SENIOR FITNESS WOMEN SHOW CLASS AGAIN

HELLO AND WELCOME EVERYONE! Today's blog is bitter sweet. First the sweet...my class on
"balance your life" is growing by leaps and bounds! Three months ago, the balance class started off
with three women and grew to ten. Class was for six weeks, but the women wanted to stay on
longer and are still coming to class. I have always said " you can start in my class, but you cannot graduate. Now, I have started three additional classes with ten women in each class. I teach a lot
of different classes, at all ages, but the balance class is the most fun and most rewarding. So, to all the women in the fitness world..."you are in a class of your own. Take notice to all you men out there."
Now the bitter. Over the past three weeks some hacker, somehow, got into my blog. Two of the most popular blogs of mine regarding the class for senior women were hacked. When you google
"senior women show class in fitness" and" senior women want balance in fitness," the hacker
inserted three words in front of my title. The words are women fitness. When you click on those titles you are directed to the hacker's blog. However, my text appears. This is a case of blatant theft and distortion. I contacted the authorities (incl. the FBI) and we now know who the hacker is. I was not going to say anything at first, but realized you, the reader needed to know.
The truth always comes out.

HAVE A GREAT AND MEANINGFUL LIFE. Jimmy O
Reference: www.secondwindfitnessfilm.com
Email: sprint 444@hotmail.com

SENIOR FITNESS GIFT TO ALL

HELLO AND WELCOME EVERYONE! I will address the title in a moment...but first I am very happy to announce that in January 2009, I will be introducing a new series titled " FIRST TO THE FINISH LINE..." I have been working on this for the past year. The series will include the following: ATHLETIC DEVELOPMENT CLINICS, MOTIVATIONAL SPEECHES for a cross section of audiences, SENIOR OLYMPIC TRAINING PROGRAMS, "TRAINING WHEELS",
bringing fitness into your company, BALANCE YOUR LIFE, for senior men and women. The class on balance for senior women has been the most rewarding for me. THE SENIOR COMEDY HOUR. We all need to laugh more in our daily life.
And finally, SHOW US THE WAY, is about fitness for the physically and mentally challenged, for all ages. I will also be doing narratives and "voice over."

My senior fitness gift to all, is my annual Christmas message..."happy holidays and a healthy New Year! Give yourself the gift of fitness, help someone each day, make one new friend each day and
be the best of you most of the time. Your contribution in life is in direct proportion to how you see yourself. How do you see yourself?"

HAVE A GREAT AND MEANINGFULL LIFE EVERYONE! JIMMY O
Reference: www.secondwindfitnessfilm.com
Email: sprint444@hotmail.com

FUN + EXERCISE= RX FOR SENIORS

HELLO AND WELCOME EVERYONE! It's great to be back...look forward to Sunday and writing my blog. You, the reader deserve all the credit for my blog. I am thankful for your following the weekly blogs and for your comments. Over the past year the most popular blog was "Senior women show class in fitness." The most popular Senior exercise, nationwide..."BALANCE." So, the RX factor for Seniors from my perspective...consider a fitness program as a receipe. A receipe for a richer lifestyle! The ingredients: a well thoughtout self directed program or a class, a top notch trainer or facititator, being consistent and being true to yourself. The last ingredient...the spice, FUN! Fun is the intangible, there is no script for fun.
And unless you have a comedian for a teacher, the class brings the fun. Let the class have fun.
Spontaneity is a great gift and in one of my classes, most of them own that gift...especially the "sister act." The two sisters have their own show and everyone loves them. The last spice to add
is love and respect. The women in the "balance" class love the exercises (and have their weekly
success stories) but it's the FUN that they have. Exercise for them has become "a social event."
These women are living proof of feeling, acting and looking young. They let the "little kid"
come out and play. Just living the dream! How is that for an RX?!

HAVE A GREAT AND MEANINGFUL LIFE EVERYONE! Jimmy O
Reference: www.secondwindfitnessfilm.com
E mail: sprint444@hotmail.com

REWARDS FROM SENIOR FITNESS

HELLO AND WELCOME EVERYONE! Well it's that time of year again. Shopping, cooking, running errands, attending concerts and plays and not much time for exercise...at least we try and convince ourselves of that. Waiting 'til after New Years day should not be an option. Do you really want to lose the rewards of a fitness program you have worked so hard for? Do you want to start all over again? Missing just three consecutive days of working out puts you behind the "8 ball." Find a way to exercise daily...that will be the Christmas gift to yourself. And it's free! And you won't have "guilt feelings." Three times each year I take a week off from my regular, rigorous training schedule. Even though I still do some basic exercises, I start having guilt feelings and feel "ugly." This past week I had to get back to my routine in 5 days. Now I feel much better! Others around me will agree. During this time of year, exercise your mental fitness!
SIDE NOTE: As a trainer (teacher), it is so rewarding to have clients come up to me and say, "since being in your class I feel younger, act younger and look younger." Yes it's about attitude!
SELF IMAGE! The rewards of a fitness program are so great and the benefits long lasting.
Take a bigger bite out of life. The benefits you realize for yourself and others are in direct result
and in proportion to your own self image. Reduce the Holiday stress through exercise!

Have a great and meaningful Holiday everyone! Jimmy O
Reference: www.secondwindfitnessfilm.com
Email: sprint444@hotmail.com

PRACTICAL EXERCISE FOR SENIORS

HELLO AND WELCOME EVERYONE! I want to bring you up to date with "my world." Everyone is welcome into my life. This past August, right after the SENIOR OLYMPICS, I was
introduced to a young woman and her 7 year old son. He noticed the SENIOR OLYMPIC medals I was wearing and seemed somewhat captivated by them. So, I placed the medals around his neck and had a picture taken of the two of us. I later gave him a framed 8x10 pictureof the two of us. This past week I was invited by the young boy and his mother to speak to his second grade class of about 25. This was a great experience for me and they seemed to enjoy my talking about the SENIOR OLYMPICS. And, two of the women in my fitness class sent complements my way and how much fun they are having in the class. It's the fun more than anything that matters. I had a great Thanksgiving day with friends. I carved the turkey! Exercise!?
OK let's get started. Practical and functional exercise for anyone...especially seniors should be the order of the day. Playing a word game...when you hear the word(s) fitness club, the first thing that comes to mind for most people is weights or machines of some sort. For many that is a "turn off'." I am convinced that fitness and socializing go hand in hand. Most of us don't wake up in the morning and say, "gee I want to do something boring today." NO, I want to do FUN things today." Getting and staying fit must be fun! We need to ask ourselves, "what are some of the exercises that I can do in order to be functionally better in my daily life." Observe a class before taking the class. Bring a friend or partner. Fitness has a beginning, never an ending. That's why I tell my class, "you can leave but you will never graduate! Attaining better balance, at any age and at any level of fitness or competition will serve you well. BALANCE is the building block, the foundation of any fitness program. Remember the road to success will always be under construction.

HAVE A GREAT AND MEANINGFUL LIFE EVERYONE!
Reference: www.secondwindfitnessfilm.com
Email: sprint444@hotmail.com

YOUR SENIOR FITNESS EXERCISE GUIDE

HELLO, WELCOME AND HAPPY THANKSGIVING EVERYONE! Thanksgiving has been my favorite holiday for as long as I can remember. I am sure we all have different reasons for giving thanks. My reasons...family, friends, my work (personal/athletic trainer), working with people who face extreme odds in life (health/financial). Loneliness should only appear in a book known as Webster. Let's be thankful for what we have and give to those in need without fanfare. Let us be thankful for our health.
Fitness, exercise and proper diet and healthy lifestyle are steps in the right direction. We need a progress guide as we journey through life. Any fitness/exercise program needs direction. Keep a daily exercise log. We need to answer to our ourselves. Hold yourself accountable. How much time do I want to spend each day exercising? What kind of exercises should I be doing? The time of day to exercise? Each day should give you a feeling of reward. Progress will reveal
that you can do more exercises in your alloted time. Beginners...don't overdo it. On Thursday, sitting down to eat, most of us will overdo it.

