Coogans Race

Coogans Race

Saturday, January 4, 2014

Nike+ Challenge on the Dreadmill

Wow 2 posts in one day???? This girl must of added some Wheaties to her smoothie, just joking. I didn't want to mix a recipe with a workout post. So today I braved the cold for 2 whole minutes, got in my car and went to the gym. Surprisingly it wasn't crowded. I was able to do all I wanted except take a selfie in the stretching area. But the picture is not important, my workout is. In a previous post I wrote that I only needed 7 miles to complete my running challenge on January 5th. I find the treadmill to be rather boring but since the weather is uhhh frightful I just had to find a way to spice up my run. Instead of running miles continuously, I broke them up into three 1 mile runs followed by a strength circuit. The workout I performed was made by the good folks +Spartan Race . Below is the workout.

Spartan WOD, 11.12.13:
Beast Mode 1.2

Part 2 of a 4-week Challenge 

Accept the challenges so that you can feel the exhilaration of victory.
- George S. Patton

Run 1 mile
15 burpees
5 pull-ups
50 crunches
15 box jumps
5 pull-ups
50 bodyweight squats
15 burpees
5 rope climbs or 5 x 25' bear crawl
50 walking lunges
15 box jumps
5 x 25' bear crawl

x 3


    I opted out of the bear crawl and rope climbs, however after the 3rd circuit I completed another mile for a cooldown. Also, I was able to complete 3 sets of unassisted pullups, the rest of the pullups were performed with 40lb assists.
     Well, only three more miles and I will officially be done with this +nike+ challenge.
Until next time.

Incredible Hulk Smoothie

Hello Fitties,
    how are y'all during this cold weekend??? As stated in my last post I've been staying inside and surprisingly have been able to keep up on my workouts. Now the clean eating part, not so much. Anyhoot, I wanted to post to show off my +Vitamix ....... I mean to show a green smooothie recipe I have been using for a while now. Below are the pics and the recipe, enjoy :).
Recipe on my Chalkboard
My VitamiX :-)

Frozen Spinach, I used 2 bowls.
1/2 a banana

2 strawberries

4 mango chunks

Handful of pineapple chunks

1 large carrot chopped

Thumb size ginger slivered

1 cup Coconut water and 1 cup water

All in the mix

     All the fruits and vegetables, except the carrot, were frozen. Also, for people just starting out with green smoothies I suggest you put a sweet juice such as pineapple or mango instead of the coconut water. It took me a while to ween myself off using juices in my smoothies but either way they are still quite healthy and low in sugar. I used to drink this only before workouts but now since my circuits are more intense and longer I drink this with a slice of raisin bread and peanut butter.
      Try it out and see how you like it. You may be surprised how much you will like this drink.

Friday, January 3, 2014

Mankofit Challenge

Hello Fitties,
    this snowstorm has me going through cabin fever. Right now all i want to do is eat cookies doused in speculoos and ice cream. Thankfully, I only have speculoos in my house so I was only able to eat it with an apple but trust me I fantasized about having cookies all day while snowed in. I am quite sure I lost my number 6 place in my nike running challenge but I am going to get to the gym and complete my 7 miles this weekend even if I have to shovel my way there. Anyhoot, yesterday's workout consisted of abs and the warrior P90X3 workout. I did not think it was challlenging at first but when I woke up sore I was like yeah Tony Horton wasn't playing with this one. Today's workout was 30 minutes of spinning consisting of 15 minutes of high resistance intervals and the #Mankofit_challenge. If any of you have instagram I seriously recommend that you check her page out. She posts a lot of challenging and fun workouts plus her dance moves at the end of each workout are friggin amazing. Below is the workout she posted. The walkouts literally killed me. I was going to give up after the 3rd set but she said to complete the circuit five times so I listened to her.

   Have a great workout fitties.

Wednesday, January 1, 2014

Hangover Fun Run

Happy New Year my Fitties,
     well today to start off my new year I ran a 5 mile fun run. I was tired through out and ran much slower than my normal pace. However, even with the disappointing stats I was happy to just get out and exercise today. Note to self, NEVER RUN WITH A HANGOVER even if it is in the title of the run.

       In my nike run challenge I am currently in 6th place and have only 7 more miles till I hit 15. We are supposed to get hit with a lot of snow tomorrow so hopefully I will be able to get the rest of my mileage in later this week whether it be outside or on the treadmill. Along with running 5 miles this morning I completed two P90X3 workouts which were the incinerator and MMX.  Incinerator, which is an upper  body workout, felt rather easy until the 3 minute burn at the end and MMX was delightfully hard. It was full of multiple complex martial arts movements that targeted the core in every move. P90X3 workouts are typically 30 minutes and will be a great addition after my runs.

    Well holiday season is over and I gotta get back on my grind. This actually makes me feel kind of anxious though :/. Till next time fitties.

Sunday, December 29, 2013

I Woke Up Like Dis????

Hello fitties,
    as I sit here and reminisce over all I have learned and experienced through 2013, I must say that I am blessed, smarter, more patient and physically and mentally stronger.
       This year was filled with many self doubts and fears that even through much reassurance from family and friends was not enough for me to get over. I actually had to take time and look over schoolwork, race and test results and even old pictures to see how far I have come and that through all this I am a hard and efficient worker. Now when people give me praise or recognition, instead of trying to get the attention off myself, I say "thank you" while singing I woke up like dis in my head, thanks Beyonce.

    I grew up in 2013, I learned what it really means to forgive, how to remain professional in ridiculously tough situations and how to respectfully stand up for myself. 2014, like 2013, is going to be a year of physical and intellectual growth for me. Fear has become a small obstacle in my life and I see myself doing more fitness wise, business wise and socially. This year I obliterated and went beyond most of my goals. Next year I plan on doing the same. Below are my goals for 2014.

1. Finish my certified personal trainer certifications
2. Gain clients
3. Complete CEU's towards being a certified fitness class instructor
4. Get into a master's program for Speech Pathology and excel
5. Lower my body fat percentage from 24% to 17%
6. Workout more in the gym
7. Finish the Brooklyn Half marathon in under 2 hours
8. Finish the NYC Marathon in under 4:30:00
9. Take more pictures of myself and put them on this blog and my instagram account
10.Complete a spartan race (I think I may go for the sprint challenge, we'll see)
11. Be more computer savvy and update this blog of mine
12. Be more serious with my financial investments
13. Go out more, some may think this is easy but it takes a lot for me to get off my behind and hang out with others. I must remember not everything has to deal with excercise, there are many other things I can do with people.
14. Invest in myself (very important, this can be from my looks, the way I carry myself, educating myself more etc.)
15. Concentrate on areas of my body that I deem weak i.e. inner thighs, upper body and core
16. Lower my running pace by a minute or more per mile
17. Make use of all the cold gear I have bought and run outside
18. Read more
19. Finish this P90X3 program (what the heck did I get myself into????)
20. Obtain and maintain a Beyonce work ethic, 17 well made videos for one album that was not even advertised. This woman deserves more than awards she needs an economics course taught worldwide dedicated to the making and release of this album.

Anyhoot that's all fitties. I will constantly update the blog this week. However, I just want to wish all of you a happy, healthy and successful 2014. I love you all.

P.S.  Knicks I still believe in y'all. I see a great turn around in 2014.