Hello and welcome everyone! Today, let's try and answer questions or concerns from you the
reader.
Your questions:
1) how can I gain better balance? start by walking around the house in your stocking feet. Then walk on your toes for about 10 seconds at least 3 times a day. While standing on your toes,
close your eyes. Not so easy, is it. We have more strength on the inside of our foot than the
outside. Get an exercise ball, 75cm or 85 cm. Use the ball while watching TV, at your desk and
at your computer. Women from my "balance your life" class have replaced the chair with the exercise ball at work and home. As your balance improves, lift one foot off the floor. Alternate which foot stays on the floor for a minute or two. By strengthening your core muscles you will gain better balance. You will notice an improvement from this daily exercise within 3 days!
2) how important is breathing? Proper breathing, posture and technique present the
foundation of all exercises. Exhale at points of resistance. Deep breathing is a must. As we age
we tend to take shorter breaths. Practice deep breathing. Inhale and hold for at least 10
seconds several times a day. Get that TOXIC OXYGEN out of your system.
5) what about supplements and what should I take? Caution first. The FDA has ordered
Hydroxicut to be removed from the stores. This supplement was designed to get rid of the
tummy fat. It was harmful to your body. Diet pills, a multi Billion dollar a year business...
very dangerous to your body. In our quest for a beautiful body, we are putting poison in our
system. The side effects are very harmful. My suggestion... consult your physician. Ask
yourself...why do I want to take a supplement in the first place? You may need a supplement,
however, do your home work. Remember, in life there is no dress rehearsal. Don't take a
chance. I tell my clients to start with healthy eating first. We are what we eat. Exercise is
vital, with or without supplements. A healthy lifestyle does not cost, it pays. Oh, by the way,
olive oil should be a daily supplement. Next week, some home remedies for aches and pains.
To all the moms...Happy Mother's Day!
Have a great and meaningful life! Jimmy O
Reference: www.secondwindfitnessfilm.com
E mail: sprint444@hotmail.com
Sunday, May 10, 2009
Sunday, May 3, 2009
get "IT', get 'IT!"
Hello and welcome everyone! Where does the time go? It's May already! Here is a "gut check,"
what did I accomplish last month? How is my fitness program coming along? Here is a test...
write down the things you accomplished last month. Then write down the things you did not
accomplish. Oh oh! Time to "retool." A VIEWPOINT...fitness and conditioning programs tend to get caught up in a numbers game. We attach a number to each exercise; like 10 or 15 and so on.
Some of us are in a hurry to work the stopwatch. Others, who exercise on a track will pick out a certain spot on the track and feel if they get to that spot they are doing well. That practice is
"mind conditioning" in reverse. We are training our brain to STOP at that point. Brain stops...
body stops. Reverse mental conditioning ruins alot of athletes. We become our worst enemy.
CHANGE IT NOW! Increase your numbers from time to time. Don't stop (quit) at the same spot
on the track or when road training. Proper mental conditioning should make us better not worse.
For whatever reason, this past week I did not feel like going through my training routine. But I
forced myself to do it. I had my best workouts. MENTAL TOUGHNESS! Ever hear people say
"he or she has got it!" We should strive for IT.
Have a great and meaningful life everyone! Jimmy O
Reference: www.secondwindfitnessfilm.com
E mail: sprint444@hotmail.com
what did I accomplish last month? How is my fitness program coming along? Here is a test...
write down the things you accomplished last month. Then write down the things you did not
accomplish. Oh oh! Time to "retool." A VIEWPOINT...fitness and conditioning programs tend to get caught up in a numbers game. We attach a number to each exercise; like 10 or 15 and so on.
Some of us are in a hurry to work the stopwatch. Others, who exercise on a track will pick out a certain spot on the track and feel if they get to that spot they are doing well. That practice is
"mind conditioning" in reverse. We are training our brain to STOP at that point. Brain stops...
body stops. Reverse mental conditioning ruins alot of athletes. We become our worst enemy.
CHANGE IT NOW! Increase your numbers from time to time. Don't stop (quit) at the same spot
on the track or when road training. Proper mental conditioning should make us better not worse.
For whatever reason, this past week I did not feel like going through my training routine. But I
forced myself to do it. I had my best workouts. MENTAL TOUGHNESS! Ever hear people say
"he or she has got it!" We should strive for IT.
Have a great and meaningful life everyone! Jimmy O
Reference: www.secondwindfitnessfilm.com
E mail: sprint444@hotmail.com
Saturday, April 25, 2009
SECOND WIND, CATCH IT!!!
