Sunday, December 28, 2014

Pyramid 2

Hello and welcome everyone...we will start with status quo. I do not believe in status quo. No one stays the stays the
same. We either go up or down, faster or slower, get better or worse. This is part two in a three part series. This week I added deep breathing, Pilates, water aerobics and Epsom salt with Lavender. I soak my feet warm water and the salts for 20 minutes
after each workout. Most nerve endings are in our feet. There is more to a workout than counting to 10 or 20. Mistakes that are made in training...1) not stretching. 2) not properly warming up.
3) poor hydration. 4) only doing a single exercise. 5) too much too fast. Have a great and healthy 2015.

Have a meaningful life everyone...Jimmy O
Web is being updated

Sunday, December 21, 2014


Hello and welcome everyone...this is the first of a three part series
re my drills and training schedule. A quote from Napoleon Hill..."every adversity, every failure, every heartache carries with it
the seed of an equal or greater benefit." From Moslow's pyramid of
Human Needs, the food pyramid and the Pyramid of Performance...
Focus, Emotion and Results, you will eliminate the clutter, confusion and mind jumping and mental traps. Eliminate the "what
if" syndrome. My training prep as I begin a new year...meditate for
seven/ten minutes. 2) yoga and stretching for 45 minutes. I compete
in eight sports with emphasis on track and field. My prep is the same six days a week. The seventh day, I walk three/five miles. My
training drills (initially), are comprised of plyometrics, flat 30m
sprints, sprinting up steps/hills. Developing fast twitch muscle fiber
and endurance. I perform these drills 3 days a week for the first
month of training and three days a week I'm in the weight room
toning the leg and arm muscles...ab drills and three different push up drills. More stretching and core drills. Everything is written out
before guessing. Each week schedule changes for muscle
confusion. Workout is for two hours with 30 min. cool down.Have
a safe and joyous Holiday season.
Have a meaningful life everyone...Jimmy O

Sunday, December 14, 2014

# 10

Hello and welcome I prepare for each year's training will be spelled out in the following text. Hope this will help you as much as 100's of others. My weekly schedule is written
out with the words "climb Mt. Everest." I have been doing that for over 50 years. "We can age, but we don't have to get old. We live as though we will never die. We die as though we have never lived.
We rush to grow up and then long to be kids again." The # one
mistake men and women make...No Mental Training. Pre training
and pre game mistakes. 1) strict expectations. 2) lack of self confidence. 3) getting distractions, putting an act, show off. 4) park
your troubles, separate your life from the sport/competing. 5) over
thinking. Don't cram before competing. 6) worry/fear. 7) poor planning. 8) psyching yourself out before competing. 9) worry about what others think. 10) allowing fear of failing to be the motivating factor. Finally...facing the truth. Profile/define yourself.
Energy/action plan. Energy, productivity, performance. Next week,
prep conclusion and workout schedule.
Have a meaningful life everyone...Jimmy O
Web site is being updated.

Sunday, December 7, 2014

The Unknown

Hello and welcome everyone...2014 is closing fast and it's time to
design our fitness/training program for 2015. I will outline mine next week. Bits and read and movie,  Stephen Hawking. Best relaxation...Reflexology. Health warning...STRESS.
Stress related issues...common cold, inflammation, weight gain, slower healing, sleep dysfunction, heart disease, ulcers, back, neck
and shoulder pain. Loss of energy. Physical activity actually
recognizes the brain, teaching it stress resistance. Adaptation to
circumstances is a great strength. How we adapt to change is key
to being as much as we can be. Knowing your inner self and the
mental side is critical for attaining our goals. Fear of the unknown
prevents us find the real person...who am I and what am I all about.

Have a meaningful life everyone...Jimmy O

Sunday, November 30, 2014

Obesity/Invisible goal

Hello and welcome everyone...starting off with shoes. Ektio a shoe
manufacturer produces shoes that help prevent ankle sprains and
endorsed by several pro players. Invisible finish line...Charolete
Brown, Texas is a blind athlete...sprinter and pole vaulter. Has
memorized her steps (left foot) touches turf 18 times. Has a service
dog and beeper for sprints. Story was on "The Sporting Life" ESPN. There are so many amazing real life stories and I draw upon
many in my motivational speeches. Obesity...there are many conflicting news articles re we are in getting a handle on this. Obesity is getting worse...not better. Those of us in fitness, training
and competing need to take the lead on this. We need to "recruit"
over weight and obese people, at any age to GIS...get in shape. We
can do this. That's my challenge for me and all of you. The next 30
days, let's see how many people we can recruit.

Have a meaningful life everyone...Jimmy O

Sunday, November 23, 2014


Hello and welcome everyone...starting with a health tip...most nerve endings are in your feet. Soak feet in warm water with
Lavender Epsom Salts. Make sure it's Lavender. OK, every once in
awhile I like to take a "back road" and smell the flowers...come face to face with my life. Whatever measure of success any of us
have received, the criteria is, status, trophies, awards, plaques or whatever else we deem important in our quest.
A few years ago I walked into my "trophy room" and had a very
empty feeling. Something was missing...a reward from my family
and friends. What did they think of me. That same day I loaded
my truck with everything in my "trophy room" and drove to a
junk yard and dumped everything. I finally came to realize the
greatest award is what my family and friends thought of me. Not
receiving the "family/friend" reward, nothing else matters. My life
is now complete...finally, after all these years.

Have a meaningful life everyone...Jimmy O

Sunday, November 16, 2014

Bring it!

