Hi my name is Casio Jones.
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And this is Action 4 Life.
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Our workout for
today is going to be our
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lower body power workout.
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Speaking of working out,
you know sometimes when you
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work out or play sport
sometimes you get an injury.
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Well we did this story
with her friend of mine named
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Lynn, and she had what
we call, a muscle whisper.
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She actually helps athletes
recondition their muscles.
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She calls the muscle activation.
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Let's go and check this out.
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We're here at Blast and
Fitness and Performance Center
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here in Tampa Florida.
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With me today Lynn Olcott
and we are going to talk about
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something called
muscle activation.
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Muscle activation!
What is muscle activation?
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Let's ask.
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Lynn how are you doing?
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Great, how are you Casio?
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This is the first time
I've been in your new facility.
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I have to say for
training facility,
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a training
environment, this looks great.
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Lynn: well thank you!
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You and John are
doing a great job here.
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Lynn is part owner of this
wonderful establishment here.
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Lynn is also nicknamed
among a lot of athletes with
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health
professionals in this area,
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called the Muscle Whisper.
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The Lord has blessed her
with so many different talents,
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but she seems to have honed
in on the ability to change
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people's injuries and
reactivate their muscles.
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Tell us about muscle activation.
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Well first of all it is
formally known as Greg's Roscoff
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muscle activation technique.
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He does have a website,
it's www. muscleactivation. com.
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That is all one
word put together.
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Now it was because of
Greg that I do what I do.
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What he has taught me is
that he has put together a
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technique of checks and
balances that can actually find
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positions of weakness that
you won't be able to see with
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the naked eye through movement.
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So for an injury occurs
there is always something on the
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other side that is causing it?
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Is that it?
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What happens is, I want
you to think about your muscles
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like hands on
the steering wheel.
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Hands on the steering
wheel, okay I'm on the wheel.
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So when you are driving
down a winding road, you need to
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have your hands on
the steering wheel.
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What if I asked you to
take one of those hands-off?
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Alright now, it's a
pretty winding road.
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Casio: it's hard to steer.
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It's hard to steer, what
happens is that you are now
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dependent on that guard
rail to keep you in line.
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The guard rail, we might
refer to as a Meniscus of the
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knee and these are not meant
to create movement, but you
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are using them to navigate.
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Meniscus ligament in the knee.
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Correct, in the
knee it is a lateral.
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What muscle activation gives
us the ability to, is to go
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in and make sure all
those hands are on the steering
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wheel, because each person
might be the one turning the
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wheel at that time.
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If they have their
hands off the wheel, then we
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have a position of weakness
that you may not be able
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to see with the naked eye.
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When you are navigating
down a field, this is true for
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the general population as well.
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If you are running and
that is there, you are going to
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change the
position of the joint.
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You are also changing
the wear of the bones.
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What is going to cause the
change of the joint, muscle?
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It's going to be the muscles.
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Basically when
that guy let's go.
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When everybody's hanging
on, say your leg is sitting in
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this position
and someone let's go,
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you might see them tilt.
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Instead of sitting on both
of your condyles at the end of
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your femur, you might be
off a little bit so it comes
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down to stress.
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It's an area of wear.
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Now if you're standing on a
bed of nails, it doesn't hurt
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so much, but what if
you stand on one nail?
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That hurts a lot.
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Okay let's talk about Lynn.
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How has this opportunity
where you work with athletes,
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work with people who
are going through a point of
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discomfort, and you have
to find this healing, how did
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the Lord use you in this way?
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He has given me the
ability to also minister.
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This is my pulpit.
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What it has done, and I
will say also, I have to thank
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my athletes, because my
athletes give me the ability to
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learn and work through
things that I can't do with the
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general population, because
they are physically in much
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better shape.
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So by helping them,
they help other people.
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It's ministry, it's
about giving and taking.
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They give to me and
I give back to them.
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I really feel
like it's my pulpit.
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Casio: this is awesome.
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It's an answer to prayer.
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So how can somebody learn
more about muscle activation,
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what's that website again?
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Www. muscleactivation. com
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are there specialists
all over the United States?
