Sunday, December 30, 2012


Hello and welcome thanks to all of you who have
been following my blogs. As an athlete/competitor, the thing I fear
most is injury. Some of you also suffer from chronic pain. And there are some who don't know what it feels like to be pain free. We face two important parts in "body health." 1) body prep for
training and competing. 2) body maintainance, Let's address # 2.
Wintergreen oil...usage began years ago for it's medicinal properties
for treating symptoms of rheumatism, sore throat, tooth decay, insect bites, snake bites and bee stings. Caution: a one-oz bottle is
for anywhere from 100-300 applications. Wintergreen oil or
methylsatlicylate. What to look for: 1) St John's Wort, for relief
of nerve related pain such as sciatic and arthritis. 2) Arnica for
bruises and sprain. 3) Cayenne stimulates circulation. 4) Menthol
(from peppermint) increase blood circulation. 4) Ginger reduces
inflammation. 5) MSM relief from back and muscle pain.
6) Wintergreen oil for relief from arthitis, joint stiffness or muscle
spasms. 7) Emu oil for healing and anti inflammatory properties.

Wishing all of you a healthy and safe New Year.
Have a meaningful life everyone. JimmyO

Sunday, December 23, 2012


Hello and welcome everyone...received several positive comments
re 2x4 drills and requests for a few more of my workout drills. OK
lets go.
1)   barefoot sprinting on grass and sand and in water 2/3 foot deep.
    Always sprint on the balls of your feet. Utilize the fast twitch
    muscle fiber. If you sprint flat footed, you decrease your power
    and breakaway speed. Sprint 50m-100m, 10 times. On sand your
    legs will feel the burn.
2)   Sled pull...indoor and outdoor. Sled weighs 40lbs and I add 60
    lbs. Start standing or from sprinter's stance. Sled strap is either
    around my waist or shoulders. You have to LEAN slightly into
    pull. At least 5 sets and 30m each. Horsepower.
3)   Weights/resistance bands. I do more with the bands than     
    weights. One of the drills I do with weights is to hold a 30 to
    60 lb weight in each hand, squat and then explode upward and
    lift off the floor. Three sets with 10x each set.  Resistance bands,
    isometric drills. Upper and local body. Bands have been a big
    part of my training since 2000. More productive than weights.
4)   Weighted warps...just above the knee, 1/3 lbs. each leg. Five
       sets, 50m each set. KEY...knee lift sprints. not
       jump into these drills until you are sure your legs are well
       conditioned. Rehab is no fun.
OK, so there you have it. Merry Christmas to you and your
loved ones and a healthy and safe New Year.

Saturday, December 15, 2012


Hello and welcome everyone...this blog is dedicated to the tragedy
and memory of Sandy Hook Elementary school in Newtown Ct.
Life is so a society, we need to look at ourselves first in
search of the problem and then the solution. I have an empty feeling today, however, I want to reach out vs lash lash out. This
blog will be a change of pace...taking a side road for a few miles.

On Monday, Dec. 10th 27 men and women graduated from my
pickleball class. This graduation honored people with disabilities.
My fitness classes are attended by physically and mentally
challenged, so why not a sport. Over the past year I designed a
pickleball class for people with disabilities. And for the past three
months, I played left handed to better understand the difficulty in
retraining brain and developing a new muscle memory, motor skill
and learning a sport. To the amazement of the "nay sayers," We
did it! This was a six weeks class, one hour each week. This
venture is entitled The Hero Program. Each participant was
presented with an Olympic torch medal with the word Hero engraved on the back. I had eight men and women from my other
classes actually do the instructing. Four of the participants will now
enroll in my class for beginners. Yesterday, I received a call from
one of my instructors with this message, "I just saw three of our
graduates and all three were still wearing their medals." This was
not about pickleball, it was about bringing people together.
Have a meaningful life everyone...JimmyO

Sunday, December 9, 2012


Hello and welcome everyone...your comments and questions to the
(3) blogs of 2X4 has been overwhelming. Thank you. Several of you asked about "what is my most difficult exercise." Well it's
the wall walk. Standing with my back to the wall, about 18 inches
from the wall, extend arms overhead and reach back and touch
wall with fingers and walk fingers down to the floor with head
touching floor. Then walk fingers up the wall until you reach starting  position. Do 5 sets with a one minute rest between each
set. I call this "the exercise from hell." Another one is hanging from
a bar upside down and do sit ups. I force my stomach pull to my body
up 'til my head is almost touching my feet. Do 5 sets, 10 each set.
That is a great ab workout. Challenge yourself.

