Thursday, December 30, 2010

OH, oh!

Hello and welcome everyone! Ah, yes...New year's resolutions! Many are
made, few are kept. Hope we all live up too ours. OK, as promised...the
OH oh in fitness/ workout programs. Counting one to ten or whatever
number we pick, is perhaps necessary in what we do. Counting becomes
automatic and we tend to become mechanical in our routine. That's the
problem. We create barriers. We are our own worst enemy. We train
because we want to run longer, faster and build endurance. We start and stop at a certain number and perform the same exercises for the same
amount of time every day. So we train the brain to STOP at a certain time. And we wonder why we are not getting's because we plan it that way. Vary the count, vary the time, vary the number of sets and
vary the routine. Every day must be's called CHANGE UP!
By doing this simple thing, you will get the results you want. Training
every day requires you to take one day off. Let your body "heal." Oh,
you will start seeing the results in one week. Next week..."keep going."

Have a great and meaningful life everyone! Jimmy O

Sunday, December 26, 2010


Hello and welcome everyone! Merry Christmas and Happy New Year! Count your blessings,
pray for good health and always is the "centerpiece." Next week I will
expound upon the OH OH...I did not know that!

Have a great and meaningful life everyone! Jimmy O

Saturday, December 18, 2010


Hello and welcome everyone! Let me update you on the past 4 weeks re my training program.
I am well into deep water aerobics and TRX. My toughest....deep water aerobics. My instructor
asked me how I liked her class...I responded, "I don't." "It' like having to take cod liver oil when
I was growing up." My mother would say, "it's good for you." That's how I view water aerobics.
It's good for me.
That MENTAL BLOCK...this morning I finally broke it. Five times I took the one step and did the vertical jump of 43 inches. It's more than conquering my's conquering myself. Just
doing that was my greatest victory this past month. Getting ready for the Senior Olympics of
2011, I am starting to blend in the foot work, the ladder and low hurdles. Will start sprints of 30 and 40 meters on Feb. 1st. I love the way my training is going and the cross training. So my advice to
all of you...become a BARRIER BUSTER! You will rid yourself of alot of stress.

Have a Great and meaningful life everyone. Jimmy O

Saturday, December 11, 2010


Hello and welcome everyone! I have shared my thoughts with you regarding mental fitness...
toughness, and how critical mental toughness is in our lives. Well, that saying hit me right between the eyes today!!! Saturday's are my days for plyometrics. I jump over boxes and tripods at an increasingly difficult heights. Today, my challenge is taking one step and jumping on a tripod 43 inches high. Have always done this beginning in 2004...see web site. Today, I
felt different...lack of confidence...lack of daring, (risk). As I took my one step and lifed in the air,
my right foot landed, but my left did not. Left foot was 1 inch low. I started to lift 7 times, but
could not get off the ground. Now I have to get my confidence back and attack it next Saturday.
My lesson...I need to work on my positive mental attitude. It is amazing to me how important
mental toughness is and the major role it plays in our daily activity. Next week...the results.

Have a great and meaningful life everyone! Jimmy O

Sunday, December 5, 2010


Hello and welcome everyone! I am back in the groove...4 weeks into my new workout program.
But before I share "the new" with you, let me preface with...after taking a break for about six
weeks, I actually found it hard to get back into the swing of things. I got "soft." I had to force myself to "take action." Will power and mental fitness is the most important thing in life when
wanting to get something done. we go...after a month into my new program (anything
new is tough), 2 hours a week in deep water aerobics, 3 hours a week in TRX and 1 hour a week in deep water running. Those items are the conditioning part of my startup. In addition, I spend
5 hours a week stretching exercises, muscle toning with weights, plyometrics and isometrics.
Feb. 1st, I will begin my sprinting workout program. All of this is different than other years.
No matter where you are in your fitness program, stay with it, vary it, and always be willing to try something new.

Have a great and meaningful life everyone! jimmy O

Sunday, November 28, 2010


Hello and welcome everyone! Now I know you read my blog...When I am
late, I hear about it. Let's spend some time talking about "mental fitness."
From my own personal experience and listening to others, this is what I
have learned. If we don't apply "will power," we fail. When we put off
starting an exercise or workout program, we become weak...SOFT. To get
there, START HERE! Why do we make the same mistakes over and over again? If your doctor orders an rx, would we put off getting it? When it comes to our health...let's attend to it...NOW! Think about this...when we exercise much has to do with counting up to 10 or some number and we begin to exercise mental toughness. Wait a minute...what about when we
are not exercising? We let ourselves off the hook. We reward ourselves
with all kinds of stuff. "I deserve it." NO, deny yourself. Mental toughness
is not a sometime's an all the time thing.

Have a great and meaningful life everyone! Jimmy O

Saturday, November 20, 2010

Freedom of Movement

Hello and welcome everyone! Happy Thanksgiving! As promised...highlights from my "Balance
Your Life" fitness classes. Starting the third year and growing. When I first started the class I
had three women show up. I thought...this is never going to work. Now over 400 men and women will participate. The foundation of the class is developing the "core," posture, technique
and deep breathing. The results...attain a higher degree of functional balance, strength and self-
confidence. All of this is triggered by the mental exercises. We train and retrain the brain to
become active and send the proper message to the select muscle group for the designated
function..."what we want our body to do." I am always amazed at how each individual is able to
accomplish better functional balance in a short period of time. Preventing falls is another
realistic result. Gaining confidence and feeling younger is attained by everyone. Living a better
life is what it's all about. That's the reward for all. My reward...being a part of someone's
success. We use and exercise ball, resistance band, a chair, soccer ball and tennis ball. No weights.

Have a great and meaningful life everyone! Jimmy O

Saturday, November 13, 2010

The Startup!

