Sunday, December 20, 2015

Mental vs. Talent

Welcome...I am fired up today. Merry Christmas/Happy New Year. Lets go. You and I can recognize talent...talent superior to ours. No argument there. Talented men and women and teams rely on talent alone. They are consumed by their "halo." They often times lack grit...grinder mindset. "Upset" is played over and over again. Upset
changes "I can't to I will." I'm an ol' farm boy. I have lived with the words "plow jock, you can't, you won't, that's been tried before." Underdog! Love it. Farm Boy vs. the Corp. city. Bring it on. The will to prepare. Relentless. Intense. Detail. Practice. All of the above...internal, seldom external. Winston Churchill "never, ever give up."

Sunday, December 13, 2015

Prime Time

Hello and welcome everyone...Self confidence is the belief in your ability to compete at your best in competition. Crunch time/prime time with out confidence,mind set, mental cannot excel. Self confidence is totally in your control. When you allow chance to dictate your confidence, you will be on a roller coaster ride that will devour you. Why would you leave your quest for victory to chance? Losing one's skill and ability because of aging is one thing. Losing because of doubt is quite another. A phenomena...the majority of men and women handle failure better than success. That applies to sports, business and life itself. Trust in yourself. Have a meaningful life. Jimmy O

Saturday, December 5, 2015


Welcome universal acclaim...we all want to live better, live longer and you fill the blanks. What about being just plain happy. I don't find many words written about being happy...
depression, yes. From my personal dictionary, our lives are comprised of "the 4 corners of the world." Time, distance, connections and passion. For some...add a greater power. Passion proves to be difficult to define. We know it when we see it. You can't buy passion. You feel grow it. You start by breaking the "chain" of your habits. Remember, habit and rut are tied together. Breakaway soon as you get up in the morning, do a 2 minute workout. And without a break. Mine...jump rope. In 2 minutes, I have broken the "chain." Passion. Reverse aging.
Have a meaningful life...Jimmy O

Sunday, November 29, 2015

"If Factor"

Welcome everyone...the if factor comes into play when you doubt yourself. When doubt is the cloud overhead, athletes/competitors are on a slippery slope. Write down your doubt(s), then write down why and when. Face your adversary, deal with it. Establish that fighter mindset. Time of workouts should complement time of scheduled events. Add  two minute drill about two hours before or after your regular workout. Select one or two of the following...Jumping rope, jumping jacks, run stairs, running in place. You can add two minute drill to the end of your regular workout if you if you cut two minutes off normal workout. Nutrition/diet...home made trail mix, chicken, turkey lean red meat, fish, coconut oil, 7/9 whole grain bread, hemp, B12 liquid, flaxseed, alkaline water, sweet potato. No sugar, salt, white bread, syrup, fried foods or deserts or processed meat.
Have a meaningful life everyone. Jimmy O

Sunday, November 22, 2015

That One Moment

Welcome everyone...Rafael Nadal, "the difference between winning and losing is mental toughness. I don't think I forgot how to play tennis after a loss." We need to stay in the moment. SELF-CONTROL...ability to control your emotions and behaviors to push forward...when it hurts. Makes you train/practice. Helps you overcome the temptation of slacking off or just going through the motions. PERSISTENCE...ability to stay focused despite obstacles. Bridges the gap between a goal and achievement. Credit to Jeremy Schaap, ESPN for the following. Jonathon Pitre, Canada. Teenager born with EB, Epidersmolysis Bullosa. Always wanted to be a hockey player. His skin keeps falling off. Every other day his mother bathes him...takes 3 hours. Then he must be re taped. "I only have a life span of 25 years. I've already lived over half my life. Think of what you have. Every day is a battle. Ever day a battle won." Excerpt from his speech. A must see and read. What will you complain about today? Have a meaningful life. Jimmy O

Sunday, November 15, 2015

Gamer or Choke?!

Hello everyone...whether you are a pro, amateur or weekend warrior perform/play as you practice...and you practice as you play.
Over coming mistakes quickly is critical to mental toughness and being a gamer. When you are performing well, you are not thinking or judging how you are are just competing. Having a short memory and letting go of mental or physical mistakes will help you maintain your confidence at peak levels. Don't get down on yourself...if you allow the "get down" mood, you will repeat the same mistakes over and over again. Accept the fact that you will make mistakes and that your are not perfect. Develop a routine to snap out of it. Mine is to whisper the word NOW.
Have a meaningful life everyone. Jimmy O

Sunday, November 8, 2015

Trust Yourself?!

Hello everyone...trusting your skill set is paramount in achieving success and longevity in competition as well as in life. Let's start with..."practice/train how you compete...compete how you practice." If you train the right way, you condition your body to react in competition. Train to trust your skills. Practice/training is the time to access your skill set. When tinkering, you interfere with actions you normally would routinely perform. That's known as
"paralysis by analysis." Over the past ten years, 100's have participated in my seminars and instructional clinics. It was amazing to me, how many did not trust their skill set...especially with the game on the line. 'Flashback" can be positive or negative. Reinforce the positive, or continue to settle for "being close." That's what I term "brain isolation compromise."  Don't fall into the "close trap." Have a meaningful life everyone. Jimmy O