Have a great and meaningful life everyone. JimmyO

Sunday, December 2, 2012


Hello and welcome everyone...this the 3rd and last segment of my
work out/training drills. All told, I have 43 different drills and will have listed 14 in my blogs. Let's get started:
9) sprint forward and backwards 10m., 5 sets. 10) hops, one foot at
a time, 4 directions. 30 sec each set, 5 sets. 11) sprint backwards
for 10m., turn quickly and sprint forward for 20m. 12) ball throw,
(soccer ball) overhead, turn quickly and sprint forward and try and
catch ball on first bounce. Key, go all out to catch up to ball.
13) speed bursts. Go about 60% of max for 10m and then burst
to top speed for 30m. 14) once a week, do the three exercises you
avoid...drills that are hard for you to do. No matter what sport or
competition, the drills listed in these blogs will not only help you,
but will "drive" you to reach your goals. Have a great workout.

Have a meaningfull life everyone...JimmyO

Sunday, November 25, 2012

2X4 #2

Hello and welcome everyone...this is part two, 2x4 training drills.
Reminder, drills are progressive by design to prepare me for the
physical and mental part of being ready to compete at peak
performance. I listed four drills in last week's blog. We begin at#5.
5) sprinting up stairs and hills. I have a hill 40 yards in length with
a 20 meter elevation. 5 sets with a one minute rest between each
set. 6) Abs, laying flat on my back and holding a 12 pound weight
directing above my head, I sit up keeping the weight above my
head...that's the KEY. Five sets and 10 to each set. And the other
ab drill...lay on your back with your head and shoulders are at least
18 inches below your legs. Knees are placed over a foam pad
with feet placed under separate foam pad. Now come up about
3/4 inches and hold for 30 sec. 5 sets. 7) Toe taps. You can do this
drill next to any solid box or step with at least a 12 inch rise. Hold
10/12 pound weight above your head, begin to alternate each foot
by tapping toes on step or box. 5 sets, 15 sec. each set. A  form of
plyometrics. 8) Jumps...standing in one place, jump straight up and
bring your knees up to your chest. Do 30 jumps in 15 sec. 5 sets.
Next week, more of my drills.

Have a meaningful life everyone...JimmuO

Sunday, November 18, 2012


Hello and welcome everyone..."what are my limits?" "What are your limits?" That thought has haunted me for several years. So, I
designed several high impact drills that would answer that question
for me.
1) using a 2x4, 2' to 3' in length wraped in outdoor carpet and stapled to the 2x4. On a basketball court or any indoor facility,
place hands on the board and push about 30 feet and then back. Do
5 sets with a rest of one minute between sets.
2) using 8 hurdles, 18 inches high and place on the floor about two
feet apart. Jumping over hurdles with two feet at a time. Repeat
with one foot at a time. Now, standing and facing one way, jump
and spin in the air so you are facing the opposite direction. Do at
least 3 sets.
3) Using kettlebell 12-15 lbs., squat and jump straight up lifting the
weight above your head. Repeat 10 times and do 5 sets.
4) Plyometric drills are a vital part of my training.
More drills next week. Thanks to all of you for your comments
and questions.

Have a meaningful life everyone...JimmyO

Sunday, November 11, 2012

Upward Line

Hello and welcome everyone...your winning an event, your specific
sport, is accomplished days, weeks and even months ahead of "event day." I call it "program /stacking." Let's delve a little deeper.
The program...has three distinct and intricate parts.
1) mind prep...what is my state of mind, my mental approach in this
undertaking. Don't start unless you firmly intend to finish to the end. Visualize yourself doing the drills/exercises. Add what you eat
and when. You need to write out the menu.2) Write out the what,
how and why am I doing this in this specific manner. You must be
committed to your program. 3) The finish line/line of efficiency.
That's the line between results expected, results achieved. Reminder, when you set goals and reach the goals or come close,
you also set walls/barriers. Breaking through those barriers is
critical to your continued growth and success. adding and or subtracting of drills, exercises and
methods. Remember, if you can perform a drill/exercise one way,
you can do it three more ways. Don't be a "one way only person."
Move the line of efficiency/finish line upward.

Have a meaningful life everyone...Jimmy O

Sunday, November 4, 2012

Heros Only

Hello and welcome everyone...once in awhile I like to get off the
"super highway" and take a side road. This morning we'll take a
side road, the scenic route. One of my life long passions is working
with the physically and mentally challenged. Eight people with
disabilities join in my fitness class, Balance Your Life, every week.
For the past 12 months I have designed a program to teach pickleball to people with disabilities. Monday, November 5th, I will
launch this program. Twenty people have signed on. I will have
three people from my classes assist in teaching. Society under
estimates people with disabilities. The learning curve is the same
for anyone in any of my classes. People with disabilities are my
heros. They inspire me. This program is already receiving
community and even national attention. One national company has
sent 48 paddles and five dozen balls. Perhaps this community will
be inspired. Perhaps this program will be entitled "For Heros Only."