Welcome everyone...received several emails re last 3/4 blogs and
long distance runners. Muscle fiber has three, medium and slow. Sprinters need fast twitch, middle distance
runners need medium twitch (800m. and 1500m.) and long distance
and marathoners need slow twitch. However, long distance runners
need fast twitch for the "kick," close. That's when runners become
sprinters and runners use the balls of their feet and pumping those
arms. The faster you move your arms...the faster your legs will go.
Bring it on...once every week or two, whether you compete in an
event or not...set up your training as a "game condition" training.
By doing so your mind set changes. The mental side zooms into
focus and forces you to be on your game. Where are you at? Game
Have a meaningful life everyone...Jimmy O

Sunday, November 9, 2014


Welcome everyone...thank for all the comments re previous blogs.
Reminder...stress is the culprit of most health issues. Several years
ago (14) I designed a fitness program called Balance Your Life.
Any one, any age (6-106) have attended this class. Over three
thousand. It is my experience that balance is the core in fitness.
The nerve endings in our feet and the inner ear provides most of our balance. Check out Reflexology and a certified reflexologist,
you will be glad you did. 2.4 million people over age 65 in 2012
ended in ER...50% increase over a decade. All told 2002-2012 more than 200,000 Americans died from falls. I don't have results
from other countries. Some of you might be thinking, "I'm not 65
yet." Well, look at all injuries in ALL sports...injuries from awkward falls, changing direction, pivot, jumping and landing.
Sports and non sports injuries are mounting at an increasing rate hour by hour. Rehab is not fun. Over the next three months I will be researching injuries and will provide you with results.

Have a meaning life everyone...Jimmy O

Sunday, November 2, 2014


Hello and welcome everyone and hello to November...let's begin
with a quote from Napoleon Hill..."every adversity, every failure,
every heartache carries with it the seed of an equal or greater benefit."  And let me add (author unknown) "when you change the
way you look at things, the things you look at change." I have
studied, researched success/failure for countless years and have
come to this conclusion...people, for the most part, handle failure
better than success. This conclusion applies to business, money,
sports and life itself. People who can't get ahead, don't succeed,
don't reach that elusive goal are afraid of the spotlight, afraid of the
podium and elect settle for less. The people who can't finish things,
leave things undone...always "later" waste energy and end up wasting their lives. Habits are good, providing they don't turn into
ruts. Breakout is critical in change. First to the Finish Line...where
Survivors and Winners always meet. That's a great place for us to

Have a meaningful life everyone...JimmyO

Sunday, October 26, 2014


Hello and welcome of the most frequent requests
that I get is "what makes up a winner in training, sports and competing?" So, after years of research here is what I have found to
be the DNA of a winner. Grinder, patience, goal oriented, mental
toughness, passion, ability to assess, accept your way of life, ethics,
accept that every day is a Mt Everest, attentive to details, establish
and recognize your skill set and vision. The thoughts of winning
are always in your mind. Several years ago I read an interview that
a sports writer was conducting with Mary Decker Tab, the great
International 1500m runner. Question to Mary was "what do you
think about before and during the race?" Mary's response, "I think
about all the things that can happen during my race. Weeks before
the race, I am consumed by the vision myself already
being there. I fall asleep seeing myself winning." So there you have
it. My book this week Law of Attraction."

Have a meaningful life everyone...Jimmy O

Sunday, October 19, 2014


Welcome everyone...let's start off with wishing Anna Stoehr a Happy Birthday. Anna from MN, USA turned 114 on 10/17. Veggies have an expiration date...not humans. Let's explore my three key words and them to training and workouts. 1) Password.
2) Gap. 3) No Fly Zone. Each one of us must have a key to open
the treasure of 100's of different drills and exercises. So, we need to
change our mind set from going through the motions in our workouts to efficiency. Efficiency is the line between results expected and results achieved. So much in life centers on time,
distance, numbers and connections. Discover your password, derived from being true to yourself. Gap...empty space. Notice when people talk and have nothing to say, they repeat themselves
or slow down their speech pattern. No Gap. No fly zone...stay away
from drills that threaten you health...injury. Rehab is more costly
and time consuming than proper workouts, proper warm up and
cool down. Happy birthday Anna.
Have a meaningful life everyone. Jimmy O

Sunday, October 12, 2014


Hello and welcome everyone...received positive reviews for blogs
Torque and Pop, thank you. Most of you know that I work with and
follow men and women with physical or mental challenges. Julie
Fast, Appalachian Trail. Look up on Bing or google. This blog will
conclude my toughest training drills. Push a 2x4 10m. Bend down
with hands on 2x4 and push as fast as you can. Five sets. I use 8
hurdles, 15 inches in ht. and about 2 feet apart, in a row. Face one
way, jump and spin in air and face the other way as I go over each
hurdle. Jump over hurdles with one foot at a time. Last, jumping
side ways over each hurdle. Five sets each drill. Next drill, jumping
up bringing knees waist high touching knees to hands. Jumping 30
times in 15 seconds. Using ankle weights, one pound each and sprint up steps. I use steps at a place near a lake. There are 84 steps.
Five sets. I have designed 43 different training drills. Mix and match as you wish.

Have a meaningful life everyone...Jimmy O

Sunday, October 5, 2014


Hello and welcome everyone...before we explore a few of my 41
exercises (drills), reference the following...1) the book Power vs Force. 2) Dr. William Braud, founder of Mind Science Foundation.
3) by Christie Marie Sheldon. OK,
let's get to the drills. Warm up must be an exact preface to the
movement in your drills for your end result. There are three planes
of motion...directional not locational. Traverse go up
down and across. Sagittal plane...longitudinal vertical plane dividing the body. Frontal plane. I focus on core exercises and fast
twitch fiber drills. Up hill sprints, 30m in length with at least a 10m
elevation...forward and backward. Still on the hill, sprint forward
carrying an 8/10 pound weight out in front of me. Kangaroo hops
for 10m. Squat, jump and spin in air 180 and continue for 10m.
When landing, pop up quickly. Still on hill, hop forward on one
foot for 5m and then the other for 5m. More next week.
Have a meaningful life everyone...Jimmy O

Sunday, September 28, 2014


Hello and welcome everyone...over the past 10 years I have designed 41 different drills for use in my training and for other
athletes with emphasis on high impact training focus. There specific purpose for each drill and exercise. I compete in Track and
Field, martial arts, tennis, racquetball, pickleball, soccer, basketball, softball and flag football. Every one of my drills must be specific to the results desired. If you can exercise (movement)
one way, then you can exercise that movement in four different
directions. Learning how to measure effectiveness/progress is key.
Next week...a listing of some of my drills.