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You can actually go there
and actually find a specialist.
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We have different
levels and it takes a
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10 month long internship.
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So someone at home that
has an injury, and they play
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some type of recreational
sports, they might find some
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relief and some assistance
preventing the injury again
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condition their muscles
and get them fired up again,
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is that it?
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I don't really look at
myself as someone who treats
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injury, by the way,
I treat dysfunction.
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I am not a physical therapist.
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Casio: thanks for the correction
you treat dysfunction.
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Dysfunction is a dysfunction
of the muscle balance.
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Exactly, now when someone
has discomfort and if there is
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an injury, I don't
necessarily deal with that.
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I deal with muscular
system, and that alone.
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What muscle activation
does, if you are uncomfortable,
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can it create comfort, yes.
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If I'm questioning it is
antatomical, I'm going to refer
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out to a physician before
trying to solve the problem.
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Casio: that's
very good, very good.
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I just want people to
know how God is using you.
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I'm so glad to say,
that I call you my friend.
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I call you a peer, and
so happy to see you be an
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ambassador for Christ
and reaching out to people by
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helping people.
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It is just wonderful
thing and thank you so much for
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allowing this
opportunity to talk to you Lynn.
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Lynn: thank you very
much, I'm grateful every day.
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Obviously folks she has helped
me in the past, and you're
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just a wonderful blessing.
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Thank you!
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Okay, you're back and
I'm just doing my warm-up.
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This is actual we
are going to do today.
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The lower body power
workout and I am just getting my
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legs fired up and getting
used to what we are going
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to be working on.
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Okay I'm our workout today
we have our friend, fitness
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trainer, Kevin Toms.
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Kevin are you doing?
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I'm all right.
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Casio: how was your
trip down from Michigan?
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It was fun.
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So your clients to a lot of
explosive workouts, a lot of
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Jody drills, and full
body helping to lose weight.
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The full dynamic of
fitness, right? Kevin: yep!
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So our lower body workout
were going to do today, we are
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going to start out with
an exercise called side jump.
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Were going to use the 180
to do the side jump and then
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we are going to do a
skate, and then a one arm press
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which will
activate our lower body.
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They were going to
do a med-ball twist.
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Kevin: it sounds fine.
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Okay Casio, what was all that?
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Hang tight and we will
show you like we always do.
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Our first exercise were
going to be doing is our 180.
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And we are going to
do variations of this.
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Put your feet together and
we are going to jump on the
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180 or the step, if
you have a step at home.
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You can use that.
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We are just going to
jump on and step down.
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Were going to do
10 for the first time.
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And then we will show
another variation of doing it.
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Okay you can come over
here Kevin and knock those out.
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Kevin: you said 10 right?
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10, put your feet together.
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Keep your feet together.
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Kevin: then do we do this?
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No were going to step over.
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Kevin: this side.
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Casio: jump on that side.
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Keep your feet
together and jump on.
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Just step down, there you go.
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If you need to
step down, this is fine.
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If you have a bench to
step on, or just jump off.
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Now let's go in show you
another variation to do this
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exercise, and what you
do is jump over an alternate
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them both, you
want to try that Kevin.
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Kevin: like this?
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There you go, exactly, so
it is combining both of the
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two movements into one exercise.
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Give me two more these.
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Kevin: this is fun.
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Just show them the variation,
it's like being a kid.
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It's fun and you get your
exercise, remember those days,
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it's funny they have taken
recess out of a lot of schools
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and it's the worst
thing they can do because
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recess was a fun time.
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Use to run outside and climb.
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That is what is leading to
such a high obesity rate in
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our young children.
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They spend more time,
and you can understand that
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Lucifer is very, very smart.
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He is going to create an
environment system where he gets
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the things that we need
and starts to take them away.
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He gets us misled and
going the other direction.
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They've created all these
video games and other things
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to keep the kids inside
and not get them outside to be
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active and the foods
are much higher in fat.
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There are things that are
harmful and high in sugar.
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We are creating a destructive
system of young children.
