Sunday, December 25, 2011


Hello and welcome everyone! Merry Christmas to all and may the New
Year bring you peace, joy and love. This is the time of year we make all
those promises to ourselves...and seldom keep any. And at some point in
the new year, we gravitate back to our "old ways" and even forget what
we promised ourselves. A different approach...start with one simple step
and build throughout the year. By the 12th month, you reach what you
promised yourself. Each month you attain a measure of success. You feel
and live it. Having a vision of where you want to begin to act and
behave as though you were already there! Say it, write it, start it. Begin a
with the 3 IT"S!

Have a meaningfull life everyone! Jimmy O

Sunday, December 18, 2011


Hello and welcome everyone! Great time of year for "cross training." I
don't eliminate any of my scheduled training for "cross training."
I play racquetball, pickleball, basketball and TRX. This type of training
creates muscle confusion. That's the "value added" benefit. I have also
have discovered it's a great brain booster. You will feel energized! So, if
you are looking for a "kick" try the cross training program.

Have a meaningfull life everyone! Jimmy O

Sunday, December 11, 2011


Hello and welcome everyone! December workout schedule is mentally
taxing. Your schedule and your planned workouts are critical in
maintaining momentum. I don't miss any workouts in December. I plan
around the holiday happenings. I emphasize plyo, conditioning drills,
curved treadmill and weight room. I lift weights 4x a week. Legs 2x and
upper body 2x. As a sprinter, I need thrust coming out of the blocks...I
have a 30lb weight in each hand, squat and then spring up and jump as
high as I can. Three sets/10 to each set. Also take a 12lb kettle bell weight,
squat and spring up and jump as I as I can holding the weight above my
head. This drill also gets credit for my high jumps and long jumps. You
can apply this drill to any sport. Re curved treadmill, I sprint for 60 sec.,
rest for 2 min. 5sets. I also incorporate core drills and knee lifts. The
above mentioned drills are a major part of my December workouts. High
impact. Each workout is for 1 hour and 15 min. six days a week. That
is my December workout exercise program.

Have a meaningful life everyone! JimmyO

Sunday, December 4, 2011


Hello and welcome everyone! What a week...delivered two motivational
speeches this past week in GR. Great audiences! As public speaker for
most of my adult life...seeing people smile and laugh and having fun is
my reward. Moving on to training and workouts...December is a
challenging time of year to stay focused. Mental toughness is the critical
test. I limit workouts to one hour, high intensity and very detailed. Know
exactly what you want to accomplish and get it done. Stay away from
the foods that add pounds. Don't get soft! Next December
Have a meaningful life everyone! Jimmy O

Sunday, November 27, 2011


Hello and welcome everyone! Being creative vs being complicated. Far
too many people end up complicated in designing their workout/training
program. Simplicity should be the foundation...springboard. Every day
we have to reach deep inside ourselves...test ourselves to see if we are
ready to do business. The cornerstones...having fun and challenge. Always reaching higher, finding our limitations. The outcome...conquering ourselves...overcoming our fears. Robert Frost
wrote...the people that scare me the most are the people that are scared.
Take control. Create inner direction. Transend...rise above.

Have a meaningful life everyone! Jimmy O

Sunday, November 20, 2011


Hello and welcome everyone! Happy Thanksgiving! It has been my
practice each Thanksgiving to stray from my normal blog script and to
focus on just giving thanks for my health and to do something special for
those with health and economic issues. This year is no exception. Others
come first on this day. I will be making Thanksgiving dinner with all
the trimmimgs for friends and strangers. I just feel better about myself at
the end of the day. Perhaps, that's why Thanksgiving has always been my
favorite holiday. So, to all of you, make this day special for someone else.
Surprise someone...make the day special. You will long love the memory.

Have a meaningful life everyone! Jimmy O

Sunday, November 13, 2011


Hello and welcome everyone! "Is that all there is? Is that it? Does it ever
get any better?" Ever find yourself asking those questions? Those questions can apply to life as well as just fitness and training. We need
what I call an "outside force." My outside force is working with cancer
survivors, heart patients and the physically and mentally challenged.
Many times the aforementioned put me to shame. They overcome so
much with less, just to complete modified exercises. I never hear them
whine or complain. People, with a health issue, possess that "something"
special. They accomplish great "heroic" things in life. Working with people who overcome great odds is my outside force. Many times I ask
myself, "what am I complaining about?" They will never realize how
much I am influenced by our time together. What is your outside force?

Have a great and meaningful life everyone! Jimmy O

Sunday, November 6, 2011


Hello and welcome everyone! Breaking down one's training routine and
performance is critical in reaching a higher standard. Most athletes don't
take the time or have the "know how" to critique performance. Thus, how do
you know if you are getting better. Progressing or regressing. Seconds,
minutes are so important in our training. Does your assessment of your
workouts sound like this..."I really struggled today." "Couldn't get my
second wind." "I felt better to day." PEAK PERFORMANCE is achieved
by knowing exactly the how, why and what of training. Whatever your
sport or level of competition we need to break it down in little bits and
pieces. Start with your mental approach, what you eat, selecting and
changing your workouts and how you begin and how you end. Write
down everything. Keep score on yourself. Knowledge is power. Keep the
arrow pointing up.