Have a meaningful life everyone...Jimmy

Sunday, September 21, 2014


Hello and welcome everyone...over the past few months I have been asked the following question, "what are the five toughest drills
you face?" So, here's the five...1) pull a 150 lb sled or tire 10 meters, 5 sets. 2) jumping in place, bringing knees up to my chest
30 times in 15 sec. 3) water aerobics for 45 min. 4) wall walk, stand
2/3 feet from wall w/back to wall, reach up overhead, put fingers
against wall and walk fingers all the way down until your head touches floor and then walk fingers back up to starting point. Five
sets. 5) sprint 400 meters in 70 sec. All my workouts are for two
hours with a 20 min. warm up and 20 min. cool down. Six days a
week. Always finish your workout. In school, when you didn't finish your home work assignment, we got an "incomplete." Never
get an incomplete in your workouts. It's a pass or fail business.
Question...would you invest in yourself?

Have a meaningful life everyone...Jimmy O

Sunday, September 14, 2014


Hello and welcome much in life is about time, distance, connections and detours. And once in awhile we should
take a step backwards before we can move forward. I call this a
"Kodak" moment. Most of us plan, set goals and are driven to get
the most out of life. Assessment, analogize our state of mind and
body. Most of us "hit a wall" at times. Next what to do and how to
do it is critical to break down barriers. Change is not waiting for us
to catch up to's coming at us and all around us. Many people
freeze, become paralyzed. We become addicted to failure. That's
when rigormortis sets in. A key...change workout/training pattern
begins with our mindset and yes move out of our comfort zone. Rid
that robotic routine. Muscle confusion is created. Addiction to old
habits is dangerous and regressive. Today, take that step backward
in order progress forward with assurance and confidence. The one what I am doing and the way I'm doing it going to get
me to where I need to be.

Have a meaningful life everyone...Jimmy O

Sunday, September 7, 2014

Under Water

Hello and welcome everyone...let's continue our "ultimate challenge" series. Awhile ago I devoted a blog to the Navy Seals
training. For the past five years I have relied on sprinting (barefoot)
on the beach and in water. Let's begin in the water. Sprinting in waist high water...this is resistant sprinting, staying on the balls of my feet and keeping with the sprinter's form for 30 seconds. Ten
sets. Mix in plyometrics...staying in waist high water, squat and
spring up with arms reaching above your head...ten times. Always
on the balls of your feet, never land flat footed. Bring knees up to
your chest when you spring up. These water drills will develop
your fast twitch, leg strength and endurance. Drills can be done in
a shallow pool. Sprinting on the, 30 meters, ten
sets, on the balls of your feet. Sand forces you to work harder. This
is a high impact workout. No matter what your sport is or your goals, these drills will get you there.

Have a meaningful life everyone...Jimmy O

Sunday, August 31, 2014


Hello and welcome movie selection for the month,
100 Foot Journey and the Game Stands Tall. Question from readers
Sprint while holding  weights...with a 3/5 weight in each hand, sprint 30/40 meters...pump those arms! Now The Climb, one of my
favorite drills, once a week. Hill is 40m long with a 20m elevation.
Sprint five times. Then kangaroo hops for 10m, 5 times. Sprint 5
times backward for 10m. Sprint 5 times on one foot for 5m and then the other foot for 5m. With a 15 lb weight, squat hold weight
with both hands and spring upwards and reaching high over head,
5 times. Sprint down the hill 5 times. Next drill, holding a 3/5 lb
weight in each hand sprint up hill, pump those arms...5 times. You
can mix up the drills, doing one each all the way to 5. You will feel
discomfort in your chest. Stretch for 20 min. before and after drills.
You can't find a hill? Find a stadium with at least 50 steps. You can
do the same drills on stairs as well as the hill. Write down all drills
prior to workout and keep track.
Have a meaningful life everyone...Jimmy O

Sunday, August 24, 2014


Hello and welcome begins my series on "ultimate
challenge." First, a comment on lemon and cucumber. Lemon: gives immune system a boost. High in potassium, aids in digestion,
cleanses your system, freshens your breath, curbs appetite, lose wt.
Cucumber: keeps you hydrated, fights heartburn, flushes out toxins, energy booster, fights cancer.
Ultimate Challenge...we start on level ground for first two weeks,
every other day. Place a 20 lb weight at starting point and 20 lb weight 10 meters apart. Pick up weight at starting point w/both hands on weight and holding out in front of you and sprint the 10
meters, set weight down and pick up the other weight and sprint
backwards to starting point. Set weight down and pick up two five
lb weights, one in each hand and sprint 30 meters, turn and sprint
back to starting point. Three sets. Laying flat on your back and use
a 10 lb weight, legs straight out, hold weight at least one foot above
stomach and drop weight on stomach 10x. Five sets. Now stretch
for at least 20 min. Next week...the hill climb.
Have a meaningful life everyone. Jimmy O