Have a meaningfull life everyone...JimmyO

Sunday, October 28, 2012


Hello and welcome everyone...success in life, in anything, will be a
moving target if we are unable to conquer our fear...conquer ourselves. We don't do things that we don't think we can do or that
are hard for us to do. We become "slackers." Let's apply this to our
workouts/training. Visualize yourself starting and finishing your
workout before you actually workout...not just once, but several
times each day. You want mental toughness, do that exercise. At
times, I even become angry with myself before and during my
workouts. Reaching my goals is a must for me. I do not believe in
status quo. We either progress or regress.  Once a month, at least,
do things in your workout that you don't like to do. Exercises you
know will help you, but make you feel uncomfortable. Get out of
your comfort zone. THINK through your workout before the
workout. You win when you conquer yourself...your fear.

Have a meaningfull life everyone...Jimmy O

Sunday, October 21, 2012


Hello and welcome everyone...week in review and something extra.
Thursday, delivered a motivational speech for a library fund raiser.
Library is trying to build a new facility. Great audience! Friday was
"kick off" day for playing vs high schools. Seniors vs students. Wow! This marks the 4th year for this program. Ten courts, all
going at the same time for doubles action. Bringing two generations
coming together. These young men and women bring respect, courtesy and game. Each month, we will be playing at least two
high  schools.
Something extra...all of us look for an "edge" in our training and
competitive events. Most look to supplements..."juice." And it
appears that the "edge," how to attain, changes. It's a moving
target. My edge is attained by developing a mental toughness and
having a passion for training and competing. Those two things
separate winners and losers. First to the Finish Line...where winners and survivors always meet. Will I see you there?

Have a meaningfull life everyone...Jimmy O

Sunday, October 14, 2012


Hello and welcome everyone...balance as in muscle balance is key for everyone. Start with any sport, any exercise and then fast forward to surf how valuable balance is in
one's life. Incorporate plyo and iso in your workouts. Plyometrics
is a fundamental in my workouts. Add sprinting up hill and stairs. Go to a football field, run the stairs. Try to run or hop on one leg as
much as possible. Do this workout 3 times a week. Results...amazing! You will add speed and fast twitch, conditioning
and endurance.

Have a meaningfull everyone...Jimmy O

Sunday, October 7, 2012


Hello and welcome everyone...thanks to my followers and the
questions and comments. Many of you are visiting my website, . Let's start with fueling our body
the natural way. For increased blood flow...ginger, celery (also good for lowering blood pressure), chile peppers, garlic, lavender,
figs, beans/lentil, organic chocolate, zinc and oysters and watermelon. For energy...eggs, walnuts, almonds, pecans, chia seeds, hemp, flax, steele cut oatmeal. Add deep breathing exercises. Clean out that toxic oxygen. Keep your preworkout meal
the same. "Game day/event day" meal should be the same as any
other day. And your "mental meal," preworkout, three minutes at
least, of meditation. Think through your workout and what you want to accomplish. Change the time of day you work out, once in
awhile. What's the time of day your event takes place? How does your body react and adjust? Mentally adjust?

Have a meaningfull life everyone...Jimmy O

Sunday, September 30, 2012


Hello and welcome everyone..."I think about winning, I see myself
winning." A quote from Mary Decker Tab about 35 years ago. She
was a premier 1500 meter runner in the world. I never forgot that
quote. "See those kids swimming, they're out to break records that
havn't even been set yet. They don't know how they're going to do
it, they're gonna do it." Bob Richards, premier pole vaulter in the
50's and 60's. First athlete to be on the Wheaties box, "the breakfast of Champion's." Attaining a goal, visualize yourself as
already being there. Then you begin to act and behave as though
you were already there. Bring your goals into sharp focus.
Exercises, drills and your entire training needs to be progressive
in nature. Preparation must be tougher than the actual event. Reach
for your limits...mentally. Many athletes, training, don't even come
close to their max. Begin to act and behave as though you were
already get there, start here.

Have a meaningful life everyone...Jimmy O

Sunday, September 23, 2012

ONE LEG at a time

Hello and welcome everyone..."one leg at a time." I teach a fitness
class known as "Balance Your Life."  Over 2000 men and women
have participated in three years. Better functional balance is
achieved through this class, with 60 different and progressive
exercises. Let's start with leg at a time. Standing on the
floor, bending knees slightly, raise one foot about 6 inches off the
floor and begin moving the raised foot as though you were peddaling a bike. Three sets each foot and 30 sec. each set. Repeat,
only this time you and standing on a rubber disc filled with air. Add
plyo movement, one leg at a time. You will have stronger legs and a
stronger core. Balance, one leg at a time.