Hello and welcome everyone! Well, I have had my 15 seconds of fame and now it's back to reality. Both award ceremonies were awsome and the memories will always be vivid in my mind.
Worked out this morning and am in full swing for the coming year. Start TRX on Monday.
Google TRX and see for yourself. Will update you in 30 days. I am into a tough conditioning
program for the next 60 days and then will start sprinting again. Did mostly plyo today and abs.
Next from my class "Balance Your Life."

Have a great and meaningful life everyone! Jimmy O

Saturday, November 6, 2010

The Oscar/Espy

Hello and welcome everyone! Next week on November 9th I will receive two awards..."Male Athlete of the Year" and the "Leadership in Fitness." I am truly
humbled and overwhelmed having been named receipiant of these prestigous awards.
This is like winning an Oscar and the Espy in one year. I will share these awards
with the people who have supported me and cancer survivors. Their encouragment never wavered and our friendship will endure for as long as I live.
So often in life, honors do not come easy, at least that is the case with me. Being
a prostate cancer survivor, I appreciate life more than ever. Each day is a journey with a destination in mind. And if I don't reach my destination on this
day, I will reach it the next....and I hope all of you will reach your destination.
Fate is what life gives you, destiny is what you do with it.

Have a great and meaningful life everyone! Jimmy O

Sunday, October 31, 2010

The Brain

Hello and welcome everyone! As promised..."Balance Your Life" news update. This fitness program
is in it's third year. Over 400 will participate from now until April 1st. Designed for any age, but this program is specific for age 50 and over. Over the past ten years or so, "smart people" were
stating that we lose our functional balance by aging. I never bought into that theory. Aging may be the cause of about 10% of functional balance...the MAJOR loss comes from a lack of movement
which is caused from a lack of brain exercise. When the brain stops sending signals to a particular
muscle group, the brain becomes lazy (soft), and the muscles become a mush.
This year I introduced "brain exercises." Games involving reflex and reaction causing the brain to be stimulated (active) and sending a "call to action" within a particular muscle group. These exercises are the same as I use to develop brain alertness and fast twitch muscle reaction. Just
this alone will help prevent falls...not just to prevent broken bones brain damage...concussion. NO,
it is never to late to start. Today, would be a good day to start!

Have a great and meaningful life everyone! Jimmy O
google: jimmyo senior fitness

Sunday, October 24, 2010


Hello and welcome everyone! My New Year begins today...for my training and workout routine
for 20011. Changing lots of things and adding some new stuff. Will start my new program on
Nov. 1st. Next week I will comment on the "Balance Your Life class." I have added lots of "brain"
exercises. Introducing the wart ball. FUN!

Have a great and meaningful life everyone! Jimmy O


Saturday, October 16, 2010


Hello and welcome everyone! News in my is official...I have been named recipient of the Govenors award for leadership in fitness and the
Sports Commission Athlete of the Year award. I am overwhelemed and
humbled. The awards are life changing moments for me. I am to receive the awards on Nov. 9th. I have so many people to thank. The achievment
is shared be my support team and cancer survivors. What is amazing to me, is how many people want someone to succeed. The well wishes and
congrats keep arriving.
Thought for the day...quite often, in our daily lives we get caught up in
the "me syndrome" that we forget about the people who helped us along
the way. So today, let's take a time out to thank at least one person in our person if possible, other wise a phone call. This act of kindness
will make your day and their's. Enough said.

Have a great and meaningful day everyone! Jimmy O

Saturday, October 9, 2010


Hello and welcome everyone! And welcome to Pickleball...the fastest growing sport in the
US for all ages and especially Seniors. This is not a "wimp" sport. I will not bore you with rules
today, which every sport has. The game is played on a court (tennis, basketball or your
driveway) 20feet by 44feet.Net is 34 inches off the surface. Singles or doubles and a paddle
is used, wood or grafite and a ball the size of a wiffleball. So, the court is about half the size of a tennis court. Foot movement and bending your knees are keys. Thus far I am teaching 4
classes a week and have a total of 63 people in my classes. The sport is FUN and addictive.
Once you play it you will want to keep playing. So, no matter your age, "get in the game."
For more info go to or any of the several Pickleball sites.

Have a great and meaningful life everyone! Jimmy O

Saturday, October 2, 2010


Hello and welcome everyone! This week I will address "odds and ends" and some questions I get from people in my classes. In general, questions
concerning health issues are asked. A woman with stints wants to know
if she can exercise. I have 3 people in my classes with stints. Always
check with your physician first. Play it safe. People with joint issues, hip,
ankle, foot, shoulder, knee and neck problems need to adjust or modify the exercises. Everyone experiences some discomfort with or without
excercising. With me, it's my back...a problem I have had since my youth.
Even working with people who have had replacement of joints can find
an exercise they can do. In my opinion, the greatest disservice one can do
is not exercising at all. One can use caution, but don't approach an
exercise program in a timid fashion. You need to find your comfort zone
and then perform the tasks at hand. Exercise gets more blood flowing
and then you will discover relief in the "issue areas." Taking deep
breaths will relax the muscles. You can begin deep breathing exercises
even before you get out of bed in the morning. Deep breathing cleans
the blood by clearing out toxic air. Increase your lung capacity with
deep breathing. Short breaths will not do the job. Remember you know
or should know your body better than anyone else. Reminder...don't be
timid, challenge your mind and your body...daily. Next week, PICKLEBALL!

Have a great and meaningful life everyone! Jimmy O

Saturday, September 25, 2010


Hello and welcome everyone! It's been a great week. Conducted 11
"Balance your Life" classes, 4 pickleball classes and gave 2 motivational
speeches on Friday. Thank goodness I'm retired. One of the speeches was
to retired people at a retirement village. It is great to see people with a
thirst to take a "bigger bite out of life." Oh,I was also a part of "what's
my line" and "I've got a secret." That was fun! I am convinced that the more fun we have in life...the better our life will be. We all need to be
entertained. So my question to all of you is this..."are you putting fun
into your life, your exercise program and your healthy lifestyle? And
the next time you go to your family physician, ask the doctor what is
right with you. They tell you what's wrong with you. That is depressing.
Instead of leaving their office with a frown...leave with a smile.