Hello and welcome everyone! Lots to share with you today...the American Cancer Society and Second Wind Fitness Film. I stated in my blog last week that I was invited to speak to the various staff members in the region. What a great group! This was the first time that I have spoken publicly regarding my bouts with cancer. Very emotional for me. I didn't have a "melt down" but close. I will "partner" with the Society in raising funds between now and the
Senior Olympics...and I hope beyond. My theme this year is "The Sprint For Life." That's my motivation, as it was last year. This (for me) is more than raising funds. I want to talk with
survivors and care takers...I want to listen to them and learn. I need them in my life and hope they need me. This is about life and hope...and perhaps together we can "meet at the finish line,
winners."
SECONDWINDFITNESSFILM...that's the title of the dvd I produced in 2004. Production took
12 months...35 hours of filming. That is alot of film to edit into a one hour production. The film will challenge anyone, at any age and at any level of competition. The film displays actual
exercises that I perform in any given day. Also, includes interviews with people who exercise.
The youngest was 57 and the oldest was 91. All had health issues ranging from diabetes, blindness and an amputee and a double hip replacement. Oh yes...they all had SPIRIT and a
"can do" attitude. "Second wind"...most of us realize the importance of getting our breath for the final push. The second wind is invaluable. The title, Second Wind Fitness Film applies to
any one "getting back into fitness." We catch our second wind. Seniors...catch your second wind.
Second wind is our second chance to keep going. Make the most of it!
Have a great and meaningful life everyone! Jimmy O
Reference: www.secondwindfitnessfilm.com
E mail: sprint444@hotmail.com
Senior Olympics...and I hope beyond. My theme this year is "The Sprint For Life." That's my motivation, as it was last year. This (for me) is more than raising funds. I want to talk with
survivors and care takers...I want to listen to them and learn. I need them in my life and hope they need me. This is about life and hope...and perhaps together we can "meet at the finish line,
winners."
SECONDWINDFITNESSFILM...that's the title of the dvd I produced in 2004. Production took
12 months...35 hours of filming. That is alot of film to edit into a one hour production. The film will challenge anyone, at any age and at any level of competition. The film displays actual
exercises that I perform in any given day. Also, includes interviews with people who exercise.
The youngest was 57 and the oldest was 91. All had health issues ranging from diabetes, blindness and an amputee and a double hip replacement. Oh yes...they all had SPIRIT and a
"can do" attitude. "Second wind"...most of us realize the importance of getting our breath for the final push. The second wind is invaluable. The title, Second Wind Fitness Film applies to
any one "getting back into fitness." We catch our second wind. Seniors...catch your second wind.
Second wind is our second chance to keep going. Make the most of it!
Have a great and meaningful life everyone! Jimmy O
Reference: www.secondwindfitnessfilm.com
E mail: sprint444@hotmail.com
Sunday, April 19, 2009
THE SPRINT FOR LIFE!!!
Hello and welcome everyone! Some of you already know that in my quest for gold in the Senior
Olympics, I am sprinting for cancer victims and survivors. Monday I will be speaking to the
American Cancer Society. This will be the first time that I will be speaking publicly about my
bout with prostate cancer. Monday will be very emotional for me. I want to do more in the
fight against cancer. So, for me the Senior Olympics is more than competing...it is the challange
of fighting for a great cause. Yes, it is about life and hope. This is the driving force behind my
dedication. I cannot give up...and I won't. I am sprinting for life...for someone to survive.
I believe there is an inner "SPIRIT" that exists within anyone who overcomes tragedy...
the "WILL" to not only survive, but to achieve greatness. Survivors seem to thrive on the
detours of life. They have the spirit that moves not only themselves, but others. They root
out pity and excuses. Survivors "set the bar." The benchmark belongs to SURVIVORS. All
of us have survived at least one tragedy in our lives. My hope..."be first to the finish line...where
winners and survivors always meet."
Have a great and meaningful life everyone! Jimmy O
Reference: www.secondwindfitnessfilm.com
E mail: sprint444@hotmail.com
Olympics, I am sprinting for cancer victims and survivors. Monday I will be speaking to the
American Cancer Society. This will be the first time that I will be speaking publicly about my
bout with prostate cancer. Monday will be very emotional for me. I want to do more in the
fight against cancer. So, for me the Senior Olympics is more than competing...it is the challange
of fighting for a great cause. Yes, it is about life and hope. This is the driving force behind my
dedication. I cannot give up...and I won't. I am sprinting for life...for someone to survive.
I believe there is an inner "SPIRIT" that exists within anyone who overcomes tragedy...
the "WILL" to not only survive, but to achieve greatness. Survivors seem to thrive on the
detours of life. They have the spirit that moves not only themselves, but others. They root
out pity and excuses. Survivors "set the bar." The benchmark belongs to SURVIVORS. All
of us have survived at least one tragedy in our lives. My hope..."be first to the finish line...where
winners and survivors always meet."
Have a great and meaningful life everyone! Jimmy O
Reference: www.secondwindfitnessfilm.com
E mail: sprint444@hotmail.com
Sunday, April 12, 2009
CAUTION FOR SENIORS!