In summary...look ahead to each day, not a month or year. Write down your thoughts and goals.
Keep track of what you can and cannot do. Review results at the end of each week. You will be surprised at your results and how good you feel. There is always a beginning to an exercise program....never an ending. Unless you end it. SMART PEOPLE KNOW WHAT THEY DON'T KNOW!

HAVE A GREAT AND MEANINGFUL LIFE EVERYONE! Jimmy
Reference: www.secondwindfitnessfilm.com
Email: sprint444@hotmail.com

SENIOR WOMEN SHOW CLASS WITH FITNESS

HELLO AND WELCOME EVERYONE! This is part two of a two part series...senior women want fitness balance. New research in senior fitness headlines, "BALANCE" is now the most popular class. Women especially are drawn to this class and now men, (finally) are seeing the light. And now I am going to put the spotlight on my current class. The women range in age from 60 to 73. Most have the usual back, neck, hip and lower leg ailments. When joining the class most of the women were limited in their body motion. Today, three weeks into the six week class, these women went from "I can't" to" I can do that." The exercises were not forced on them, but rather they exercised within their comfort zone and at their level. I designed the instruction with functional exercises and with three levels and with emphasis on posture, techique and proper breathing.
The following are the exercises the women have done thus far by using a chair, ball (75cm), a soccer ball, and resistance band. Each class begins with a 5 minute warm up with stretching the neck, arms back and legs. Lunges, with each leg, forward, back and to the side. Then cross over lunges. In pairs, each woman sits on a ball facing each other and using a stretch band begin to pull toward each other. Pull to their chest, to the side, and overhead. Great exercise to develope the core and thereby developing balance. Next exercise, using the large ball (women are in a circle), they push the ball from their chest to anyone, stepping forward with one leg as they throw. Entire body motion movement. Then with the soccer ball, holdthe ball overhead, feet shoulder width apart and using just their arms, flip to ball to anyone. Next, the kicking exercise, first with the right foot and then the left foot. Kicking is soccer style, approaching the ball from the side. Next exercise, hopping on two feet forward, back, left and right. Next, one foot at a time
in four directions. Next jumping up on a step,(approx.) six inches high. That is a sampling of some of the exercises and with each class we move up to a higher level. These women have achieved greater balance, but also, developed mental fitness and self confidence. These women look younger, feel younger and act younger. There is a "spring" in their step. Each class I hear this remark, "I never thought I could do this."
Most of the exercises are designed to have the entire body move in one direction...it is aligning one's muscles for maximum functional purpose. Note...these women are also doing isometric exercises.Last thought...these women are having fun. They learn from each other as much as they learn from me. I am privileged to be in this class. Last week I mentioned that they run the class...well it's their class.

HAVE A GREAT AND MEANINGFULL LIFE EVERYONE! Jimmy O
Reference: http://www.secondwindfitness/ film.com
email: sprint444@hotmail.com

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SENIOR WOMEN FITNESS WANT BALANCE

HELLO AND WELCOME EVERYONE! This is a running start in my weekly blog. As most of you are aware, I publish my blog on Sundays. I wanted to give all of you a "heads up." This is a fascinating and refreshing revelation (at least to me) about women and fitness. Three weeks ago I started teaching a class with an emphasis on balance. This class was open to senior men and women. Well, my class is made up of all women. Just think for a moment! I am the only man in a room full of women! So, forget about the script...the gals run the class. This is the best class I have ever taught! Fun, laughter and yes, balance exercise. I marvel at what these women have accomplished. I will give you " the highlights" on Sunday!!!
OK, so I could not wait until Sunday to get at this blog. More excited about this one than any of the previous. On Tuesday one of the women asked me if I had seen the segment on "balance," on GMA. I stated I had not. The women went on to say that GMA reported that" balance classes" were the most popular among seniors! After my class I went to the GMA website and sure enough, I read what was being reported. I will paraphrase the report: Seniors at risk...EVERY 18 SECONDS A SENIOR FALLS AND GETS HURT. EVERY 35 SECONDS A SENIOR DIES FROM A FALL. THIS IS SHOCKING NEWS. Over the past 5 years "balance" has been an important
(fundamental) part of my teaching/coaching for any age. BALANCE will now take on even more significance. Women are more aware (my opinion) of the need for balance than men. Why? I don't know. I encourage the medical field initiate programs for Seniors regarding balance. Furthermore, Insurance industry should pay for these classes for Seniors. AARP should get behind this movement. In previous blogs, I have refrained from "preaching," however, I felt I had to speak out today for Seniors. I assure all of you, I will do all I can to bring about "BALANCE" in the lives of Seniors. So, to all the women in my class...THANK YOU!

Next week I will bring to light some of the exercises these women perform in the class. Here is one teaser...hopping on one foot in 4 different directions!

HAVE A GREAT AND MEANINGFULL LIFE EVERYONE! JIMMY O
Reference: www.secondwindfitnessfilm.com
Email: sprint444@hotmail.com

TURN THE CLOCK BACK SENIORS BY.....

HELLO AND WELCOME EVERYONE! I hope all of you remembered to turn the clock back one hour. Now, if only it would be that simple to turn back the aging process...we want to be or at least feel young again! Stop, or at least slow down aging (in my opinion) begins with the mental process of "who am I", "what am I " and "the person I want to be." Then visualize what it will be like to grow into that person. Becoming, is the thrill...the excitement of realizing that your life is not over, but rather IT IS THE BEGINNING OF SOMETHING NEW AND REFRESHING! When you can actually see yourself "winning," it is at that moment your life changes...reaching out for the life you want, the life you need and the life you deserve. Our generation has never allowed failure to get in our way. Remove the word failure from your mental dictionary. Your body responds to your mental quest. Go for it now! Turn your mental and physical clock back right now. You now see yourself in a whole new light. You feel younger, you look younger, you have more energy. Your relationships with others and loved ones are much more wholesome. Your love life is stronger and better than ever. YES...YOU HAVE TURNED BACK THE CLOCK!

A side note: in an earlier blog I reported my winning in the Senior Olympics and in the process set two new Olympic records. For me it does not stop there...each week I write out my schedule for that week and right at the top I write...take one second off my 100m time and take two seconds off my 200m time. I challenge myself to be better and you should to...every day!

HAVE A GREAT AND MEANINGFULL LIFE EVERYONE! JIMMY O
Reference: http://www.secondwindfitnessfilm.com/

SENIOR FITNESS "changing"

HELLO AND WELCOME EVERYONE! So, you are in a fitness routine...a "comfort zone." We must be carefull not to step into a rut. Boredom. This is when we become lax and slack off. We can avoid this by changing our workout exercises. We also need to challenge ourselves mentally and physically. Athletes at any age, at any level of competition need to vary the routine. Coaches must be aware of this. Routine does not stimulate the mind. Mental fitness is critical...every day, every workout. When we change our routine, change our exercises, we cause a thing called "muscle confusion." We want our muscles to be able to react to change and for better results. How we react to change is the name of the game.

This past week I was asked this question... "when will I be in shape? When will I know?" My answer...on a scale of 0 to 10, let's say you feel you are a 10. At that point you have to raise the bar and start a new scale of 0 to 10. Thus, you will never be in the shape you want to be or need to be in. And why would you want to end this journey. Your mindset...THINK BEGINNING, BECOMING!

HAVE A GREAT AND MEANINGFULL LIFE EVERYONE! Jimmy O
Reference: http://www.secondwindfitnessfilm.com/
email Sprint444@hotmail.com

SENIOR FITNESS CHALLENGE!!!

HELLO AND WELCOME EVERYONE! I believe that everyone is faced with at least one challenge in their lifetime...the moment of challenge is the moment of truth. We are defined by those moments. Perhaps my greatest challenge was surviving prostate cancer. However, each week, my workout partner and I challenge "bunker hill." Thirty yards with an elevation of ten yards. This workout is every wednesday for 90 minutes, 5 sets of:
1) sprinting forward
2) sprinting backward
3) plyometric hops (both feet at a time)
4) plyometric hops ( one foot at a time)
5) high knee lifts, springing off the ground as high as you can (highfliers)
6) spinning 180's for ten yards
7) squats and leaps, holding an 8 pound ball, squat and and fire upward off the
ground lifting the ball high overhead.
8) cool down with five sprints for 50 yards at 65% of capacity.
9) stretch for 20 minutes.