Have a great and meaningful life everyone...Jimmy O

Sunday, September 16, 2012


Hello and welcome everyone...setting goals is common place in
today's society...from the beginning of time for that matter. And
New Year's resolutions occupy the time for many. However, too
many of us fall short in reaching our desination. Not reaching goals is often times looked upon as failure. What about those who
reach their goals? That can be just as bad, and here's why. The goal
becomes a ceiling...and we stop there. Unless and until we remove
the ceilings, we set up barriers. Goals must be stepping stones to an
unending vision of where we want to be. Goals are a phase of attainment and the surge for something greater. Your destination
should be a "moving target." UPWARD! Every phase of training/
workouts should be examined. I teach "skill development" to
athletes and nonathletes. I am in awe, a group of women that are in
my pickleball class. Against all odds, they have succeeded to a
very high level of play. Their mindset "I am going to do it." And
they do. Preteen kids are out to break records that haven't even
been set yet. Think about that!

Have a meaningful life everyone...JimmyO

Sunday, September 9, 2012

1 million

Hello and welcome everyone...all too often I hear athletes and
anyone in training complain and whine about having enough time
for training. The blame game always comes into play. Obstacles
and interruptions are a part of life. The road to success will always
be under construction...and so will the road to winning. Stay away
from the "comfort zone." Time is a great ally and it can be our
enemy. The choice is yours. How much time is doing
anything. I compete in track and field...50m, 100m, 200, HJ and LJ.
I work out 6 days a week for 90 minutes each session. For 45 weeks. That works out to 24,300 minutes. That's 1 million, four
hundred fifty eight thousand seconds. I have just a few seconds to
prove myself. Less than 8 seconds in the 50m, 14 seconds in the
100m, less than 32 seconds in the 200m, and under 71 seconds in
the 400m. much is enough. I turned 74 on July 3rd.

Have a meaningful life everyone...Jimmy O

Sunday, September 2, 2012


Hello and welcome everyone...first off, thanks to all the followers
and your comments. Things that most people leave out of their
workouts/training. 1) observing men and women during
their workouts, I do not see a readiness to accomplish something. The
spark is missing. I don't see or feel a PASSION. It is not enough to
write out your goals and carry a clipboard. When you can visualize
your goal, then you begin to act and behave as though you were
already there. The nonverbal speaks volumes. 2) Most tend to miss
the core workout. Your ab workout will carry you a long way in
what ever training you are committed to. Don't miss "the center."
3) How much is enough? Ten of something, twenty or thirty.
We never know what the competition is doing. That's the thing I
worry about most. Can I out work, out train my competitors? 4)
And that's where the mental part of my game comes into play.
Being mentally tough starts well before your event. I can't promise
that exercise will add years to your life...but I can promise you will
add life to your years.

Have a meaningful life everyone! JimmyO

Sunday, August 19, 2012


Hello and welcome everyone...most of us have heard the term "in the zone." Meaning in the sports world "you've got it going." Let's
spend some time on the term "comfort zone." Human nature gravitates to that comfort zone in most everything we do. That
zone is also a "DANGER ZONE." That comfort feeling exists in
the work place, competing, training and our workouts. We become
lax, habitual and we lose sight of "raising the bar" and allowing
ourselves to get better. Make your workouts/training tougher than
the competitive event. Conquer yourself through your workouts.
I workout alone...always pushing myself to reach higher. We hear
about speed breaking the sound barrier...we need to break the
comfort barrier. Stay out of that danger zone. People don't climb
MT. Everest just to reach the top...they climb it to conquer
themselves. When will you climb your MT Everest?

Have a great life everyone! Jimmy O

Sunday, August 12, 2012


Hello and welcome asked for it. Better health with
safe supplements. Energy foods...eggs, almonds, walnuts, pecans.
Seeds from chia. Hemp and flax. Steelcut oatmeal. For increased
blood flow...ginger, celery, garlic, lavender, figs (dried), beans, lentil, organic chocolate, zinc and oysters.
Lower your body temp.; bucket of ice water with SPIRITS of
amonia. Opens pores and cools blood. Purchase spirits of
amonia at your local pharmacy.
Over the past 10 years, I have asked competitive athletes and
people in fitness programs, two questions..."do you use supplements?" And "do they work?" The responses I get are
"Yes I use one or more supplements, but I really don't know if
supplements work for me." Supplements are a multi Billion dollar
a year business, and growing. The old saying..."listen to your body," becomes very difficult when we flood our body with
disguises. Think about's your body...get to know it.

Have a meaningful life everyone...JimmyO

Sunday, August 5, 2012


Hello and welcome everyone...the Olympics are "center stage" and
have been captivating. I am always impressed with the athletic and
skill ability of the participants. While the physical ability is impressive...the mental toughness was captivating. Time and time again, the mental part of competing was the difference between
taking the medal stand or just watching..."a standby." The medal
winners didn't aquire mental fitness the day of competing. No,
developing a mind set began the very first moment of training.
Mental toughness becomes a way of life...the way to the podium,
the medal stand. What is your way of life? First to the Finish Line,
where the mentally fit always meet.