Hello and welcome everyone! Happy Easter! Let me start off by thanking everyone who have
sent me kind words regarding my blog, website and the videos which appear on You tube. Also,
questions are always welcomed. A caution to Seniors. The weather is getting better and we want
to get outside to train. Don't rush it. Forget the stop watch for a few weeks. I stated in an earlier
blog that I had a hamstring problem for most of last year. Wednesday of this past week I felt a
twinge in the same leg. I was doing uphill sprinting and plyometrics and other "hill" drills. I shut
it down right away. Friday's workout, I did a 30 minute warmup, then stretched for 10 minutes.
After that I did 10 progressive speed bursts...10 yards at 50% of capacity and then 40 yards at
65% capacity. Saturday, I did abs and circuit for legs...Very light. Today I feel great. Reminder,
your notebook and training schedule are just as important as your shoes. In closing...all of us
deal with physical and mental issues. Stress is ever present, deep breathing is a stress reducer
and so is working out. Wishing you the best. See you next week.
Have a great and meaningful life everyone! Jimmy O
Reference: www.secondwindfitnessfilm.com
E mail..sprint444@hotmail.com
sent me kind words regarding my blog, website and the videos which appear on You tube. Also,
questions are always welcomed. A caution to Seniors. The weather is getting better and we want
to get outside to train. Don't rush it. Forget the stop watch for a few weeks. I stated in an earlier
blog that I had a hamstring problem for most of last year. Wednesday of this past week I felt a
twinge in the same leg. I was doing uphill sprinting and plyometrics and other "hill" drills. I shut
it down right away. Friday's workout, I did a 30 minute warmup, then stretched for 10 minutes.
After that I did 10 progressive speed bursts...10 yards at 50% of capacity and then 40 yards at
65% capacity. Saturday, I did abs and circuit for legs...Very light. Today I feel great. Reminder,
your notebook and training schedule are just as important as your shoes. In closing...all of us
deal with physical and mental issues. Stress is ever present, deep breathing is a stress reducer
and so is working out. Wishing you the best. See you next week.
Have a great and meaningful life everyone! Jimmy O
Reference: www.secondwindfitnessfilm.com
E mail..sprint444@hotmail.com
Sunday, April 5, 2009
QUITTING IS NOT AN OPTION QUITTING IS NOT AN OPTION!!!
Hello and welcome everyone! Let's take a closer look at mental fitness or if you prefer...mental
toughness. I believe you have to apply this attribute to not only "training," but to everything
about oneself. We cannot be selective in our application...especially when it comes to training.
Mental fitness, mental readiness is the key...the cornerstone of any worthwhile fitness program.
Quitting, just because we "feel" like it, is not acceptable. There will be days that we think we are not making any progress. You want to know for sure? Get out your notebook and make sure.
Your road map...goals and your notebook. SET YOUR STANDARDS HIGH! Do you really want to set your standards low? Yes...you can "hit" low standards all the time. I would rather have high
standards and miss some of the time. We elevate...gravitate to the task competent! We reach
goals by way of the mental process.
This past Friday night (as a cancer survivor), I attended the RELAY FOR LIFE program. After
the dinner all of the survivors were introduced. The energy was awesome! At my table were
young and old. Each had a story to tell about their "survivor road." Not one said, "I wanted to
quit." A young woman, was graduating from college this year and now moving on to med school.
She wants to be a doctor. Her mother was also at my table. You could feel the love they had for
each other. After dinner, we went to the field house and all of us walked laps. I mentioned in
previous blogs that I dedicated the road to the Senior Olympics last year and again this year to
cancer survivors and care givers. For all of us survivors and care givers...life takes on a new
meaning. And quitting is not a option! The American Cancer Society has asked me to speak at
their regional meetings at the end of April and again in May. We will "partner" in fund raising
between now and the Senior Olympics. I continue to marvel at people who overcome tragedy
and seemingly become bigger than life itself. MENTAL TOUGHNESS!
Have a great and meaningful life everyone! Jimmy O
Reference: www.secondwindfitnessfilm.com
E mail: sprint444@hotmail
toughness. I believe you have to apply this attribute to not only "training," but to everything
about oneself. We cannot be selective in our application...especially when it comes to training.
Mental fitness, mental readiness is the key...the cornerstone of any worthwhile fitness program.
Quitting, just because we "feel" like it, is not acceptable. There will be days that we think we are not making any progress. You want to know for sure? Get out your notebook and make sure.
Your road map...goals and your notebook. SET YOUR STANDARDS HIGH! Do you really want to set your standards low? Yes...you can "hit" low standards all the time. I would rather have high
standards and miss some of the time. We elevate...gravitate to the task competent! We reach
goals by way of the mental process.