Sunday, August 17, 2014


Hello and welcome everyone...this past week I had a chance to visit
with a dentist, an MD and a nutritionist/herbalist. The following is
what I came away with and want share it with you. Red flags and
your health...things perhaps we don't see or feel...until it's too late.
Avoid alcohol entirely. Why? It depletes zinc, magnesium, copper,
iron and some B complex vitamins. It also causes dehydration,
causes yeast overgrowth, blood sugar imbalances and damages brain tissues. Makes your body acidic and becomes toxic to all your
organs. Adrenals go into exhaustion and increasing blood pressure.
Gum disease increases the risk of head and neck cancer. Gum disease increases pancreatic and kidney cancer. 93% of people with
gum disease are at risk for diabetes. Bacteria in your mouth travel
travel to other parts of your body and bloodstream. People with gum disease are twice as likely to die from heart disease and three
times as likely to die from stroke. Research has found an association between gum disease and rheumatoid arthritis. Wishing
all of you good health.
Have a meaningful life...Jimmy O

Sunday, August 10, 2014


Hello and welcome last week's blog I promised a walk/drive down a path or side road. I take this walk/drive three or
four times a year. The day began with a 5 minute meditation. Then
I took a 20 minute drive to visit men and women with mental and
physical challenges. I conduct exercise classes for many of these men and women. Why? They motivate me. When I work with
them, I am in awe of how hard they try. They have no boundaries. No complaining. All they want is a chance to be all they can be.
From there I'm off to visit men and women of all ages who suffer
from cancer. I am a prostate cancer survivor. They look to me for is me searching for motivation. When you are
approached by someone who says..."I only have six weeks to live,"
those words will make you stop in your tracks. For a few moments
life becomes a feel faint. You get a different perspective
on life. I always ask myself this question, "why is it that people with less, find a way to give more." More than "perfect people."
Have a meaningful life everyone.

Sunday, August 3, 2014

Fuel Pump

Hello and welcome everyone...fuel for the body, the right fuel is vital for anyone to attain "peak performance."  I have selected a few that work. Cucumber...contains most of the vitamins you need
every day, B1, B2 B3 B5, B6, folic acid,vit C, iron, magnesium,
potassium and Zinc. Also, an energy boost. Apples improves lung
capacity and cushions joints. Apricots slows aging process. Beets
aids in weight loss. Blueberries boosts memory. Broccoli controls
blood pressure and strengthens bones. Cabbage aids weight loss.
Carrots promotes weight loss. Cauliflower protects against prostate
cancer and combats breast cancer. Cherries slows aging process.
Grapes enhances blood flow. Honey increases energy. Mangoes
boosts memory and regulates thyroid. Mushrooms helps control
blood pressure, strengthens bones, kills bacteria. Peanuts promotes
weight loss, combats prostate cancer. Sweet potatoes lifts mood.
Tomatoes protect prostate and so does watermelon. Walnuts boosts
memory. Wheat Germ combats colon cancer. Next week, back road.
Have a meaningful life everyone...Jimmy O

Sunday, July 27, 2014

Belly Buster

Hello everyone and last drill for hard abs. Lie flat on
the floor, legs straight, arms up overhead and hands holding a 12
pound weight (or greater). Now, keeping weight overhead, above
forehead, sit up. If you move your hands downward as you come
up. you are doing it wrong. Do five sets 10 times each. Keeping
the weight over forehead, arms outstretched is key. Attaining rock
hard abs...each drill is based on tightening stomach muscles. So, this drill and the drills posted in last week's blog will put you on
track for rock hard abs. Your hard core will help you reach a higher
level competing and working out. Over the past month we have
covered the importance of meditation, proper breathing, attaining
proper balance and developing your core. These drills will help in
ridding stress...the silent killer. Next week...foods that help reach
peak performance.

Have a meaningful life...Jimmy O

Sunday, July 20, 2014

AB Challenge

Hello and welcome everyone...if you want a challenge for working
your abs, read the following. I do not believe in situps or crunches.
Those two just roll the fat must tighten the stomach
muscles. 1) sitting upright, legs straight, hands outside your legs,
slowly lean back until you are at 90 degress and hold for count of
25. 5 sets. 2) Lay flat on floor with elbows under you shoulders and
raise up on your toes w/elbows on floor and hold for count of 25.
Five sets. 3) Hanging from bar overhead, come up and extend fingers past your toes and hold for count of 25. Ten sets. 4) Jumping, hands waist high, as you jump bend knees and touch hands...jump 30 times in 15 sec. 5 sets. 5) Carry 10 pound weight
and hold out in front of you running up an incline of 10 yards or
stairs of 20 or more steps. Five sets. Work these drills 3X a week.
After drills, sprint 50m three times. This workout is the belly buster. Next more tough drill.

Have a meaningful life everyone...Jimmy O

Sunday, July 13, 2014


Hello and welcome everyone...over the past few weeks we have stressed the mental side as dominate in being all we can be. The
World Cup concludes later today. All of the players (except for 3 or 4) are equal in skill set...the physical. The mental side has determined the outcome. The players without that mental toughness
cracked. The key word this week...passion. Winning starts from
within. There are some, perhaps a majority, who believe that winners need the best sports gear and best physical assets to win. I
am not of that camp. I work with and train men and women with
physical/ mental challenges who are winners. Most Olympic & World champions have a disability.
 Winners overcome and rise above short
comings. They look for reasons to win and not excuses to lose. In
closing let's address supplements. Let's begin with voltage, fuse and
use the word electricity for energy. When you overload the power
source, you "blow a fuse." This principle applies to overloading our
body with additives. People take so many additives and most at one
time, they don't know which one's work causing a "power outage."
Winning begins from inside out,
Have a meaningful life everyone...Jimmy O

Sunday, July 6, 2014

Mind Travel

Hello and welcome everyone...the World Cup has captured our
attention, and for good reason. World class athletes with the skill
and mental toughness. As each contest progresses and the body tires, the mind takes over and excels and crowns the winner. Luck
seldom results in winning. I have never seen a "can of luck" that I
could buy at the grocery store. My three words this week...meditation, patience and vision. Reference...Insight vs data
by Nathan Kinch. Read in LinkedIn. Mind over Body Sport Psychology. And then go to You Tube and click on Alex Smith,
and view his commencement speech delivered to University of
Utah graduates. Alex is the NFL quarterback for Kansas City Chiefs. Highlights of that speech...recognize weakness, embrace the news, put your faith in yourself over your fears.