Saturday, October 31, 2015

Tribute to Women

Hello and welcome everyone...followers of my writings in Social Media and blogging are fully aware of my Hero Tribute to men, women and children who have achieved a measure of greatness against all odds. October is dedicated to the fight against Breast Cancer...women who have faced or lived with breast cancer. I admire your courage in facing and overcoming the mental and physical suffering...for so many in silence, alone. As a prostate cancer survivor, I fully understand and feel the word HOPE. Remission and survivor for many are temporary words. In my weekly talks to cancer patients, survivors and caregivers, I hear the word terminal all too often. You have experienced life defining, life changing moments. Understand women...your courage, your cause,
has motivated others beyond your circle, that you may never know. So today, extend your arms, embrace your beauty...give someone a hug. Have a meaningful life everyone...Jimmy O

Sunday, October 25, 2015


Welcome everyone...funny how this works...when you accept failure, it will find you. When you accept success, you will find it.
Relentless mind set. This past week several readers contacted me regarding pressure and that word "choke." Pressure is self induced.
Whether you compete or not. "I'm in it for recreation." That may be what you are selling yourself on. Don't fall for that cop out...built in excuse. Goals...long term goals look good on paper and sound good. You want to climb Mt. Everest. You look at only the peak. But, you start at the base and work your way up. You MUST have beginning goals. After writing down an annual goal, then it's about daily goals. You can "feel" daily goals Muscle "freeze" begins in the brain. You tighten up. You allow, force yourself out of your skill, talent zone. You freeze...choke. When your system freezes,
"liquid wrench" is not a solution. Press "refresh." Go back to basics. Start at the base.
Have a meaningful life everyone...Jimmy O

Sunday, October 18, 2015

Excellence vs. Perfection

Hello and welcome to all...Bury the damn perfection...come as you
are. Pursue excellence vs. the pursuit of perfection and "no hotdogs
allowed." Striving for perfectionism is a curse, IS A  CURSE for athletes
and non athletes. This curse creates stress that leads to burn out and
injuries...which leads to regression and failure. The perfectionist attitude makes it impossible to cope with setbacks. Every mistake is viewed as a failure. Eventually, you crack under unrealistic goals. In the pursuit of excellence: Pushing to reach your limits. Pursuit to being better, the best you can be. Pursuit of your potential. Effort, not just accomplishment. Excellence follows motivation. You practice...the way you will perform. Funny how that works.
Have a meaningful life everyone...Jimmy O

Sunday, October 11, 2015

Against the Clock (2)

Welcome everyone...part two of my drills. I used to do sit ups and 9) standing in place, arms waist high, palms face down and jump in rapid fashion with knees hitting palms. Do 30 each set, 5 sets. 10) speed bursts, 10m at half speed and then full speed for 50m. 5 sets. 11) repeat last drill up hill, 5 sets. 12) ladder
drill, forward and side ways, quick step, 10 sets all 3 ways. 12) sled pull. 100 lbs and sprint 30m. 10 sets. An old tire will work also. 13)steps. Any football stadium or the like. I have a hiking trail with 84
steps...sprint up, 10 sets. 14) repeat stair drill with kangaroo jumps,
5 sets. 15) on track or any hard surface, with a soccer ball or any ball that size that bounces. Holding the in one hand, knees slightly
bent, throw the ball back overhead, turn and sprint for the ball to try
and catch it on first bounce. When turning, alternate turning to the right and the left. 10 sets. Now, cool down. Various stretches, slowly for 20/30 min.
Have a meaningful life everyone...Jimmy O

Sunday, October 4, 2015

Against the Clock

Hello and promised, I will list my basic drills. For 10
years I competed in T@F, 5 events, sprints, LJ, HJ. martial arts, tennis and racquet ball. Trained two + hours a day, 6 days a week, 48 weeks a year. If my math is correct, that's 576 hours, 34,560 minutes and 2,073,600 sec. And especially in track, I have to prove myself in less than 8 sec. in the 50m and 14 sec. in the 100m and 32 sec. in the 200m. How much is enough? That's what I had to do.
Drills...alternating daily. 1) lunges and X lunges with w/20 lb wts.
in each hand, 5 sets forward and backward, 10m. 2) skips, 5 sets, 10m. 3) high knee, heel to butt and skip. 4) jump sideways and when balls of feet hit ground, sprint forward and backward 10m. 5 sets. 5) Kangaroo hops forward and backwards, 2 feet at a time and then 1 ft. 5 sets, straightway or incline. 6) 8/10 Hurdles 32 inches high, going side ways, chg. lead leg each time through. 10 sets. 7) 10 lb wt. squat and explode jumping straight and push that wt. high
above your head. 5 sets, 10 X per set. 8) box jump, 5/8 boxes, about
two ft. apart, 1st box about 12 inches high and last box set at about
40 inc. high. POP drill. Fast, landing on each box. Pop off the ground. Will finish drills next. Have a meaningful life...Jimmy O

Sunday, September 27, 2015

Obstacles to Winning

Hello hero of the week, Jake Olson. Age 18, long
snapper for USC football. Jake is legally blind. His creed..."nothing
can stop me." It's hard to beat a person who never gives up. When
you think about quitting, think about why you started. There is no
expiration date on your dreams and goals...veggies have an expiration date. Obstacles to winning...YOU. Self imposed. Worry,
change/conflict, indecision, indifference, fear, manipulation, lack of
maturity and focus and mindset. Have received dozens of requests
to list my drills and exercises...that's next week. Will you outlive your brain? One in three women will live to age 100. One in four men will live to age 100. Peak performance of the your 40's. We need brain workouts. Close with humor...I'm going to retire and live off my savings. Not sure what I'll do the second week. When I was a child I thought "nap time" was a punishment...
now, as a grown up, it just feels like a small vacation.