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Were getting their brains
unable to think by starting
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them out young and get
them trapped with obesity and
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chronic diseases
that shouldn't happen.
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Kevin: he is setting it
up so that in every way it is
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easier for him to win.
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Casio: he's
trying, but you know what?
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God has it there,
God is bigger than him.
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Kevin: yeah He won.
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Let's move on to
our next exercise.
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I call this a skate.
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Let me demonstrate,
backup the second Kevin.
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Hey Trent, can you
come and get this shot here?
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What I am going to do is
step to the side here and
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go down same arm same the
same leg is going to cross.
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Then step over and come
back with my left leg behind.
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You see this plain is
straight back behind me.
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I want to keep this leg
not breaking this plain.
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Not too far over because
it will put a rotational my
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front knee, just
straight back like into a lunge.
00:11:30.39\00:11:33.25
But I'm going to
step and come behind.
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Step and come behind.
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This is how you do
it on the slower scale.
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You can do this
exercise on a slower scale.
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We are going to step it
up with a little more temple.
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You jump off the front
leg, remember this is empowering
00:11:47.61\00:11:50.79
your lower body workout.
00:11:50.82\00:11:52.05
This is working my glutes,
my quads explode, working
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balance and
changing my body direction.
00:11:56.06\00:11:58.96
I am working my abs as well.
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Ready, let's knock
out 10 of those Kevin.
00:12:00.95\00:12:03.28
I'm going to coach you.
00:12:07.96\00:12:09.46
Kevin: so I'm
starting like this.
00:12:09.50\00:12:11.27
Casio: yes now step
across, there you go.
00:12:11.30\00:12:13.26
Kevin: then I'm going like this.
00:12:13.29\00:12:14.75
Casio: It's like
you're speed skating.
00:12:14.78\00:12:17.75
Casio: Get your
legs straight back more.
00:12:17.78\00:12:20.70
Not so far across,
just straight back.
00:12:20.73\00:12:23.62
Kevin: then go to jumping.
00:12:23.65\00:12:25.64
Very good, remember to get
your legs to go back further
00:12:28.05\00:12:31.53
behind you, more into a lunge,
you don't want cross your leg
00:12:31.57\00:12:34.27
too far and put
strain on your front knee.
00:12:34.31\00:12:36.53
Kevin: more like
this? Casio: that's it.
00:12:36.57\00:12:38.76
Good job that's perfect.
00:12:47.85\00:12:49.98
They are challenging so
you can do them that way or a
00:12:50.02\00:12:53.56
little slower and do you
pace slow until you get it.
00:12:53.60\00:12:56.73
Get that rhythm, get the
technique down and you have
00:12:56.77\00:12:59.87
to lean forward.
00:12:59.91\00:13:01.14
Kevin: are there any variations
to breaking in the steps?
00:13:01.18\00:13:03.38
Casio: yeah there really is
you just have to do a slower.
00:13:03.42\00:13:06.13
You have to make sure when
you are going down, you are,
00:13:06.17\00:13:08.85
going forward and not
like this and leaning back.
00:13:08.88\00:13:12.04
You have to go into your
lunge and down into the lunge.
00:13:12.07\00:13:15.03
That is the secret, the
next exercise we are going to do
00:13:15.07\00:13:17.99
is a one arm cling and press.
00:13:18.02\00:13:21.01
So let's grab our dumb
bells, let me demonstrate first.
00:13:21.05\00:13:25.87
We are going to come
down here like into a squat.
00:13:25.91\00:13:29.91
Then we are going to
jerk it up here and then press
00:13:29.94\00:13:33.66
straight up overhead and
then bring it down control it
00:13:33.70\00:13:37.38
down and reload again.
00:13:37.42\00:13:38.96
Kevin: how important is
that, I notice you twisted as
00:13:38.99\00:13:41.79
you are bringing
it onto your biceps?
00:13:41.83\00:13:43.65
Casio: Well what I did was
instead a bringing from the
00:13:43.69\00:13:46.98
shoulder from the top
straight down here that puts a
00:13:47.01\00:13:50.27
lot of strain on your shoulder.