Have a meaningful life everyone...Jimmy O

Sunday, June 29, 2014


Hello and welcome everyone...this the 4th and last in the 4 part series entitled Breath and Balance. To reach a rainbow, expect to face rain. Most of life comprises time, distance, numbers and
connections...the "big 4." Most athletes and men and women in
training think they are not advancing, (getting better) if they are
not "pounding), weight lifting, running or any other exercise. The
question to be efficient are we. Most tend to break
down their bodies in the journey for excellence. Learning something new is not easy for us. Proper breathing, (practice 5 minutes a day) will propel one to greater efficiency and the results
we desire. Some of us treat our cars better than our bodies. Correct
breathing will cleanse the lungs, rid toxic air, allow for fresh oxygen to enter the blood and muscles, increase energy, decrease
tension and stress. With correct breathing you can expect any where from 10% to 25% increase efficiency and overall results. First to the Finish Line...where winners and survivors always meet.
Have a meaningful life everyone...Jimmy O

Sunday, June 22, 2014


Hello and welcome everyone...this is the 3rd of a 4 part series of
Balance and Breathing. Review part two then read the following. Lay the palms of your hands on your stomach just below the rib cage, middle fingers barely touching each other, and take a slow deep breath. As the diaphragm pushes down, the stomach will slightly expand causing the fingertips to separate. This movement
indicates full use of the lungs, resulting in a truly deep breath rather
than the "puffed chest" breath experienced by many. Chest breathing fills the middle and upper parts of the lungs. Belly
breathing is the most efficient method. Infants and children use only this method until the chest matures. Yoga breath or roll breathing combines belly and chest breathing. For best results,
practice this exercise for 5 minutes. Caution...for older people: never do panting or shallow breathing except while seated.
Hyperventilation may occur. When I learned how to breath properly, my performance, endurance and stamina increased.
Have a meaningful life everyone...Jimmy O

Sunday, June 15, 2014

B&B #2

Hello and welcome everyone...con't breathing and balance. Strive for full body alignment...mind, muscles, breathing and balance will
produce greater performance, energy and endurance. Rapid, shallow breathing. This type of breathing is often caused by poor
posture and weak or stiff muscles leads poor oxygen supply,
respiratory disease, sluggishness or heart disease. Simple ways to
deepen breathing and to cleanse the lungs. These exercises increase
energy and decrease tension. 1) lie flat on your back and have pillows for under your neck and knees creating a sight rise in the
stomach upon inhaling and slight fall when exhaling. 2) place hands palm down on stomach at base of rib cage. Lungs go down
that far. What fills them deeper is the pushing down of the diaphragm, creating a suction drawing air into the lungs. Air is
expelled when diaphragm pushes up. Process...oxygen fills lungs and gets into blood stream for distribution to the cells. Carbon dioxide is expelled from the blood when exhaling cleansing the
body. Continued next week.
Have a meaningful life...Jimmy O

Sunday, June 8, 2014

B&B #1

Hello and welcome everyone...let's get it on. Fitness people, listen up! Not all fitness evolves around weight lifting, treadmills, shoes
or wheels. When attaining and maintaining desired levels of speed,
muscle mass, endurance and attention to proper
breathing and functional balance. Just because you can walk without falling, does not mean you have functional balance. In my
athletic summer camps, teenagers think they have balance...until
they engage in the first session. We want to train the brain to send
the correct signal to the muscles to give us the performance desired,
known as the PSYCHOLOGICAL MOMENT performance. Balance is attained from the inner ear and nerve endings in our feet.
Breathing exercises are critical. A 20% reduction in oxygen blood
levels may be caused by the aging process and normal breathing
habits. Poor breathing robs energy and negatively affects mental
alertness. Unless breathing is exercised, aging affects the respiratory system as follows. Stiffness and rapid shallow breathing. Continued next week.
Have a meaningful life everyone...Jimmy O

Sunday, June 1, 2014

Psy Moment

Hello and welcome blog has covered and illustrated
various drills and exercises, plyo, iso, weight room, prep and cool
down, mental toughness, cross training, my personal training programs and most sports...also included were natural foods for
increased energy and remedies to combat pain. Getting back to new
drills...we start with breathing exercises and meditation. My reference sources are Lumosity, Dr. Oz, Johns Hopkins Inst., Mayo
Clinic and Duke Univ. Breathing exercises should be practiced at
least twice a day...benefit, expand the lungs for more oxygen capacity. More oxygen equals more energy, endurance, strength,
confidence and mental discipline. Enhances one's "performance  
rhythm." Meditation...isn't new, however it is new to the sports
world, in training prior to competing and in every day life for many
of us. The approach to proper training and competing is changing.
Our aptitude for that psychological moment is critical..."the time
when a person is most apt to react in the desired manner."
Have a meaningful life everyone...Jimmy O

Sunday, May 25, 2014

Healing Power

Hello and welcome everyone...once or twice each year I need to get
off the highway and take a side road or a back road. The drive allows me to think and get in touch with my inner self. For me it's
therapy...a healing power. During this drive I think back to my childhood, my life...reality. Yesterday, I was on one of my backroads and thought about the main pieces of one's life. We drive
or are driven by Time, Distance, Numbers, Connections and a Greater Power. Connections are much more than social friends. Connections in this context are people you can rely on to
provide you with true answers for your success. We need to minimize our mistakes. We have little Time for "do overs." As we
age, Distance and Numbers become more important. I call these
pieces the CORE 5. I live by works.