Have a great and meaningful life everyone! Jimmy O

Sunday, October 30, 2011


Hello and welcome everyone! Questions and info requests from this past
week...1) hard to get nutrients...purple potatoes, helps in reducing high
blood pressure. 2) lychees, sweet fruit, high in heart healthy polyphenois.
3) guave, South African fruit, 5x vitamin c than med. glass of orange
juice and more lycopene than other red fruits. 4) boy choy, cabbage from
China and boosts 10x vit. A in one cup and high in anti oxidants. 5) Asain
pear, keeps you full longer. lose belly fat, cruciferous veggies...broccali,
cauliflower, brussels sprouts, kale, bok cabbage.

Your mental toughness will give you "the edge" over your competition.
How it works,in any my sprint training, there is a point
at a certain distance where I issue a command to my brain to take it to
a higher level. In the 100m the command is at the 80m mark. In the 200m it's at the 90m mark, in the 400m it's at the 300m mark and in
the 50m, it's at the 40m mark. When competing, it is automatic. The
brain sends that signal to the right muscles and I feel it kick in. I have done this since the year 2000.

Have a great and meaningful life everyone! Jimmy O

Sunday, October 23, 2011


Hello and welcome everyone! I will share two thoughts with you this week. my vocabulary, there are two times a year when quarerly
training/workout planning takes on greater importance. The fourth of the
year is one. You must measure your "time in training" relative to the
holidays. How much time (hours/days) will be lost? Second...the first
quarter of each year. Get started right after the Jan. one. This is critical
"prep time" for the upcoming season for most of us. Change your routine.
Against all least once each week, I have an opportunity to work with physically and mentally challenged men and women. This is extremely rewarding for me. It's a thankful for my good

Have a great and meaningful life everyone! Jimmy O

Sunday, October 16, 2011


Hello and welcome everyone! Recently, I have received several comments
and questions regarding training "outside the box" and cross training. goes. Starting with cross training. 1) deep water aerobics and
deep water running. 2) TRX...suspension workout. 3) racquetball, tennis,
basketball and pickleball. "Outside the box"...1) sprinting uphill forward
and backward. 2) pogo hops with knee lifts, 30 in 15 sec. 3) sprinting up
stairs. 4) on curved treadmill, sprinting as fast as I can for 30, 40 and 60
sec. 5) pushing a 2x4 (wrapped thin cloth or rug) from one end of gym to
the other. 6) running against current in 3/4 feet of water. 7) plyo and iso.
Minimum of 3 sets each. Also, deep breathing exercises twice a day. So,
there you have it. It works for me and hope it works for you, whether you
are a biker, runner, sprinter and for any sport.

Have a great and meaningful day everyone! Jimmy O

Sunday, October 9, 2011


Hello and welcome everyone! I stated in part 2 that this would be the
conclusion...and it is, however with some topics, for one to reach an
absolute conclusion would be a reach. "I always thought I was a good
teacher. However, I became a great teacher when I became an excited
learner." Carl Rogers. Holistic approach to one's health is now a common
place term; as well as "a complete person." For now let's stay on the "natural side" of health. Starting with water...lack of water, the #1 trigger of fatigue. Research indicates that 8-10 glasses of water a day could
significantly ease back and joint pain for up to 80% of sufferers. Coconut
water...high in nutrients and potassium, magnesium and calcium and
gluten free. Beets...fight cancer, highin anti oxidants. Do not heat. Cabbage...disarms cell damaging free radicals, high in nutrients. Previous blogs listed other natural foods we should have in our daily diet.
Hope this helps in your quest of being the best that we can be.

Have a great and meaningful life everyone! Jimmy O

Sunday, October 2, 2011


Hello and welcome everyone! Five years ago I designed an exercise/
fitness program..."Balance Your Life." attain functional
balance, for any age. Balance is and should be the foundatain of any
program and one's life. Muscle and brain imbalance prevents us from
attaining our max and peak performance. Many of us suffer from "brain
lock." The brain doesn't send the right signal to the right set of muscles.
We fail. Recognize and embrace the PSYCHOLOGICAL MOMENT. This
is the time when a person is most apt to react in the desired manner. This
is why most people handle failure easier than success. We either gravitate
toward success or failure. I do not believe in the status's either up
or down. Last week I stated this would be a two part series; however this
will be a three part series. Next week...conclusion.

Have a great and meaningful everyone! Jimmy O

Sunday, September 25, 2011


Hello and welcome everyone! Part one of a two part series. Overweight?
We spend alot of time on looking at, spending BIG dollars on, on and off
exercise...mostly off and worrying about being overweight. We are fixated
on the overweight body. We tend to ignore the reasons are numerous and
countless. The overweight brain robs and erodes and blocks all our positive thoughts and activity and goals. We become confused and
disorganized. We jump from one thing to another without purpose and
passion. We become stale. Our state of mind is overweight...difficult to
carry around all this extra weight. We are tired, no energy and can't sleep. Countless people who live in this "state of mind" don't know what
a good day should feel like. People are approaching the "red zone." The
danger zone. Is this you?! Next week...the answers/solutions.

