Every year at work we are asked to find our ONE WORD. Based on the book ONE WORD:
ONE WORD THAT WILL CHANGE YOUR LIFE inspires you to narrow your focus, simplify, and live with more clarity, purpose, and passion. Discover your ONE WORD. -
https://x.com/getoneword
So at work we are asked to find our own ONE WORD. The first year I got to the book , read the book and found my ONE WORD. Last year I still have the book but this time attended a ONE WORD Workshop via my local healthcare hmo classes. This year I just thought hard of what I'm doing and what I like to be doing.
I sent this to myself back in November as I pondered my One Word for 2025. Looking back it today it still fits and it all falls in line with the quote that is mantra of the week: “Since you get more joy out of giving joy to others, you should put a good deal of thought into the happiness that you are able to give” by Eleanor Roosevelt.
In 2023 my One Word was STRIVE. To strive to be a better person, son, brother, employee, leader, and athlete.
In 2024 my One Word was PRESENT. To take a step back, slow down, breathe and be present not just in the moment but to be present for others.
For 2025 my One Word is BEACON. To be a beacon of light for others and myself. We never know what others are going through in life. Some of our Residents and Guests may be a caregiver at home and the only time they have for themselves could be that weekly craft group. I want the programs that we implement at our centers to be a BEACON of light in their lives. To those participants who come to my Spin Classes I want to be a BEACON of light in their fitness journey by offering a space and time for them to focus on their needs. At my swim and running competitions, I want to be a BEACON of light by clapping for others until it’s my turn.
I love that expression "I will continue to clap for other until it's my turn". As for ONE WORD my email box is now full or REPLY ALL from everyone sending in their ONE WORD. But I doubt anyone put any thought into it to the email came out again this morning. Now back to today's workout post:
A little bit of snooze, a little bit of magic and the mojo is back. At least for now…
Snooze so I started my workout a few minutes later then usual. That and adding in the 15 min WALK+RUNmeans lifting session will be shorter.
If time was unlimited then I wouldn’t have to cut back on anything but time is limited. I do teach a 30 min class at 6:15am at another gym so I gotta be going by 5:40am at the very latest.
Thinking that Sunday’s workout will be Back, Legs and Biceps. Cable Back Row, Hack Squats and Cable Hammer Curl. Gotta do what I didn’t do and add Legs in somewhere.
THURSDAY - BACK & BI
THE WORKOUT:
5 mins Spin / Cycling Warm Up
Wide Grip Cable Lat Pulldown at 143lbs at 76.88% x Reps 10 / 10 / 10 / 9 / 8
(Last Time 143 x 8 / 8 / 6 / 6 / 5)
(Prior Time 143 x 8/10/9/9/8)
(186 PR/1RM)
Standing Curlbar Curls w/ Armblaster (PR 60 lbs) at 45lbs at of 75.00% 1RM / PR x Reps 8 / 7 / 7 / 6 / 5
(Last Time 40 x 11 / 11 / 10 / 10 / 9)
PELOTON APP - 5 MIN WALK+RUN (Matty Maggiacomo Tuesday 06/04/2024 at 9am)
1 min Walking before starting app
1 mins Walking while he is tawking.
3 min Warm Up - 90 sec Walk / 90 sec Jog 4.5 mph
Incline 2.0
1 min Walk at 3 mph
1 min Jog at 5 mph
1 min Walk at 3 mph
1 min Jog at 5.5 mph
1 min Walk at 3 mph
1 min Jog at 5.7 mph
1 min Walk at 3 mph
1 min Jog at 5.8 mph
1 min Walk at 3 mph
1 min Jog at 6.0 mph
1 min Descending Jog
Incline 0
1 min Walk Cooldown
Total 1.10
Shower, drive to the other gym and teach 30 min Indoor Cycling. Then home, for, shower and drive to work.
THE SPIN CYCLE:
5 min Warm Up
Taught 30 min Indoor Cycling
But first teaching. How do I love thee?
“Since you get more joy out of giving joy to others, you should put a good deal of thought into the happiness that you are able to give” by Eleanor Roosevelt. This is so true. I love teaching as I know I create Joy for others. This quote is my mantra this week. Not just my cycle classes but in my day job as well.
THE LIFT AHEAD:
FRI - SWIM w/TEAM
SAT - CHEST + PELOTON APP WALK+RUN & TEACH 30 MIN SPIN
SUN - BACK, LEGS & BI - LONGER PELOTON APP WALK+RUN & TEACH 40 MIN SPIN
MON - SWIM w/TEAM
TUE - CHEST + PELOTON APP WALK+RUN
RUNNING IN CIRCLES:
PELOTON WALK+RUN Class. 15 mins - 1 mile
THE WET DECK:
NONE
2025 SWIM DISTANCE TOTALS:
SCY- 6,000
SCM - 0
LCM - 0
Upcoming Masters Meets:
Jan 31 - Feb 2/ SCM: Rowdy Gaines Classic. Orlando
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - THU: Cardio Drumming Low Impact Circuit, Water Aerobics, Masters Swim Team and the FitClub.
To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.