One side note..I had a request to talk with and teach a group of 7th and 8th grade athletes about load and explode...speed bursts, and foot work. That was the highlight of my day. Thanks guys.

"FATE IS WHAT LIFE GIVES YOU, DESTINY IS WHAT YOU DO WITH it."

HAVE A GREAT AND MEANINGFULL LIFE EVERYONE! JIMMY O
Reference: www.secondwindfitnessfilm.com

SENIOR FITNESS MOVEMENT!!!

HELLO AND WELCOME EVERYONE! Throughout life from time to time, we all need motivation...an added incentive to achieve something worthwhile. I know that I do. That "boost" in life appears daily. We just don't recognize it. Daily, I see other people achieving awsome feats despite hardship or a physical challenge. And you don't hear them whining or making excuses. Our generation has overcome severe obstacales and life changing events. Yes...we have accomplished great things. History will judge us in the last chapter, "how are we doing now." We have worked hard and long hours. However, where is it written that we can now have a "do nothing attitude."

The "FITNESS MOVEMENT" begins with our own attitude. We need to bring CHALLENGE, EFFORT, PRIDE and WORK into our lives. Fitness is a freedom not a punishment. There is an airline commercial that states, "you are now free to move about." Our mindset should be, "we are FREE to move about." We water a flower when healthy, not after it dies. We need to nurture our life before it dies.

Senior fitness is about challenge and goals...having a workout partner...becoming. Senior fitness is a lifestyle worth achieving...not only for us, but for our loved ones and everyone else in our life.
The IMPACT that we make in life is in direct proportion to our own SELF IMAGE. We are free to be active. Bring someone along with you. Enrich your life and others who may be watching you. The energy required comes from within. Winners always meet at the finish line. To get there, begin now!

Have a great and meaningfull life everyone! JIMMY O
Reference: www.secondwindfitnessfilm.com

SENIOR FITNESS GUIDE FOR BEST RESULTS

HELLO AND WELCOME EVERYONE! Whether you are a beginner to fitness or a veteran, you need a guide for best results...THE GUIDE IS YOUR NOTEBOOK. When you and I go shopping we make a list of things to get..a to do list. when we go on a trip, we map out the best route. What most of us (people I talk with) fail to have realistic GOALS in life. Mapping out the unknown is not easy...BUT CRITICAL FOR SUCCESS. Start with your notebook...a daily notebook for your goals and results for your fitness program. Write down the amount of time you want to devote to fitness. List what you want to achieve. The exercises you need to do to reach your goals. Write down the results for each workout session. Write down your review of each week. Reference my blog for last week. Remember, your notebook must contain your goals, not some other person's. You will be amazed at how far you have come in just one month! I even put a note on the visor of my car. It reads, "make this workout my best." Suggestion...add, subtract or change your routine on occasion. Complement your fitness program with a proper diet. Yes...it is a lifestyle to live by. MENTAL FITNESS is critical. When your mind is not in the program...your body won't be either. NOTEBOOK, NOTEBOOK, NOTEBOOK!!!

HAVE A GREAT AND MEANINGFULL LIFE EVERYONE! JIMMY O
Reference: www.secondwindfitnessfilm.com

SENIOR FITNESS STARTS HERE

HELLO AND WELCOME EVERYONE! Let's start with some of the excuses for not starting a daily fitness program. I'll do it later, I think I'm coming down with something, I'll wait 'til after the holidays, my back hurts, my leg hurts, my neck hurts(not much left). I ate too much, it might rain, my knee hurts, I have to run to the store, I am waiting for a phone call. I might over do it. I'm looking for a workout partner my age. I am looking for just the right kind of exercises for me. I start every thing on the first of the month. Whew! There are more, but enough for now. You get the idea.
THE REASONS TO START NOW: YOU NEED FITNESS IN YOUR LIFE. IT IS AS IMPORTANT AS THE AIR WE BREATHE. BEING FIT HELPS REDUCE STRESS AND HIGH BLOOD PRESSURE. BUILDS BONE DENSITY. TONES THE BODY. FITNESS OF THE MIND KEEPS YOU SHARP MENTALLY. STAYING FIT ENERGIZES THE MIND AND BODY. PRODUCES CONFIDENCE. HELPS KEEP THAT (BABY FAT) OFF. DO MORE...BE MORE! MAKE YOUR LIFE MORE MEANINGFULL. TAKE A BIGGER BITE OUT OF LIFE! THERE IS NO DRESS REHEARSAL IN LIFE. THIS IS IT FOLKS...LET'S MAKE THE MOST OF IT. TO GET THERE...START HERE.

HAVE A MEANINGFUL AND GREAT LIFE EVERYONE! JIMMY O
Reference...www.secondwindfitnessfilm.com

FITNESS WAKE UP CALL FOR SENIORS

HELLO AND WELCOME EVERYONE! This is an urgent call applicable to anyone over age 50. Start your healthy lifestyle today! I began my fitness journey 10 years ago at age 60. First walking, then running, then formulating an exercise program. My new lifestyle included a healthy food plan along with exercising. Yes, I was out of shape...not even close to where I wanted to be. I postponed THE BEGINNING several times before I got mad at myself for procrastinating. I wanted to start getting fit, but kept holding back. There is an old saying, "if I am comfortable, I do not move." Two keys to my getting started...1) give up my "comfort zone." 2) my mental state had to change. So to begin, I had to replace my inactive way of life with a goal, ACTIVITY GOAL. Physical activity is driven by our mental state of mind. If we want to achieve something worthwhile in life, we have to give up something...have a goal in mind and then visualize ourselves as already being there. We begin to act and behave as though we were already there. For me the journey began. And the journey is never ending. Every exercise gives me a feeling of accomplishment...a feeling I do not want to let go. "To get there, start here...begin now."

Have a great and meaningfull life everyone! Jimmy O
Reference: http://www.secondwindfitnessfilm.com/

FIGHT VS CANCER MOTIVATES SENIOR OLYMPIAN

HELLO AND WELCOME EVERYONE! For those of you who are new to my blog...a few thoughts to bring you up to date. I workout 6 days a week...approximately 90 minutes of high impact each. My training is more intense than a competitive event. I compete in track and field (5 events), tennis, racquetball and martial arts and play on a local softball team. As a survivor of prostate cancer, I dedicated my training for the Senior Olympics to cancer victims and survivors. That was and will continue to be my incentive.
THIS WEEK'S WORKOUT consists of 11 drills with emphasis on 1) fast twitch, 2) explosion, 3) speed burst. The three are consistant with every workout 3 days a week. Monday, Wednesday and Friday. Monday and Friday on the track and Wednesday up hill. Every exercise I do on the track, I do up hill. I call it bunker hill. 30 yards long with a 10 yard rise from the foot of the hill to the top. Bunker hill helps me develope the power I need in sprinting. These are the drills: plyometrics, running up stairs(50 steps), speed bursts, 50% speed for 10m, then full speed for 40m. Ladder, lateral jumps, kangaroo jumps (10 yards), ball toss (toss the ball back over my head, turn and sprint to the ball and catch it on the first bounce.Squat jump( holding soccer ball in my hands, squat, bend knees and touch ball to the ground and jump and stretch arms overhead). Sprinting forward and backward, 10 yards each way, 10x. Barefoot grass sprinting, (50m). This helps your feet and for explosive sprinting.
Developing "start quickness" I sprint up a 10 yard incline of 3 feet and then another 10 yards. This exercise forces me to develope proper form in my starts.
SPECIAL NOTE: In order to develope "fast twitch muscle fiber" your feet cannot land and "stay" on the ground. As soon as your foot hits the ground , UP. It's POP, POP, POP. 5 REPITITIONS to each set. Bunker Hill helps develope power in my sprinting. On Tuesday and Thursday I do yoga and pilates and hit the weight room. Saturday is a mix of the drills for the week. That's it for this week.