Have a great and meaningful life everyone! Jimmy O

Sunday, September 18, 2011


Hello and welcome everyone! A viewpoint...periodicly we have to click
the "clear button" relative to our training and workouts. We are creatures
of habit, thus our fitness life becomes mechanical and robotic. Brain and
muscle memory rule the day. The line between results expected and
results achieved is the efficiency line. How efficient are you? This past
year I didn't feel that I was very efficient. Results expected were not there.
People come to me for answers and I did not have answers for myself. I
pressed the "clear button." Started over. Designed a completely different
training and workout program. One month later...I am already seeing and feeling the results. Other people have commented on my results.
The line of efficiency is going up. Funny thing...we can be dumb one day
and very smart the next. Be smart!

Have a great and meaningful life everyone!

Sunday, September 11, 2011


Hello and welcome everyone! 911...a tribute to those who lost their lives, to their families and to the survivors...your heroism and your
loss will be honored and remembered for generations to come. A viewpoint...the lesson I is time to root out the pettiness and
self serving practice. Challenge myself and those around me to live life
to the fullest. Reach out to everyone. Have an IMPACT on everyone I meet. People will always remember how you made them feel. Have the
courage and the passion to stay the course. One final day
should pass without giving someone a hug. Time for reflection.

Have a great and meaningful life everyone! Jimmy O

Sunday, September 4, 2011


Hello and welcome everyone! Today, it's smorgasbord...take what you like and the rest leave for someone else. My fall and winter schedule is
back in play. Earlier personal workouts, 5:30am to 7:00am. Conducting
(so far) eight fitness classes and five pickleball classes a week. In addition, two classes a week working with the physically and mentally
challenged beginning Tuesday, Sept. 6th. And I'm having two people from my other classes accompany me to assist. This is the first step in
organizing sports teams for the physically and mentally challenged. I also
want the village board to approve an area in one of our parks specifically
for the challenged and for Seniors. My pickleball team, known as the
"Senior Class" will travel to five area high schools and play the students.
All of this stems from one thought..."perhaps the greatest threat to our
health is a lack of movement." That thought drives me to encourage
others to "get moving." There is a special and rewarding feeling when
one reaches the "functional freedom to move about."

Have a great and meaningful life everyone! Jimmy 0

Sunday, August 28, 2011


Hello and welcome everyone! As a seasonal change approaches, this may be a great time to take stock of our lives, where we are in life and where we should be. We should address our approach toward life and our being.
Before you slip into one of those "comfort zones," confront...challenge
yourself. Take a bigger bite out of life! When we set goals, we also
establish limitations...oops, I achieved my goal, now I can stop. Quit. That is why goals should be ever changing. Challenge and goals go together. Change results in conflict and stress. Make challenge and change a part of you. The reward of overcoming yourself...eliminates
the stress. This transendation of the inner you begins upstairs...the brain.
Your limitations are the results of your own thinking. Going beyond your
"limitations" starts with your paying attention to the little things. Every
time you give in to the little things, you set a limit for yourself. Think of
it this way...Little kids of today, in any sport, are going to break records
that haven't even been set yet. THINK about it! Their thoughts
transend beyond limits. Challenge yourself beyond.

Have a great and meaningful life everyone! Jimmy O

Sunday, August 21, 2011


Hello and welcome everyone! The RUT...for whatever reason, most of us
who workout on a daily basis, will not utter that word...rut. You will hear slump or "hitting the wall." We want things in life, in our workouts to be
orderly...routine. We go through every exercise without thinking. We grow tired or bored at exactly the same point, the same exercise, every day. We fall victim to our own thought process...our own actions. Today's
routine must be different than yesterday's and tomorrow's. Repeating the
same thing over and over again, thinking we will get better, get different
results, is a waste of time and energy. The RUT makes us worse...not better. And even worse...we begin to doubt our ability. There's that mental thing again. We need to exert more energy on the plan and results
expected. Change the routine each day and stay fresh and mentally sharp.

Have a great and meaningful life everyone! Jimmy O

Saturday, August 13, 2011


Hello and welcome everyone! As promised in last week's blog..."my sprint
for life." Mid April 2004, heading to workout at one of my favorite track's. I was now a "prostate cancer survivor" of one week. I dropped my 2 duffle bags under the same tree as I always did, with the same
squirrel scolding me and throwing butter nuts at me. My routine...start
with jogging 400m. I jogged about 50m and stopped. I started back to
pick up my duffle bags and talking to myself..."who are you trying to kid?
Your life is over. Give it up." I slowly walked toward my car...defeated.
When I reached my car, I heard another voice. "Quitter. You are giving up." I turned and trudged back to the track. "If cancer was going to defeat
me, I'm going to go down fighting!" I don't compete for myself, I compete for those who cannot. For me, it is more than winning gold medals, it is giving hope to those who have lost faith and the families of the cancer
victims. It is about life and everyday of my life is a blessing." My sprint for
life." That's why, many times I sign off with"First to the Finish Line, where
winners and survivors always meet."