This past Friday night (as a cancer survivor), I attended the RELAY FOR LIFE program. After
the dinner all of the survivors were introduced. The energy was awesome! At my table were
young and old. Each had a story to tell about their "survivor road." Not one said, "I wanted to
quit." A young woman, was graduating from college this year and now moving on to med school.
She wants to be a doctor. Her mother was also at my table. You could feel the love they had for
each other. After dinner, we went to the field house and all of us walked laps. I mentioned in
previous blogs that I dedicated the road to the Senior Olympics last year and again this year to
cancer survivors and care givers. For all of us survivors and care givers...life takes on a new
meaning. And quitting is not a option! The American Cancer Society has asked me to speak at
their regional meetings at the end of April and again in May. We will "partner" in fund raising
between now and the Senior Olympics. I continue to marvel at people who overcome tragedy
and seemingly become bigger than life itself. MENTAL TOUGHNESS!
Have a great and meaningful life everyone! Jimmy O
Reference: www.secondwindfitnessfilm.com
E mail: sprint444@hotmail
Sunday, March 29, 2009
SENIOR OLYMPIAN FIGHTS ON
Hello and welcome everyone! Last week I promised to share my workout routine with you. My
conducting fitness classes will conclude on Tuesday, 3/31 until after Labor Day. My Senior Olympic workout...this year 7 senior athletes have requested to train with me. Again this year, I will be training with one of the local High School track teams. So, let's get started:
* I have prepared mentally since last year's Senior Olympics and thought out my "game plan."
* Make notes daily. Training is 6 days a week. The Nationals are in June, Senior Olympics in
July and the Senior Games in August. So I need to peak by June 1st and maintain that for
10 weeks.
* Mondays, on the track. Speed drills, 50m, 100m and 200m. Top speed, 65% of capacity
until 2 weeks before the meet.
* Tuesdays, weight room, lower body and abs. Isometrics and plyometrics.
* Wednesdays, up hill work. The hill is 30m long with an elevation of 20m. Sprinting forward
and backward. Hops and lunges. Medicine ball (8 lbs), squat and jump, 5 sets, 5 each set.
* Thursdays, weight room, upper body, abs, isometrics and plyometrics.
* Fridays, same as on Mondays and sprinting up and down bleacher steps.
* Saturdays, abs and isometrics. Light sprinting for 20m at a time for 20 minutes.
My workout is for 60 minutes plus warm up and cool down for 20 minutes each. Stretching
3x during the workout. I never jog. I focus on developing "fast twitch" muscles. I always have
someone critque my form and technique...if I am going to invest 15 hours a week in training,
I want to be doing it correct. Bad form and technique saps energy. Each workout is calulated
with a particular purpose in mind.
Conclusion...take care of your body, it's the only one you have and never cheat on your training.
During a week's training, I perform 23 different drills. All drills are timed. Pay attention to details. Little things make the difference...First to the Finish Line...where winners always meet.
Have a great and meaningful life everyone! Jimmy O
Reference: www.secondwindfitnessfilm.com
E mail: sprint444@hotmail.com
conducting fitness classes will conclude on Tuesday, 3/31 until after Labor Day. My Senior Olympic workout...this year 7 senior athletes have requested to train with me. Again this year, I will be training with one of the local High School track teams. So, let's get started:
* I have prepared mentally since last year's Senior Olympics and thought out my "game plan."
* Make notes daily. Training is 6 days a week. The Nationals are in June, Senior Olympics in
July and the Senior Games in August. So I need to peak by June 1st and maintain that for
10 weeks.
* Mondays, on the track. Speed drills, 50m, 100m and 200m. Top speed, 65% of capacity
until 2 weeks before the meet.
* Tuesdays, weight room, lower body and abs. Isometrics and plyometrics.
* Wednesdays, up hill work. The hill is 30m long with an elevation of 20m. Sprinting forward
and backward. Hops and lunges. Medicine ball (8 lbs), squat and jump, 5 sets, 5 each set.
* Thursdays, weight room, upper body, abs, isometrics and plyometrics.
* Fridays, same as on Mondays and sprinting up and down bleacher steps.
* Saturdays, abs and isometrics. Light sprinting for 20m at a time for 20 minutes.
My workout is for 60 minutes plus warm up and cool down for 20 minutes each. Stretching
3x during the workout. I never jog. I focus on developing "fast twitch" muscles. I always have
someone critque my form and technique...if I am going to invest 15 hours a week in training,
I want to be doing it correct. Bad form and technique saps energy. Each workout is calulated
with a particular purpose in mind.
Conclusion...take care of your body, it's the only one you have and never cheat on your training.
During a week's training, I perform 23 different drills. All drills are timed. Pay attention to details. Little things make the difference...First to the Finish Line...where winners always meet.
Have a great and meaningful life everyone! Jimmy O
Reference: www.secondwindfitnessfilm.com
E mail: sprint444@hotmail.com
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