Have a meaningful life everyone...JimmyO

Sunday, July 29, 2012


Hello and welcome everyone...every once in awhile I like to mentally take a drive down a side road until I reach my youth.
I'm an 'ol farm boy and think back at how I would run around the
entire farm. Racing through the fresh cut hayfields, jumping over
each row of hay. For me, I felt refreshed...invigorated. And now,
when I think back at days past, I get that same feeling. Capturing
my youth via replay gives me "a rush." I often remind men and
women in my fitness classes to think about their youth when
training and workouts. It was fun then and should be fun now.
Replay that scene over and over works. Your youth
can serve you now.

Have a meaningful life everyone! JimmyO

Saturday, July 21, 2012


Hello and welcome everyone...the heat is on. Received nunerous
comments re last weeks blog. And many questions re my workouts.
Questions pertaining to the what, why and how. I will list my workout drills in next weeks blog. So, let me preface my next blog
with the following: all drills are progressive in nature thereby
creating a "rhythm  sequence" in movement. Not jerky! Think BALLET! Training/workouts must be seamless. I write out my
routines on a 3x5 card...and stick to it. Don't ever start your routine
and be thinking about what you are going to do next. I call that
"brain confusion." After my workouts, I want my tail to be dragging. And I know I could have given even more. I want to feel
getting tired  in my training. Good prep for my competitive events.

Have a meaningful life everyone. JimmyO

Sunday, July 15, 2012

30% LOSS

Hello and welcome everyone...can you feel the heat. Take your mind off the in on your workout and what you want to accomplish. In this hot weather, stretch more, not less. Humid
weather can cause as much as 30% loss in muscle power and
schrinkage. Water alone is not enough. Your body needs electrolytes, nutrients and potassium and salt. Try quart of water,  1/2 teas. of salt, 1/2 teas. of baking soda and 3 tesa. of sugar...add a little of your favorite juice or a little lemon juice if
you need flavoring. After your workout, drink a glass of skim or
1% choc. milk or almond or coconut choc. milk. Recover faster.
All of the above will help eliminate or greatly reduce cramping.
Stay will be glad you did.

Have a meaningful life everyone...Jimmy O

Sunday, July 8, 2012


Hello and welcome everyone...July is the beginning of my ten month training journey. be in the best physical and mental
condition of my life. Staying focused and intense will be the ultimate challenge. Two hours a day in training, six days a week. Plus conducting 15 classes a week...8 fitness and 7 pickleball. I will actually be exercising four hours a day. I just turned 74. I will update you every two weeks. Core exercises, sprinting up hills and steps, forward, sideways and backwards. Plyometrics will be a
mainstay. Isometrics will be added in the 8th month. Will attain 7%
body fat. I want to achieve explosiveness, more speed and power,
endurance, more height and distance in my jumps, quicker reaction
time. This will be my "ultimate makeover."

Have a meaningfull life everyone...JimmyO

Sunday, July 1, 2012


Hello and welcome everyone...well, last Sunday I was still competing in track and field and pickleball at the Meijer State
Games. On 6/21 I was going through my final tune up, coming
out of the blocks and pulled my left groin. Did this two years ago, coming out of the blocks in the Senior Olympics. So, on
Sat. before the events, I went to our on site physical therapist and received some stretching exercises that helped. I wrapped
my left leg. I was able to win the 50M and 200M. The pain was
getting worse, so I withdrew from the 100M, LJ and HJ. Injury
is the competitor's number one enemy. I am analysing my entire training program...warmup, stretching, conditioning and
cool down. 2013 will be a big year for me. My training starts
today. Have a great 4th of it safe.

Have a meaningfull life everyone. Jimmy O

Sunday, June 17, 2012


Hello and welcome week away from my next competition. Track and Field (5events) and pickleball. The butterflies began flying two weeks ago. Amazing to me how the intangibles play such a important role in our success. Some athletes will have thoughts "I hope I can get through this." That is not a winning thought. I think thoughts of winning. I see myself in each event. I "play" each event over and over again. I see myself winning. I begin to act and behave as though I am already there. First to the Finish Line...where winners and survivors always meet.

Have a meaningfull life everyone. Jimmy O

Sunday, June 10, 2012


Hello and welcome everyone! The "back road" today. Every so often I like to get off those super highways and catch my breath. Today is one of those days...a day to appreciate our health. Each week I see 100's of people who can hardly get around... all ages. And getting around takes other's to help. Those of us without major health issues need to pay closer attention to those who have health issues...reaching out. We have a responsibility to continue moving forward and upward in our quest for fitness and a healthy life style. Just seems like the right thing to do. Now that I have caught my week, the final leg. When we can visualize our goal, visualize ourself as already being there, we begin to act and behave as though we are already there.