00:13:50.30\00:13:51.55
So whatever you bring
the way closer to your body,
00:13:51.58\00:13:54.37
you have more control over it.
00:13:54.41\00:13:55.71
Then I can release
it down with my bicep.
00:13:55.74\00:13:58.93
Kevin: so instead of
dropping the weight like this,
00:13:58.96\00:14:01.61
or even life this you
are just bringing it in close
00:14:01.65\00:14:04.26
and allow your biceps.
00:14:04.29\00:14:06.39
Casio: the secret is
always you maintain the control,
00:14:06.43\00:14:10.52
never let the weight control,
you're always in control.
00:14:10.55\00:14:14.61
That way it prevents injuries.
00:14:14.64\00:14:16.02
Let's knock out 10, do
you want to do with me?
00:14:16.06\00:14:18.94
Okay let's do 10
each side let's go.
00:14:18.98\00:14:20.78
One, that's good, there's two
00:14:20.82\00:14:27.66
that's three, that's four,
00:14:27.69\00:14:34.46
that's five, this
is working my legs
00:14:34.50\00:14:39.94
my upper back and my
lower back and my shoulders
00:14:39.98\00:14:45.31
and my biceps, and the fact
that I am using only one arm
00:14:45.34\00:14:48.84
is challenging my body
because it's off-balance.
00:14:48.88\00:14:52.98
So my body has to
maintain this balance.
00:14:53.02\00:14:56.57
One more Kevin, and there we go.
00:14:56.61\00:15:02.53
Okay let's switch arms.
00:15:02.56\00:15:06.00
Let's go, now once again
when you are doing a shoulder
00:15:06.04\00:15:09.68
press, you always want to
press towards the center of
00:15:09.72\00:15:13.33
your head and the
midline of your body.
00:15:13.36\00:15:15.07
You never want to take it
out away from you, because once
00:15:15.11\00:15:18.54
again it is a lot of
weight being so far out of the
00:15:18.57\00:15:22.30
anatomical
position of your shoulders.
00:15:22.34\00:15:25.08
So take it out here is not safe.
00:15:25.12\00:15:26.69
Kevin: what number is this?
00:15:33.56\00:15:34.81
Two more, let's go to more.
00:15:34.85\00:15:37.26
Straight up, bicep curls, down.
00:15:37.30\00:15:39.64
One more, that's a
good job, good job.
00:15:39.67\00:15:43.38
That was really
working the whole upper body.
00:15:45.49\00:15:47.55
I can feel it in my shoulders
and my biceps my legs so it
00:15:47.59\00:15:51.15
is a complete body exercise.
00:15:51.19\00:15:52.66
But is a lots of
power for your lower body.
00:15:52.69\00:15:54.47
The fourth exercise were
going to do is a med-ball twist.
00:15:54.51\00:15:57.67
This is going to worker
Obliques, a little bit of a legs
00:15:57.71\00:16:00.83
it is so important
to have a good trunk.
00:16:00.87\00:16:03.15
It is a rotational with the med
ball, keep your arms straight
00:16:03.18\00:16:08.40
now we are going to do
it from a standup position.
00:16:08.43\00:16:11.36
Rotate the side, this is
our starting position here.
00:16:11.40\00:16:14.44
We're going to finish
rotating all way up to the top.
00:16:14.48\00:16:17.49
Notice that my head
is following the ball.
00:16:17.53\00:16:20.06
My head is to follow the
ball and come straight through.
00:16:20.09\00:16:24.13
Kevin: So you keep your
shoulders square to the ball?
00:16:24.16\00:16:28.28
Make it like a triangle,
the ball is the point, hands
00:16:28.31\00:16:32.40
together, arms straight.
00:16:32.43\00:16:35.02
Never lock out your
joints but keep them straight.
00:16:35.05\00:16:38.59
Then down to the side and
we are going up over my left
00:16:38.63\00:16:42.13
shoulder as high as we can.
00:16:42.17\00:16:44.16
There is one and back down.
00:16:44.20\00:16:47.26
There's two and come back down.