Have a great and meaningful life everyone! JimmyO

Sunday, August 7, 2011


Hello and welcome everyone! If it's's blogger time. As we "grow up" or as I like to put we age we look for that missing link...the secret to preserving our youth...looking younger...becoming a better athlete. Thus we feel we are lacking...we are not good enough. We do not have a healthy self image. Everyone is searching for that "miracle pill." I experienced that
subject just this past week in one of my classes. Participants were getting
somewhat irritated with each other and their own play. The class was pickleball. The next class I addressed that issue with them. My statement..."get back to having fun. Quit trying to reinvent yourself or the game." Take a good look at ourselves. Are you having fun? Really? See you next week. I will share with you..."the sprint for life."


Sunday, July 31, 2011


Hello and welcome everyone! Right off the top...thanks to the people at "Dimensions of Senior Living expo." I conducted a clinic on "how to play pickleball." The audience was the best ever. Laughs and fun. This blog is dedicated to the "I can't men and women." The year was 2000...I was age 60. I wanted to change my life...get in shape. I started with pushups and situps. Got to 25 in each. Started jogging around a baseball field. From first base the out field and back to third base. I had to walk from 3rd to home to 1st base. Could not jog all the way around. I did this 3 times. 5AM each morning I lifted weights. Two hours a day 7 days a week. Pain,
sweat and coughing. I never looked up. No other goals...just get in shape.
In 2003, I decided to return to college to earn my certification as a personal/athletic trainer. Now I began to set goals. my boyhood years I could run all day. I was always the fastest. Would run to grade school 3 miles each way starting in the 3rd grade. everyone else would ride their bikes. CHALLENGE! When I returned to college the class endurance coach challenged the 19 (avg age)students to beat me in the pushup and situp competition. They were doing (avg) 25 of each in one minute. I did 104 pushups and 87 situps in one minute. Now I had higher goals. Reading all I could about the Senior Olympics and The Masters. I started competing in 2004. Winning gold medals. Competing for other cancer patients. I was driven. This was more than a dream...this was a vision. For details refer to:

Sunday, July 24, 2011


Hello and welcome everyone! The heat is on! Caution and water are the key words to stay alive. In this weather, muscles can shrink (contract) by as much as 30%. When this happens, we have less oxygen and blood flow to the brain and muscles. Watermelon dialates the blood vessels thereby
allowing more blood and oxygen to flow. One needs to prepare for hot and humid weather long before. I covered this subject in detail in a previous blog. Today, I want to talk about "investment of time" in our fitness and exercise workouts. Workouts take on more significance for
competitors. I point toward my next event or phase. Fear drives me...fear
in what my competition is doing in their workouts. I'm a sprinter...anything over 400m, I take a cab. I workout two hours a day, six days a week. That's 120 minutes a day, 36,000 minutes in a year (50
weeks). That's 2,160,000 seconds in a year. In track and field, when I am
competing, I have to sprint in under 14 sec. in the 100m and under 32 sec. in the 200m and under 72 sec. in the 400m. At first glance, one might think, that's way out of proportion. The reward makes the investment worthwhile...for me anyway. I sprint for cancer patients and
survivors...I am competing for those who cannot. By the way, the above
math does not include the 15 one hour fitness classes I conduct each week. The word fun needs to be in your workouts. Next week...the
beginning of my climb.

Have a great and meaningful life everyone! Jimmy O

Sunday, July 17, 2011


Hello and welcome everyone! Over the past 50 years, every Friday, I make out my schedule for the next week on a 8 by 11 sheet of paper. At the very top I write out the title for that week. This week the title is " the
climb to the top." This helps me to stay focused on what needs to be done. I am conditioning my brain to succeed. More people condition themselves
to fail, rather than succeed...that's their comfort zone. They have rehearsed their suitcase full of excuses. Take a look at people waiting for
their tax soon as the check arrives, it is spent...conditioned to
fail. "I compete just for the fun of it." That's like saying, "I go to work just
for the fun of it. I don't care if I get paid or not." Friday night at the grocery are racing for the checkout and are cut off by half a
dozen "Indy Seniors", "excuse me I want to be first." I conduct 15 fitness
classes a week and no one has said,"I'm here just for the fun of it." I watch them play soccer and dodgeball. Mary Decker Tab, from the US
and one of the world's great 1500m runners (about 40 years ago) said
this..."long before I race I think about how I'm going to run, but above all
I think about winning the race." If you have a passion for something, you
visualize yourself being there. You begin to act and behave as though you
were already there. First to the Finish Line...where winners and survivors
always meet.