Have a meaningfull life everyone! Jimmy O

Sunday, June 3, 2012


Hello and welcome everyone. Three weeks to go before my next big meet. Being timed today...1st 10M, 1st 50M and last 50M in the 100M and the 200M. Focusing on my start and maintaining speed. Sprinters can maintain max speed for up to 3 seconds. My warmup will include 5 progressive 50 meters. I will be timed a total of 5X over the next 3 weeks. Now, the mental process begins...being aware of my technique, form and breathing. Going through each race in my mind is critical.

Have a meaningfull life everyone! Jimmy O

Sunday, May 27, 2012


Hello and welcome everyone! Water and stretching needed...urgent. Hot and humid weather can be the curse for all competitors. Muscles can lose as much as 30% of power or capacity in humid weather. So many athletes skip stretching in hot weather...we should be stretching more often and drinking more water...not less. I see more muscle pulls during hot weather than at any other time. Stretch before, during and after events and consume more water during these periods. Precaution takes less time than smart.

Have a great and meaningfull life everyone! Jimmy O

Sunday, May 20, 2012


Hello and welcome everyone! Let's revisit the "inner clock" in your training and competing. The inner physical is important...the mental clock is critical in being "First to the Finish Line." Your mental clock has to be in gear in your training. We have covered "click" and "now" in previous blogs. In order for the muscles to respond and required to perform when called on...the brain has to send the proper signal at the right moment, in order to WIN. That is why we compete. That is the main reason why we are there. This is why we have a finish line. Mental toughness is a huge part of the game. Most men, women and children handle failure better that success. Dare to be a winner!!!

Have a meaningfull life everyone! Jimmy O

Sunday, May 13, 2012


Hello and welcome everyone...and to all you moms, Happy Mother's Day. Moving on to phase four of my training in getting ready for my competitive events. Just finished sprinting up steps and up hills. Hills...sprint forward and backwards, foot and two feet at a time, sideways and crossover and squat, jump and life 8 lb. ball overhead. NOW, on the track and coming out of the blocks. I'm a sprinter, LJ and HJ. Most of us competitors want and need a kick...a finish no matter the event. We need something to trigger that kick. My "trigger" is the word NOW. I whisper the word NOW. I have done this for the past 10 years.

Have a meaningful life everyone! Jimmy O

Sunday, May 6, 2012

Mt Everest

Hello and welcome everyone! Are you progressing in your fitness/training program? When I ask that question I hear "I don't really know." or "I have leveled off." "I did at first." We should ask ourselves this fundamental question..."are my workouts/training progressive"? Some of us still believe that if our training gets easier, then we must be getting better...progressing. That's leveling off. That's creating a ceiling...capping. Design your workouts/training to be progressive...always challenging yourself. Incorporate your own Mt. Everest in your training.

Have a meaningful life everyone...Jimmy O

Sunday, April 29, 2012


Hello and welcome everyone! Getting ready to  compete...long before "event day," challenge yourself physically and mentally. Envision exactly how you are going to compete and consider all the things that can go wrong. "Play" the event over and over again in your mind. I call this mental conditioning. Being a sprinter, I challenge myself by sprinting uphill forward and backward. The hill is 40 yards long with a 20 yard incline. I do this 10x and also add plyometric drills going uphill. Two days later, I sprint up steps (67) 10x. A one minute rest between each one. Dedicate one day each week to workout on the track. Go with progressives...50's, 100's, and 200's. All my workouts are for 90 min.

Have a meaningful life everyone! Jimmy O

Sunday, April 22, 2012

Fatal Trap

Hello and welcome everyone! The fatal trap...roads that lead there are...confusion, insecurity, impulsiveness, nonpurpose and lack of passion. All are critical in building the right road to success. Let's concentrate on PASSION. It's more than writing out your goals and putting them on the fridge door. When you reach a passion for something, you "come alive." You are able to rid yourself of the clutter in your life. Your training, workouts and your life begins to make sense. Long before you reach your begin to see yourself as already being there. That's passion!

Have a great and meaningful life everyone! JimmyO


Sunday, April 15, 2012

Enemy # 1

Hello and welcome everyone! Enemy #1 is TIME! We are either fighting
for or against it. Can we get time on our side? Yes! Ignore the "outside" with your "inner clock." We all have an inner clock...use it.
Focus on where you are and what you have to do. When you worry about
the outside, you are already distracted...out of focus. Keep your focus on
the finish line...not the other competitor's. Part of your training must be
in gaining an understanding of how to read your inner clock. Time now
becomes your ally. You will be amazed at the power of your new friend.

