Participants: Casio Jones (Host), Kevin Toms
Series Code: AFL
Program Code: AFL000020
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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. |
Revised 2014-12-17