00:16:47.30\00:16:50.20
There's three, there's four
00:16:50.23\00:16:53.10
five, six, seven,
00:16:53.14\00:17:01.04
Kevin: what kind of
athlete would really use this?
00:17:01.07\00:17:05.73
Casio: baseball player,
golfer, tennis, anything with
00:17:05.77\00:17:10.40
any type of cross
body rotation action.
00:17:10.43\00:17:13.99
Even swimming because it
strengthens all the same muscles
00:17:14.02\00:17:18.77
driving through the water.
00:17:18.81\00:17:20.46
When you swim there is a
little rotation that is taking
00:17:20.50\00:17:23.85
place, for all
that would benefit.
00:17:23.88\00:17:25.14
Okay let's do the other side.
00:17:25.18\00:17:26.66
One, two, three,
00:17:26.70\00:17:33.87
four, five, six,
00:17:33.90\00:17:41.41
seven, eight, nine,
00:17:41.45\00:17:46.97
and 10, wonderful.
00:17:47.00\00:17:52.45
That was it, that was fun.
00:17:52.48\00:17:55.21
Kevin: What do we
have our active rest today?
00:17:55.24\00:17:57.74
Well you know active
rest, we kind of miss a little
00:17:57.77\00:18:00.86
because we were having fun
with these other exercises.
00:18:00.90\00:18:03.67
You know let's throw one
in and will do it a little
00:18:03.70\00:18:08.14
different, straight leg
kicks to our hand and do it for
00:18:08.18\00:18:12.58
10, and then we will
do an alternating one.
00:18:12.61\00:18:14.49
Kevin: So your going to
make it more difficult, Hah?
00:18:14.52\00:18:16.90
That's my name Kevin, that's
right I always make it hard.
00:18:16.93\00:18:20.84
Okay same leg same arm and
lift straight up, now other
00:18:20.88\00:18:24.75
arm, two, three, four,
00:18:24.79\00:18:31.69
five, and one more six.
00:18:31.73\00:18:38.56
Now watch this one were
going to take my right leg to my
00:18:38.60\00:18:42.61
left hand, are you ready?
00:18:42.65\00:18:46.19
One switch, two switch
00:18:46.22\00:18:50.93
three switch four switch
00:18:50.97\00:18:55.60
Kevin: not only is this
a cardio, but I'm feeling
00:18:55.64\00:18:57.48
the stretch as well.
00:18:57.51\00:18:58.69
Are you getting it this is six.
00:18:58.72\00:19:01.18
It is very similar to
what we are doing when we were
00:19:01.21\00:19:04.22
chopping wood, and then
what we did with the ball,
00:19:04.25\00:19:07.20
but now we are using the
lower body to do the same
00:19:07.23\00:19:10.15
cross-motion hitting
the lower oblique area.
00:19:10.18\00:19:12.61
See that was it,
that was a good rotation.
00:19:12.64\00:19:14.99
Listen, if you have a
question, send us an e-mail at:
00:19:15.03\00:19:20.83
if you say hey Casio do you
go right to come to people's
00:19:24.19\00:19:27.49
churches, come to
schools, shoot us a request
00:19:27.52\00:19:29.83
at the same e-mail address:
00:19:29.87\00:19:31.55
we have an e-mail
that came in from Johnny.
00:19:33.84\00:19:36.49
Johnny wants to know, he
said listen I am 13 years old,
00:19:36.53\00:19:41.53
is it all right for
me to start exercising?
00:19:41.57\00:19:44.26
I guess he was in a debate
with his parents who thought
00:19:44.29\00:19:47.88
he was too young to do
some strength training.
00:19:47.92\00:19:50.53
Technically studies are
showing that students who start
00:19:50.56\00:19:54.52
exercising at the young age
of 12 or so forth it is okay.
00:19:54.55\00:19:58.33
Remember one time we were
told that if you exercise you
00:19:58.36\00:20:02.11
will stunt your growth.
00:20:02.14\00:20:03.60
That is a myth,
that's not your excuse.