Have a great and meaningful life! Jimmy O

Saturday, September 18, 2010


Hello and welcome everyone! Let's go back to basics...again. Learning and training muscles to be functional is a challenge...for the participant
and the trainer. Proper movement of the body is critical in attaining
"peak performance" in everyday living and in sports. Remember, the
brain must send the correct signal to the muscles. Let's start with foot
movement and the bending of the knees. When working with people of
any age I have noticed that when reaching for a moving object, most
will only extend the arm(s) and only bend at the waist. And we find
ourselves off balance. WHY? Because we failed to move one or both
feet in the direction of the moving object first, before reaching. The
same holds true when we start to fall...we reach in the direction of our
fall and our feet remain stationary. When falling to the right lift the
the right foot a few inches off the ground quickly and extend the leg a few
inches to the right, in the direction of the fall. Most of the time this move
will stop you from falling to the ground. So, it's foot movement and
then reach. This move will take some practice, but well worth the effort.
Summary...move your feet and bend your knees, then reach.

Have a great and meaningful life everyone! Jimmy O

Saturday, September 11, 2010


Hello and welcome everyone! My teaching of fitness classes is now back in full swing...and it's
good to be back. In the previous two years of conducting the "Balance Your Life" class, 75%
of the exercises focused on the physical element and 25% on mental stimulation exercises.
This year the emphasis will be 50/50. Last week I mentioned that "smart people" have said for
years that aging causes the decline in functional balance. NOT TRUE! In my research and in
observing class participants, the main cause of "balance loss" is due to allowing our brain to
become lazy. So the brain is being conditioned to become non-functional...the brain is now a
"disconnect" to the muscles. The brain ceases to sent proper signals to the designated muscles
needed to perform functional balance. So, selected muscle behavior is dependant upon the signal
or command of our brain. And the results for functional balance becomes (without brain signals)
non-existant. For us to attain maximum functional activity, we need to call on the brain
to "come alive." Without that brain activity (stimulus), here is what happens...our brain is going
in one direction and the muscles are going in another. The final result...we fall or we say "I can't."
Can we bring the brain back to life? YES! Achieved through daily and proper mental exercises.
Coming back to life...attaining functional balance is witnessed in everyone of my classes. We
have all heard (over the past year) about stimulus packages. Well, what we have just discussed,
is your stimulus package to your your lifestyle.

Have a great and meaningful life everyone! Jimmy O

Saturday, September 4, 2010


Hello and welcome everyone! Earl is the big name in our weather now. Have a safe Holiday
everyone. Let's spend a little time on the words "outer limits." I believe that each one of us
possesses "inner" and "outer limits." Most of the time we function within our inner limits.
This applies to work, driving a car, working out, jogging, any sport and yes even shopping. When
we THINK we have reached our limit, we stop. We say "I'm tired" or "bored," or "I can't do this
any more." We tend to function based on our "function history." It's like we know our limits ahead
of time. Now let's reach "outside of our norm." Example...we are painting the house for the third
time and we know (from our function history) how far we get in a day. This time however, we are painting better and faster and and have this surge of energy and we want to finish painting
in two days. AND WE DO! People who experience "a rush" are reaching the outer limits of their
capacity. And we may pause and think where did that come from? Heroic deeds are the result
of people reaching their outer limits. Can we learn to apply this whenever we want to? Perhaps,
but we first of all have to learn what will trigger this. Without thinking, certain situations will
cause this rush of energy. I call this unplanned rush. What about the "on call" rush. This can
apply to staying up later at night, waking up earlier in the morning, eating that extra piece of
pie or can be applied to working out or playing sports. Example...assume my workout is for
one hour...I have maxed my inner limits, but today I want to go for one hour and ten minutes.
I begin to think about this prior to starting my workout. My brain is gearing up (getting ready)
for a change...something new, and is ready for the challenge. I do this in my sprints...with 20
meters to go, I say the word now. And I find I have something left to expand and reach my
"outer limits." Does this work all the But it works more often than not. Experience
reaching your outer limits more often.

Have a great and meaningful life everyone! Jimmy O

Sunday, August 29, 2010


Hello and welcome everyone! For me, the journey for next year's Senior Olympics and The
Nationals begins this week. I have selected seven meets to compete in for 2011. For the next
three months emphasis will be on conditioning. Am incorporating TRX into the mix. Also
adding water aerobics. This type of training will be challenging to say the least. Plyometrics
will also be part of the program.

Health tip...walk around the house in your stocking feet...forward and backwards. This will
relax your feet and legs. And you will feel refreshed mentally. We experience stress in our
lives on a daily basis...we need to find ways to release the stress. Deep breathing exercises and
walking barefoot or in our stocking feet will help.

Have a great and meaningful life everyone! Jimmy O

Sunday, August 22, 2010


Hello and welcome everyone! Well it's back to school and classes resume...yes, even for some
Seniors and that includes me. Just a sidenote...we have generation x and y and so forth and yet
society still doesn't know what to call my generation, except Senior. That needs to be changed!
OK...class for me resumes on September 7th at the GYM. The "Balance Your Life" class began
three years ago at the GYM. Three women attended and two are still in the class...Carol and
Helen. The numbers have increased greatly and now I have 11 classes a week plus four classes
teaching pickleball.
Let's spend a little time on the "Balance Your Life." Emphasis is on attaining functional balance!
Society tends to fall into the trap..."aging is the cause of an imbalance of "freedom of movement."
Not True! Mental laziness is the culprit. Lack of movement is the greatest threat to our health.
As we age we tend to move less and less. We begin to instruct the brain to "get soft." So the brain
stops sending "movement signals" to the muscles. We instruct the brain to become complacent.
Muscles need stimuli...a command to stay active...FUNCTIONAL. Functional balance, attaining
a healthy lifestyle doesn't begin with begins with the brain. When we allow our brain
to "retire," that's when I start hearing "I can't." The brain needs constant movement signals,
"fuel" and then and only then will the brain send the proper "fuel" to the muscles needed in
order to respond in the manner that we want and need. We signal the brain, the brain processes
the information and sends the message to the designated muscle group in order to attain and
maintain functional balance. This year 50% of instruction will emphasize "mental exercise."
Functional body movement doesn't begin with physical begins with our brain...the
mental exercise. See you in class!

