Sunday, July 23, 2017


Welcome everyone...alignment in navigating outer space is critical. So to in working out and training. Every day I observe men and women in the weight room, running and application in all sports...yes, even walking. When the muscles, joints, brain is not aligned properly, your desired results will fall short by as much as 70% percent. Most injuries in most sports and competitions are self imposed. Joints, back aches, pulled muscles and muscle stress, lack of endurance and exertion, lack of energy are causes/results of doing something wrong. Learning proper technique is your passport to a passing grade, improved results, entry to the winners circle. Functional movement, speed, skill, change of direction and "on top of your game" and your mental toughness will be yours by going in the right direction...up.

Saturday, July 15, 2017

A Woman's Dream

Welcome and get to know the name Samantha Sepulneda. She followed her dream, arriving in the US at age 5. Her travel log began from the Dominican Republic. Samantha's mother accepted a job working in a factory. You will be amazed at what Samantha has already accomplished Everyone's dream begins with a "seed" nurtured by the brain and matures by your written note. When you stop dreaming, you short circuit your life. We don't know how we will make the dream a just know you will reach it. There are no roads for the make your own paths, Google Samantha Sepulneda. Why is it that people going against all odds and people physically/mentally challenged, accomplish more than :"normal people?"

Monday, July 10, 2017


Welcome of muscle and their movements. In my decades of studying body movement, I have noted glaring "mental abuse" of both men and women in their approach and application re exercise. The brain must send the proper signal to the proper muscles in directing to achieve the proper action or reaction. Too often the brain and muscles are going in opposite directions; thus desired result is not reached and or injury is an undesired product. Over the next few weeks we will discover how to appreciate proper body motion. For starters...too many people rush to start and finish each exercise. We send mixed signals to our brain and "garbage" appears on the report card.

Saturday, July 1, 2017


Welcome everyone...muscle confusion. Yes! From sprinting in water depths of one to three feet of water. At one foot you are forced to bring your knees up so you bring each foot out of the water in your strides. Great for knees and hips. Try about three feet of water, sprint, keeping feet in water or knee deep. Great for squads strength. Also, don't forget water aerobics. Rope. 20 to 30 feet in length...after knots are made. Fix one end of rope to tree limb or any other object. Remember, as you climb, all your weight is on the rope. Knot should be about 3 feet apart. Use both hands and feet to climb. Alternate to hands only or feet only. Go slow in descending. All the above...great for conditioning and endurance.

Thursday, June 15, 2017


Welcome everyone...there comes a time in everyone's life that he or she feels the urge to "breakout" from the routine, to go beyond. It's great to have goals however, the same goal day after day, month after month spawns boredom and the goals become a ceiling  You become your worst enemy. Every 8 weeks I "break my ceiling" and my thinking...No Limits. Breakout Week...take 5/7 of your toughest drills and write down your best to date in each drill. Now write down where you want to be in each drill. Your two hour workout begins. Each drill you beat, drop that drill(s) and replace with other drills. The two workout does not include warm up or cool down. The "breakout" week goes for six days. You will experience a degree of muscle/brain confusion. You will also experience "peak performance" never before dreamed of. First to the Finish Line where Winners and Survivors always meet.

Thursday, June 8, 2017


Hello everyone...I'm back. Memorial Day I was rushed to ER and 5 days later discharged. Health and physical and mental fitness play a major role in our daily lives. So many "discount" those attributes. A final day will come when you will be presented with papers ending your career. There is one award after retirement..."what kind of person were you then and now?" What will your family say? Who are you and what are you about? Ethics and self image must be core values in our makeup. Our grade on that final "award" is paramount to all the others. Next blog..."going beyond."

Friday, May 19, 2017


Welcome everyone...thanks to all of you who took the time to tell me how much you liked last week's blog re arms. This blog will focus on your "pistons," your legs. All of us sprinters can attest to the pulled calf muscles. groin, quad and hamstring muscles. Not pretty. Warning using weights on your leg drills...go slow  and start with one lb. weights and place just above the knees. Never place below the knees. Warm up by jogging for 30m. Five sets with a one lb. wt. 30 sec rest between each set. You will want to forgo jogging after the first or second week. No later then after second week. Begin  sprinting/running as you would in your chosen event(s). Expected results...1)increased power, endurance and close. You must keep accurate and up to date results. With the added strees on you muscles, you may notice a slight muscle fatigue, Normal. When performing your normal sprinting/running, sprinters go five sets for 30m. with a 60 sec. rest after each. Runners go 50m. 5 sets with 60 sec. rest after each. Also practice your start with weights. Sprinters sprint only on balls of your feet.