The Walk

Welcome everyone...take a walk...a healthy walk. Most walkers/joggers find a concrete path. In my dictionary, stay away from concrete and treadmills. Your knees, hips and ankles will sooner or later show the terrible results. Many doctors are directing
people of all ages to walk/run on a soft path, in woods, a beach or sand dunes, or a track. Some trainers are leading the way and running barefoot on blacktop. Every Sunday I walk for an hour. Uphill, downhill and flat. Before and after I invest 5 min. rotating my knees and hips and ankles...5 min. each. At home or my office, I walk around in my stocking feet...I put shoes on when company arrives. Shoes are restrictive. We need to activate the nerve endings in our feet.  www.secondwindfitnessfilm.com

CLOSE

Welcome everyone...can you close. All races call for a strong closer...it's a sprint. Measure how much track/ground you need to max your speed and hold that speed and run through the finish line.
Let's start by holding a 2/5 or 10 lb. wt. in each hand and jog for 30 m. and sprint for 70m. Move your arms. The faster you move your arms...the faster your legs move. Three min. rest. Holding same weights, jog for 350m. and sprint for 50m. Three min. rest. Take a truck or tractor tire and flip it over and over again for 10m. 3 sets w/1 min. rest between. Tie a rope around tire and other end tie rope around your waist. sprint 10 m. start at standing position. Tire drill, do 3 sets each. Complete these drills once every two weeks. You will notice huge difference after 3rd week. jimmy o
www.secondwindfitnessfilm.com.

Staying Fit without....

Welcome everyone...without the long workouts. All of us need to take  a break from the routine, staleness, boredom, slacker. How to use it and not lose it. Select a time of day and let's select 3/4 drills at high impact pace. Get an 8/10 lb. med. ball and jump rope 7 min. total time w/ one min. warm up and two min. cool down. 1) Sprint forward and backward 5yds. 3 sets. 2) Jumping Jacks, 1 min. Fast. 3) With jump rope, one end in each hand, stand on rope and pull up tight against bottom of feet and kangaroo hop 5 yds., turn and hop back. 3 sets. 4) Place Med. ball 5 yds. from starting line. Sprint to ball, squat and jump up and reach ball above your head, 5 times, race back and sprint again. 3 sets. Cool down. Nice work. Jimmy O
www.secondwindfitnessfilm.com

X Training on Balance (circles)

Welcome everyone...this is the last writing in this series on balance.
You should be realizing benefits. For this issue we are going to test our motion. Start by standing near a wall or counter and w/eyes closed, turn L or R one full turn and stop. Open eyes and see how close you came to the starting point. Next, eyes closed, 3 turns in each direction. Stop. Hands on hips, eyes closed bending knees slightly, do lunges forward 3 steps and then back again. For 3 days,
brush your teeth w/the opposite hand, come your hair w/opposite hand and so forth. If you are right handed, work the left hand. When driving any vehicle don't try this drill. As a motivator, read about a HS woman in "profiles in Leadership" at www.secondwindfitnessfilm.com   Jimmy O

Pin the Tail

Welcome everyone...BALANCE. Remember way back when 'pin the tail on the donkey' was popular. Spin you around and pin the tail is back. First, start with feet together and raise one foot w/your eyes closed. Hold for count of 10. Change feet. 3 sets. If needed, stand near wall or chair. Next, close eyes and turn slowly in one direction and then reverse. You are not in a hurry when doing this drill. 5 sets. Next, holding a soccer ball and move your arms back and forth 10 times. 3 sets. No donkey, no tail. In my summer camps, boys and girls, ages 8-18, only 2 out of 10 could do these. When at home watching TV or at your desk sit on an exercise ball at least 75cm or larger. Also, on your knees and hands on ball... do 10-20 pushups. 5 sets. After just 3-5 sessions you will notice significant increase in your balance in all your activities. You will gain strength and endurance. You will also stimulate brain function. Caution...if you have inner ear problems, have someone with you when doing the "eyes closed" series. Jimmy O
"profiles in Leadership" at www.secondwindfitnessfilm.com.

X Training (5)

Welcome everyone...Balance, and let's hop to it. On the flat ground. Feet apart about 3/4 inches and knees slightly bent and this one is like down hill skiing. Hop to left at least 3 ft.and then chg. direction and hop, always moving forward. Fast drill. 10m. and walk back. Start again. 5 sets w/10m each. Next 4 directional...feet together, hop forward about 3 ft. 10 to 15 hops, then back and side to side. Each direction 3 X. Rest one min. between each set. Now the same. one foot at a time. After a 2 min. rest jog 300 m. Conclude w/15 min. stretching. Jimmy O "Profiles in Leadership" at www.secondwindfitnessfilm.com

LIFE'S DEFINING MOMENTS

Welcome everyone...never allow your yourself to pass or turn away from a precious moment in life...a life changing moment. Recognize, hold on to and treasure. In memory of Areatha Franklin and John McCain. "Never give up and yourself...never walk away or quit before your call of duty is finished. Jimmy O "Profiles in Leadership" at www.secondwindfitnessfilm.com. Back to our scheduled writings next week.