Have a great and meaningful life everyone! Jimmy O

Sunday, August 15, 2010


Hello and welcome everyone! 50 weeks, 6 days a week, 2 hours a day...that was my routine in
preparation for this year's demanding schedule. This weekend, competing in the Senior Games
concluded my journey. Happy to walk away with 5 gold, 2 silver and 1 bronze. 17 medals in all.
Thanks to all of who sent me well wishes. I am going to rest for a few days, my body needs it.

Whether you train to compete or workout for recreation, give your body a "rest period" every
so often, rather than to keep pounding. Let's not forget the mental strain we go through. We need to back off and hit the "refresh" button.

Now I need to focus on the upcoming class schedule. Looks like I will have 11 classes a week
again this year for "Balance Your Life," and 5 classes a year instructing pickleball participants.
Next week's blog will illustrate some of the things we do to gain functional balance.

Have a great and meaningful life everyone! Jimmy O

Sunday, August 8, 2010


Hello and welcome everyone! Hope you are enjoying the summer. Commitment to excellance,
focus, sacrifice...ingredients to attain and maintain "peak performance." When you work out alone, you have to dig deep and push yourself. Keep reaching higher, raising the bar. You never know what the competition is doing. I want to be worthy of competiting against the best. When
you are in several events, every three weeks, you really don't have any time to sit back and enjoy it. Coming up...the Senior Games, my last event for this year next weekend. I am in eight events. I have five days to be ready...and already I am thinking about my training changes for
next I can get better. Whether you enter competition or not, stay the course, add and
change your routine, even the time of day that you work out. A routine is good, a rut is bad. You
will know if you are on the right track if you feel a "rush" and feel refreshed after your workout.
It's your body and the only one you have...take great care of YOU.

Have a great and meaningful life everyone! Jimmy O

Sunday, August 1, 2010


Hello and welcome everyone! As I prepare for the Senior Games to be held in two weeks, I am
convinced more than ever that "mental toughness" is the one ingredient that one must possess
in order to maintain the focus needed to compete. All of last week I didn't have that drive. This
week I was back where I "wanted to go after it." I feel great and ready to sprint for gold.

As promised in last week's blog...the designing of a new fitness program...the name
SEASALT AND PEPPER. Webster's cure or add zest and liveliness...
bring to life. That is exactly the scope of the program design. A 10 week program, participants
will be screened with their physician's statement. Participant's statement of needs to be addressed. The enactment of personalized instruction begins. Mental and physical needs are
addressed. Insurance forms are completed and submitted to their respective insurance
company for payment, less whatever deductible applied. I am in the process I having the
program certified and am working with national health institutions. This will be the most
comprehensive health prevention creation...long overdue. We have been held "captive" by
RX way too long. Pills have never cured anything...nothing more than a "cover up" in more
ways than one. I plan to introduce the program in October of this year. It is time to recognize
and acknowledge that "an ounce of prevention is worth more than a pound of cure." That is an
old saying and most of us have heard it for years.

Have a great and meaningful life everyone! Jimmy O

Sunday, July 25, 2010


Hello and welcome everyone! The last four weeks have been hectic. Training schedules, three
track meets and travel. The severe heat and at times the wind were affecting all of us. 97
degrees on the track. Did not want to know the heat index. The competition gets tougher each
year. After what happened to me last year (pulled groin and hamstring) went down just 3 seconds out of the blocks, I was ready mentally to be at my best. This year more than any other,
mental toughness made the difference. I have qualified for the Nationals for the 7th straight year. What's ahead...the Senior Games in three weeks. Also, starting to make out my teaching
schedule for my fitness classes. I start conducting the "Balance Your Life" classes on September
5th. I am also teaching pickleball classes, as I did last year. "The quest for gold, the sprint for
life'" was the theme for this year. I compete for cancer survivors and pray I have given hope to
all of them. Next week I will share with you a new fitness program that I am designing. I
believe it is unique and on the cutting edge.

Have a great and meaningful life everyone! Jimmy O

Sunday, July 18, 2010


Hello and welcome everyone! WOW! Just got back home from the Senior Olympics! Two gold
and two bronze. Gold in the 100M and 200M, bronze in the HJ and LJ. Temp in the 90's and
windy. Exhausted but elated.Next up...Senior Games in August and that will be it for this year.
My body is feeling entering eight events in the Senior Games. Will give more details next
week. This year is the sprint for life...for cancer survivors.

Have a great and meaningful life everyone! Jimmy O

Saturday, July 10, 2010


Hello and welcome everyone! This week (7/14) will be the Senior Olympics for me. This being
the qualifying year for the Nationals, this is a huge meet for me. Now comes the "question time."
Did I do this, that and whatever else was on my list. No second dress rehearsal. This
is it. Monday thru thursday will be light workouts, long warmups and sprinting at 65% of
capacity in the 100M, 200M and 400M. Practice LJ and HJ. Stay out of the sun, get plenty of
rest and sleep. I have my routine down and need to stick to it. Oh...plenty of water. I compete
friday and Saturday. Look forward to it. Will bring you up to date next week.