Have a meaningful life everyone...Jimmy O

Sunday, May 18, 2014

ATP (recap)

 Hello and welcome everyone...let's make this simple. Muscles run on ATP, and we have three ways of making ATP.
1) The aerobic system...A) makes lots of ATP slowly. B) Burns fat
and sugar to make ATP. C) Is oxygen dependent. D) Gives endless
energy. 2) The lactate system...A) Makes less ATP but does it fast.
B) Burns only sugar to make ATP. C) Requires no oxygen. D) Yields up to seven minutes of energy. 3) The creatine-phosphate
system. A) Makes small amounts of ATP super fast. B) ATP comes
from stored ATP and creatine-p inside muscle. C) Does not need
oxygen, fat or sugar to function. D) Lasts ten seconds. Understanding the three systems will allow you to design an effective training program. It will help you understand when and
what to eat. It gives you the basis for selecting the right length and
intensity of your workouts.

Have a meaningful life everyone...Jimmy O

Sunday, May 11, 2014

ATP (3)

Hello and welcome everyone...the creatine-phosphate system. The
third and last method to build fresh ATP. REMINDER...ATP is
defined as adenosine tri phosphate...most important molecule in the
body. Carries energy necessary to facilitate all of the processes of
human metabolism. Each muscle cell contains another chemical
with hot phosphorus on the end...likened to a kitchen match. The
wooden part of the match is creatine, when it's phosphorus is in
place, it's called creatine-p. need creatine-p. It
doesn't need enzymes to produce energy; it explodes as needed.
Releasing energy fast enough to rebuild ATP no matter how fast you run. This is not a slow cumbersome's instantaneous.
Force yourself to learn the three energy systems, even if you're
only interested in losing weight. Next week...recap.

Have a meaningful life everyone...Jimmy O

Sunday, May 4, 2014

ATP (2)

Hello and welcome do we ignite the correct source
of energy and at the proper time of need. When your run aerobically, as long as there is plenty of oxygen, ATP will be
manufactured from the breakdown of fat and sugar. This system can produce almost limitless amounts of ATP if you need energy
for endurance exercise, count on the aerobic system. Lactate contrast, when you run anaerobically, the lack of oxygen not only turns off fat burning, it also blocks pyruvate from
entering the Krebs cycle. Pyruvate builds up and is converted to
lactic acid, or lactate. The only ATP produced comes from the burning of sugar halfway, so the amount of energy produced is
limited. The beauty of this system is that it doesn't have to wait for oxygen, so ATP is produced very fast. If you need fresh ATP in a
hurry, the lactate system will kick in to burn lots of sugar molecules
quickly. You will get quick energy...but it won't last. Creatine-
Phosphate...third method to build fresh ATP. will continue in part
three, next week.
Have a meaningful life everyone...Jimmy O

Sunday, April 27, 2014

A T P (1 of 4)

Hello and welcome everyone...muscle has three separate biochemical tricks, energy sources, for rebuilding ATP...depending
on the intensity of exercise. One for 10 -second sprints and energy
bursts. One for long, slow distance. One for effort intermediate
between the other two, middle distance exercise. If you can learn
Learning the basic principles of each of the three energy sources, you can design exercise specifically to met your goals. You can
train for any sport/competition, including weight loss. Next week,

Have a meaningful life everyone...Jimmy O

Sunday, April 20, 2014

Peak Performance

Hello and welcome everyone and Happy Easter...Russell Simmons
has authored a new book, "Selfness," a must read. Meditation is
the latest gain momentum in the world of "becoming." Five minutes a day, at least will produce great rewards. Most of us search for that Edge in our training and any level.
All of us try to reach the peak of our Mt. Everest. Most of us has
what it exists's up to each of us to tap it.

Have a meaningful life everyone...Jimmy O

Sunday, April 13, 2014

Blind Spot?

Hello and welcome everyone...a common thread weaves through
the very fiber of most of us. Searching for the truth, security and
confidence in the way we perform. Being ready when we hear "game on." All of us have "blind spots." The subconscious, what we think is true belief vs judgement causes confusion. Self limiting
belief causes self destruction. 99.9 % of people make that mistake.
Dan Harris, noted ABC news caster, just released his new book,
10% Happier, #1 on New York seller list. Must read. He details
the rewards of meditation...just a few minutes each day. Meditating
is hard work if you are doing it right. The inner self needs to surface. Brain exercise. One other thing...nearly 80% of all adults
have back pain in one way or another. White bark willow tree
originally was the ( source for aspirin ), along with egg shell  
membrane has helped a great number of people.