Have a great and meaningfull life everyone! Jimmy O
Reference: http://www.secondwindfitnessfilm.com/

SENIOR FITNESS FEVER -CATCH IT!!!

HELLO AND WELCOME EVERYONE! WOW! It's great to be alive, fit and healthy. Today I will cover two subjects: 1) Senior Olympics (from a different perspective) 2) breaking down my workouts, (part 1)
1) Senior Olympic perspective. All Olympic competitors have their sights set on winning. I know I did. That has to be the mind set of any competitor. By now most of you know I dedicated the '08 Senior Olympics to cancer victims and survivors. I am a prostate cancer survivor. I believe that many of us have something that drives us besides being on the medal stand. For me, it was fighting for all of us against cancer. For me the Senior Olympics means more than appearing on the medal stand. I hope some day I can wear a medal that reads "cancer is dead." This year I am adding other worthy causes...the fight for the lonely (fight against depression), the homeless and the abused. So, whoever you are, fight for another day. Never, ever give up on yourself.
2) breaking down my workouts. Each month I draw up my game plan. I write down the exercises and drills I will emphasize for the month. Then I will highlight 3 drills I want to work on for each week. I may have 25-30 drills for the month. In addition, I have basic or anchor drills that I MUST DO in every workout through out the year.
Next week...breaking down this month and this week with the exact drills.

HAVE A GREAT LIFE EVERYONE! JIMMY O
Reference: http://www.secondwindfitnessfilm.com/

SENIOR GOLD RUSH

HELLO AND WELCOME EVERYONE! Believe it! Seniors age 50 and over are rushing into the "world of fitness." But it does not stop there...more and more Seniors are entering the sports world and competing in their favorite events. This past week I received more calls than ever from not only Seniors, but from high school coaches. Seniors wanting to work out with me and coaches wanting me to speak to their teams. Excitement? YES! Rewarding? ABSOLUTELY!

I now feel there is a need to fill a void in sport specific training for Seniors....a challenge that I am going to address immediately. Also, I will organize and implement a speed training camp for young men and women as well as Seniors. This will be a great undertaking...one that I welcome, "training on wheels." Progress reports will show up on my blog.

Have a great life everyone! Jimmy O
Reference: http://www.secondwindfitnessfilm.com/

SENIOR FITNESS NEWS

HELLO AND WELCOME EVERYONE! The world of fitness, sports, training, workout and healthy life style is often times intimidating and confusing to most...particularly for the beginner. Also, as we age we tend to back off when tempted to try something new. I encourage everyone to try something different or new. Starting with the SENIOR OLYMPICS, SENIOR GAMES and THE MASTERS. These organizations sponsor games and events for everyone. There are more organizations, but start with the three mentioned. Go online and check out the events for your state. By attending or participating in some of these events you will meet others with the same interests and gain an inner confidence. Don't let another day go by without fully exploring the world of sports. One of the fastest growing sports is Pickleball. CHECK IT OUT!

A final thought regarding exercises. All exercises should be done with a specific purpose in mind, including warm up and cool down. A healthy life style does not cost...it pays.

HAVE A GREAT LIFE EVERYONE! JIMMY O
REFERENCE: www.secondwindfitnessfilm.com

SENIOR SPRINT FOR GOLD

HELLO AND WELCOME EVERYONE! WOW, what a week! The olympics in Beijing, China and the Senior Olympics. I dedicated the '08 Senior Olympics to all cancer victims and survivors. I am a survivor of prostate cancer. The results...I won the gold in the 100m and the 200m. Silver in the LJ and bronze in the HJ. I have been bothered by a hamstring problem in my left leg for the past 10 months. My legs came through in flying colors. The tendenitis in my right arm forced me out of tennis and racquetball. I could not grip the racquet. All in all I was happy with my performance and results. I met some great people and all were great competitors. I am so impressed with the athletic ability of seniors. Many are in pain daily and yet they fight through the pain. Society should honor seniors for the effort put forth. It is so rewarding to see people in their 60's, 70's, 80's and 90's competing.

So what's next...for me, training for next year....6 days a week. I qualified for the nationals to be held in June '09 in San Fancisco, CA. Also, I will be speaking to various groups on health and fitness and conducting clinics for athletes and competitors of all ages. To schedule an appearance, email me at sprint444@hotmail.com.

Have a great life everyone...Jimmy O
Reference:www.secondwindfitnessfilm.com

SENIOR HEALTH DECISIONS

HELLO AND WELCOME EVERYONE! One's life takes many detours with lots of ups and downs and at times "upside down." We worry about things we can't control. Stress takes over our mind, body and spirit. Self induced paralysis takes over. Stress causes so many other mental and physical ailments in our lives. DECISION TIME! Reach deep inside yourself...change your thinking...one thing at a time; one day at a time. Exercise your mind and your body. Either YOU take control or you allow outside forces to control you. Write down your goals and visualize yourself reaching your goals. Every day you move closer to who and what you want to be. Get up and begin your recovery now. It is a matter of life and health. Make your 911 call to your inner self....now.

HAVE A GREAT LIFE EVERYONE! JIMMY O
Reference: www.secondwindfitnessfilm.com

SENIOR FITNESS CHALLENGE

HELLO AND WELCOME EVERYONE! I have often thought that perhaps we (seniors) let the word "old " get in our way.... of getting fit, getting in shape, having fun and reaching a healthy life style. We need to replace the words "I can't" with "I can." WE CAN AGE, BUT WE DON'T HAVE TO GET OLD! Put goals back in our life. CHALLENGE ourselves to reach out and take a bigger bite out of life. Each day I ask myself this question; "what are my physical limits?" I am finding out that I can actually do more than I thought I could. Get a stop watch. Use it when walking, running or sprinting. Do more push ups and sit ups. Finding our "limits" is a wonderful and exciting journey! In everything we do, reach out for more, set the bar higher. Greet each challenge with a smile. Remember the roads to fitness, better health, and a better life will always be under construction.

Have a great life everyone! Jimmy O
Reference: http://www.secondwindfitnessfilm.com/

WALK, DON'T RUN

Hello and welcome everyone! Monday through Saturday I work out for 90 minutes at a local high school track. During this time period I see about a dozen men and women walking and a few are jogging. When I ask why they are at the track...their response, "to exercise." Then they add..."to lose the tummy." During any given week I am able to talk with 20 to 30 people. Many are beginners to the exercise world. In one of my earlier blogs I discussed the benefits of walking when trying to lose tummy fat. The added benefit...you trim and tone your entire body. You realize (see) the benefits in 7 days when you walk 30 minutes a day. Beginners start with a leisure walk and gradually pick up the pace. In the second week you may want to jog for about 30 yards, then walk for 100 yards. Vary your exercise routine. By the third week you may even try walking with a half pound weight in each hand, moving your arms up and down as you walk. During a 30 minute walk you should drink at least 6 oz of water. Add lemon juice in your water. When the humidity is high, you need to drink more water. We lose up to 30% of muscle power in high humidity. Walking is much more beneficial for "tummy weight loss" then sit ups or crunches. Words to live by...WALK! WALK! WALK!

Have a great life everyone! JIMMY O
Reference: http://www.secondwindfitnessfilm.com/

EXERCISE ADDS LIFE....

HELLO AND WELCOME EVERYONE! I am not sure if exercise adds years to your life...but I know exercise adds life to your years. As I see it...our society has evolved toward a reliance on
" a push botton " life. Work, patience, planning , goals and challenge have taken a back seat. The syndrome of "I want it now" and "I can't do it" and " I don't have time" are dominate factors in our society. Many of us really do not know what it feels like to feel good...to actually feel healthy. I believe STRESS is the culprit. We tend to mistake activity for accomplishment. We don't feel good about ourselves. Exercise lowers the stress level and helps reduce and even eliminate so many other ills and ailments. The impact we make on our lives and the lives around is in direct proporation to our own self image. Think about it. To get there, start here.