Have a great and meaningful life everyone! Jimmy O

Saturday, July 3, 2010


Hello and welcome everyone! As promised...a recap from last Saturday's State games. An
estimated 3500 athletes participated in various events. My events in track and field were the
50M, 100M, 200M, HJ and LJ. I was fortunate to win gold in all events. I started at 12:00 noon
and finished at 5:15PM. It was 97 degrees on the track. People were complaining that their feet
were burning up. My last two events were the HJ and the 100M. I could hardly get off the ground for the HJ. When i crossed the finish line for the 100M, I collapsed. When I opened my
eyes, a a guy from one of the local newspapers was taking my picture. I was laying on my "good
side." Physically and mentally I was exhausted. It was the MENTAL TOUGHNESS that got me
through the day. I found myself giving me a pep talk just prior to the race. I have talked about
the "mental part of the game" many times before. Saturday it paid off for me. Next up the
Senior Olympics, and the the Senior Games. Three meets in six weeks.

Have a great and meaningful life everyone! Jimmy O

Sunday, June 27, 2010


Hello and welcome everyone! Wow, what a day yesterday for me in track and field. 5 events,
5 gold medals. It was 97 temp on the track. Cooked. I am beat...more next week.

Have a great and meaningful everyone! Jimmy O

Sunday, June 20, 2010


Hello and welcome everyone! Water is critical...essential on a daily basis; especially in hot, humid
weather. Research tells us that you can lose up to 30% of your muscle power in hot, humid
weather. Drinking water before your warmup will give you an edge. My assumption here is
that you are already drinking 6 to 8 glasses of water a day. During my warmup and workout
of 90 minutes, I will consume two plus quarts of ice cold water. The colder, the better. The
consumption of water helps to prevent pulled muscles...especially hamstrings. Stretching before,
during and after your workout is just as important. Most people tend to stretch less in hot and
humid weather. Do more frequent stretching and vary your stretches. I add a small amount
of real lemon juice to my water. Drinking eight ounces of water during the first hour after your
workout is a must.

Have a great and meaningful life everyone! Jimmy O

Sunday, June 13, 2010


Hello and welcome everyone! Ever hear the words "listen to your body." You know your body
better than anyone else. Today's society is in a "rush" to get somewhere with a lack of direction.
As long as we are moving, we feel we are accomplishing something. We tend to be impulsive.
Think of all the diet pills and other supplements we consume. That's a multi billion dollar a year
business. Trying to make our body into a "machine" is the danger zone of life. Via supplements
we mask, disguise what our body is telling us. We have pain...we take a pain pill. We still don't
know what the problem is. The RX bottle, the pill and the supplement blocks the brain signal.
Finally, the "machine" we have created, breaks down. So what happens...we decide that whatever we were taking isn't working and we buy some different "stuff." And the cycle keeps
going. You are driving through the mountains and you see a sign that reads "watch out for
falling rock." Do your really think that by getting out of your car and taking the sign down, the
rock will stop falling. If you value your body, then value what you put into your body. We all want to look good...feeling good is more important. LISTEN TO YOUR BODY!

Have a great and meaningful life everyone! Jimmy O

Sunday, June 6, 2010


Hello and welcome everyone! If it's's blogger time. Ready? Let's go! Throughout my
sports life I have had a history of pulling my left hamstring and last year also pulled my left
groin. My left hamstring is a little tender right now; so I am toning down my training for this next week. Longer warmup and cool down. Less plyo and iso...more foot work for quickness.
Cutting back on strength conditioning in the weight room. Will sprint barefoot on grass, speed
drills via speed bursts. Will continue with two hours of tennis on Mon. and Wed. nights and
pickleball on Tues. and Thur. afternoons. This is in addition to my two hour morning workouts.
When you read this you might be thinking, "well, you are not cutting back." Yes I am cutting back on the high impact drills and "bunker hill." Sprinting uphill, forward and backward. I will
also concentrate more on proper breathing. Training, working out and competing and conducting fitness classes is my life. By the way, by Labor Day, I will have designed a new
fitness program. This past week I shared an outline of the program with a university and a
local hospital. The program was greeted with WOW! More on this in August.

Have a great and meaningful life everyone! Jimmy O

Sunday, May 30, 2010


Hello and welcome everyone! Have a great and safe Memorial Day! For many of us this day on
the calander is "crunch time day." On the horizon...the Senior Olympics, Senior Games, the
Masters and this year is the qualifying year for the Nationals and World Championships for
track and field. It doesn't get any bigger than this...from the local "stage" to the national and
world "stage." Now mental toughness not only comes into displayed for all to see. You
either embrace the moment or shrink away. Injuries and "the wall" play a role when it comes
to mental toughness. A help in avoiding injuries...proper warm up, designed to complement
your event(s). Longer warm up time. Double the amount of water you drink. Remember, in hot,
muggy weather you can loose as much as 30% of your muscle power. Your cool down should be
at least 20 minutes. The wall...most of us have experienced "hitting" the wall. We create our
own wall for the most part. When you train with numbers and sets and are glued to a stopwatch,
we develope" muscle and brain memory." Change your workout pattern daily. ON DEMAND
is what you want your body to respond to. Don't become robotic. First to the Finish Line...
where winners and survivors always meet.

Have a great and meaningful life everyone! Jimmy O

Sunday, May 23, 2010


Hello and welcome everyone! Yes...this one is about you! You and I hear about men and women
performing courageous deeds. The WOW factor! Teenagers sailing around the world. Another
teen climbing a mountain with his father. There are many point is this...people don't
climb Mt Everest to conquer the mountain, they climb it to conquer themselves. They overcome
their fears. In my training, once each week I confront "the hill." Forty meters in length with a
20 meter elevation. Every thing I do on the track, I do up hill. Sprinting forward and backward,
hops, (2 feet and then 1 foot at a time), knee lifts, arms overhead holding an 8lb. ball and sprinting for 10 meters. The challenge of the hill...the conquering of myself. It is rewarding!
I realize my feat pales in comparison to other feats, but it's my way to overcome a fear.
Challenge yourself...overcome yourself...feel the difference. It's about you.