Have a meaningful life...Jimmy O

Sunday, September 20, 2015


Welcome everyone...let's begin this way, "I have done it this way all my life, my mind is made up, now don't confuse me with the facts." Or, if you don't want to get better, stop reading this. OK, for those of you still with me, let's go. Mental toughness update: Tons of research/info re "the mental game" has surfaced and backed (now) and supported by coaches, GMs, ADs and athletes of all ages
and level of play. These same groups who down graded and laughed at previous data are now endorsing certified claims of mental coaches. The sports landscape's battle cry was "just work harder/longer, that's all we need." Yah right. Athletes, coaches and
fans want an edge. For years, "that edge" was ???. You know what
it was. Why is it that anything in a bottle or the end of a needle is
the answer to the EDGE? No one is saying "you don't have to work hard." Now athletes and all the Sports World is embracing " the
NATURAL way...and before you win, you have to prepare." There
are tons of info on this subject matter...get it. The Motivational DNA...being body smart, grinder, patience, daily goals, passion,
winner attitude, vision, expectation, quest for knowledge and prep.
Have a meaningful...Jimmy O

Sunday, September 13, 2015


Hello and welcome everyone...there is a solution for sports non contact injuries and stress fractures. As a personal/athletic trainer and participate in several sports, the question is... why so many.
Yes, athletes are faster and stronger than ever before...or so I've
heard. From my close up look, this is what I see. Athletes from all
the sports are doing the same warm up drills. Today there are subtle
changes for introducing "sport specific" drills. Not enough! Drills
in the off season and pre game warm ups. This holds true for anyone (non pro) who is training/exercising. So, more emphasis needs to be placed on drills that mirror "game movement" for the position one plays. Take football...why would a QB, RB, WO or DB perform the same drills as a lineman. Why would sprinters do
the same warm ups as long distance runners? This conditioning
applies to "fire up" the brain. The brain must send the right signal
to the right set of muscles to perform "ON DEMAND." The brain
needs to practice "game movement signals." Final thought...all of us
need to spend more time with our shoes off. Shoes are restrictive.
Barefoot running and stocking feet when at home.
Have a meaningful life everyone...Jimmy O

Sunday, September 6, 2015

Highs and Lows

Welcome everyone...starting off with a health tip: drink Alkaline
water. Managing emotional ups and downs...dealing with negative
emotions may be the most difficult any athlete faces. How you deal with emotions will impact your ability to grow in confidence and
prepare to compete. Complacent in practice, causes you to lose that edge that drives you. Athletes that succeed on a consistent basis
learn to balance their emotions, especially after a defeat. After a
win, elite athletes get back to work...i.e. Serena Williams, US open
Tennis. And after a loss, elite athletes get back to work. Ask yourself this question...what do I need to do to better my game?
Have a meaningful life everyone...Jimmy O

Sunday, August 30, 2015

Cross Training

Welcome everyone...the previous two blogs were entitled Survivor
Challenge. Cross training is a vital cog in my overall conditioning  program. Water aerobics, boxing, taekwondo, basketball, racquetball, tennis, pickleball and soccer. I include the above for
the mental aspect as well as physical. This program prevents me
from being stagnant. Muscle confusion. My goals are always in an
upward movement. Remember when setting goals and you meet
those goals, don't stop there and become complacent. When you
stop there, you are installing "a ceiling." Ceilings stop your
progress. You are writing your failure. When you accept failure, you will get there. When you accept success, you will be there.

Have a meaningful life everyone...Jimmy O

Sunday, August 23, 2015

Ultimate Challenge (2)

Welcome everyone...This week, Tuesday, Thursday and Saturday.
Stretch for 20 minutes. Emphasis of core, upper body and legs. Push ups, 100, 10 at a time, very slow, 10 sec. each. I used to do them fast...104 in 60 sec. I don't do regular sit ups or crunches. I lay
flat, legs straight, holding 10 lb wt. straight up over forehead and then sit up and keeping wt. overhead. That's the not move
wt. down as you come up. This tightens the abs. 10 sets, 10 in each set. Legs...laying flat and push 1000 and then 1500 lb wt. 10 sets
and 10 to each set. Pushing with the balls of my feet. Take 2, 30 lb.
wts. one in each hand, squat on one leg at a time, 10 sets, 10 to each set. Jump rope, 10 sets, 1 min. each set. stairs, 30 steps, sprint
up, 10 sets. Plyo, lots of jumping, develop fast twitch. Laying flat
on bench, lower body higher than upper body. Holding 10 lb wt.
overhead, arms straight up, come up 6 inches off bench and hold for 30 sec. 10 sets. Mix the drills up, no particular order. Cool down, 30 min. light stretching. Then whirlpool (hot) for 20 min.
Sunday, walking, light stretching, Yoga and Pilates for 90 min.
Have a meaningful life everyone...Jimmy O