Have a meaningful life everyone! Jimmy O

Sunday, April 8, 2012


Hello and welcome everyone...Happy Easter! My Easter message...we live

as if we will never die...we die as though we never lived. We rush to grow

up...and then long to be kids again. A reminder...we spend hours working

out and training...enjoy the moment. The moments are our investment

in our future. However, it is not an investment in just our future, it is also for

those who follow us. Let's give them something to reach up for...always.

Have a meaningful life everyone! JimmyO


Sunday, April 1, 2012


Hello and welcome everyone! Most athletes understand the saying.
"outside the lines." Let me share with you another...I use it quite often;
"inside the heart." For the past ten years, I have worked with, served as
a personal trainer and group fitness instructor to the physically and
mentally challenged. Why is it, people who are challenged serve as a
great teacher and role model for all of us. "US" meaning the "perfect ones." I have not only noticed, but have lived with and taught a valuable
lesson in sports and life. The challenged that I have come to know have
HEART. The will, the passion and the mindset..."I will prove you wrong."
I am convinced, the challenged accept the "challenge" of having to prove
themselves. The next time you give up, search out a challenged person
and allow that person to teach you a lesson. Have a "heart to heart" talk
with that person. Inside the heart of a champion. Webster defines heart
as "the vital center of one's being." When you find will know.

Have a meaningful life everyone! Jimmy O

Sunday, March 25, 2012


Hello and welcome everyone! Summer in March? Yes...and we are off to
a fast start. No matter what sport...a fast start is everyone's dream...
the psyche. The race against time belongs to every sport and every
participant. That internal clock is key to the "game clock." Knowing
ourselves, out limits and our max. The last two minutes, or twenty seconds, or two seconds is critical in any competition. How you "close,"
will make the differance in how you finish. Most competitors tense or
"freeze up" in the "close portion" of the event. Relax...breathe and stay
within yourself.

Have a meaningful life everyone! Jimmy O

Sunday, March 18, 2012


Hello and welcome everyone! Training muscles is an easier task than
training the brain. We tend to delay or ignore completely the training
of our brain. Why? Perhaps because we can't see our brain in the mirror,
like we see the other muscles of our body. Select a word that you will use
to trigger the brain into action...causing your body to perform at a higher
level. Maxing out...beyond our self imposed limitations. Just when you
think you have reached your limits...say the word you have selected. The
brain will repond and the muscles will respond. Repeat this over and
over again. You will be amazed at the results.
Have a meaningful life everyone.


Sunday, March 11, 2012


Hello and welcome everyone! It's in the air...I can sense it...I can feel it!
What ever your sport...your event, it is time to put your "game face on."
Mental fitness is paramount now. Train your brain and only then can you
train your musules to execute when you need a "peak moment." Through
this process you create and achieve the "psychological moment." The
time when you are most apt to peak in that command moment. When you can
visualize yourself winning long before the finish line, you are already
there. First to the finish line where winners and survivors always meet.

Have a meaningfull life everyone!

Sunday, March 4, 2012


Hello and welcome everyone! I'm taking this opportunity to pay tribute
to some very special people. Each year since 2004 I began competing for
those who cannot...cancer survivors, care takers, the physically and
mentally challenged. My sponsors are a great support team for my cause.
So, to all of you having to deal with cancer or any other health issue, face
it square on...never, ever give in. I hear "healthy people" say things like
"I'm tired," "I don't feel like working out," or "the weather is bad." Talk
to someone who has terminal cancer...and look at yourself in the mirror.
Now what do you say? For me, it is not just competing for the gold, it's
about life and hope for my special people. One other thing...I'm a
prostate cancer survivor...March, 2004. I thought my life was over. I try
to motivate my "special group of people," they don't realize how much
they motivate me. A big shout out to all of you and thank you. Value life.

Have a meaningfull life everyone! Jimmy O

Sunday, February 26, 2012

50 to 94

Hello and welcome everyone! Thanks to all of you who are responding to
my bloggs. Feels great to know people read and means we
share the same feelings on a particular subject. Let me aquaint you with
my "Balance Your Life" fitness class. Three basic keys make up the
foundation of achieving a high degree of functional balance. I stress
proper techniqe, posture and correct breathing. Over the past four years
over 1500 men and women have participated in the class. Most of the
participants are Seniors, ranging in age from 50 to 94. Women
outnumber men 10 to 1. This program is the same as I conduct for
people between the ages of 8 and 18 who want to develope a higher
degree of athletic skill. All the young kids come into camp thinking they
have balance. That is until they start the drills...oh, oh...they don't have
the functional balance they thought they possessed. The drills are
progressive in nature and can be modified "to fit" the participants ability.
A viewpoint...functional balance is the critical ingredient to attaining
"results expected" in any of our workouts and competitive events.