Have a great and meaningful life everyone! Jimmy O
Reference: www.
www. jimmyo.

Sunday, May 16, 2010


Hello and welcome everyone! Last week we talked about the importance of muscle confusion
in attaining your fitness goals. Today let's discuss "fitness buyer confusion." I am bombarded
and overwhelmed with supplement info. It's one thing to select a product, and then to select a
manufacturer. Let's say you want to increase your endurance and have faster recovery. You will
find (estimate) at the very least, 50 different products...and each product will have at least 50
"makers" of said product. In addition, you pick up a muscle magazine and see heavy advertising
by a certain product and "maker." Guess what...that maker also "owns" the magazine. Now add
weight loss supplements to the mix. Even if you majored in math...there's a whole lot of numbers
to mentally digest. And you think you are going to select the perfect one. Good luck! WARNING...buyer beware. Everyone is in a hurry to "get it." Before you waste your money,
consult with a nutritionist or/and pharmacist to help. Why? Because your health is at stake.
In June I will be going in for my semi-annual physical and I want certain blood tests taken.
I want to know what exactly what I need. There is only one supplement that I can count on...
that's StemEhance.

Have a great and meaningful life everyone! Jimmy O

Sunday, May 9, 2010


Hello and welcome everyone! When your workout/exercise program becomes easy or too
easy...your report card will read...PROGRESS HAS STOPPED. That's when we begin to question
ourselves..."I don't seem to be getting ahead." "My endurance, stamina, speed and strength
doesn't improve." Well at this point, at least we're staying in shape...and for some, that's the goal.
For others, that's not enough. Exercises must be progressive and multi directional. NEVER do
exercises the same way, in the same format or at the same time every day. When you go through your workout without even are in a rut...get out of the rut. Change your mindset. Write out a new workout program for each week. So, you should have at least 4
different workouts. A workout pattern should change daily. Start doing things you don't like to do...things that are difficult. After a few workouts, you will see and feel improvment. Raise the bar, challenge yourslf. You will never feel completely satisfied until you CONQUER YOURSELF!
To all the women...Happy Mother's Day!

Have a great and meaningful life everyone! Jimmy O

Sunday, May 2, 2010


Hello and welcome everyone! OVERLOAD...that's the key word today. Study your workout...
whether it's sets or distance or time and then ADD to it for one workout. My overload workout
is on Thursday. I workout on a hill...40M in length with a 20M elevation. Everything I do on
the track I do on the hill. I call it bunker hill. Sprinting forward forward and backward. Plyometrics, pogos, leaps and twists. Five sets with 10 in each set. I conclude the workout by
sprinting barefoot on grass...five sprints, 50M each and then go through my cooldown. The
overload does wonders in my training. Next Thursday I reverse the drills and start with the
grass sprints.

Have a great and meaningful life everyone! Jimmy O

Saturday, April 24, 2010


Hello and welcome everyone! Let's go back a few years...OK, make it 65 years...that would put me at age 7. It's Christmas eve and I am anxiously awaiting Christmas see if I get what I want. One waits for weeks and months for the big day. And suddenly, the day is TODAY! Am I ready? Fast forward...for me, that same feeling exists today...waiting for the BIG DAY...
the track meet or the game. My first "big day" is in two weeks. That's followed by six more
track meets. Am I ready?! I am ready! Anticipation is a big part of preparation. One of the
roadblocks...the blahs. Each and everyone one of us sooner or later will face THE BLAHS. For
me, today was one of those days. The day...Saturday, the time 7:30 AM, the elements...cold,
raining. My first thoughts...forget it, come back later, wait for Sunday. So easy, who will know?
I will I a quitter? NO! My other thoughts...what would the competition do? I answered the question by digging in and worked out. Today was one of my best workouts.
Whatever the outcome in my events, I will always remember today and one other day about
two weeks ago. You must conquer's a great feeling! That's the intangible of life!

Have a great and meaningful life everyone! Jimmy O

Sunday, April 18, 2010


Hello and welcome everyone! Yesterday I and a friend of mine set up a booth at a Health and
Wellness Fair. The highlights...saw some of the participants from my class Balance Your Life.
I counted eight of them. Also met a few of the other vendors...Beth and Paula stopped by our
booth...alot of laughs. The lowlights...attendance was down. The poor attendance can be
attributed to a bad marketing plan on the part of the organizers and "mindset" of the consumer.
So, who is at fault? We all are...all of society. Those of us in the "health business" need to do a
better job at educating the general public through publications, forums and speaking engagements. We need to simplify our approach, our presentation and become problem finders.
I have had a saying for several years..."if a six year old does not understand what we are saying,
our message is too complicated." We need to stay away from the highly technical language.
We need to become better listners...not better talkers. So, I learned something yesterday, I
"relearned" what I already knew...ask questions and pay attention to what the consumer is
telling me. Yesterday was another learning experience for me. Carl Rogers once said "I became
a better teacher when I became an excited learner!"

Have a great and meaningful life everyone! Jimmy O

Sunday, April 11, 2010

THE BIG 3!!!

Hello and welcome everyone! Hope you had a great week! Breathing, posture and technique...
words to train by and live by. Don't take these three words lightly. BREATHING...ten years ago,
when I started training for the Senior Olympics, I had to learn how to breathe correctly. Deeper
breathes were the order of the day. As we age we take more and shorter breathes. We have to
learn to take longer and fewer breathes. When we feel we lack endurance...the way we breathe
is a major part of the problem. POSTURE...walking, running, sprinting, jumping and yes, even
sitting, correct posture is paramount. Remember, most muscle and joint pain comes from
muscle imbalance. Walk around the house forward and backward in your stocking feet. It's like
a massage! TECHNIQUE...poor technique leads to inefficient workouts. Whether you are lifting
weights, walking or running, pay attention to your technique. Have someone watch and
critqiue you.