00:20:03.64\00:20:06.41
The thing is when your
exercising with individuals that
00:20:08.78\00:20:11.76
are younger, it is important
for them to exercise for
00:20:11.79\00:20:14.79
somebody who can help
them to maintain proper form
00:20:14.83\00:20:17.79
and do proper
technique is the key for a
00:20:17.83\00:20:21.20
young age to develop that.
00:20:21.24\00:20:22.99
We need to
encourage them to be active.
00:20:23.02\00:20:24.87
Don't restrict them, just
have them under supervision
00:20:24.90\00:20:27.68
because it is very important.
00:20:27.72\00:20:29.10
And they are not to go to
fatigue, show them how to do it.
00:20:29.14\00:20:31.84
Matter of fact a lot of gyms
even have equipment that are
00:20:31.88\00:20:35.07
smaller sizes for these young
individuals to use and then
00:20:35.11\00:20:38.26
they have kids gyms.
00:20:38.30\00:20:39.85
So we want to be
active and get them started
00:20:39.88\00:20:41.57
at a younger age.
00:20:41.60\00:20:42.57
So really Johnny there is
no age, if you are able to
00:20:42.58\00:20:45.20
move, do it, but under
supervision you should be okay.
00:20:45.23\00:20:48.02
It is so important because
your body responds differently
00:20:48.06\00:20:50.81
to heat and so forth so
make sure you condition an
00:20:50.85\00:20:53.62
exercise under your parent
supervision or under a coach
00:20:53.66\00:20:56.21
or trained professional.
00:20:56.25\00:20:57.73
Let's do rotation one more time.
00:20:57.76\00:21:00.01
Alright let's do our
jump over 180's again.
00:21:04.20\00:21:05.54
Let's do the fast one,
we're running out of time.
00:21:05.58\00:21:08.07
Okay just jump straight over.
00:21:08.11\00:21:09.39
Two, three,
00:21:12.66\00:21:16.95
Kevin: this is a little
more difficult this time.
00:21:22.91\00:21:24.02
Casio: Yes they are.
00:21:24.05\00:21:25.05
The second time you
get a little more fatigue.
00:21:25.09\00:21:26.32
One more time.
That's a good job.
00:21:26.35\00:21:30.38
I'm going to knock out
the skates, here we go.
00:21:30.42\00:21:33.75
Kevin: you almost look like
you are on ice skater Casio.
00:21:39.34\00:21:41.27
You know I'm signing
up for the Olympic Games.
00:21:41.30\00:21:44.57
You did not know that I
could skate like this, did you?
00:21:44.60\00:21:48.23
Kevin: I didn't, I didn't.
00:21:48.26\00:21:49.42
Casio: I did it in my
dreams and won a gold medal.
00:21:49.46\00:21:51.92
Kevin: you didn't!
Casio: I did I swear.
00:21:51.95\00:21:53.34
Casio: I did it in my
dreams that I won a gold medal.
00:21:53.37\00:21:55.87
Kevin: I have a gold
driveway in one of mine.
00:21:55.90\00:21:57.72
Casio: we'll were going to have
a gold pavement when in heaven.
00:21:57.75\00:22:00.15
Let's go with the
one arm cling press.
00:22:00.19\00:22:03.49
Grab your dumbbell.
00:22:03.52\00:22:05.10
Were going to do five this
time because were running out
00:22:05.13\00:22:07.65
of time, are you ready?
00:22:07.68\00:22:08.91
That's one straight down, two,
00:22:08.95\00:22:14.21
three, four, and five.
00:22:14.24\00:22:22.89
Kevin: I feel these on
opposite sides with my obliques.
00:22:22.93\00:22:27.08
Casio: that's why the
body has to stabilize itself.
00:22:27.11\00:22:30.48
Because if you only have
one arm with the weight that
00:22:30.51\00:22:33.84
means the other side
of the body has to make
00:22:33.88\00:22:36.29
up the difference.
00:22:36.32\00:22:37.69
Kevin: my left side
is not wanting to be
00:22:39.81\00:22:41.64
coordinated this morning.