Sunday, August 16, 2015

Ultimate Challenge

Welcome everyone..."you asked for it." Have received 100's of
requests for my typical day, training. I train six days a week. Arise
at 4AM and retire at 9PM. I start the day doing light stretching for
15 minutes. Then mediate for 5 minutes. During this meditation I
want to free my mind of everything. I think about freedom and
colors starting with red and ending with indigo. orange, oatmeal and coconut milk and glass of hot water w/lemon.
For 10/15 minutes I concentrate on my notes and progress report. 6:30 AM I am at one of my training sites. M.W.F. all field work.
Warm up...stretching, whole body. Concentrate on hips, calves and
quads. 30 min. warm up. Then start sprinting forward and backward, 10 meters, 10 sets. Then sprinting up hill or stairs. 30 meters. Forward and backward. Then kangaroo hops over same
terrain. Then, holding 10 pound weight over head sprint forward
and backward, 10 meters, 10 sets. Hurdles...8, 15 inches high, jump
and while in air turn, facing opposite direction and so on. 10 sets.
Hurdles are about 18 inches apart. Now I start sprinting on grass or, 80/100 meters, all forward sprints, 10 sets. In all
drills, always on the balls of my feet. Cool down, 30 minutes. Walking and stretching. Every workout goes for 2 hours. We do
things that are fun...working out is fun for me. Next week T.TH.Sat
Have a meaningful life everyone. Jimmy O

Sunday, August 9, 2015

Aaa Haa Finally

Hello and welcome will conclude our discussion
on motivation. Common ground...most of us will agree that there is
more to training and competing then running to the gym and start
pumping iron. We focus on the external...looks. Because the internal...motivation is an intangible...we hedge, shy and pull away.
What we don't understand, we fear. You feel motivation, you feel
the internal. Most would rather invest in supplements than study
what motivates us. Motivation begets mental toughness and that's
the difference between giving up or giving more. Mental toughness
is all about the grind. One begins with, 1) what can I do and what
do I want to do (accomplish). 2) where do I start 3) what steps do
I take 4) how bad do I want this 5) what price 6) starting when
7) time element 8) risk/reward. Once you "feel motivation," you
will never let it lest without a fight. It's a lot better that
tricks and gimmicks. You will love that feeling. My training
routine and program.

Have a meaningful life everyone...Jimmy O

Sunday, August 2, 2015


Welcome's that word again...Motivation. Webster define provide an incentive. And defines an intangible...incapable of being apprehended by the mind or senses.
History tells us that more words, books and speeches have tried in
vain to define motivation. Viewpoint...motivation is still the # 1
frontier. Let's begin...change brings conflict and conflict brings stress. Change and conflict are moving targets. We want to motivate either ourselves or others. Translating and making application is challenging. Incentives (bribes) short term. You have
to be a "grinder." We are facing megatrends. Steps...1) remove the
obstacles. 2) worry will destroy you as will indecision. 3) address
issues now, not tomorrow. 4) goals. 5) write down what you need
to accomplish...all the little things. Motivation is internal not
external. Have patience! Associate with motivated people. I have no time for the negative. If you are not "driven," you are not motivated.
Have a meaningful life...Jimmy O

Sunday, July 26, 2015

The Brain

Hello and welcome everyone...for the most part, our lives are controlled by time, distance and habits. Addiction can be added. We become mechanical in our every day doings...that's the danger.
When we can go through life without thinking...why exist. We need
to be in control of who we are and what do we stand for. When we
take thinking away...we become a nothing. Most of society goes
through life, exercise and training robotic. We need to emphasis
thinking (the brain) in our activity. A workout should be thought out...daily. It's a good thing we don't have a "remote" to send our
clone to workout (yet). Motivation and passion are the building blocks. Next week...motivation application in our lives.
Have a meaningful life everyone...Jimmy O

Sunday, July 19, 2015


Hello and welcome everyone...let's start off with this...modern medicine and know how helps all of us to live longer. The quality
of life is  mostly in our hands. So we move the needle from the 70's
to the 80's and 100's. Are we going to "hang on" with a walker and
tubes or choose to be self sustaining on our own. Most of us will
fight for one more breath. I have seen it and so have you. How many pills will we take for the next 15-20 years. And then forced
into assistant living. Three weeks ago I stopped my exercise routine
for three days. I got old, felt old, lost functional mobility. Solution
for a healthy life style...EXERCISE! I don't want to just survive, I
want to live...on my own. Page 2...why is it that people with disabilities, less gifted, devastating hardship...have that inner strength to overcome obstacles, accomplish more and excel. Fate
is what life gives you...destiny is what you do with it.
Have a meaningful life everyone...Jimmy O

Sunday, July 12, 2015


Welcome everyone...more energy and stronger, study the following. Energy...ginger...ease digestion, fight against nausea, post chemo help, antioxidant, increase vascular constriction,
increase libido, reduce cholesterol, sooth joints. For muscle and strength...beets increase blood flow, spinach, sweet potato, mushrooms, peppers, soybeans. When changing your diet always
allow 3-5 days to realize effects.
Hero late father, the late Vince Lombardi, the late Jacki Robinson, the late Jim Thorpe, Kyle Maynard, Charlotte
Brown and Kayla. For details
and select Hero Tribute.
Have a meaningful life...Jimmy O

Sunday, July 5, 2015

A Cleansing

Hello and welcome everyone...a couple times a year I like to pull off the highway and take a back road. This cleanses and refreshes me. So hop in and let's go. Those of us who exercise, any body motion need to reach out to those that won't or don't. Society is
cluttered with people who are "inactive." Society is changing so
fast that even a digital camera can't keep focus. Society is fast becoming "faceless." For years now I have said "what day is it?"
When confusion sets in, people lose tract of time and a purpose in life. Tough questions...define your self, who are you, what do you stand for. What is the "face" of our society? We have to stay grounded. Next page...Energy. For energy...1) maca 2) dandelion 3) chlorophyll 4) wheatgrass 5) exercise. Next week...GINGER. You will love it.
Have a meaningful life everyone...Jimmy O