Have a meaningful life everyone...JimmyO

Sunday, April 6, 2014

Turbo charge

Hello and welcome everyone...this blog will conclude our digest on
power foods, healing and energy. Let's begin with Apple Cider Vinegar. Purchase raw, unfiltered, organic. Rich in enzymes and potassium. Helps control weight. Promotes digestion and PH balance. Sauerkraut...high vitamin cbk18, antioxidants, lutein and zeaxanthin. Probiotics and with most foods, picking the
right one can be overwhelming. Yoguts, look for "contains active cultures." Make sure it contains more than one bacterial strain. Some of the strains to look for: bifidobacter lactis HN109,
lactobacillus reuteri ATCC 55730, lactobacillus rhamnosus GG9LGG and lactobacillus casei DN-114001. My choice for Omega 3 fish oil...Dr. Tobias Optimum Omega 3. Being selective
in what we take will pay huge dividends for better health, training
and workouts.
Have a meaningful life everyone...Jimmy O

Sunday, March 30, 2014


Welcome everyone...ok, you asked for it. Once a year I post my
"health" blog. Most of our cross section of people think and assume
we can turn on our body and turn it off when ever we push that
remote button. Energy...push a button. Sleep...push a button. Bad!
My approach...the natural way. Power foods...for energy. Maca, Hemp protein, Fresh Ginger and ground dried turmeric, Chia, Fresh
leafy greens and Chlorella. Add Quinos/Karriwa, Kale, Gochu and
also Capsaicin; just to name a few. For fighting pain...cherries, blueberries, strawberries, celery seeds, curcumin, fish oil, qigong
and Arnicare for acute pain and Wintergreen oil for chronic pain.
Don't forget pineapple and cinnamon. My favorite natural food is
coconut oil and water. For healing...Sage, Chives, Basil, Cilantro,
Parsley and Herbal Tea recipes...mix in 1 teas of mint, rosemary,
oregano, cilantro, sage and basil in a cup of hot water for 5 min.
Next week...all about Probiotics, apple cider vinegar, sauerkraut and yogart. The truth...don't miss it.

Have a meaningful life everyone...Jimmy O

Sunday, March 23, 2014


Welcome of the words to define "blur" Webster uses
the term, "to lessen." That is what happens in our hurry up world. We try to play catch up in our every day lives. We race through our
training/workouts. This blur happens to most of us at some point.
We become discouraged and end up doing nothing. Take a deep
breath, slow down and get back to basics...our foundation, starting
point. The starting point always begins within each of us. When we
lose from within. This is critical to reach the top.

Have a meaningful life everyone...Jimmy O

Sunday, March 16, 2014

Ultimate Workout (2)

Welcome everyone...first a health tip. Candida, a parasite, from the
yeast family...loves sugar. Consider using probiotics. You owe it to
yourself to study this. Ok, let's get started. We have all heard about
the "hurry up" offense in football from high school, college and NFL. Well, this is about a hurry up workout. From one drill to the
next...hurry, don't walk, run. Drills are based on seconds/minutes and a count time. Remember, in these first two sessions, we are
intent on developing fast twitch muscle fiber. Don't run flat footed.
UP on the balls of your feet. Quickness, foot work, speed, plyo and
iso and not slow or plodding. Add jump rope. Reps
are fast. Write down the drills you need to do for each session. Two
hour workouts max, includes warm up and cool down. Recover
with a glass of chocolate milk...yes, it works. Gotta run.

Have a meaningful life everyone...Jimmy O

Saturday, March 8, 2014


Welcome everyone...this is a first in a series on the ultimate and
progressive personal workout/training regimen. In my vocabulary,
workout is is continual. My day begins with 5/10
minutes of meditation. I need quiet time/silence prior to my training
session. I visualize my entire session prior to starting. No headset,
no phone...just me. This also applies to my tutoring other athletes.
I start with a fast jog for 400m. Then light stretching for 15/20 min.
All my sessions require speed and explosion. Every sport/competition requires speed/explosion. I compete in seven sports...Track and Field, tennis, racquetball, softball, basketball,
pickleball and martial arts. Developing "fast twitch" muscle fiber
is critical. All of you know that in all sports, muscle fiber
development plays an important part in winning. For competitions,
fast twitch is #1. Marathons would be slow twitch...except when it's
"kick time." So, my fast twitch session contains a lot of Plyo. Each
drill is about seconds and minutes...NOT a numbers count. More
next week.
Have a meaningful life...JimmyO

Sunday, March 2, 2014


Welcome to all of you...I have received many questions, requests and comments regarding motivation, "how to raise the bar," and "how to get better." Some of you have attended one or two of my motivational speeches. So, let's address that elusive intangible...motivation. Start at the beginning, who you are and what you are. Don't be a phony, don't fool yourself. Must have goals...daily, weekly, monthly, annually. Every night, while falling
asleep, I think about my training and sport I'm training for. I compete in seven different sports. Most everything in life is measured by time and distance. I change my routine often...from
eating time, workout time and training. This is key to my developing mental toughness. I always envision myself winning...
not if I can win. So, my training is about winning. Every workout
is my challenge. No phone, no radio. The one constant...aging. Father time is undefeated! The other constant...Self Image, who am
I and what am I all about. Next week, ultimate workout!
Have a meaningful life everyone...Jimmy O

Friday, February 21, 2014


Welcome everyone...the Winter Olympics in Sochi are ending.
 The mentally tough are winning. Physically, most if the athletes are equal. The face...the stare...that look tells the story. That look is cold steel. Every athlete/competitor knows that look,
but not all athlete's ever experience the feeling of the "look." That
look says "stay away from me." That's the mindset of a winner, a
survivor. Failure is not fatal. Refusing to get up and try
again is fatal. Veni, Vidi, Vici...I came, I saw, I conquered. That
look, that feeling is the finished result of hours of training...alone.
A leader goes alone. Passion, Patience, Purpose and Pain...getting
out of your comfort zone. Change creates conflict...makes us become a grinder...focused. Passion is the igniter and sustainer.