Have a great and meaningful life everyone! Jimmy O

Sunday, April 4, 2010


Hello and welcome everyone! Happy Easter! This past week was bitter sweet for me. From
Labor Day of 2009 to April 1 of this year I conducted 11 classes a week, "Balance Your Life,"
with 371 participants in attendance. So, it meant saying so long until Labor Day. Lots of hugs
and tears. We are family! Let's visit this thing called "inner challenge." We hear and talk about
"raise the bar" also. Working out and training is for the most part an all alone thing. I play a
game. 1) change my routine 2) add one or two drills 3) challenge myself in at least one drill.
This can be done by adding reps or timing myself in the sprints. Also, I time myself in every
drill. My workouts are for one hour plus twenty minute warmup and twenty minute cool down.
NEVER, EVER cut corners or take shortcuts when working out. Remember you are conditioning
the mind as well as the body. A personal challenge, raising the bar is a mental thing first! Finish
every workout on a "high." Raise the bar higher with each workout. As a competitor, I keep
telling myself "someone else is better, someone else is doing more." The day of your event...
at the starting mental toughness has to take over...visualize yourself winning!
Have a great and meaningful life everyone! Jimmy O

Sunday, March 28, 2010


Hello and welcome everyone! Change of seasons (4, for those counting) brings about "seasonal
blues." Cain't explain it, just is. The reason I mention it? Change of any nature will test your
mental toughness...your focus. Change brings about internal conflict and challenge. Being able
handle adversity separates you from the "rest of the field." The source of one's strength comes from
within. Attaining and maintaining mental toughness is a daily exercise. Success doesn't come at
us like a water fall...but one drop at a time. The road to success will always be under construction. Winner's find a way...a reason to "stay the course." A question asked by all of us
at one time or I getting better? In most cases the answer is yes. Perhaps you don't
see it, but you feel it. It's like trying to see ourselves grow. We can't, but we do grow, we do get
better. We arrive at our destination because we planned it...because we wanted it. We didn't
allow "change" to get in our way.

Have a great and meaningful life everyone! Jimmy O

Sunday, March 21, 2010


Hello and welcome everyone! Welcome to my space! If it's blogger time, it has to be Sunday.
My "spacing" definition is my training, workouts are divided into 3 parts. The now...
what I need to accomplish in the next 30 days. The transition...what I need to accomplish over
the following 30 days. The transfer of individual drills to sprinter power and speed. The finished
product...fine tune, self critique, peaking at the right time and exercising my mental toughness.
All the drills are written down prior to the NOW space. I repeat drills until I get it right...
until I'm satisfied with the results expected. After the "space periods" I begin to ease up about
two weeks before the event. When I compete five straight months (as this year), I have to
adjust my spacing according to the time frame allowed. I am looking at 5 straights months
of the last 4 months is devoted to SPACE period 3...fine tune, adjustments
and corrections. I focus on the MENTAL aspects of the competition ahead. Mind games...I
design and create disruptions. Time of day I work out, lane changes and my routine. The week
before the events...I do not change the routine I have written down. First to the Finish Line...
where winners always meet.

Have a great and meaningful life everyone! Jimmy O

Sunday, March 14, 2010


Hello and welcome everyone! Most people say "I like change!" However, few really want to
change. Most of us would rather have a routine...that way we can do things "without thinking."
This is true when it comes to workout/training/fitness programs. We need to "change up" more
often. Vary your routine. This is called MUSCLE CONFUSION! Creating more muscle, more
speed, more endurance and creating more of anything...faster, we need to mix up our routine
at least every other day. Test yourself for the next 30 days and SEE the results. You will be
amazed! And oh...this is also a brain booster. Yes, you will think faster and more clearly. You will
be at your best more of the time. Peak performance is what each of us is after. By the way...
this change will help you drop those extra pounds faster.

Have a great and meaningful life everyone! Jimmy O

Saturday, March 6, 2010


HELLO AND WELCOME EVERYONE! X-RAY your fitness/workout program at least four times
a year. In my x-ray is to analyze the mental and physical aspects of everything
you do. Starting with the "WHY" and the "PREP" of doing the things you are focused on. If you
have not kept notes...forget the x-ray...a waste of time. You need "historic value" for your x-ray
in order to draw conclusions. It works like this...RESULTS EXPECTED, RESULTS ACHIEVED
and the center line is the line of EFFICIENCY. Meaning, ability to do things without waste of time
or energy. Study your mental and physical workout approach, the workout itself and the "after
workout. After that has been done...ask yourself this question, "am I reaching my goals in the
time frame desired?" This method of accountability applies to the beginner as well as the
accomplished/seasoned person. No matter what stage you are in or how months or years you have been training, you want to satisfy the "I want to get better." Always moving the bar upward. I do not believe in the status quo...we either get better or we get worse. Each exercise
should be precise. Practice technique, posture and breathing. First to finish line is where
winners meet!

Have a great and meaningful life everyone! Jimmy O
E mail:

Sunday, February 28, 2010


Hello and welcome everyone! Great to have you with me today! Today I want to "dump my
bucket" on a subject and discuss something uplifting. During the many months of blogging
and in my written articles for various periodicals and speeches, I have refrained from going
negative. So, will try to render a "positive spin" on the first item of business. I research many
subjects regarding health, fitness, diet and a healthy living style. Of late, my research has taken
me to the subject of sprinting faster and jumping higher. I discovered a system, and was
convinced it was the best I had studied in quite some time. The substance at least equaled the
hype. I bought the 7 steps in the program. However, I could only download 3. The company's...
claim "we will respond within 48 hours." That was 2 weeks ago. I have sent 3 emails and a letter via
US mail. If I do not hear by Monday, 3/1 then I will request a full refund. If it comes to that,
then I will reveal the name of the program. very careful when ordering a product
or service. The other item of business today is...GRAVITY. Leaders gravitate to the task
competent. I am convinced WINNERS gravitate to the task competent. I am convinced that
the winners circle is filled with men and women knew they would be there. They gravitated
to a higher level...long before they appeared in the coveted circle...where winners belong.
The Winter Olympics going on in Canada right now bears that out.