Have a great and meaningful life everyone! JimmyO

Sunday, July 10, 2011


Hello and welcome everyone! We can either heed the mental warnings or
sluff them off. When is it too late to do something? Each individual will have to address that. We need to address our mental toughness daily. The warning don't follow your workout schedule, cut workouts short, alarm clock becomes a nuisance, hunger, tired all the time, other
excuses and that word, depression. And one more...denial. When you feel these signs...CHANGE your routine, schedule and pattern. Even stop training for a few days. Don't become your own victim. Trick your brain. We trick our muscles, why not our brain. Value and appreciate your brain power. I have a saying, "water the flower, before it dies." I have talked to
top flight athletes who have experienced the above symptoms. Their reply, TAKE ACTION, don't wait. The power of the brain, don't waste it.
Have a great and meaningful life everyone! Jimmy O

Sunday, July 3, 2011


Hello and welcome everyone! Happy 4th! "Prep time " is all the time. When I question people about when they compete...I will ask them, "what
thoughts did you have the day before and a few hours before you competed?" NO ONE talks about the FINISH and very few mention the START. On the day I compete, I look for "landmarks" I can easily spot . Then I pay close attention to the finish line. What landmark will help me when I need to lean. In the sprints...that first step and the lean
accounts for 20% of the race. Seems like alot...perhaps. Whether you are a sprinter, long distance or biking...KNOW where you are. Knowing that will help you win more races.That is why you compete..isn't it.

Have a great and meaningful life everyone! Jimmy O

Monday, June 27, 2011


Hello and welcome everyone! Glad to be back home. Competed in the michigan State Games and
came away with 4 medals, 2 gold and 2 silver. The highlight for me though was being the torch bearer. No, I didn't have to walk...I was in a convertible (Ford Mustang). Handed the torch to Tom
Izzo, head basketball coach at MSU. Prior to that I had a chance to talk with Tom and catch up on "the news." I had not seen him for over 20 years. We shared "war stories." The opening ceremonies was something to behold! Will fill you in more next week.

Have a great and meaningful life everyone! Jimmy O

Friday, June 17, 2011


Hello and welcome everyone! Berries and seeds is our discussion this week. Fitness is the passion and pursuit of attaining a greater level of life. Indian Gooseberry...concentrated source of vegetarian vit c, having as much as 20x the vit c as an orange. Lemon extract...supports collagen and connective tissue formation. Black currant...supports stem cell function. Has high concentration of antioxidants...more than blueberries. Peas...plant based proteins and amino acids. Bone development, building lean body mass to improved immune response and reduction of body mass.
Potassium, vit A and b1. Hempseeds...contain all the essential amino acids and fatty acids or EFAs
necessary to healthy human life. Richest source in the plant world of fatty acids. Hempseeds cotain
over 30% oil and about 31% protein. Also a source of dietary fiber, calcium, iron, magnesium, zinc
and copper. red wine vinegar, pine nut oil and wheat bran give you that "full feeling" and helps balance blood sugar.
This week is crunch time...preparing for the 2nd annual Michigan State games. I will be competing
in Track and, 100M, 200M, LJ and HJ. All on the same day.

Have a great and meaningful life everyone! Jimmy O

Friday, June 10, 2011


Hello and welcome everyone! The last two blogs, "Jimmyo's fix," was well received. Thanks to all of you. Let's talk about PEAK PERFORMANCE. I want to preface that with..."whatever advice or new things come into the market place today will probably be obsolete by tomorrow. Research is advancing at an awsome pace." Peak performance...alot is being said and written about peaking at the right time. I don't know if anyone really has a handle on that. Peaking at the right time is not (in my opinion) an exact science. Think of it as "time zones." And two clocks are running at the same time...your body clock and your mental clock. We pay more attention to the physical than we do the mental. We tend to watch our stopwatch too much. This is more prevelant with distance runners than sprinters. I'm a sprinter and any distance longer than 400M, I take a cab. Divide your training into three separate time frames...days, weeks or months. Each represents a time zone. As we move through each zone, measure what your body is telling you and how you feel your mental fitness is progressing. Yes, you can push (will) your way through the zones, but at what price? The price? Jet lag! We need to address our mental state of mind on a daily basis. If I am not sharp, crisp mentally, I can toss the stopwatch. Mental
fitness should be monitored daily. Did you ever think this...boy, I'm sure glad I made it through this workout. You were glad to get it over with. Those thoughts should be a warning sign, you are drained mentally. Physically, your body crossed the finish line...mentally, you never got started. First to the finish line is where winners always meet. Next week...all about seeds.

