a double
26:27 whammy, and get to spread the message, help the people
26:29 be active, and have fun.
26:30 You can't get better than that, let's go to our
26:32 hamstring stretch again.
26:34 We have done this one before, put your hand on your
26:35 bent leg, there you go.
26:37 Put your glutes back and it stretches our hamstrings.
26:42 Okay, the other leg.
26:46 Kevin: that was fun today.
26:48 Casio, you keep holding out and I will close this out.
26:51 Just like a compass points the way north, south, east,
26:54 and West, a special book called the Bible is even more
26:57 consistent in giving us direction in our daily lives.
27:01 When you are feeling lost and confused about issues in
27:04 your life, use the Bible to help you point the way back
27:07 to safety, in the arms of God.
27:09 You know that is it people, the Bible, it's God's word
27:13 telling us in connecting us and showing us exactly how
27:17 to find Him and where to find Him.
27:20 This is Casio reminding you that action is the key for
27:22 life and it is my prayer that the Lord gives you strength
27:24 and encouragement for you to take action everyday.
27:26 God bless and thank you for watching.
27:28 You flex those faith muscles, good job Kevin.