Coogans Race

Coogans Race

Saturday, April 12, 2014

Power of a Woman Triathlon

Hello Fitties,
   how are Y'all on this glorious and warm day???? Today I competed in the first ever all women's triathlon, the Power of A Woman Triathlon. I completed this race as part of a relay team called Triple Threat. This race consisted of a 1/4 mile swim, a 6 mile bike ride and a 2 mile run. And guess what we proved our name. We won second overall in the relay division. I think that's pretty awesome for our first time ever competing. Can I get a woot woot, I say Jerome's in da house!!!!!
    Anyhoot, I think I may branch out and actually complete a triathlon, who knows I may even compete in the half Iron Man with my gurlz. Here's to trying out new things :)

This is a very true statement. I would have never thought to run in a triathlon or even a marathon. Heck, I wouldn't have run outside if it wasn't for the great friends I made through @blackgirlsrun. Like seriously, these ladies have seen so much in me that I never even noticed. We are going to keep moving forward and do even bigger and better things in the future. Luv u guys.

@brandscycle team. Everyone was amazeballs 
And you know I had to put up a couple pics of my triple threat homiez. Had to show some swag in these pics. Next race for us iron man Half. I know I look at Shari like she crazy when she says we can do it, but I'm actually warming up to the idea :).
Triplw Sweat Swagga!!!!
   Well, back to half marathon training and lifting tomorrow. Until next time fitties :)

Tuesday, April 8, 2014

New Beginnings and WOD

Hello Fitties,

     today I started week one of the NYC shape up Fitness instructor program. I'm pretty psyched that I will be able to torture people legally (lol, just joking). I'm really excited about this class because it will teach me how to make exercise routines for a group of people with different athletic abilities plus it will teach me how to effectively instruct a class. My program is during my regular exercise time, so I now have to get my run and weight training done in the morning before work. Surprisingly, I find that I am able to do more when exercising at the crack of dawn. Is it that I'm excited to see an empty gym or that I have more energy in the morning? Who knows? All I know is that I like how I'm feeling so no complaints aqui.
    Below is my WOD:
3 mile tempo run (fasted cardio)
bicep curls (3x10 @ 40 lbs)
overhead press (3x10 @40lbs)
rows (3x10 @ 40lbs)
6x10 pushups
overhead tricep extensions (3x10 @ 30lbs)
lying fly (3x10 @15lbs)
close grip chest press (3x10 @ 30lbs)
straight arm extensions (3x10@8lbs)
NTC Hollywood Trainer abs

Totally left the gym feeling like this :).

 Well that's all for the day fitties.
Shout out to all the bloggers linking up on Workout Wednesday #WOWlinkup. Keep up the great work, your posts are inspiring and keep me motivated.
Until next time.

Monday, April 7, 2014

O Thank you Lord for Rest Days!!!

Hey everyone,
   today is Monday and it's my rest day :) !!! Usually people don't get excited about Mondays but I do because I don't have to do any pushups, burpees or planks today. All I'm supposed to do is stretch, hydrate and enjoy the bounty of my meal prep.
Yup, this is exactly how I feel when my meal prep for the week comes together.

    Anyhoot. lets talk about So as posted on this blog, I like to prepare all my food for the week on Sunday. I have gotten into the practice of preparing breakfast, lunch, dinner and snacks in advance. This has helped me so much with staying on track as well as keeping me from over eating.  Below are pictures and descriptions of all the delicious food I had on Monday.

Green smoothie

Egg Frittatas

Dinner :)

    This week for breakfast, I will have an egg frittata and a green smoothie. Each egg frittata consists of three egg whites, 1 egg yolk, 1 slice turkey bacon,cilantro, green onions and green peppers. The green smoothie was made using unsweetened coconut milk, a splash of vanilla, spinach, 1 apple, 1 banana, 3 carrots and a 1/2 cup of almonds. I made a big batch so this smoothie will last for approximately four days. 
    Now, my lunch was quite similar to my dinner and I didn't want to wierd anyone out at my table by taking pics of my food while we were all eating. However, I had 1/4 cup brown jasmine rice (cooked in chicken broth for flavor), broccoli sauteed with bacon, hummus and 1/2 a grilled chicken breast.
Dinner was banging. In the pic is shrimp, hummus (I sincerely love this stuff), grilled onions and peppers and broccoli sauteed with bacon. I feel satisfied and energetic after my meals, never full anymore or still hungry anymore. For my 3 snacks I had 1/4 cup cashews, 8 black bean and quinoa chips with greek yogurt and kale dip and an apple. Clean eating can be rather tasty people. Get in the kitchen and try it or run to Trader Joe's for their reduced guilt snacks, they're amazing.
Until next time fitties.

Inspiration for myself and my Fitties

Hello Fitties,
    I would like to thank you all for the kind words you have shared with me throughout my blog. I usually find myself scrolling through stories as well as inspirational quotes posted in workout groups on facebook such as @rippedgoddess and @fitvillains.  The quotes are my favorite and it makes me ponder how things are going in my life. Below is one that spoke volumes to me today and my interpretation of it.

   When people say and do stuff to put you down, say to yourself that you have won. The only reason why folks say horrendous things to you and/or try to discredit your accomplishments is only because they are insecure and miserable and they want you to feel the same. But my people rejoice, you do not have to stoop down to their level, keep working hard towards your goals, love one another and enjoy life. The people acting negatively to you are not growing because they do not have the grit or strength to do so presently.

    In the past, even recently, I have noticed that I allowed peoples negative actions and comments towards me get me down. However, that is my decision to feel that way. When you are met with negativity, think of your accomplishments and why you worked hard to reach those goals. Think of all the people who deposited positive energy to you along the way. And if your like me, make a list of all the accomplishments you have made. This helped me so much last weekend because I noticed with all the people who were against me, I still succeeded and prevailed.  With that being said, I would like to encourage all of you in whatever goals you have. Whether it be fitness, career, relationship, spiritually related etc., I believe in you and I know you can do it.
    Well, that's my inspiration post for the day. Just remember everyone compliment people, magnify their strengths and not their weaknesses. You do not know how much you will help someone by just being encouraging. And for my homies feeling rather badazz:
LOL, until next time fitties :).