Have a great and meaningful life everyone! Jimmy O
Reference: the update is finished

Sunday, June 5, 2011

JIMMYO'S FIX (part 2)

Hello and welcome everyone! Perhaps the greatest threat to our health is the lack of an athlete and competitor, my greatest fear is injury. Let's address avoidance and treatment of injuries. Most of us learn to live with some aches and pains..."bearable stuff." We can still train and compete at our best. Injuries that cause us to " break down" is serious business. The IMBALANCE of muscle is serious and can be the cause of the pain or injury we feel. Case in chronic left hamstring and left groin pull...that was the result of the real problem. I have an imbalance of my muscle system and tight hip flexors. Daily, I need to massage my stomach muscles and exercise my hip flexors. Tightness in the stomach and chest muscles can cause other problems also. Wheezing can be the result of tightness and therefore not getting enough oxygen to the muscles. During hot humid days, we should be stretching more...not less. Humidity tends to constrict the muscles and we can lose as much as 30% of our strength. And that also applies to the oxygen needed. Why do you think there are more deaths in the summer during competition than at any other time of year. Why do you think your conditioning never improves. Finally, after a workout, you may want to apply tiger balm ultra or castor oil to relax muscle tightness. Also use a heating pad.
Have a great and meaningful life everyone! Jimmy O

Sunday, May 29, 2011


Hello and welcome everyone! This is the first of a two part series. When I ask men and women two questions, "do you take supplements?" "Do they
help?" After a pause...the usual reply is, "I don't know." Yet, we spend
BILLIONS each year on the "I don't know syndrome." Each year I research "tons" of stuff. So, what you are about to read was developed from
my research and with the help of John's Hopkins Institute and Duke
University. NO, I was not paid by anyone. So, getting a edge the natural
way. For energy...bananas, watermelon (incl. the white), dialates the blood vessals. Cucumber is also included in the "energy family." In
addition, cucumbers contains most of the vitamins you need every day.
The vitamins are: B1,B2, B3, B5, B6, folic acid, vit.c, calcium, iron,
magnesium, phosphorus, potassium and Zink. There are other benefits
that would be of great interest to women. Omega 3 foods that fights pain.
For post workouts...pineapple, papaya and a glass of CHOCOLATE milk.
At least twice a week I take a bath in epsom salt. I also take raw unfiltered
Apple cidar vinegar (organic). Leg cramps while sleeping...take tonic
water with juice, or at any time. There's more but I am running out of
space and time. I will address any individual questions via email. OH!
My website update is 90% completed. Yes, click on...hope you enjoy it.
The best drink...coconut water.
Thanks to all our service men and women and their families.
Have a great and meaningful life everyone! JimmyO

Sunday, May 22, 2011


Hello and welcome everyone! For the past 40 years I have been bothered
by a chronic left hamstring and groin. When ever I pull the left hamstring
I also pull the left groin. The hamstring and groin were tender going into
The Senior Olympics this week. About 30 meters into my first event, the
100m, I pulled the hamstring and groin. I finished the race, basically on
one leg. I attempted the long jump and high jump by going off my right
leg. When I finished, I just walked away...dejected. I would rather lose an
an event rather than have an injury force me out.The same thing happened
at the 2009 Senior olympics. Must be the "odd years" thing. So now it's back to the
drawing board to try and get ready for the Nationals and the State Games.

Have a great and meaningful life everyone! JimmyO

Sunday, May 15, 2011


Hello and welcome everyone! Blame Game...that's the easy way out of
"mental toughness." When things are going good it's easy to claim mental
toughness. Most people are at a loss when it comes to navigating a road
block or detour. The road to success in anything, will always be under
construction. Why is it that the "winner's circle" is filled with men and
women who have overcome great odds. Behind every face, there is a story...a story of passion, grit and inner strength. The story is more than
winning, it's about people conquering themselves. That's the reward for
mental toughness.
This week, I will be competing in the Senior Olympics.

Have and great and meaningful life everyone! Jimmy O

Sunday, May 8, 2011


Hello and welcome everyone! It's in the air...I can feel it in every thing I do. Everything takes on
greater urgency and significance. You got it...ten days untill I hear guns' up. The start of the
Senior Olympics! This week I use my starting blocks in all my sprints. My mental focus is
critical. Exploding out of the blocks is my prime concern. So, for the next 3 months I will be
competing for those who can't...cancer survivors. To all of you with health issues...never, ever
lose faith in yourself.
Happy mother's day to all the moms!

Have a great and meaningful life everyone! Jimmy O

Sunday, May 1, 2011


Hello and welcome everyone! Yes, I'm on the clock. I leave for the Senior Olympics in two weeks. And the update work on my website will have been completed also. Friday, some of the
students from a local High School challenged some of my pickleball class players. My team, I
call the "Senior Class," did extremely well. A fun day for all. In May we will play them again.
The "no mercy rule" is in play. The question I am asked the most is..."how can I lose weight."
For info, email me requesting info. Info is free. Use email address at end of this blog.

Have a great and meaningful life everyone! JimmyO
Email: sprint444@hotmail.comt

Sunday, April 24, 2011


Hello and welcome everyone! Happy Easter! This day (in my mind), is a day to celebrate life.
Quality of life...healthy life we live, should be our focus. Life and our health are so
fragile. We can lose both in a blink of an eye. Some things are out of our control...but what about the
things that we can control. What are we doing about those things? How would your progress
report read? If your progress report was done by someone else, how would it read. I believe that
too many of us allow ourselves to enter the "freeze zone." We allow ourselves to stay in a self
induced "rigormortis state." This is the danger zone of our health...of life itself. Get out of this
zone now. On this day, and from this day forward, finally begin to experience a "freedom of life."
A freedom in your life. Step into the zone of freedom!

