Tom
- June 25, 2025
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Begin The Begone
This is the compilation of the first five poetry books in the “22” series, 22 because there are 22 poems in each, and 22 because that’s where I decided to…
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- May 5, 2021
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“FOREVER” and LINKS to my books
CHAPTER 11- FOREVER “Whosoever does not lose his place has DURATION. Whosoever does not perish in death LIVES.” – Lao Tzu FAMILY – SOCIAL – SELF DO NOT LOSE YOUR…
- March 11, 2019
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FATNESS TO FITNESS FAST
By summer time, fitness will be a part of your vocabulary as well as your lifestyle. New avenues will open up because you’ll want to try familiar, different, and new things that you haven’t done for ages – play basketball, volleyball, play with the kids, go on picnics, walks, yoga, bike rides; you’ll want to see and be seen because it really is a new you.
- March 5, 2019
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HEALTHY HABITS TIPS
HEALTHY HABITS TIPS FITNESS -“Be A Dog” the importance of doing something EVERY day watching sports is NOT playing sports walk to improve circulation, disposition, elimination, awareness, mood forget apps,…
- February 12, 2018
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BENEFITS OF EXERCISE
HERE ARE JUST SOME OF THE BENEFITS OF EXERCISE Reduces The Risk Of Dying Prematurely Active individuals experience a longer life, as well as an improved quality of life. Reduces The…
- amazing transformation
- body bliss
- August 14, 2017
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Essential Healthy Wellness Habits
Be consistent – your body craves it – get through the first 3 or 4 hard days of initiation, and you’ll look forward to it thereafter. There is no reason your workouts cannot be play. Ideas are plentiful, assistance is available, information is abundant, facilities are on every corner. DO NOT HAVE MORE EXCUSES THAN DISCIPLINE!
- July 18, 2017
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The Finger, or The Moon
Reading from the book, “Become What You Are” by Alan Watts, I found an essay particularly apt to the discipline of physical fitness. This particular essay, amongst this collection…
- amazing transformation
- body bliss
- April 3, 2017
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Float Away From Stress
FROM “MONKEY MIND” TO MINDFULNESS Did you ever want to get away from it all? Just shut the door on all the noise and say, “so long. I want to…
- February 20, 2017
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YOU ALREADY HAVE AND ARE EVERYTHING YOU NEED OR WANT
The difference between Need, Want, and Desire
- amazing transformation
- gift of time
- December 2, 2016
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CONSISTENCY IS CRUCIAL
By building a daily system first thing in the morning, you will be inspired to add other consistent regimes to your life, in regard to what you eat and how often; when you work out and how often; paying bills, shopping, and everything from making your bed, to hanging your clothes, to spending time with your family. Consistency is the key to success. Avoid distracting yourself with the things that are not on your list. Make consistency your priority and watch how wonderfully often you accomplish things that used to always seem to be on the back burner, but never done.
- amazing transformation
- health
- November 2, 2016
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DO WHAT YOU CAN DO
People get stuck on what they “can’t” do, without fully attempting to see what they can, whether it’s exercise, diet, job search, building project or lifestyle change. Do what you can. Prove to your mind and body that you’re capable of “something,” then add more things to the list. Failure is a stepping stone, as long as you’re not skydiving.
- gift of time
- insight
- June 19, 2016
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Happy Fathers Day to All Lucky Dads
There’s good reason to criticize or condemn “deadbeat dads” or “absent fathers.” They’ve left a hole in humanity that bleeds both great and terrible humans as a result. An abusive…
- amazing transformation
- health
- March 9, 2016
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Time to Make Real Wellness Changes
Now that the resolutions for the New Year have been honored or forgotten, it is truly time to make some changes. Don’t wait for the weekend, the new week, the…
- amazing transformation
- health
- January 4, 2016
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AB$, ABS, AB$
AB$, ABS, AB$ How many commercials have you heard already this year that relate to “6 pack abs”? car commercials, credit commercials, vacation commercials, commercials that have nothing to do…
- amazing transformation
- fitness
- September 29, 2015
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Simple Structured Training 11 – FOREVER
What “FOREVER” means to me
There was a roller blade trail I used to skate on every lunch hour. I was closing in on 40 years old, had my third son, and looked forward to a trip to Scottsdale, Arizona in a few months. I was in the best shape of my life in a life filled with great shape. I had goals, time, determination, perseverance and will. The trail had a few hills, some good straight-aways, smooth pavement and challenging curves.
I had just passed a walking man for the third time. He was probably in his late 60’s. Finally, he was able to catch me before I’d passed, with the question, “What are you training for? “ He had a smirk on his face, as if he expected some “triathlon” response, like he discovered me, or spied some elite, secret drill since my intensity was so joyfully evident. But I looked back without losing stride and said with a smirk of my own, “Life!”
