Saturday, July 27, 2013


Hello and welcome everyone...this is the third installment (of 8) in
addressing questions by readers of this blog. Reader's question:
what is a typical one hour work out for you? I have five, one hour
workouts with progressive variations. Base workout consists of
(after 15 min. warm up) 1) floor exercise. Various core, leg and back stretches...hold each stretch for about 10 sec. This is a 15 min.
exercise. 2) Plyo...begin with jumping onto boxes at various heights, starting at 12 inches and progressing to 40 inches. Five to
seven boxes spaced about 18 inches apart. Then jump over each box or stand,  except the 40 inch one. The KEY is the POP. As soon as your feet touch the floor, you pop up. Why? Develop your
"fast twitch muscle fiber." Then add a 10 Lb. wt. in each hand and
repeat same exercise. Over 30 days, build up to 25lb wt. in each hand. This drill is for 30 min. 3) last 15 min. Skip rope for 30 sec.
rest for 10 sec. This is a 3 min. drill. Next, take a 30 Lb kettlebell,
squat, both hands on kettlebell and jump up with the kbell above
your head. This a 5 min. drill. Finish with a 20 min. cool down.
Jog and light stretching. When I start my "basic training" I do this
routine three days a week for one month. Then I progress to the
next variation. Hope this helps. See you at the finish line!

Have a meaningful life everyone...Jimmy O

Sunday, July 21, 2013


Hello and welcome everyone...welcome to summer heat. The next
7/8 weeks will cover in detail questions you have sent to me. Last
week we discussed YOU. This week...supplements. Supplements
users do not know if supplements work. Supplements are a multi
billion a year business. What your body needs, should start with
blood tests and nutritionist. For over 50 years, I have not found
a supplement that does what it advertises and neither has my staff.
I recommend the following natural foods: Water and coconut water
(vita coco) before, during and after events/training. Drink a glass of
water 30 min, before each meal and before bedtime. Before bedtime, greatly reduces cramping. For cronic  pain, use Arnicare
and for acute pain, use Wintergreen oil. I also drink (breakfast) a
glass of almond milk or coconut milk. I take a tablespoon of
coconut oil and raw apple cider vinegar each day. To dialate blood
vessels, take ginger, watermelon, garlic, zinc and oysters. To help
prevent swelling and pain, use Turmeric and best over all to lower
core temp...bucket of ice water with "spirits of ammonia." opens
pores and cools blood flow. Get at pharmacy. For energy...bananas,
all nuts and seeds from chia, hemp and flax. Lots of blueberries.

Have a meaningful life everyone...JimmyO

Saturday, July 13, 2013

Bermuda Triangle

Hello and welcome everyone,,,WOW! so many varied requests from you, the reader. Sample,,,1) break down your typical one
hour workout. 2) Best way to achieve more endurance. 3) how
do I achieve that "burst" in the home stretch? 4) my workouts are
boring, what's wrong with me? 5) Seems like you talk about the
mental more than the physical, why. 6) How do you design progressive workouts? 7) is sport specific workouts critical.8) Best
supplements and what works the best? That is just a sampling of
the questions I have received over the past six weeks. Same questions I have had for the past ??? Let me begin this way...many
years ago a valued friend of mine told me..."Jimmy, always
remember, whenever you tell a story, always start at the beginning
So, over the next 8 weeks I will address the above mentioned
questions. Let me preface the next 8 weeks with a beginning
thought...YOU. It begins with honesty. Self Image,,,that's the
who am I and what am I and what am I all about. Most men and
women don't want to venture into their "Bermuda triangle." Face
off with yourself. If you are afraid of what you might look like,
you have a deep rooted problem. You will never grow into who
you really are. You will always be a counterfeit...a phony. Oh,
most of us have been there.

Have a meaningful life everyone...Jimmy O

Saturday, July 6, 2013


Hello and welcome everyone...most things in life are measured by
time and distance. How many times have you and I witnessed winners
cross the finish line by one 100 hundredth of a second? When ever
I have a chance to observe men and women go through their
warm ups, all are pacing and prancing back and forth..."show time." No matter what sport you are competing need to
warm up your brain. Go off by yourself and mediate for 2/3
minutes. Visualize yourself competing...visualize yourself winning!
Get your mind into the event. Feel the power within yourself. Your can defeat anyone, you will win. Once you conquer
the mental capacity of your sport, the physical will follow.

Have a meaningful life everyone...Jimmy O