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