Have a great life everyone! Jimmy O
Reference...www.secondwindfitnessfilm.com

SUPPLEMENTS/HEALTH TIPS

Hello and welcome everyone!
The era of drugs, supplements, diet pills and other aids continues to make headlines. The sports world and athletes of all ages (including grade school kids) are affected by choice and peer pressure. More and more athletes are taking viagra. Viagra? Yes...supplements that dilate blood vessels. When blood vessels relax and widen more blood flows to the muscles at work...more blood means more oxygen and nutrients are being pumped to the muscles. This is known as vasodilation.
Well guess what...researchers are now telling us that watermelon will produce the same results.
Countless exercises and countless supplements and countless opinions tend to confuse us. Whenever I ask people this question, "do the supplements your are taking, really help you?" The answer is "I don't know."
Recommendation...select the exercises best suited for you and the results you want. Before taking any supplements consult your physician and select a health food store with knowledgable personnel. Ask questions! Making wise decisions regarding your health does not cost..it pays.
I AM NOT CERTAIN EXERCISE ADDS YEARS TO YOUR LIFE...BUT I KNOW IT ADDS LIFE TO YOUR YEARS.

Have a great life everyone! Jimmy O
Reference: http://www.secondwindfitnessfilm.com/

FIRST TO THE FINISH LINE

Hello and welcome everyone! And...Happy 4th of July! This is a special year...the Olympics in China and the Senior Olympics and Senior Games going on in every state. Someone asked me why the Senior Olympics is every year and not every four years. I said, "because we could all be dead in four years." We, meaning all of us geezers.
QUESTIONS from some of our readers: "Can seniors actually gain speed? Can we put on muscle ? Can we build stamina? Does cross training really work?" And the answer is...YES! Proper diet, training and exercises geared to what you want to accomplish, heart and will power. This is an every day practice. "We can age, but we don't have to get old." A final thought...I like to compete against younger people. Challenge is a great exercise for mental toughness.

Have a great life everyone! See you next week. Jimmy O
Reference...www.secondwindfitnessfilm.com

SENIOR OLYMPICS PREP TRAINING

Hello and welcome everyone! Excitement is in the air. My focus is like a laser beam. My notepad is filled with the day by day exercises I need to do for each event. Each exercise has a purpose. Remember the old saying, "never mistake activity for accomplishment." Each day, before I step onto the track, I know exactly what I have to do. After all these years I still get butterflies when I step on the track and lace up my spikes.
Let's go back a little in time...healing my pulled hamstring was a mental strain on me. Each two hour training session now includes 30 minutes of stretching and warmup exercises. I also stretch during and after my workout. After each workout I iced both legs for 15 minutes each. I also used a" heating " method for both legs. I would apply castor oil on both legs. Then wrap a warm wet cloth around each leg. Then place the heating pad in a plastic bag and warp the pad around each leg and then warp a towel around the pad. One leg at a time for 30 minutes each. All I can say, it works. Now the mental aspect...I can consentrate fully on my training. I run each sprint as though I was in an event. My track exercises include sprinting 50m, 100m, 200m and 400m. Also, I do plyometrics for 30 minutes twice a week. The same for running up and down bleachers and sprinting uphill. As a sprinter, I want to develop "fast twitch" muscles. So, to sum up: 1) get organized 2) have a purpose, write down what you need to do 3) do it, get started 4) don't cheat on yourself 4) never, ever slack off. If you quit in training, you will quit or give up in the actual event. I believe this applies to any sport as well as life itself. Mental fitness, then physical fitness. FIRST TO THE FINISH LINE.

Have a great life everyone...Jimmy O
Reference: www.secondwindfitnessfilm.com

SENIOR OLYMPICS COUNTDOWN

Hello and welcome everyone! Happy Father's Day to all the dads.
This week's blog and next week I will focus on my training and the changes I had to make regarding my preparation. The prep changes will include the healing of a nagging pulled hamstring . Also, I will discuss the mental aspect of my Senior Olympic journey.
I played a doubleheader softball game yesterday...went 6 for 6. My batting average for the season thus far is 900. Most of the seniors playing softball are great players.
I am going to do some running this morning and lots of stretching...then grilling out with family and friends.
HAVE A GREAT DAY AND A GREAT LIFE EVERYONE! Jimmy O
reference: www.secondwindfitnessfilm.com

FITNESS OUTREACH

HELLO AND WELCOME EVERYONE!
Yesterday (Saturday) I worked out at a local high school track and was impressed with the number of people already on the track and the infield. I inquired as to what was going on and was told it was the "relay for life," a cause for fighting breast cancer. Women, men and children wearing shirts for the cause and most striking were the shirts with "survivor" in bold print. I was allowed to workout but I found myself visiting with many regarding cancer.
Being a survivor of prostate cancer I could connect with everyone there. After my workout, fitness and striving for a healthy lifestyle took on greater significance. Most of us have some physical or mental challenge in life or we are hurting from something. Perhaps it time to do more than just working out. I wonder what would happen if we invited others to join us. We need an "outreach" mentality....it is not only our responsibility but we have an obligation to do so. It is part of healing, becoming whole and yes surviving. Perhaps this is what "spirit" means in mind, body and spirit. I hope so. Sharing this, I just feel better about myself.

Have a great life everyone! Jimmy O
reference: www.secondwindfitnessfilm.com

FITNESS FUN

HELLO EVERYONE AND WELCOME TO GEEZER FITNESS!
After a tough but great week both mentally and physically in my prep work for the Senior Olympics, four tennis matches and two softball games on Saturday, I wanted to do something today, my day off from training...something fun. I am going to get in my car and get on one of those back roads...a dirt road. Stay on that winding dirt road no matter where it leads....and then take a walk through the woods. Get as close to nature as I can. Let it soak in...inhale the fresh, clean air. And a side note...reward my mind, body and spitit. Yes fun...and lots of it. Join me, at least in spirit.
Have a great life everyone! Jimmy O

Reference: www.secondwindfitnessfilm.com
Email : sprint444@hotmail.com

PEAK PERFORMANCE

Hello everyone! Welcome to your health and fitness RX!
Over the past 8 months we have covered alot relative to fitness and experiencing a healthy life style. We have looked at various ways to exercise...all the way from the beginner to the accomplished athlete including my exercise program for the Senior Olympics. Today I will highlight some of the "roadblocks" to health and fitness.
Roadblocks to a healthy life style:
1) eating the wrong foods...the proper diet is not a punishment, but rather a reward for making the right desision. No fried foods, sugar, gravy, syrup, white bread and flour and processed foods.
2)not getting at least 8 hours of sleep.
3) stress...in my opinion, the #1 cause preventing good health. Stress causes so many other ailments. Some people have endured stress most of their lives, so much so that they feel it is "normal" to have chronic aches and pains. It is not normal!
4) not having a regular and consistant exercise plan.
5) lack of preparation both physically and mentally.
6) a lack of goals and writing down your progress.
7) lack of exercise preparation...warmup and stretching. As an athlete, my #1 fear is injury. I now need at least 20 minutes of stretching before starting my exercise program or a competitive event.
A HEALTHY LIFE STYLE DOES NOT COST...IT PAYS!

Reference: www.secondwindfitnessfilm.com
Have a great life everyone...Jimmy O

SENIOR OLYMPIC TRAINING

Hello everyone and welcome my Senior Olympic training.

I realize that I touched upon my olympic training in an earlier blog. This is an update. Now most of my training is outdoors. In fact I am working out with a local highschool track team. I have often stated that mental fitness is as important as physical fitness. This is especially true when preparing for a competitive event. So with a little over two months before the Senior Olympics, my focus is like a laser. Yes...my "game face" is on. My mind set is as follows:

1) My training sessions must be tougher than the actual event.

2) Test my limits...force myself to reach my limits.

3) Reach my peak performance about two weeks before the olympics.

I work out six days a week. Only walking on the seventh day.