Sunday, June 28, 2015

Stop the Slide

Hello everyone...addressing questions I received this past week. "How do I stop a downward slide in performance? How do I
regain my self confidence? How do I correct bad habits?" Athletes
worry too much about what others think. Looking for social approval. That's a distraction. Wanting to be the "star." Wanting to be the headliner. Trying to be "cute." Allowing yourself to be caught up in these distractions, taking shortcuts leads to confusion
and leads to sloppy play and training. Go back to the basics. Work on no more than three things at a time. Focus on your strengths,
what you do well. Stay focused...stay the step at a time. Be patient. Each day study your notes and mediate on your
course of action. These things have worked for 1000's of athletes.

Have a meaningful life everyone...Jimmy O

Sunday, June 21, 2015


Hello and welcome everyone...thank you for your responses. Today
is about Winning. Any one working out, training or competing is
compelled to winning/overcoming. You probably already know the
following. Winning first begins from within...begins with in your
state of mind. Oh then there is the mental state of mind. Emotions
affect you mentally and physically. Frustration can linger long after
"that moment." Negative emotions can be triggered from a variety
of sources...mental errors, bad calls, couches and subpar performance. Negative emotions increase muscle tension, accelerate breathing, loss of coordination, depletes your energy.
Mental consequences such as reduced confidence, loss of focus and
depletes energy. Author Richard Carlson, "a mind that is out of the
present is futile ground for worry, anxiety and regret." To WIN,
you overcome the unexpected.
Have a meaningful life everyone...Jimmy O

Sunday, June 14, 2015

next STEP

Hello everyone...the question all of us are confronted with, "what is
my max and how do I reach it." Sports psychology is now mainstream. Mental coaches are next step in conditioning. We fear
what we don't understand. Study, learn and practice mental conditioning. As you elevate your performance and pull away from
the is lonely at the top. You will stand alone. The higher
you go, the more alone you will be. That doesn't apply just to sports, but also to business. Leaders survive and thrive in that "alone world." You become your best friend. You trust your best
friend. Create and welcome change. You will soon realize a higher
level of self can feel it.

Have a meaningful life everyone...Jimmy O

Sunday, June 7, 2015

Over 2000

Hello and welcome everyone...over the past10 years I have set up
over 2000 men and women of all ages with the portable gym. And for
under 100.00. You will need 3 things...1) stretch band that fits your
strength. 2) Exercise ball, at  least 75cm. 3) Balance board or dome
or wobble board. Balance comes from the inner ear and nerve endings in our feet. Create your own exercises. You can get over 60. Build around plyometrics and isometrics. And add a soccer ball
or tennis ball and either standing or sitting rotate the ball first one
foot and then the other. About 5 min. each foot. This is a "full body" workout for one hour. I am going to close with mental part of working out and competing. Pro athletes now hiring "mental coaches." Not entirely new...just more and better. Self confidence.
A great asset! Be pro active. Manage the self confidence killers.
Symptoms of losing self confidence...indecisiveness, never finish
what you start, always tired and loss of focus to name a few.                                                                                                                      

Sunday, May 31, 2015


Hello and welcome everyone...those of you who have followed me
for the past 10 years know I select a hero every week. This week,
Admiral McRaven, Navy Seal. Google him for his speech. OK, lets
go. For energy from around the globe...callaloo, chia fresca, congee, guarana, marmite, matcha green tea, muesli, plain popcorn,
and yerba mate. Injuries are a major problem for all of us...hammy,
quad, calf, shoulder and elbow. And in hot humid weather, most of
think we dot have to stretch. WRONG! Muscles shrink up to 30%
in that climate. Stretch and consume more water to maintain peak
performance. And in answer to many requests..."what's the best
home workout equipment?" I have set up 100's with this for under
40.00. Exercise ball, at least 75cm. 2) stretch band 3) foot sponge.
Next week I will spell out exercises for those three.
Have a meaningful life everyone...Jimmy O

Sunday, May 24, 2015


Hello and welcome everyone...this will be like smorgasbord, take
what you like and leave the rest for someone else. "We don't stop
playing because we grow old, we grow old because we stop playing." George Bernard Shaw. Have you noticed how many people, young and old need "props" to get through the day...get
through life? They rely supps, junk food and worst of all...addiction. Being able to "stand alone" is key in reaching the
finish line. Take ownership of our own GPS. Let's start with some
natural, wholesome remedies. Apple Cider Vinegar, raw/unfiltered
by Bragg. Look up Dr. Karen Hammerman, dermatologist with
Vanguard. I take two tablespoons every morning. Coconut Oil,
improves cholesterol, good HDL is raised and bad LDL is lowered.
Helps burn fat. Helps keep bones and teeth healthy. Helps prevent
colon and breast cancer. Helps increase testosterone. I also use
coconut water with pineapple flavor. Stand alone vs props!