- amazing transformation
- fitness
- September 28, 2015
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Simple Structured Training 10 – SYSTEM
THOUGHT, WORD & DEED
THOUGHT, WORD & DEED are the summary for SYSTEM. If you feel uncomfortable in your body, either by pain, performance or ability, you must draw your thoughts to improvement. Once it’s thought out, you write a plan with goals or find a workout you’d like to follow. You can add strength and stability to your torso, add power to your swing, or speed to your movement. But you must lay out a plan to follow and then follow through, by showing up, one day, ready to exercise. The showing up, the attempt, by sheer diligence and perseverance is the deed that proves to your mind and outline that you’re capable of change and improvement.
The more you begin THINKING of how you’d like to change your body, the better the PLAN you create to move toward your goals. The clearer the plan and vision the more effective each workout becomes. The more focused and specific the exercises, the sooner you reach your physical goals. The results, in turn, lead you back to thinking MORE about your workouts, body, and diet; leading to more plans, more workouts, more results. Paying attention is what it’s all about. The less you care about your body and your health, the more it goes away – literally and figuratively. The closer the attention, the better, faster and more continuous the development. Maintenance becomes The Way. You develop a Strategy for Yearly improvement. You incorporate Synergy through Trial of all the Elements, bringing them together with consistent Motivation toward ultimate yet evolving goals. You have in place, a SYSTEM. A Simple, Structured Training system. SST!
- amazing transformation
- fitness
- September 28, 2015
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Simple Structured Training 9 – SPORTS
There is beauty in the physical plane. Through our physical nature we transcend earth and achieve the spiritual. All athletes in all sports experience it at some time in their lives. The best achieve it most often. Breaking tackles or cracking home runs, slam dunking, spiking, pinning, acing, slamming, scoring, outracing, hanging ten – everyone has had this feeling, this transcendence. An undisturbed, focused concentration, devoted to the higher development of the physical body, should be no more or less intense than attempting to elevate the spiritual. When this attention is directed toward a particular sport, the results are often higher than original expectations.
- amazing transformation
- fitness
- September 24, 2015
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Simple Structured Training 8 – FEEDBACK
KNOWLEDGE
Knowledge is power. By using this Simple Structured Training System to gauge your physicality, you will have in place a knowledge base that is as vital as any stock portfolio, physician’s folder, or reference manual which you can view as your blueprint for fitness, and the developing course you’ve taken toward improvement. Many people make the mistake of hit and missing their way toward fitness, based on advice or attempts at something seen in magazines rather than first-hand accounts of what got you to great shape. When you have the breadth of knowledge that these feedback tests offer, you have a bonafide plan that led you step by step from a place of a uncertain condition to a place of greater conditioning. Armed with these facts, you have something to substantiate when your will or mind come up weak, that “yes, something better is possible.”
- amazing transformation
- fitness
- September 23, 2015
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Simple Structured Training 7- SPECIFICS
These “Specifics” help to further clarify the type of training to pursue. By breaking these aspects into measurable, definable routines, you will be able to go from the average, everyday athlete who participates, to the one who competes at a higher level. There shouldn’t be anything average about you or your abilities. To grow is to learn, and the more you can decipher about your body and its requirements, the more you will be able to give away.
- amazing transformation
- fitness
- September 22, 2015
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Simple Structured Training 6 – SPEED
S.P.E.E.D.
S TRIDE – Footstrike cadence of applied leg force synchronized with arm cycles.
P LYOMETRICS – Contraction and extension of muscles to create force.
E XAGGERATION – Taking the stride out of its comfort zone adds versatility.
E NDURANCE – Dictated by pace and body position and the ability to hold both.
D IRECTION – Utilizing movement explosively in various planes of play.
- amazing transformation
- fitness
- September 21, 2015
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Simple Structured Training 5 – SYMMETRY
PULLING IT TOGETHER
By attending to all the aspects of SYMMETRY – Stretches, Yoga, Mechanics, Maintenance, Equality, Tone, Range-of-motion, and Y-axis imaging – you make “what is half, whole …and what is crooked, straight.” You balance not only your body, but also your lifestyle. You harmonize with the natural processes of nature, which dictate wholeness through a broad spectrum of stimuli and responses to an agile strength, built on form.
- amazing transformation
- fitness
- September 19, 2015
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Simple Structured Training 4 – STRENGTH
Strength is created by adding resistance, progressively, over a full range of motion. Simply adding repetitions to movements, rather than weight, will increase the strength of the muscle. With strength comes stamina, then endurance. Endurance means staying stronger, longer. When athletes stay strong, they play their best game, for more of the game. A golfer who stays stronger plays the last 6 holes often better than the first 12. Strength is cumulative, when one area is strong and it ties to another and yet another equally strong bodypart, the result is compounded from the sum of its parts. By having a strong heart, the whole body benefits. By having a strong core, the whole body benefits. By having strong belief, faith, trust, and attitude, the whole body benefits. There is literally no end to the amount of training you can offer your mind and body. And every endeavor has a beneficial effect. Strength is a many-splendored thing.