Have a meaningful life everyone...Jimmy O

Thursday, February 13, 2014


Welcome the USA Today paper, Bill Gates comments on "common core myths." Good read. So, I want to expound upon a
common myth in the arena of sports, training and workouts. Myth
# 1, if you are on top, the # 1 person in your expertise, you will be
popular, worshiped and in "applause land." Not true. Being at the
top is a very lonely place to be. Walking into a room filled with
people, 50% will like you and 50% will despise you. Leadership is
a very lonely position. Ascending to the top, being at the top, you
will do it alone...get used to it. Your workout/training is all on you. Don't allow "buddies" to hold you back or have you on "detour." Those of us in training, getting ready for events, do so alone. We live in a different world. Oh, we are finding out who the
Olympians are with mental toughness.
Have a meaningful life everyone...Jimmy O

Sunday, February 9, 2014


Hello and welcome everyone...over the past few blogs we have addressed the importance of mental
toughness and how to attain that critical status. The number one question that I get is, "how do I set
goals?" My response, "break it down into it's smallest parts." Picture yourself standing at the foot of
a Mt. Everest. When you look up, wow, too much, too high, too big. Look at any Mt. Everest and take it one foot at a time. Bringing that thought into our arena of training/fitness...set daily goals. Your routine will become more meaningful and rewarding. You climb your Mt Everest "one foot at
a time." Sochi...think of how many steps these Olympians took to get there. Doubt changes to when
and yes I can...I will. Each workout is a win. Need more? Google Kyle Maynard.
Have a meaningful life everyone...Jimmy O

Saturday, February 1, 2014

Launch Pad

Welcome everyone....I appreciate your comments and input regarding previous blogs. Today is Launch Pad day for me. Today I begin my launch into a higher level of training/working out. I am
pumped mentally. Achieving mental toughness is key. Attainment of that higher level...denial of things I want, cravings. I feel this denial helps me attain a higher level of mental toughness. The
Super Bowl will be won by the team that is mentally tough! Moving on...key word today is Seaweed.
Capsule to Dr Oz and nutritionist's. Seaweed...sea vegetable contains three varieties:
red, green and brown...member of the algae. Purchase form, liquid, powder or capsule . Perhaps best
known for source of a nutrient missing in most other foods...iodine. Iodine helps maintain a healthy
thyroid gland which helps produce and regulate hormones. Seaweed may also help to control PMS and improve female fertility issues. Types...Wakame, one of the few non-animal sources of B12 and
calcium. Kombu, iodine. Also helps produce a protein involved in fat metabolism. Nori, proteins.
Sea Lettuce, iron. Hijiki, calcium and fiber. Dulse, high in B6 and B12. Warning: always consult your health professional.
Have a meaningful life everyone...Jimmy O

Saturday, January 25, 2014


Welcome everyone...notice, as I age, the print gets larger. OK, let's
get into the cerebral area of life/fitness/competition. In last week's
blog, I stated "most of us search for the truth." And yet we live in the cosmetic/ caffeinated age. We can label this "the NOW age." We stuff things into our body and shovel more on our the
extent, we don't know who we are. When doing that, end up not
knowing who we are. Our confidence level is counterfeit at best. We crave to look good. Appearance is uppermost in our minds. No,
I am not preaching...I have been there. We want to get better and what do we find ourselves doing...pump more iron and more cosmetics. If you peel the layers back, most would have more layers than an onion. What's really your foundation, beginning?

Have a meaningful everyone...JimmyO

Sunday, January 19, 2014


Welcome everyone...yes, after seven years of designing and facilitating fitness classes, clinics and athletic camps I am making
a change. Over this time period I have conducted over 3500 classes
and clinics. I will continue to blog and deliver motivational speeches, finish writing my book and producing videos on fitness.
Let's get started...most of us search for the truth in life, in sports and training/fitness. I am convinced we are limited because we cling to our limitations. We cling to our past ways of doing things. We rely on muscle memory to get it done. We practice/train muscles instead of "brain training." The endless mystery of "how to
get better." There will always be someone who "gets it." The brain
has to be in gear before the muscles can perform to our liking. Get
out of your comfort zone. Habit vs rut.
Have a meaningful life everyone...JimmyO

Saturday, January 11, 2014


Welcome everyone...12 months ago I started research and study
program regarding exercise and it's effect on men and women age
50 and older. I didn't have any preconceived ideas. I personally got
involved for 30 days. Data and results are about 24 men and women and me. So, let me share what we have thus far. Participants had to stop their normal exercise/training routine. Their
exercise was limited to walking for 60-90 days. Withdrawal was
evident immediately. Indecisiveness, lack of goal setting, attitude
and personality changes. Weight gain, craving for unhealthy foods.
Alcohol consumption increased. Quality of work went south. Their
outlook on life became negative. They began to see themselves as
failures, not winners as previously. They became withdrawn. Social
life suffered. Now getting back into an exercise routine was not easy.
Attaining that mental toughness was the most difficult. I will update you on our conclusions in future blogs. So, don't stop working out. My take...don't become my worst enemy.
Have a meaningful life everyone...Jimmy O

Sunday, January 5, 2014


Hello and welcome of the toughest things to do for
each of us..."describe yourself/define yourself." And why do people
need New Year's resolutions to start or end something? Most people race through life as though we will never die and then we die as
though we never lived. Failure is not fatal...refusing to change may
be fatal. So, we project our training programs, do we continue doing
the same thing or change some thing. What are the results expected.
What are your limitations? Thinking vs being amused. What events
will you be competing in...when? Write it down. Three weeks ago,
I began my "tape measure" theme in my training. Each week I
measure my neck, biceps, chest, stomach, upper leg and calves. I
am doing mostly stretching with push ups, tighten my abs and plyo.
In four weeks, I will phase into speed bursts...sprints for 30M and
then slow to a jog for 20M and then back to 30M sprint. One set
is for five each. Do three sets. The rest period is the slow jog. I will
add the rope climb in a week. Climbing 10 feet at first and increase
to 20 feet in week three. Planning, purpose and patience are keys.

Have a meaningful life everyone...JimmyO