Have a meaningfull life everyone! Jimmy O

Sunday, February 19, 2012


Hello and welcome everyone! The line between results expected and
results achieved is known as the line of effectiveness. Most of us want
that line to be closer to results expected. The criteria for measuring is
critical. How we measure, why we measure is fundamental to the
achievement of anything worth while. For some, the stopwatch is the
only tool being used. That is not enough for enduring progress. Each
competitor needs to address the function of measuring and the criteria
used is an individual task. Move that "thin line" upward.

Have a meaningful life everyone! Jimmy O

Sunday, February 12, 2012


Hello and welcome everyone! IMPACT! That word has dwelled within me
for most of my adult life. Today, I will share with you the meaning of
that word for me. The impact you make in life is in direct proportion to
your own self image. Our behavior mirrors how we feel.
I is for image...self image. That's the who am I and what am I all about.
M is for maturity. How do I handle things in life. Do I accept responsibility or blame others.
P is for purpose in's more than writing down our's a
A is for attitude. "I want to be the best of me most of the time."
C is for courage. Having the courage to stand up for what you believe in.
Leaders stand alone much of the time.
T is for touch...the human touch. We need more the just a pat on the
back...everyone should get a hug every day.
Impact should be a way of life.

Have a meaningfull life everyone! Jimmy O

Sunday, February 5, 2012


Hello and welcome everyone! Careful...don't want to peak too early.
Would that be for the physical or the mental part? Should there be a one
or two week period between the last game of the season and the Super
Bowl? Those thoughts and questions have persisted since the inception
of organized sports. OK...this is my viewpoint. We don't hear
"pace yourself" when training for events. And I'm not sure of what and
how pace fits into training. That word fits in running long distances.
My training and workouts are programed to my specific events. Track
and Field, tennis, racquetball, pickleball amd martial arts. Everything
I have to do in the specific event, I do in my workouts. I think about the
the events long before "event day." I'm a grinder. Always consider
myself as an underdog. I never know what or how hard the competition
is training. Never worry about peaking to early or to late. I will be

Have a meaningfull life everone.

Sunday, January 29, 2012


Hello and welcome everyone! Yes...pickleball. For the second year my
"Senior Class" played against High School students. The "Senior Class"
will be playing against a High School each week until June 1st. A simple
game bringing two generations together for a better understanding and
appreciation. Also, bringing a community closer. Seniors, age 65 and
over competing and being accepted. The students are amazed at the
skill level we have. WZZM filmed the entire games and ran a 90 sec.
clip on the sports segment at 6PM Jan. 27th. Our thanks to WZZM for
a great job. To view clip click on

Have a meaningfull life everyone! Jimmy O

Sunday, January 22, 2012


Hello and welcome everyone! Describe yourself. What kind of person are
you. What kind of athlete/competitor are you? Write down everything
that comes to mind. That's a tough assignment. This is called "gut check."
Now click the "refresh icon." Now for the next 30 days stick with your
plan of action. You will be amazed at who you are and what you are able
to accomplish. Winners always meet at the Finish Line.
Have a meaningfull life everyone! Jimmy O


Sunday, January 15, 2012


Hello and welcome everyone! Over this past year, in talking with tens
of athletes, I was appalled at how many allowed (got caught up with)
news items, politics and world affairs to interfere with and affect their
training, workouts and events. They allowed outside interests affect
their performance. WHY??? One of the roadblocks to success...self
induced distractions. Some of us are guilty of sabotaging ourselves.
Anything you can't control...don't worry about it. The road to success
will always be under construction. Fate is what life gives you...destiny is
what you do with it.

Have a meaningfull life everyone! Jimmy O

Sunday, January 8, 2012


Hello and welcome everyone! This will be an attempt to define and asses
addiction as it relates sports and mental fitness. After my own experience
and interviewing several athletes and non athletes I have arrived at the
following conclusion. Addiction is the pursuit of or giving way to a
certain lifestyle. Let me apply this to sports, competitive events or training and working out. When we start "slacking off," we either put
into play denial or our mental toughness. From the very first time we
have to make that choice, we come to a life defining moment...a life
changing moment. When it becomes more comfortable to slack than
to pursue our goals, we are on a slippery slope. Our mental toughness
drives the physical. Achievement of any worthy goal requires Passion.
Having a Passion is more than writing down goals. With passion, you
begin to see yourself as already being there. You begin to act and behave
as though you were already there.

Have a meaningfull life everyone! Jimmy O

Sunday, January 1, 2012


Hello and welcome everyone! Have a healthy and safe New Year! My
personal commitment for 2012...motivate others, of all ages to engage in
a healthy lifestyle. Perhaps the greatest threat to our health is a lack of
movement. I will continue conducting 15 classes a week...8 "Balance Your
Life" fitness class and 7 Pickleball class.

Have a meaningfull year everyone! Jimmy O