00:22:41.68\00:22:43.04
You know some people find
one side of the body much more
00:22:43.08\00:22:45.99
controllable than the
other and that is normal.
00:22:46.02\00:22:47.74
We have a side that is dominant.
00:22:47.77\00:22:50.35
The thing is to balance
yourself out to prevent injuries
00:22:50.38\00:22:54.21
So spend equal amounts
time on your weak area as you do
00:22:54.24\00:22:58.03
your strong side, but
do the same weight for your
00:22:58.06\00:23:02.47
weaker side, let it
pace itself to get stronger.
00:23:02.51\00:23:06.88
Arms to the
side, just drop down.
00:23:06.92\00:23:10.28
That's one, two, three,
00:23:10.32\00:23:15.08
four, five,
let's do one more six.
00:23:15.11\00:23:21.54
Other side, one, two,
00:23:21.58\00:23:26.48
Kevin: you know I was
thinking about that weakness
00:23:26.51\00:23:28.07
comment, does it have any
kind of spiritual application?
00:23:28.10\00:23:31.26
Should we still focus on
our weaknesses, even though we
00:23:31.29\00:23:34.42
keep having failure?
00:23:34.45\00:23:37.48
Always like to say that a
righteous man gets back up.
00:23:37.51\00:23:41.06
If you have a weakness,
pray about it, give it to the
00:23:41.09\00:23:44.74
Lord, and the Scripture
says I can do all things through
00:23:44.78\00:23:48.39
Christ and that
means even your weak areas.
00:23:48.43\00:23:51.32
The things that you are
struggling with, there is
00:23:51.36\00:23:52.96
nothing that He
cannot help you through.
00:23:52.99\00:23:54.67
Just give it to
Him, that is the thing.
00:23:54.70\00:23:56.35
Kevin: that's awesome.
00:23:56.38\00:23:57.58
Okay this is the part
of program where we go
00:23:57.62\00:23:59.51
to our knowledge part.
00:23:59.55\00:24:00.54
So let's go and
check out our wellness tip.
00:24:00.57\00:24:02.10
Research reveals that
three brief bouts 10 minutes
00:24:11.81\00:24:15.13
daily aerobic exercises
may be as beneficial as one
00:24:15.17\00:24:18.41
longer bouts 30 minutes
achieving cardio, respiratory,
00:24:18.44\00:24:21.64
and body
composition improvements.
00:24:21.68\00:24:24.06
There you go, you don't
have to do 30 minutes all at one
00:24:26.09\00:24:28.33
time, you can slice it up
in 10 minute increments and
00:24:28.36\00:24:30.57
you will get much
better results out of it.
00:24:30.60\00:24:33.27
It's like being in the city,
you know the city where you
00:24:33.31\00:24:35.99
drive and stop and
go and stop and go?
00:24:36.03\00:24:37.51
Between lights you
burn more gas than you do
00:24:37.54\00:24:40.16
driving on the highway.
00:24:40.19\00:24:41.55
So your body has to
restart yourself back up after
00:24:41.58\00:24:45.55
that 10 minute
bout to do it again.
00:24:45.58\00:24:47.87
The studies show you burn
a little bit more calories.
00:24:47.90\00:24:51.11
So if you feel you can't
get 30 minutes in your day,
00:24:51.15\00:24:54.32
start out with 10 minutes.
00:24:54.36\00:24:56.05
Keep going and
find more 10 minutes.
00:24:56.08\00:24:57.77
You can find 10
minutes in a day.
00:24:57.80\00:24:59.42
Kevin: find three, 10 minute
segments throughout the day.
00:24:59.45\00:25:00.79
Casio: get off of Facebook.
00:25:00.82\00:25:02.22
By the way we are on
Facebook so you can find us,
00:25:02.26\00:25:05.66
Action 4 Life on
Facebook and join us there.
00:25:05.69\00:25:08.02
Spend less time on line
and some more time in line
00:25:08.05\00:25:12.03
with your body.
00:25:12.07\00:25:13.17
Kevin: unless it's on
Facebook on Action 4 Life.
00:25:13.21\00:25:16.57
Okay were going to go
into our cool down and let's
00:25:16.61\00:25:19.94
do it a little different.