Have a meaningful life everyone...Jimmy O

Sunday, May 17, 2015


Hello and welcome...WOW, what a great response to last week's blog. And to my appearing in the social media...twitter, face book.
linkedin and google. Thank you. OK, most of us "inhale" all sorts of supps to get an "edge." Then many of us plunk down at the food
trough And guzzle junk/garbage and undo everything. Stay away from...1)processed meats 2)margarine 3)surgery cereals 4)fast food
burgers...even parasites were found 5)donuts 6)microwave popcorn
7)toaster pastries 8)bagels 9)blended coffee drinks 10)soda, drinking soda can age you as much as smoking This study and report did not make headlines...why? Research by American Journal of Public Health. BMC Medicine. Academy of Nutrition and Dieteties. Georgie Fear RJ. author of Lean Habits for Life Long Weight Loss. Label "0 trans fat" is not always the truth.
International Agency for Research on Cancer, Brown Univ. Get the
book 21 Day Shred cookbook. Eat healthy...stay healthy.
Have a meaningful life everyone...Jimmy O

Sunday, May 10, 2015

Climb vs Downhill

Hello and welcome everyone...lots of positive response to the last few blogs. And requests for more on Mental Toughness and how to acquire it. In my experience and the experience of many others, acquiring mental toughness, that challenge presents itself daily. You either climb up mentally or slide down...that's giving up. If you can increase mental toughness by 1% you will overcome fear,
negativity and anxiety. You write the script. Visualize yourself as
already being there. Create a word, or phrase or motto...mine is NOW. "Don't let go of the rope." Success doesn't come at us like a
water comes at us one drop at a time. And one fails a little
at a time. Grip the rope.
Have a meaningful life everyone...Jimmy O

Sunday, May 3, 2015

High Motor Jolt

Hello and welcome everyone...who motivates the motivator? An age old question...whether you are a die-hard competitor or a casual
"stay in shape" person, all of us need a jolt once in awhile. Strategies for maintaining High Motivation...1) what are your expected outcomes from each drill/session? 2) Find the why. 3) Make it fun. 4) Focus and refocus. 5) Think of your competitors.
Make/design workouts that are tougher than the actual event. 6) Go
back to basics. 7) Rid the status quo. 8) Write things down, don't
rely on memory. 9) Change routine...create muscle confusion.
10) Go!
Have a meaningful life everyone...Jimmy O

Sunday, April 26, 2015


Hello and welcome everyone...this week we discuss the elusive
endurance/stamina. No matter the sport/event...we compete, we want to "last." Warning...let's not get sloppy. Stick with proper
technique. Here we go. 1) sprint forward and backward for 10m each way. Five sets, three to each set. Hold a 3 pound weight in each hand. 2) hold a 10/15 pound weight, squat, touching weight
to ground, spring up and hold weight high above your head. Five
sets with 10 to each set. 3) 2x4 about 3 feet long. Warp cloth around 2x4, place 2x4 on floor in front of you, place hands on 2x4,
now push as fast as you can for 10m...five sets. 4) jump rope for
30/60 sec. Five sets. 5) Jumping in place, hands at your waist, jump
hitting knees  to your hands...30 times...five sets. 6) uphill sprinting. 30m with about a 10 foot elevation...sprint forward and
backward. Five sets. Weight in each hand optional. Make sure you
are landing on the balls of your feet. Select 2/3 drills every other day. Have a meaningful life everyone...Jimmy O

Sunday, April 19, 2015

Best Teacher

Welcome the "refresh" tab every once in awhile.
Revisit where you started from and where you are today. I found it to be a good way to stay grounded. "For me, the most important is
the Mental part, because I don't think I forgot how to play tennis."
Rafael Nadal. "The best teacher is failure!" Author unknown. My
hero for the week...Charles T. Kuntzleman. Author of "They
Accepted The Challenge." A great read for anyone at any age. Next
week, Fitness/training progress report. Building endurance.
Have a meaningful life everyone...Jimmy O

Sunday, April 12, 2015

The Rope

Welcome everyone...most of us have experienced at least one "on
demand" moment when competing. On demand moments should
produce that rush of adrenalin needed. When ever I hear "guns up,"
"runners up," I feel that awesome feeling...reaching out for
all that gusto. Rather that feeling than the feeling of backing away,
shrinking. When you enter that world of shrink, it's an ugly feeling.
Friday of this week I was having breakfast with a friend of mine. She is a long distance runner and the subject of adrenalin and the
runner's clock. Her questions..."how do I build endurance and catch
runners ahead of me?" endurance with a jump rope.
No weights on the rope. Roping three days a week. Five 30 sec. sets. Jump 30 sec and rest 30 sec. Beyond the first week five 60 sec. sets. Always landing on the balls of your feet. The clock...every competitor should have that internal clock working. You feel what time it is and not have to look at a watch. On demand comes from within.
Have a meaningful life everyone...Jimmy O

Sunday, April 5, 2015

Wanna See More?!