Have a great and meaningful life everyone! Jimmy O

Sunday, April 17, 2011


Hello and welcome everyone! The Senior Olympics are only four weeks away...the Nationals are eight weeks off. Training is on "fast forward!" Most of you are aware that I don't conduct classes (fitness) from April 1st to Labor Day, however, this year I am teaching five pickleball classes each week. seems we are always "on the clock." And the clock is winning! We will always have interruptions...ALWAYS. Take charge, control time. Budget your time. When you write down things to do...put a time frame on each. By doing this, you will reduce your stress level. Perform deep breathing exercises each day. Taking better care of your mind and body, yourself...sure beats taking time off to run to the doctor. Have a geat and meaningful life everyone! jimmyo Reference: www.jimmyo.stemtechbiz,com email:

Sunday, April 10, 2011


Hello and welcome everyone! Saturday, I experienced my first workout on the track...really felt great. I usually stay away from exercise on Sundays, not this year. Transition time...going from conditioning and cross training to "sport specific," track & field. Going to do more knee lifts, stairs and up hill sprinting this year. Over the past several blogs I have talked about mental fitness and the importance of it. However, it is not enough to think about it or practice it when working out. MENTAL EXERCISE must be a critical part of our everyday lives. Allowing things to slide, being lazy or careless will not get it done. Mental fitness should be first and foremost. Have a great and meaningful life everyone! JimmyO Reference: Email:

Sunday, April 3, 2011

Fast Forward!

Hello and welcome everyone! Well the Senior Olympics in my state has moved the dates up from July to May. Did not get an explanation. So, that means my training schedule is now on "fast forward." Tuesday, April 5th will be my first day on the track since September of 2010. Once again I will train at a local Highschool. I changed my off season training to cross training. TRX, kickboxing, deep water aerobics and in the weight room working on core strength with lots of ab work. This year I will be competing in the Senior Olympics, Senior Games, The Masters and The Nationals in TX. During this off season I conducted 11 fitness classes "Balance Your Life" per week and 5 pickleball classes a week. My thanks to the over 200 participants. Also, I am having my web site's a complete "make over." Completion date...May 1st or sooner. I am excited about it! Lots of stuff going on this spring and summer. Will update you every week. Have a great and meaningful life everyone! JimmyO Reference: Email:

Sunday, March 27, 2011


Hello and welcome everyone! Words...much of our behavior (our mindset)is produced by words. Stress, tension, hyper and intimidation are just a few that we have to deal with every day. The aforementioned words interfere with our positive thinking, being productive and reaching our goals. The first thing many of us do...our first course of action is to call our physician and want to obtain an RX. STOP YOURSELF! Pay attention to your body. Begin with deep breathing least 5 times a day. That's a total of 10 minutes a day. Next step...SLOW down your workout. Yes, do less but, accomplish more. Make sure you are deep breathing during your workout. Keep this up for your next 5 workout sessions. Oh, by the way, more and more physicians are recommending this practice. FEELING BETTER!? Have a great and meaningful life everyone! Jimmy O Reference: Email:

Saturday, March 19, 2011


Hello and welcome to all of you! I am back on schedule! OK...we have March Madness, beat the winter blahs and Springtime is just around the corner! And oh is my exercise/workout
program coming along? Well? Some of you stuck to it...some of you slipped...some of you just
gave up. Rededicate yourself and start over...stop feeling sorry for one else does.
The mental part of life is critical in everything we do. We need to ask ourselves "what do we
really want out of life?" Over the past 3 weeks, I have been speaking to Seniors regarding
fitness. Most Seniors in the audiences were in their late 70's and 80's. Less than 3% were doing any kind of exercise. I challenged them to get "out of the rocker" and begin to take care of
themselves...start moving around. Over the past 2 days I visited each senior residence. 33%
had begun an exercise program...and they were excited about it! Kick the rocker and start

Have a great and meaningful life everyone! Jimmy O

Saturday, February 26, 2011


Hello and welcome everyone! Newsflash...I conduct 5 pickleball classes each week. All Seniors!
I selected 16 participants and challenged one of the local highschools. We ended up in a tie with
them. How sweet is that! We will do this every month. It is a great way to bring the young and Seniors together. Everyone had a great time! Who knew? Don't count us out yet. Time is flying by. As we head into March, I start the third phase of my training program for the Senior Olympics and the Nationals. Will start my actual track and field workouts on April 1st. For now I am working on my conditioning and mental toughness. It's like taking cod liver's good for me.

Have a great and meaningful life everyone! JimmyO

Saturday, February 19, 2011


Hello and welcome everyone! From time to time I want to update everyone on
my fitness classes. "Balance Your Life" class is in it's third year. Over 1100 men
and women have enrolled...avg. age 65. We use an exercise ball, resistance bands and for some, a folding chair. I have people from all walks of life, 7 use a walker and 3 are in wheel chairs. 7 are mentally and physically challenged...and they are the "stars" of the show. FUNCTIONAL BALANCE is the foundation of the program. No weights, no getting on the floor to do pushups and situps. I
never cease to be amazed at the progress the participants make from one class
to another. I have added reflex balls, soccer, tennis balls, dodgeball and standing on sponge mats with 2 feet and one foot and at the same time catch various size
balls. 50% of the exercises are designed to stimulate the brain. The brain MUST send the proper signal to the muscles in order to have functional balance. It is
rewarding for all of us to actually see and experience functional body movement.

