Sunday, September 17, 2017


Welcome! That time has come. My two hour workout. I never use my cell phone when I'm working out. With warm up and cool down...2 1/2  hours. Start with cross over lunges
10 yards forward and backwards 10 times. Next sprint 10 yards forward and backwards 10 times each way. Next, kangaroo hops for 10 yards, hop forward and walk backwards, 10 times. Next, one legged hops four directional, one yard each way, 10 times. Next, the climb. 30 yards uphill with about 10 yard elevation. Sprints, 10 times. Walk back. After each sprint, holding a 8 lb. med. ball, squat, jump up holding ball and stretch arms above head...10 times after each sprint. Next, holding a 3 lb. weight in each hand sprint 10 yards, walk back...10 times. Jog 400m. Next, barefoot sprints, 40m on grass or sand, 10 sprints, walk back. Rest when you feel the need. Max rest at any time is  min. Cool down for 15 min.

Sunday, September 10, 2017


Welcome everyone...most of us have been competing since preschool. It's in our blood. I am over age 80 and still compete in 8 different sports. Through the years I have heard "are you ready" a thousand times. I still train with high school and college athletes. I still get butterflies before every event. Still conduct "camps" for athletes age 8-18. One feels he/she can go on forever...perhaps. But there will come a day when you know the end is coming. While you travel this journey...never cheat yourself. Don't be a slacker. Perhaps no one will know...but you will. You will cry out "just one more, one more." If you are not giving your best, you will have a life of regret. My driving force...I compete for those can't even walk or sit up. I conduct fitness classes for the physically and mentally challenged. Never give up on your dream...share your dream. Next blog..."pound the rock."

Saturday, September 2, 2017


Welcome everyone...we have all heard a joke or two re the brain,,,
however this is no laughing matter. Many of you have heard the term, passive income relating to the financial field...earning money
while you sleep. Memory lose is not so much due to aging. NO, loss of memory is primarily due to "overload." As we age we keep storing more and more information This is what works for me...when I can't remember something I use what I call "brain trick." Relax your brain and think of something some thing else. Now the brain is free to "roam about." I have termed this "passive memory recall."
Time lapse...few minutes to a few hours. Many times I call on this "trick" as I'm falling asleep. Yes it works! In your quest for a high performance workout/training...when you want "on demand" results...use the "brain trick."

Saturday, August 26, 2017

VENUE # 4 last in series

Welcome everyone...over the years, as a business owner, consultant and athlete, I have always felt a parallel between sports and business. The number one enemy facing both...Addiction. Allowed to hang around, game over. Addiction always wins, you lose. Addiction will control your life...until you have no life. No matter
what level of life you find yourself or if you are starting over...Start with your Self Image, that's the who am I and what am I all about. The IMPACT that we make is in direct proportion to our own self image. Purpose in life is more than writing down your goals and throwing the paper into a duffel bag or brief case. It's a visualization...a Passion. this passion doesn't allow for "a drive up window." It consumes your every fiber. No road map. You find a way. You begin to act and behave as though you were already there. First to the finish line. You climbed  your Mt Everest and reached the very top. People don't climb Mt Everest just to reach the top...they climb it to conquer themselves. You conquered yourself...what a feeling. First to the finish Line...Where Winners and Survivors Always Meet.

Monday, August 21, 2017

# 3, Eating Habits

Welcome everyone...the "menu blogs" are being received extremely well. Thank you. Peak Performance is what we should strive for as well as a healthy life style. I do not take a "day off" re
my diet and eating habits. If we rely on supplements (pills) to get us there..."game over".) AM...I get up at four. Drink 8oz glass of Alkaline water and mix in two tablespoons of lemon juice,
from real lemon and two tblsp of Bragg's raw Apple Cider Vinegar.
One cup of coffee optional.  5:00 am, breakfast...2 egg veggie omelet. Cup of fruit and mixed nuts. 6:30-8:30 workout. Drink during workout, Vita Coconut Water, cup of Ice Coffee and Ice water. Anything w/ice works faster in the system. 10am...snack, tart cherries and juice and smoothie drink made with blender, 10oz over
30 min. Between 12 and 1pm. home made soup, either chicken, beef or split pea w/ham. Peanut butter on toast or one hard boiled egg. Between 4:30 & 5:30 lite jog for 30 min. and lite stretching for
20 min. Last meal of the day between 5:30 and 7:00pm. 5 to 7oz
Angus steer steak. Baked potato, green salad, veggie casserole, almond or coconut milk. Italian Ice. No eating after 9pm. Bedtime.
 NO=NO-NO...processed meat, syrup, gravy, mayo, sugar, salt, white bread, deep crust pizza. I am 5'7 and weigh 147. Next blog,
#4, subliminal factor.

Wednesday, August 9, 2017

Jimmy O's Menu # 2

Welcome get there, start here. I needed to have my entire body, mind and spirit in "sync." Even though I competed in various sports through out my life, I felt I needed a "road map" to ready myself for the Senior Olympics, the Masters and the Nationals. Jan. 2004 my training began, only to hit a roadblock in March. My physician informed me I had prostate cancer. Elected to have the seed implant. Only missed two weeks of training. 2004 was a very tough year for me. Still managed to win a dozen gold medals, 3 silver and 3 bronze. When you have to pea every 20/30 minutes and still get to the starting line on time, that will test you. December of that year, I decided to have a complete blood study. What did my body need to compete at the highest level. Did not want to guess. Went to a nutritionist and added more to my "roadmap." Once a week had a session with a Reflexologist. And twice a week massage was in order. Next blog, my eating habits.

Monday, July 31, 2017


Welcome everyone...taking one's inventory, defining one's self is  a very difficult task. Most people shun away from that duty However, it is a cleansing of mind, body and soul. That task lifts you to a higher level. Perform this necessary task once a year. There should be a "center of gravity" in each of us. I do not believe in a status quo...only a statue stays the same. Fitness, training and competing at all levels requires long repetitive hours of belief in yourself. A multi billion dollar a year is bent on feeding us the "miracle pill." Another billion dollar a year business in equipment
is ready to throw machines at us. In my interviews with over 100's of men and women in all levels training and competition, I have asked this question..."have the supplements helped your performance?" Response, "I don't know." Over the next few weeks, my blogs will fully inform you of my eating habits and workouts and competition rituals. Start at the beginning...define where you are at. To get there, start