Hello and welcome everyone...last week we delved into Imagery
Breaking the sound barrier was earth shattering. All of us are
confronted with barriers...most are self imposed. Pressure...usually
refers to the feelings an athlete has about performing in an event.
Pressure manifests itself physically, positive or negative and
emotionally. The "event" in and of itself contains zero pressure. The athlete creates the pressure. Successful athletes have learned how to build self confidence and stop self-doubt. Focus and re-focus on the task at hand. So much of life is made up of Time and
Distance. When we disrespect one or both we construct barriers
instead of allies. We need to develop an awareness of how precious
every second is. A few months back I started the following..waking
up at 4am. Five minutes of meditation. Five minutes of visualizing
what I have written down on a 3x5 card. Visualizing myself
performing the written drills (distance) and looking at my mental
clock (time). I write down  what I have accomplished in my
visualization. Too many people mistake activity for accomplishment. Break barriers.
Have a meaningful life everyone...Jimmy O

Sunday, March 29, 2015

I AM vs. I WAS

Hello and welcome everyone...about 70% of my blogs have been
dedicated to the physical side of training/exercise/drills...the "how to." Of late, I have emphasized the mental aspect. Today we'll discuss the "mental game." It's easy for someone to say "sky's the limit." Other's echo "have a dream." Or "you become what you think about." Well, if that were true, I would have been a woman by the age of 21. My research references 10/11 sources. Dr. Patrick
Cohn writes..."Olympian's have benefited from imagery for decades." Olympic gymnastic gold medalist Shannon Miller stated
that "mental training is the difference maker in sports. The physical
can only take you so far." Mental imagery will also help your
physical strength. Credit North American Psychology. Prior to the
start of the 1984 summer Olympics, Bob Richards, Olympic gold medalist (pole
vault) and first athlete to appear on Wheaties box was asked by
sports writers, how many records will be broken. Bob replied, "all
of them." Bob Richards then directed the scribes to follow him to
the swimming area and said "see all those 8 and 9 year old kids
swimming. Those kids are out to break records that havn't  even
been set yet."
Have a meaning life everyone...Jimmy O

Saturday, March 21, 2015

Try This for one day.

Hello and welcome everyone...footnote to Freedom vs. Script. Try
this...consume yourself with ONLY positive thoughts and actions
for 24 hours. You will be amazed at the positive energy you will
generate. Let's change gears...anxiety symptoms. 1) fear 2) panic
3) apprehension 4) fast breathing 5) weak feeling 6) upset stomach
7) sudden tiredness 8) stress 9) low self esteem 10) lack of movement. These symptoms will cause all sorts of health issues.
Address them now. Get behind the wheel of your emotions and you
drive. When you cease to cease to get better. Final note:
the response to my updated web...Hero Tribute has been overwhelming.  Thank you!

Have a meaningful life everyone...Jimmy O

Sunday, March 15, 2015

Freedom vs. Scripted #2

Hello and welcome everyone...still receiving high praise for the Hero Tribute page in my updated website I added two more heroes...Jennifer Bricker of Hardinville, IL. "Never say the word can't." Also, Steve Watkins. Retrain the Brain...when people tell me
they love change, I just smile and say really. Most people even resist daylight saving time changes. Retraining brain...1) Identify habit you want to change. 2) Observe what old habit old habit or pathway is doing in your life. 3) Shift focus, distract brain. 4) Use
imagination, build new pathway, new behavior. 5) Interpret your
thoughts and patterns, push cancel button. 6) Use aversion therapy:
replace old habit with new reward. 7) Create specific plan, create
that "freedom to move about." 8) Transform obstacles...the stress of
old habits. Change = conflict. Control with a "this is it." 9) Connect with your higher source, meditation. 10) Transform & make shift.
Conquer yourself. Climb your Mt. Everest.
Have a meaningful life everyone...Jimmy O

Sunday, March 8, 2015

Freedom vs. Scripted

Hello and welcome everyone...awesome response to my updated
website, . Received 100's of
responses to the Hero Tribute page. OK, let's get started with this
week's blog. Freedom vs. Scripted...most men and women have lived a "scripted" life. Started the script at a very young age. I call
it the " silent addiction." This addictive script is the culprit in our
failure to be excel. Today, not only pro athletes, but also our youth and average men and women are turning to sports psychologists to "train brain." Neural pathways
are created in the brain...letting go of habits. Neural pathways are like super highways of nerve cells that transmit
messages. Next week, "how to retrain your brain."

Have a meaningfull life everyone...Jimmy O

Sunday, February 22, 2015


Hello and welcome everyone...I am delighted to announce that the
web update is now complete.
* videos
* interviews
* Hero Tribute...see it to believe it.
* Hero Ball
The update task completed with tedious and well thought out text
and use of comments and pictures and requests from my blog

Have a meaningful life everyone...Jimmy O

Sunday, February 15, 2015

Cross Training

Hello and welcome everyone...last week we discussed developing
explosiveness. This week...develop endurance. Swimming, tennis,
racquetball and basketball. Cross training is critical in my training.
Each day I select two sports...90 minutes each with a three minute
rest period after each 30 minutes of work. After each workout, I
run for three minutes at 50% max speed. My warm up and cool
down...20 minutes each. I follow Dr. Patrick Cohn and his work.
This past week he stated the can condition your mind toward the negative or positive. REBT...rational, emotive,
behavior, therapy. Positive thoughts over time over power negative
thoughts. The negative...thinking of ways you might get beat vs. ways you won't get beat. Most negative thoughts are self imposed.
Fate is what life gives you, destiny is what you do with it.

Have a meaningful life everyone...Jimmy O

Sunday, February 8, 2015

High Impact

Hello and welcome's life is about time, distance,
passion and connections. With that in mind, workout efficiency is
my focus. Avoiding boredom is critical in my attaining elite level.
Drill mix is written out each day ahead of time...the beginning of
developing mental toughness. This week...jumping rope for 30 sec.
then rest for 15 sec. Five sets. Then jumping for 60 sec. and rest 30 sec. Then sprinting 40m. forward and backwards five sets. Rest for
30 sec. in between sets. Plyometrics...jumping straight up and pulling knees up to chest 30 times with only the balls of my feet
hitting the floor as fast as I can. Five sets. Then running at half speed for three minutes. Cool down for 20 minutes...stretching. Last, walk for three minutes. I never run on concrete. Only a track or
grass or sand. These drills will provide the explosiveness in your
training that you are looking for.

