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My wife and I grew up one mile away from each other in
Tunkhannock, PA. I am an exercise addict and I’m lucky to
have a very supportive wife. I think of my wife and my boys
quite often while I train. Finding one more set for in the
weight room or 1 more lap on that track will develop better
fitness. My job is to become more, not less. I have a responsi-
bility to make memories with my family and my body is my
gift. My boys watch Mommy and Daddy train in the garage
and they are starting to emulate. I will probably cry one day
when we can train together.
Our parents were our primary instructors in every aspect
of our development. They spoke quite often of finding your passion
first and then find a way to get paid for it. I do love when the in-laws or
out-laws visit us. My boys adore them and I am responsible for getting
pictures and videos of these precious moments. We are lucky to have
healthy grandparents and I can only hope that my wife and I are in the
same position later in life.
The following coaches were my high school drill sergeants:
Tom Oldziejewski – Football
Carmine Mendicino – Basketball
Gary Slick – Baseball
These men preached intensity, preparation, humility, and they
deeply cared about helping others. Coach Mendicino hired a sports
psychologist my senior year that met with us weekly. This tool defined
forward thinking as our leader. He understood breathing mechanics,
goal setting, and self efficacy. I use similar principles today when we
dive into our NA class, how ironic. Coach Slick was no nonsense be-
tween the lines. There was no difference between practice and a game.
He preached effort because we all were not very talented. Coach O
hand delivered my first weight bench to my house. It was very clear
with his intensions, I had a strength problem. I never thought in my
wildest dreams that this bench would turn into a profession. I know I
have many screws that are loose. My blame or should I say my leader-
ship is because of these fine men.
Dr. Rose Ann Neff was my undergraduate professor at Lock Ha-
ven University of Pennsylvania. We were responsible for personal train-
ing 1-2 faculty members in our curriculum. We learned exercise science
in the class and put it into application with our clients. This foundation
set the table for me 17 years later in my chosen field. I will never forget
the email asking if I was interested in a job with the FBI. She was di-
rectly responsible for me getting this health and fitness position here. I
am forever grateful for her knowledge, advice, and friendship.
Tim Kontos is the Assistant Athletic Director for Sports Perfor-
mance at Virginia Commonwealth University in Richmond, VA. He
took a chance on me in 2003 with a graduate assistant coaching po-
sition at VCU. I was responsible for the strength and conditioning
development of Women’s Track/Cross Country, Women’s Volleyball,
Women’s Field Hockey, and Women’s Soccer. I also assisted him with
Men’s Baseball and Men’s/Women’s Basketball. There was always a
team in at 6:00am and at 5:00pm. Working on my master’s degree at
night made this one large grind. No struggle, no progress.
Metallica’s “Nothing Else Matter’s” song is my theme slide in my
power point arsenal. I will forget what happens at work on a weekly
basis. I will not forget or miss birthdays, anniversaries, graduations,
My wife and I were very blessed to add our third boy (Shane
Thomas) to the O’Malley Irish Mafia back on March 19th.
It was another aha moment for us as a family. All I know is that the
grocery bills down the road are going to make me cry. Recently, I spent
some quality time at home which included the following daily itinerary:
• Yes Dear!
• Large pots of Starbucks (I converted from Dunkin’ Donuts for
more octane)
• All laughing turns into crying even with adults
• We are wasting money with cable tv (there is no time to watch
anything)
• Is it nap time yet?
I did find some time to reflect on my journey from my home state
of Pennsylvania to Virginia. I tell my National Academy students that
this ten week journey is your time to reflect. The best in any profession
are never satisfied with status quo. I simply cannot read enough to find
answers. When I feel that I’ve arrived, I have not. To reiterate from
my previous articles, I am constantly chasing numbers in the weight
room and in the conditioning arena. It is religion to me to write logs
of my training. These numbers represent the battle to improve cho-
lesterol, vision, cardiac output, and stress management. My objective
these days is to sell longevity and durability. The body/mind can adapt
to anything. It is the mindset that may need to be convinced. Most
of the time, I cannot control the mental and technical parts of home/
work. The physical stuff is on my watch at all times. Our students have
a tremendous opportunity to make adjustments in their game plan of
life here at the FBI Academy. I am mesmerized by their stories in the
law enforcement profession. However, I must admit that they get my
full attention when they speak about their families. They have given me
such sound advice on being a better parent and husband in my time at
the Academy. In this article I thought I would get a bit deeper on the
people that have inspired me on my personal evolution.
Driven
E.J. O’Malley
continued on page 24
M AY 2 0 1 4 J U N
STAYING ON THE YELLOW BRICK ROAD