Have a great and meaningful life everyone! Jimmy O

Sunday, February 21, 2010

What is... IT!?

Hello and welcome everyone! Welcome to the world of sports, fitness and a healthy lifestyle!
The Winter Olympics going on right now brings to light "how ready" these athletes are. Interviews of the athletes, coaches and trainers focuses on training and the preparation it takes
to get on this "world stage." Once on this stage...winning the gold, silver or bronze is measured
by 100ths of a second. I am convinced it's the mental fitness (toughness) that separates the
winners and losers...from my own experience and hearing what the athletes have to say. Case
in point...LINDSEY VONN. She has had a history of injuries and still persists...she will not
allow injuries to get in her way. How hard she trains is always the talking point...and she uses
men's skies not women's. Watch for more women to follow suit in the next Winter Olympics.
Mental fitness (toughness) is not exercised only when we are training, (getting fit), but in our
everyday living. We either have it or we don't. We develope and practice mental fitness. It
becomes a way of life.

Have a great and meaningful life everyone! Jimmy O

Sunday, February 14, 2010


Hello and welcome everyone! CHANGE...isn't waiting for us to catch up to's coming straight
at us and all around us. It's like walking into a room with your glasses on upside down. Fitness/
health clubs are becoming outdated. The fitness business is a multi Billion dollar a year business.
Picture a fitness club as a box and the machines and trainers are the ingredients. Then add the
"in home" machines and dvds. WOW! POW! My research, thus far tells me that instruction,
methods and "how to" needs to be addressed...changed. I need to change some of the things in
my own training and the way I am teaching and presenting methods of working out. Proper
presentation of "learning objectives" in reaching the individual's goals is critical. Before starting my extensive research, I wrote down the following..."don't preclude anything, study, learn, analyze
and only then reach a conclusion." I cannot afford to play trial and error. None of us can afford
the "let's try this" or" let's see if this works" when it comes to fitness, health, supplements or
diets. So, beginning on or about March 1st, I will present my findings to you. It will be like a
smorgasbord..."take what you like and the rest leave for someone else." The last word...don't be
fooled by the "box" and always checkout the "ingredients." I hope my blogs will help you in
making your decisions for a healthy lifestyle.

Have a great and meaningful life everyone! Jimmy O

Saturday, February 6, 2010


Hello and welcome everyone! My previous two blogs covered the topic of "speed." Two weeks
from now I will delve deeper into that subject, relying on my continued and objective research.
Today however, I want to bring to light things that I see and things that I see relative to fitness
and training. As I observe people working out, they "butterfly" from one end of the workout
room to another. There is no system or pattern or organized design...jumping from one machine
to another. Here a simple solution...1) have a written design. 2) Decide on a) cardio, b) upper
body, c) lower body. Select one one for each workout. Do not hurry through the workout. Watch
what others are doing with each technique and exercise. ASK if you don't know how.

What I hear...getting feedback from the participants in my "Balance Your Life" class. "I didn't
realize that I would get muscle toning from your class." "I get more cardio benefit from your class (in 7 minutes) than any other class." "My balance was better after the second session."
" My confidence was at a higher level." "I feel better about myself." Those comments should be
heard regarding any fitness program. And all of the 371 participants in my classes...
thank you for helping me become a better teacher and to be on target with your needs. It's
not about me, it's about you and always will be.

Have a great and meaningful life everyone! Jimmy O

Sunday, January 31, 2010


Hello and welcome everyone! My blog of Saturday, Jan. 30th, the first of a series on "PICKN' UP
SPEED!" I believe the new research on speed attainment is revolutionary in our quest to be
faster and faster and faster. At age 71, I am convinced I can run faster than I did last year and
even 5 years ago. It begins with your mindset...your brain. The brain sends the NEW message
to the muscles of your entire body. Increasing the revolutions (churning) of our feet and legs
will increase our speed. It begins with foot quickness. Leg speed follows. With each revolution, each
foot always lands directly below the hips. Over striding does not increase your slows
you waste your energy. I am going to put into practice my new found information
starting Monday, Feb. 1st. My first progress report will be in two weeks. At that time, I will
discuss "getting the right mindset."

Have a great and meaningful life everyone! Jimmy O
Your Health reference:

Saturday, January 30, 2010


Hello and welcome everyone! Today I will address SPEED! In my exhaustive research regarding
speed, quickness, endurance and proper breathing, I find the various and somewhat amusing
contradictory opinions of the authors. Everyone is an "expert" these days. Over the course of history for runners and sprinters, speed has been the one constant factor in all sports. That's the
one ingredient we can't get enough of as athletes. Millions of words have been written on techniqe, posture, stride and training. If our training is flawed, it doesn't matter how often and
how long we spend in training...we will not improve. If a sprinter does not possess proper technique sprinting at 60% capacity, sprinting at full speed will also be flawed. Cannot get better.
If we are flawed, we are wasting our time. We endure frustration and despair...and defeat. The
winner's circle becomes a moving target. Much emphasis has been placed on the stride of a runner or sprinter...perhaps too much. In any sport speed and quickness come into play. We
should be emphasizing REVOLUTIONS. In a recent study, it was pointed that greater
revolutions (feet and legs) is key to greater speed. This study also pointed out that by attaining greater revolutions we could attain speeds of up to 40 miles per hour. The fastest
animal can hit speeds of 70 miles per hour. The faster the foot springs up after striking the
ground, the faster the next strike...and the faster we sprint or run. The brain has to translate
that to the muscles. Mental focus...mental fitness. I will now incorporate some new exercises
in my training and my athletic development camps. I will refer back to this subject in the weeks
to come. A must read...Born to Run.

Have a great and meaningful life everyone! Jimmy O