00:25:19.98\00:25:21.66
Well it's not too different.
00:25:21.70\00:25:23.31
Let's just do as our stretching,
a lower body stretch.
00:25:23.35\00:25:26.33
This will be a little
challenging and tricky.
00:25:26.37\00:25:29.48
If you can do this, you
never know some time you might
00:25:29.51\00:25:31.87
be out in a park I
don't know where to sit.
00:25:31.90\00:25:34.89
We could do
like a glute stretch.
00:25:34.92\00:25:36.68
I know this might be too
tricky for some people at home.
00:25:39.62\00:25:42.75
They say, Casio why do
you have to do everything
00:25:42.79\00:25:45.41
on one leg?
00:25:45.45\00:25:46.61
Kevin: this is proving
whether I am a well-balanced
00:25:46.65\00:25:47.94
person or not, isn't it?
00:25:47.97\00:25:49.14
Yes it does, and you
can feel this working.
00:25:49.18\00:25:52.64
It is hard, okay
your other their leg.
00:25:52.67\00:25:55.88
This is going to
be tricky for me.
00:25:55.92\00:25:59.09
I might not be able to do it.
00:25:59.13\00:26:00.76
See, I'm not afraid to
look embarrassed on TV because I
00:26:00.79\00:26:07.03
can't be
embarrassed, do you know why?
00:26:07.06\00:26:08.56
Kevin: why is that?
00:26:08.59\00:26:09.56
Embarrassment is an emotion, and
I choose not to use that emotion
00:26:09.60\00:26:12.76
Do you know why? Kevin: why?
00:26:12.79\00:26:15.17
Because I'm not
afraid to look silly on TV.
00:26:15.21\00:26:17.22
Because God loves me where I am.
00:26:17.26\00:26:19.45
Kevin: absolutely.
00:26:19.48\00:26:20.58
I hope you have to learn to like
me just the way I am because
00:26:20.62\00:26:22.18
I am a little silly, but
it is all about having fun.
00:26:22.22\00:26:24.85
If we can be having fun
for the Lord, that is a double
00:26:24.88\00:26:27.07
whammy, and get to spread
the message, help the people
00:26:27.10\00:26:29.25
be active, and have fun.
00:26:29.28\00:26:30.83
You can't get better
than that, let's go to our
00:26:30.86\00:26:32.76
hamstring stretch again.
00:26:32.80\00:26:34.07
We have done this one
before, put your hand on your
00:26:34.11\00:26:35.79
bent leg, there you go.
00:26:35.82\00:26:37.37
Put your glutes back and
it stretches our hamstrings.
00:26:37.41\00:26:40.08
Okay, the other leg.
00:26:42.83\00:26:44.19
Kevin: that was fun today.
00:26:46.77\00:26:48.80
Casio, you keep holding
out and I will close this out.
00:26:48.83\00:26:51.51
Just like a compass points
the way north, south, east,
00:26:51.54\00:26:54.40
and West, a special book
called the Bible is even more
00:26:54.43\00:26:57.62
consistent in giving us
direction in our daily lives.
00:26:57.65\00:27:01.25
When you are feeling lost
and confused about issues in
00:27:01.29\00:27:04.58
your life, use the Bible
to help you point the way back
00:27:04.62\00:27:07.88
to safety, in the arms of God.
00:27:07.91\00:27:09.81
You know that is it people,
the Bible, it's God's word
00:27:09.84\00:27:13.63
telling us in connecting
us and showing us exactly how
00:27:13.67\00:27:17.42
to find Him and
where to find Him.
00:27:17.45\00:27:20.08
This is Casio reminding
you that action is the key for
00:27:20.12\00:27:22.51
life and it is my prayer
that the Lord gives you strength
00:27:22.54\00:27:24.89
and encouragement for
you to take action everyday.
00:27:24.93\00:27:26.90
God bless and
thank you for watching.
00:27:26.93\00:27:28.94
You flex those faith
muscles, good job Kevin.
00:27:28.98\00:27:31.75