- advice for freshmen
- amazing transformation
- September 18, 2015
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Simple Structured Training 3 – BASICS
Do you know anyone who complains of wrists or elbows or shoulders or back or knees or hips or feet, and seem to go on this endless circular ride of ailments while letting you know where they are every step of the way? They’re like a child on a merry go round, waving each time they pass by, only not quite so happy. You know them when you see them at work, the ones you don’t dare ask, “How are you doing?”
“Oh, my elbow, I fell on it the other day because my knee gave out, that’s how I got this big gash on my head… Other than that, I’m doing OK! … I started exercising. I got this ab thingy, it works great… but now my back is killing me…”
The sad part is, we all know someone like that. Walking two extra parking spaces isn’t really “incorporating an exercise program.” “A burger (hold the mayo), medium fries (instead of supersize) and “a Diet Coke” isn’t really cutting calories. It’s playing a fools game with food choices, and everyone always sees the fool for what he is, except the fool himself.
- amazing transformation
- fitness
- September 16, 2015
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HEART AND HANDS – Chapter 2 SST
PUT YOUR HEART INTO IT
This conditioning is the most important thing to do from the outset of any exercise program. Once you get the heart working efficiently, a noticeable feeling will come into your life. You will see the everyday things which made you winded are no longer difficult, the stairs no longer daunting, lifting boxes or playing with the kids in the yard, easier. Your complexion will be rosier, your well-being in general will improve; and especially notice this, you will recruit others to join in this program, you will want to share the good feelings and positive benefits with someone else, not only as a companion, but because you care about them. You will lead others to health by walking.
- amazing transformation
- inspiration
- September 15, 2015
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Chapter One – The Core
In every sport, any exercise discipline, every form of learning, there is a core of knowledge that must be known before you can move on to the next level.
Our “spokes” are the arms, legs and head attached to the torso. Our appendages are extensions of the powers we emanate from the heart, mind and body centers. It’s the spaces in between – the range of motion, movement, reach, stride, strength and grasp – that allow us to use our abilities to their highest benefit.
The “hub” is your core, your center of being. The important organs reside here. It is where you began and where you live or die. The heart, the stomach and the back are primary targets for injury and disease. Strength, stability, flexibility and explosiveness emanate from here. All forms of training have their basis and foundation in this core. When the core is strong, every other direction taken is strengthened proportionately. If one were to train just the outer spokes, the lopsided focus not only makes the center weaker, but each other subsequent direction more prone to accident or injury.
STRENGTHEN THE POSTURE and BALANCE THE SYMMETRY
STRENGTHEN THE POSTURE and BALANCE THE SYMMETRY Notice how many people are hunched at the shoulders, slouched in their seats, uneven in their stride, top-heavy or bottom-heavy. The population is…
IT BEGINS AND ENDS WITH “YOU”
Simple Structured Training starts with the equipment necessary for every sport and activity that you currently have and always will have – your body. People complain that they can’t get to a gym, don’t have the equipment, or can’t work out alone because they need a spotter or partner to assist them, motivate them, support them.
- September 9, 2015
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Simple Structured Training
SHOW SIMPLICITY, HOLD FAST TO HONESTY – LAO TZU Thirty spokes surround the hub: In their nothingness consists the carriage’s effectiveness. One hollows the clay and shapes it into pots:…
Three (Wellness-Spoken) Women
Here are three distinctive women who have helped me in the past year to improve my overall understanding of diet and nutrition for myself, my family and my clients, on…
- March 26, 2014
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WHERE IT BEGAN
WHERE DID IT BEGIN FOR YOU? Think back to the first inspirations you’d had to make you want to lift weights, body build, or compete in sports. What are your…
- amazing transformation
- gift of time
- January 18, 2014
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THE PRESENT
Imagine there is a bank that credits your account each morning with $86,400. It carries over no balance from day to day. Every evening it deletes whatever part of the…
- December 11, 2013
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REMEMBER THIS
The memory is so good it remembers even the things you choose to ignore. It records the first smile your mother gave, your first kiss on a first date, bruises,…
THE (NEW & IMPROVED) Old School
Out one evening, I asked one of my son’s young friends for his email and phone number because I’d wanted him to do some graphics work for me. I…
- advice for freshmen
- freshman
- November 1, 2013
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THE FRESHMAN
Keynote Speech to the Candidates for the Balanced Man Scholarship; presented by the Sigma Phi Epsilon Fraternity at Lawrence Tech 2013 DIG DEEP, REACH HIGH Many of you are…