Day one...isometrics, tennis, upper body lifting, practice HJ and LJ and finish with two hours of tennis.
Day two..isometrics.On the track for two hours. Plyometrics, 10 speed bursts (40m) each. Then 10 100m out of blocks.
Day three..isometrics, upper body lifting, practice HJ and LJ, two hours of tennis or racquetball.
Day four..isometrics, then on the track for two hours. Repeat day two but replace 100m with 200m
Day five...isometrics, upper body lifting practice HJ and LJ.
Day six...isometrics, then on the track for two hours. 10 speed bursts and 5 400m. Play softball game.
Day seven...walk for one hour.

Summary:Once a week I get in one hour of sprinting uphill. 40m with a 30m incline. My warmup is for 30 minutes and my cooldown is for 15 minutes. I pulled a hamstring in october and it has taken until April 10th to get it right. Injury is what I have to guard against.

Reference...www.secondwindfitnessfilm.com
Have a great life everyone! JIMMY O

ISOMETRIC TRAINING (part two)

HELLO EVERYONE AND WELCOME!
In part one I introduced you to isometrics with focus on legs. Three to five minutes for stretching. The amount of time for each series is two to three minutes.

ISOMETRICS...ARMS: The amout of time would be the same as for legs. Three sets each.
Biceps...either use the same "fixed object" as you did for legs or place one end of the band under your right foot. Now place your right hand at the other end of the resistance band and raise your right hand just above your waist and hold for 15 seconds.Palm of hand is facing up. You are using about 70% of your strength. Now the left arm and if you are using your foot at one end of the band, hold with left foot for the left bicept. Now, next exercise, starting with your right arm, lock wrist and elbow, palm down and raise arm chest high and hold for 15 seconds. Now your left arm. Three sets each . This exercise will not only tone your forearm and shoulder but, you will strengthen both. This is also a great exercise for those of us who compete in softball, tennis, racquetball and golf. Now with your back to the stretch band reach down with your right hand, wrist and elbow locked, with palm facing up, bring arm forward past your body to just above your waist and hold for 10 to 15 seconds. Always remember no slack in the band when starting. Try and do three sets each.

And there you have it folks. Alternate for six days and rest the 7th day.

Next blog...Senior Olympic training
I am finishing this blog on Mother's day...so to all the moms...have a great day!
Reference www.secondwindfitnessfilm.com
Have a great life everyone! Jimmy O

ISOMETRIC EXERCISES (PART 1)

Hello everyone and welcome to isometric exercises. Anyone can benefit from isometrics...builds speed and strength. And if you play or compete in sports, these exercises will enhance your performance.
TIPS:
1) perform about 5 minutes of light stretching (arms or legs) before starting.
2) have a watch handy
3) do not strain...only 60-70% of your strength
LEGS:1) tie one end of the band around an immovable object, place your right foot inside the loop with your back to the immovable object. Make sure no slack exists in the stretch band. Lift your right foot about 12 inches off the floor and then extend your right leg forward (your knee is not quite waist high) and hold for 10-15 seconds. Your leg may tremble...that's normal. Now do the same with your left leg. 3 sets each leg. 2) Lie on your stomach with feet pointed toward immovable object and with right foot in the loop and knee staying on floor, flex right leg up and hold for 10-15 seconds. now the left leg. 3 sets each leg. 3) Now facing the immovable object, standing, place right foot inside loop..no slack in stretch band, and extend right foot back about 6 inches and hold for 10-15 seconds. Now the left leg. 3 sets each leg. You have now completed exercises for your quads and hamstrings

Next week...arms.
Reference: www.secondwindfitnessfilm.com
SPRINT444@HOTMAIL.COM

HAVE A GREAT LIFE EVERYONE! JIMMY O

ISOMETRIC TRAINING

HELLO EVERYONE!

Hope you are ready to get started! Build strength, energize your body, get in shape and tone your body in less than two minutes a day and without weights. How you ask? Read on! "Iso" means equal or the same and "metric" means length. Isometrics in this reading pertains to muscle, involves tensing muscles against other muscles or against an immovable object while the length of the muscle remains unchanged. Perhaps isometric training can best be defined as "sustained contraction" of a muscle over a certain period of time where the length of the muscle remains unchanged. Because of the number of new training products and techniques in the market today, the use of isometrics is overlooked. For any of us to gain an appreciation for the benefits of isometric training, we must understand the basic principles of muscular contraction. Skeletal muscles consist of three major fiber types.
1) Slow twitch fibers...for strength and endurance of a muscle.
2) Intermediate twitch fibers...possess qualities of both slow and fast twitch fibers.
3) Fast twitch fibers...responsible for the speed of muscular contraction.
All of these fiber types are arranged into groups known as "motor units."
With isometric exercise, a muscle opposes some form of resistance and is contracted to a certain length and held for a certain period of time..usually 10 to 15 seconds.There are no repetitions required as in weight training. Usually resistance training involves weights, etc. With isometric training we use the stretch exercise band. OK, but how does it work? When you stretch a rubber band and then release one end, the band contracts back to you with great speed. NOW WHEN YOU TAKE A LARGE RUBBER BAND THE ELASTIC PROPERTIES THAT EXIST WITHIN THE RUBBER BAND ARE BEING "DOWNLOADED" OR "TRANSFERRED" DIRECTLY INTO THE MUSCLE THAT IS OPPOSING IT. SO YOU ARE TRAINING YOUR MUSCLES TO RESPOND EXACTLY LIKE THE RUBBER BAND. MUSCLES CONTRACT WITH GREAT SPEED WHEN STRETCHED...THE REASON...MUSCLES ARE ELASTIC IN NATURE AS WELL. So next week have your stretch (resistance) band ready for the isometrics exercises.

Reference: www.secondwindfitnessfilm.com
e mail...sprint444@hotmail.com

Have a great life everyone...Jimmy O

THE "PORTABLE GYM" (part 4)

Hello Everyone! Over the past two weeks we have talked about the the exercise ball and the folding chair and today we will focus on the stretch band...all three are intergal parts of the "portable gym." There two types of stretch bands and both are color coded. Color determines the amount of resistance. There is not a "standard" regarding color with respective manufacturers. Start with a light to medium resistant band. You can select a band with a hand grip on each end (stretch cord) or without hand grip. Cords being round and bands being flat. My suggestion...one of each. Let's get started!

1. Standing position...tie one end of the band to an immoveable object (door or table leg) and grip the other end with one hand. Make sure you take the slack out of the band or cord . Now put some added tension on your band or cord with arm out in front of you, elbow and wrist locked, now move arm from the front of you in an outward motion. In slow motion perform this exercise ten times. Now reverse the motion, standing sideways to to stationary object with your arm going across your body. Arm and wrist still locked. Change arms in each position of exercise. When using the cord slide one handle between door and frame, then close door. When using band tie one end around handle.


2. Sitting position...you can do the same exercises. From a sitting position. You can use the floor, chair or exercise ball. Using the exercise ball while doing arm or leg exercises you will also develope balance and strengthen your core muscles.


3. While standing, or sitting you can work your legs and arms. You will also be working your shoulders and your back. From a standing position or sitting , grip each end with your hands and standing on the band or cord raise both arms up to shoulder height or above your head . You can do the same thing from a seated position. Make sure you have enough tension on the band or cord. Legs can be straight or knees bent.

Each exercise is designed to be 3 dimensional...straight arm or bending at the elbow , Straight legged or bending at the knee.

Once you get the "hang" of it, the "portable gym" exercises can take up to 60 minutes. A great workout for anyone. The length of time is up to you.

Next week...Isometric workout!

Reference...www.secondwindfitnessfilm.com

email...sprint444@hotmail.com

Have a great life everyone! Jimmy O

PORTABLE GYM (part 3)

Hello everyone! A reminder...in addition to the exercises that I cover in this blog, there are many more that you can do. Do not limit your exercises to what you read here. Be creative!

The exercise ball. You may want to be next to a wall, chair or table when using the ball, especially if you are new to this exercise.