Have a meaningful life everyone...Jimmy O

Sunday, February 1, 2015


Hello and welcome everyone...the "unknown" search for the unknown belongs to every pioneer, achiever and risk taker. Another
factor..."what exactly is one looking for?" No matter what level of
competition, stage in life or training, most of us search to attain that
elite level. Mental toughness in our training. Begin with overcoming distractions, fear of failure, bad calls by officials and past 1) Prep time and practice. 2) Mimic game conditions.3) Focus on the NOW. The search for any unknown will
continue...forever. When one discovers the "missing link," the process continues in finding the next "link." The unknown spawns search... discovery spawns the next unknown. First to the Finish Line...
where winners and survivors always meet.

Have a meaningful life everyone...Jimmy O
website being updated.

Sunday, January 25, 2015

Whose Body?

Hello and welcome everyone...most of us at one point in time have
second guessed or had the thought, what am I missing...what should I be looking for. More and more info has been streaming our
way re the mental side of sports, training and workouts. Now, when
designing fitness programs, I devote/emphasize 40% of clinic/class time to the psych required. Self confidence is critical as we scale
upward in raising the bar. Sports psychologists are no longer an
oddity, but necessity. Raising the bar...requires us to really get to know our body. Psychophsics...the psychological study of the relationship between stimuli and sensory response. Reference...Dr.
Patrick J. Cohn, Reach Your Peak. Mental mistakes...dwelling on
errors is the #1 mistake for athletes. Don't dwell on mistakes. Refocus and use mistakes as building blocks. Takes only about three seconds to refocus. Realize that there are in fact no positive or
negative experiences other than what we define as such. Our perception of an experience has the ultimate power as to how we feel when it's happening. Most of us do not realize the power we have. We have to recalibrate.
Have a meaningful life everyone...Jimmy O
Site update in progress

Sunday, January 18, 2015

Top 4 Fears

Hello and welcome everyone...response to last week's blog has been overwhelming...thank you. This week, smorgasbord. Take what you like and the rest leave for someone else. Results of research...Top Four Fears in Sports: 1) fear of embarrassment 2) fear of letting others down. 3) fear of hard work not paying off. 4) fear of not playing up to potential. Top three brain boosters, asparagus, yams and blackberry. Test I put to 25 men and women...
Only think positive thoughts of one day, the way we look at things and the way we feel. No one passed. Negative thinking produces
negative results. Saps your energy. We live in a "cosmetic," cover up society. Trying to cover up the way we, wrinkle cream.
We don't like the way we look...which explains our self image. To change, we have to change our thinking. When you change the way
you look at things, you change the way things look...the things you look at change.

Have a meaningful life everyone...Jimmy O
site update in progress

Sunday, January 11, 2015

Hero Tribute

Welcome everyone...many of you know that once in awhile I like to take a side road. Today we drive down that side road. Everyone
in life must come face to face with yourself. That's the "who am I."
A life defining moment. Awards, plaques and trophies are great...but in the end, the one award that really matters...What kind of person was I? What kind of person am I? Each day for the past 10 years I add another "hero" to my list. My passion for most of my
life has focused on people with disabilities. Why is it that people with less, accomplish more. People with less skill, physically and/or mentally challenged accomplish more than "normal" people.
Today I will pay tribute to three of my heroes. First, my late father. At age 16, his father died. He had to take over their dairy farming business. My father's life changed in an instant. He refused to drop
out of high school...he graduated. He became one of the most
successful farmers in the entire area. My father had many "sayings." I will share two with you..."whenever you get on a horse
make sure you are facing the front." "If you perform a good deed for someone expecting a thank you, you are doing it for the wrong
reasons." Next, Kyle Maynard...born with congenital amputee. No
arms, no legs. Recently climbed Mt Kilimanjaro. His speech, "No
Excuses." Next, Charolette Brown, Texas. Blind. Competes in track
and field. Sprinter/pole vault. In pole vault, seven steps and plant.
We can learn a lot about people with less. I am still learning.
Have a meaningful life everyone...Jimmy O

Sunday, January 4, 2015


Hello and welcome everyone...this is the 3rd and last for the pyramid series. The words fitness, training, workout and muscles
have created a multi billion dollar a year business...and at least one
million different exercises. Every day we face a blur of ads re food,
workout equipment, methods and supplements. You and I are forced to do our homework...research. Get behind the wheel of your fitness program, not in the trunk. You drive! The one constant
is change. Learn all you can about Kinesiology...body motion. Study of muscles and their movement. Distinguish between the
important, the urgent and "herky/jerky." Define your vision and your workout program. Study the three planes of motion Directional not locational. Planes are Transverse, Frontal and Sagittal. Workouts/training should be progressive in nature. You
arrive at your destination when you discover that "psychological
moment." The time when a person is most apt to react in the desired manner. The brain sends the right signal to the right set
of muscles at the precise time. "One Demand." Next week a special
tribute to my heroes.
Have a meaningful life everyone...Jimmy O