Yes it’s January 1st and like every other blogger out in blogland I’m going to talk about my goals for 2012. In previous years I’ve used ONE WORD to encompass my goals for the year. A focus word. This concept started back when I was also working in the creative industry by a blogger called Ali Edwards and the concept stuck for me. Previous years words have been:
- Focus – 2007: This was my first year doing this and I just wanted to refocus my efforts, and find some drive to complete projects.
- Change – 2008: This was a year of change. We were on the final stages for our greencards so I knew change were coming. Either we’d be approved and be residents or be denied and kicked out
I don’t do well with sudden changes or surprises which lead to my word for 2009: - Adapt – 2009: This was the year we got our Greencards. The year I lost 25+lbs and got back into “shape”. It was what I refer to as a transition year.
- Balance – 2010: My first year back at “work”. It was tough balancing two professions, and eventually led to me going back fully in to fitness
- Achieve – 2011: Heck I don’t even know where to begin with this one. 2011 was such a year of achievement for me! Personally and professionally!
After I choose my word, that is my focus for the year (literally in 2007). Each year then proves to amaze me in so many ways. The hardest part for me is deciding which word to choose, many people say the words choose you and for me this has usually proven true. At this time each year I’m usually more focused and driven and have goals for the year ahead, usually one word can sum up those goals.
This year my word is – GROW
Why Grow? Well this year, some of my focus goals will be:
- Growing my personal training business
- More continuing fitness education & self-study
- Continued college education
- growing my relationships with friends/family
- Personal growth and development
The word Grow seemed to be apt for all aspects of goals I have for the year, and it’s stuck with me since.
What one word can you use to represent your goals for 2012?
. Beginning our first climb, starting nice and easy with some light resistance to start. Each time add some resistance as you come up into 2nd at 0:17-0:32, 1:04-1:21, 1:52-2:08, 2:32 – end. Optional isolation at 2:08-2:32
. Recovering from the runs from the last song. Add a little resistance at 0:16 then come into 2nd at 0:32-0:48, 3rd 0:48 – 1:04 then back into the saddle to recover. Add again at 1:20 and coming into 2nd at 1:35 – 1:52, 3rd 1:52 – 2:08 back into the saddle to recover, then adding again at 2:40 coming for the final push in 2nd 2:43 – 3:00, 3rd 3:00 – 3:15 finish! My classes LOVE this song!
I’ve taught this one many ways but I think a seated climb for this playlist really works. Plus you’ve just been up in 2nd/3rd a lot and will be for the next few songs so let’s get down and stay down! At 0:33 ADD resistance, pick up the tempo 0:47 – 1:18. Add resistance again at 1:49, increase the tempo at 2:04 – 2:35. Last push adding at 2:52 then tempo increase 3:05 – 3:36. Be careful to get the radio edit/clean version!
In the transition between songs add resistance to a medium climb then come out of the saddle in 3rd to start! Come back into the saddle at 0:21 then add resistance and come into third at 1:02 – 1:23 then sit back down to push through. Repeat at 2:05 – end. Be careful to get the radio edit/clean version! I love the Eminem version of this, but couldn’t find a clean version
When I first heard this mix on a fitness CD I use for Power Pump, it SCREAMS spin music!!! This is a song where I will WARN the class what is coming and tell them the difference between 2nd, and isolation in 2nd before we head into the track. For this song we’re out the saddle for the WHOLE SONG going into isolation, 2nd, 3rd, back to 2nd then isolate (repeat). So starting in 2nd with some moderate resistance (you aren’t touching this from here on out!), isolate in 2nd at 0:30 – 0:44 where we go back to easy 2nd, then into 3rd at 0:58 – 1:10 back into 2nd and straight into isolation 1:10 1:29, back to regular2nd then 3rd at 1:43 – 1:55, switch back to second and again right into the isolation at 1:59 – 2:13, easy 2nd till we go into 3rd at 2:28 – 2:40, then into 2nd and into the final longer isolation 2:42 – 3:13, easy 2nd till we head into 3rd at 3:27 and continue to the end.
. Last climb.Add at 0:24 then come into 3rd 0:39 – 1:12. Repeat adding at 1:28, into 3rd at 1:42 – 2:15 then into 2nd and isolate till 2:40, then nice easy 2nd, into 3rd at 2:55 – end. Be careful to get the radio edit/clean version!