1. Sit on the ball, then start moving your feet away from the ball...as you do so the ball will move to the center of your back, almost to your shoulders. Now let your shoulders and neck lay on the ball, your head will be slightly lower than your upper back. With your knees bent slowly roll back and forth. Your feet do not move. This exercise will massage your back as you are looking up to the ceiling. Getting back to the sitting position, begin to move "walk" your feet closer to the ball. Do this exercise for about two minutes. Also consider sit ups (crunches) with the ball at your lower back.


2. Spinal flexion..lying on your stomach over the exercise ball. Drape body over ball and relax. slowly roll back and forth to stretch out the spine.


3. Standing with your back to the wall, place the exercise ball between you and the wall with the ball at your lower back. Pressing against the ball begin to lower yourself until the ball is now at the upper part of your back. Repeat and try and complete 3 sets, 10 to each set. This is a great exercise for your legs and your back.


4. Laying flat on your back, legs straight out in front of you and arms stretched out on the floor and over your head with your hands holding the ball. Now bring your arms and your legs up to the center of your body and place the ball between your legs, between your ankles if you can and go back to the original position. Now come back up with arms and legs meeting at center of your body. Now your hands reach and take the ball. Do three sets with ten to each set. This is a great exercise for your legs and back. To start with, do three sets, five each set; as you get better do ten to each set.
5. Reference #two. From this position move your hands away from the ball until only your feet are on the ball...go into a push up stance and do push ups...three sets with ten for each set.
6. Hamstring exercise with exercise ball...Lie on your back with your feet flat on top of the ball. Throw your hips high into the air and them up in the air and leave them up-as if you weren't able to bend at the waist or hips. Hold until you can't hold any longer. Do three to five sets.

There you have it folks... using the exercise ball. Being creative, you will think of more exercises. Always feel free to call me or email me regarding these exercises. Many of you already have.

Reference: http://www.secondwindfitnessfilm.com/

E mail...sprint444@hotmail.com

Have a great life everyone! Jimmy O

PORTABLE GYM (part 2)

HELLO AND HAPPY EASTER EVERYONE! Spring is here...new life...the mind, body and spirit energized! You have a spring in your step. That quick smile is ever present. Your confidence reaches a new level. Let's get started with that folding chair you found in the basement.

1. Stand behind the back of the chair, lean forward placing your hands on the seat and as you are bent forward you will feel the stretch in hamstrings. Stretch and hold for a count of 30. Do this 5-10 times.
2. Place your hands on the back of the chair and stand 6-8 inches from the chair. Now swing your right leg from side to side in front of you 5 times. Now your left leg. Do this 3 times each leg. You are facing the back of the chair.
3. Stand sideways to the back of the chair and with your left hand on the back of the chair, reach down with your right hand, grab your right ankle and pull up until your right heel touches your buttocks. Now alternate with your left leg. Both legs 3 times to the count of 20 each time.
4. Now sitting down, raise your knees and then straighten your legs and hold for the count of 10. Do 3 sets, more if you can.
5. Now, still sitting and with both hands on the chair, lift your body up and hold for the count of 10. do this 3 times; even if you can't lift your body, it is a good exercise.

Remember: only do what feels comfortable. Speed is not of the essence. This exercise should take 20-30 minutes.

Next blog...the exercise ball.

Reference: http://www.secondwindfitnessfilm.com/

HAVE A GREAT LIFE EVERYONE! JIMMY O

PORTABLE GYM

Hello and Happy St. Patrick's Day everyone!
I am appalled at the amount of money being spent on fitness equipment as opposed to fitness. Would you buy a 50,000.00 car without knowing how to drive? Park it and then cover it? Yet that is exactly what many are doing today. Thousands and thousands being spent on equipment and not being used. Many of us just want to be "trendy". Oh, don't forget the fitness room we built to house that equipment. Basically, most of us did not know how to use the equipment or we just lost interest. Today I will share with you my thoughts on investing less than 30.00 dollars...."the portable gym." Greater value, results in less the time, and fun. Reminder...we tend to do things that are fun to do. There is a child in each of us...if only more of us could find that child. THE PORTABLE GYM...1) a folding chair 2) exercise stretch band 3) exercise ball. That's it? That's it folks!!! Everyone should have a simple folding chair. The ball...a 75cm or 85cm. Exercise stretch band. All stretch bands will be color coded. Color denoting the amount of resistance. Caution...each manufacturer uses a different color (so it seems) for resistance. Most people start with a low to medium resistant band. Next blog...HOW TO USE.

REFERENCE: http://www.secondwindfitnessfilm.com/

HAVE A GREAT LIFE EVERYONE! JIMMY O

REVERSE AGING PROCESS

Hello everyone! One of my favorite sayings is this..."we can age but we don't have to get old." You and I know many people who seem to have discovered the fountain of youth. Many men and women of all ages and in particular seniors have endless energy and compete in sports and active in their repective communities. Physically and mentally challenged people find a way. People who exercise on a regular basis look, act and feel younger than their age...to that extent people have reversed the aging process. Did you ever look in the mirror and shout "what the heck happened?!" In many respects the fitness process and one's faith are quite alike...we have to work at it again and again and again. It is a lifetime process. We wouldn't think of skipping our meds. Regular fitness is the natural RX for a positive and healthy lifestyle. We practice our faith...we must practice fitness. Funny how some people view fitness as a penalty for living...being able to attain and sustain a healthy lifestyle is our reward for placing a value on one's life. There is no dress rehearsal...this is the real thing folks. This was the message that I delivered in my speeches this past week. Next week.."the portable gym" and isometric training.

reference: www.secondwindfitnessfilm.com

HAVE A GREAT LIFE EVERONE! JIMMY O

BLOG IN REVIEW

HELLO EVERYONE! I BEGAN THIS BLOG SITE IN OCTOBER OF 2007. SO, JUST AS IN A FITNESS PROGRAM, IT IS NECESSARY AND PRACTICAL TO RECAP. WE HAVE ADDRESSED THE IMPORTANCE OF GOALS, SAFETY, MENTAL AS WELL AS PHYSICAL FITNESS, CHECKPOINTS, PARTNERSHIP, BEING CONSISTENT AND HAVING FUN. FOR SPECIFIC CONTENT REVIEW PREVIOUS POSTS.
OVER THE PAST FOUR WEEKS I HAVE BEEN INVITED TO SPEAK TO SEVERAL CIVIC AND SENIOR GROUPS ON THE SUBJECT OF THE SENIOR OLYMPICS, FITNESS STARTING POINT AND LIFESTYLE. SENIORS ARE REALIZING THAT BEING IN YOUR 70's OR 80's DOES NOT MEAN THAT LIFE IS OVER. WE CAN GET "IN SHAPE" RIGHT IN OUR OWN HOME BY USING THE "PORTABLE GYM." EFFECTIVE AND PRACTABLE. DURING MARCH I WILL ILLUSTRATE THE USE OF THE "PORTABLE GYM".
REFERENCE: http://www.secondwindfitnessfilm.com/

HAVE A GREAT LIFE EVERYONE, JIMMY O

TRAINING WHEELS

Hello everyone! I am very excited to announce my new venture...."Training Wheels." For quite some time now I have recognized that for whatever reason many women and men of all ages do not want to join a fitness club. So "Training Wheels" will travel to you and to corporations, civic clubs, sports clubs such as golf and other organizations. Training/fitness on wheels...it worked for Tupperware, why not fitness. I also think its time to begin using the term "healthy lifestyle" versus training, workout and fitness. Those words tend to be confining. I believe a healthy lifestyle encompasses the total person as opposed to a particular muscle group. Healthy lifestyle concentrates on the mental, the physical and the food choices we need to make. Attaining a healthier lifestyle should be exciting, fun and inviting. The body we have is the only one we will ever have...let's take special care of our body.

"PERHAPS THE GREATEST THREAT TO OUR HEALTH IS A LACK OF MOVEMENT". Well being, wellness and care should be accessible to everyone.

For more info reference:www.secondwindfitnessfilm.com
Call or write: 231-750-5643/sprint444@hotmail.com.