Have a great and meaningful life everyone! Jimmy O

Saturday, February 12, 2011


Hello and welcome everyone! I will attempt to answer several different questions I have received from my readers. Most of the questions center upon..."how do you keep going?" "What
motivates you?" "Do you workout alone?" Let me begin this way...I call it the frame must have clarity, commitment and discipline from start to finish. I keep changing and adding to my routine. My workouts are demanding. Conditioning, strength and speed...that's what I strive for. The one constant is workout is for two hours a day, six days a week. In addition, I
conduct 15 classes a week...11 of which are fitness classes and 4 pickleball classes. The one thing that "drives" me is this..."what is my competition doing for workouts?" The other things that motivate me are pride and reward. I now workout alone and it gets lonely. It gets lonely at the top. When I was running my own company (for 35 years), being CEO was a lonely position. My reward after each workout is very simple..."I did it!"

Have a great and meaningful life everyone! Jimmy O

Saturday, February 5, 2011


Hello and welcome everyone! And welcome to the month of February! Keeping "tabs" on your
exercise/fitness program should be as important as keeping track of your checkbook balance.
Let's break it down into catagories...1) research, the author and title of article. 2) types of exercises I select and purpose of each exercise/benefits for me. 3) My weekly schedule and which exercises to engage in. 4) My objectives/goals. 5) My progress report...include how you felt before the start of the week and how you felt concluding the week. 6) Recapitulation at the
end of each month. 7) The confidance level, my personality changes, in general,
how do I see "the who am I." How do others see me? 8) Have I applied my exercises to a sport?
Sport application is a must! Balance your checkbook..."Balance Your Life!" THE MIRROR...our
behavior...our actions reflect what is on our "inside." do you look?

Have a great and meaningful life everyone! Jimmy O

Saturday, January 29, 2011


Hello and welcome everyone! Well, it's that time of year again. Cabin fever and winter blaaaahs.
So now what. This time of year...people get tired of everyone including themselves. When you
say to someone "have a nice day," they look at you and snarl. Oh boy! You will find the answer
to all of this within yourself. It's a challenge, I know, but be yourself...your BEST self. Others will
feel better and think, "I want to be just like that." Meaning you. The mental aspect of your being
is critical in any situation. Examine where you are in life and where you want to be and how you
are going to get there. You will feel better about yourself, your place and what you are about.
GUARANTED! I will close with this...put this same attitude into your fitness/workout program.

Have a great and meaningful life everyone! Jimmy O

Sunday, January 23, 2011


Hello and welcome everyone! When something BAD happens, people fall into two
A, "now I have an excuse." Group B, now I have a reason. Excuse equals weakness. Reason equals "against all odds, I will do it." Why is it, some people do not want a challenge. Where as
others accept and embrace a challenge. So what's the difference in the two's the
MINDSET. When we face something out of our "norm," it must be hard to do. Yet people will say
"I like new things." "I want to change." No they don't! Only if they themselves bring about change. When they get around "tuit." MENTAL habits and patterns are hard to change..until
we stop babying our mental conditioning. TO CHANGE, YOU HAVE TO CHANGE. It does not
matter what state in life you are in, blue collar, pro or and I must challenge
ourselves...raise the bar. If we think of ourselves as being greater, we will grow into that
greatness. Don't stop, don't look down...LOOK UP.

Have a great and meaningful life everyone! Jimmy O

Saturday, January 15, 2011


Hello and welcome everyone! When I hear people complaining about training, fitness and working out, it "grinds" me the wrong way. My thought is...visit the physically/mentally challanged. See what it means to have a disability. No one should take their health for granted.
Perhaps we should be thankfull for having a healthy body...perhaps. We should develope an
attitude that being able to workout and wanting to workout is a blessing. We should develope
a "role model" attitude for others to follow. How about it folks? The leadership role is yours just
for the asking. Reach out to others and lead them to a richer, healthy life style.

Have a great and meaningful life everyone! Jimmy O

Saturday, January 8, 2011


Hello and welcome everyone! KEEP GOING...WE ARE ALMOST THERE! Those words are
prompted by instructors in various fitness classes. After awhile we become numb to those
commands. Instructors need to address "participant boredom" while teaching. Classes need
to be entertaining as well as informative. When I talk to other trainers about this, I hear "well
we run out if things to say and do." Nonsence...that statement tells me trainers do not prepare
for the class. When the instructor and or trainer become mechanical, so does the student.
When fitness/training become routine, the participants find another class or another way.
As a trainer/instructor I need to make that class the highlight of the day for everyone and that
includes me.

Have a great and meaningful life everyone! jimmy O