Have a great life everyone...JIMMY O

OLYMPIC TRAINING (part 2 )

OLYMPIC TRAINING (part 1) Presented an overview of my training agenda...the physical part inclusive of exercise routine and duration of each exercise.
Today I will focus on the mental aspect of a fitness/training program...specifically, my mental exercises. I base my feelings for mental fitness on the following : personal experience, obsevation of athletes in any age group and any level of competition and listening to athletes over 7 decades. Most people,( whether it be in fitness, exercise, driving to work or life in general) tend to find a comfort zone, create a routine for activities. Some take it a step further...they get into a rut. A rut is convenient, we don't have to think...we become robotic. When that happens routines become boring, life becomes boring, we become boring.

WE MUST STEP OUT OF OUR COMFORT ZONE! Question: Will my training/workout program accomplish the desired results? There is more to reaching a goal than workout, train, counting, scales and stop watch. In the competitive arena the physical abilities of each are about equal. The difference is the mental toughness. Mary Decker Tab, former world and US record holder in the 1500 m. was asked, what do think about before you race? Mary responded " I think about everything that can happen during the race. I see myself running the race and I visualize myself winning." All the way back to her training for the event Mary saw herself winning. Visualize yourself as already being there...you begin to act and behave as though you were already there. Winning an event begins long before the actual event. It begins getting out of your comfort zone and changing your training agenda...adding and subtracting. Even though the Senior Olympics isn't until august I am already visualizing myself in each and every event. Also in this way I don't cheat on myself when doing exercises and mentally accepting new and different exercises. WARNING: make sure you have safety in mind when attempting anything new.

In summary:1) write down your goal(s).
2) variability, simplicity and meaningfulness must compliment your goals.
3) visualize yourself as already being there
4) never lose track of where you are in the process.
WINNING IS NOT LUCK, IT IS NOT JUST PHYSICAL, IT IS MENTAL TOUGHNESS.

Reference:www.secondwindfitnessfilm.com

HAVE A GREAT LIFE EVERYONE! JIMMY O

OLYMPIC TRAINING

Hello everyone! My Senior Olympic training program began in earnest on February 1st. The following is an overview:

1. Six days per week...Monday thru Saturday...three hours a day.
2. Weight lifting...lower body 2x a week and upper body 2x a week...0ne hour each session.
3. Plyometrics 3x per week...one hour each session.
4. Sprinting and speed bursts 2x each week...one hour each session.
5. Yoga...2x each week...45 minutes each session.
6. Spinning...5x each week...45 minutes each session.
7. Abs 3x each week...30 minutes each session.
8. Racquetball 2x each week...one hour each session.

As the outdoor track season draws near (April) I will change my routine. I have attempted to address some of the questions I have received over the past two months. Two other questions: Why do I train like this and do I get bored with training. No I do not get bored, I love to exercise. Simply stated...I love the challenge of training, becoming better and I hope being a role model for young and old alike. I love to compete. It is my lifestyle...a healthy lifestyle. Working out sure beats the heck out of growing up on a dairy farm as a young boy .

Have a great life everyone!

Reference:www.secondwindfitnessfilm.com

THERAPY

Hello everyone and happy Superbowl weekend! I teach a fitness class several times a week and my Friday morning class is turning out to be my favorite...35 seniors with an average age of 70. Half dozen people exercise from a chair. What a great group! I can see the eagerness and excitement in their eyes. Constant movement for 45 minutes. These seniors are serious about fitness and exercise. No fooling around no goofing off. If I make a mistake..I hear about it. They all bring a partner...someone to support the other..."come on you can do it." That is the attitude they all have. All of them come to class with an attitude...a positive attitude. Its a pleasure to be around each and every one. Mental fitness, attitude and motivation =a healthy life style. One person at a time, one exercise at a time, one day at a time. We draw strength from one another. Imagine if just one more person begins to exercise right now. Exercise and work = great therapy.

Have a great life everone! JIMMY O

Reference: www.secondwindfitnessfilm.com

fitness challenge, senior fitness, fitness trainer alert

Hello everyone! This message is directed to senior citizens (age 50 and over) and fitness/personal trainers working with that age group. After observing and working with seniors over the past 5 years I feel confident in sharing my opinion with you. Oh, I am in that age group.

Trainers....We don't want to be treated as though we are just visiting the human race and not actually a part of it. In assessing our physical fitness, it is equally important to assess our mental fitness. All of us want to get the most out of our sessions. We want to be challenged...we need more than just a treadmill for 20 minutes. Balance, coordination, hand and foot exercises, range of motion, perception and stamina are important. Some of us even need to practice going up and down a step ladder, reaching and bending. Weight training and conditioning exercises are critical. Many of us live alone, so encouraging family members or a friend to join in some of the sessions (a support group) would be wonderful. The support creates a "greater dynamic" to the process of wellness. Some trainers may already be aware of this, but may not be utilizing the aforementioned to the fullness.

SENIORS...be open and voice your feelings in your assessment prior to starting the fitness process. You know your body and how you feel better than anyone. Fitness training is not a one day thing...it is a lifetime process. No matter what age you are, you can get better and be a better person. Physical fitness begins in the mind. We need to be challenged! Leave "pity" for another time. Stop feeling sorry for yourself...do something positive for yourself before its too late. People have long admired our generation. Now it is up to us to attain yet on more goal...a FIT generation.

Have a great life everyone! JIMMY O

Reference:www.secondwindfitnessfilm.com

FITNESS BAROMETER, CHECKPOINT

HELLO EVERYONE!

WE ARE THREE WEEKS INTO THE NEW YEAR AND IT IS TIME EVALUATE OUR PROGRESS. YES...TIME TO EXAMINE OUR WEEK BY WEEK PROGRESS...OUR REPORT CARD. THE REPORT CARD SHOULD INCLUDE:

1. HOW MUCH TIME DID I DEVOTE TO MY FITNESS PROGRAM?
2. DID I STAY ON TARGET WITH MY GOALS? YOU DID WRITE DOWN YOUR GOALS DIDN'T YOU?
3. DID I EXERCISE AT LEAST 3X A WEEK FOR AT LEAST 45 MINUTES EACH?
4. AT LEAST 20 MINUTES FOR CARDIO.
5. WHAT ABOUT MY DIET?
6. DO I HAVE A PARTNER TO TRAIN WITH?
7. AM I ON TARGET WITH MY GOALS? IF NOT, WHY NOT?

REMEMBER THAT FOR MANY, A FITNESS PROGRAM IS CREATING A NEW HABIT...A NEW AND HEALTHY LIFESTYLE. REMEMBER WHERE YOU WERE, WHERE YOU ARE NOW AND WHERE YOU WANT TO BE.

HAVE A GREAT LIFE EVERYONE...JIMMY O

REFERENCE: http://www.secondwindfitnessfilm.com/

HEALTH HAZARD

HELLO EVERYONE AND HAPPY NEW YEAR TO YOU!



Perhaps the greatest threat to our health is the lack of movement. Webster defines exercise as "an act of putting into use." Lets use that definition as our premise. Getting started...to begin... is the toughest part about exercising...at any level of exercise and fitness. Why? Fear factor, (fear of the unkown) is greater than the motivation. Also, remember, if we are comfortable...we do not move. The road to fitness will always be under construction...our health, is in large part, dependant on our mental fitness. If we think politics is confusing, take a hard look at the world of fitness. Supplements, diet pills, fitness centers, home fitness programs, cardio, pilates, yoga, tai chi, aerobics, anaerobic exercise, running, walking, work and family schedules and so on. Whew! No time...yah thats it. Wrong! When our health is at stake...we make time. Some closing thoughts...for starters...walk, jog, bike, stretching and do some research regarding types of exercise. Talk to others including your physician, find a partner to push you a little. One final thought...exercise for 30 minutes a day 7 days week for 30 days and you will be a winner! FIT, FIRM, HEALTHY, AND ENERGIZED! HAVE A GREAT LIFE EVERYONE! JIMMYO



Reference http://www.secondwindfitnessfilm.com/