No Nonsense

Booyoww!!
Today was supposed to be a cross training day so James promised that he would tag along with me to the gym so that I can do moves-- and he could snap photos for you guys. But this happened...

 

So i ended up ALLLL ALONE. But that's okay! I kept a positive attitude...

And set out to the gym alone. Don't mind that pile of crap to the left- just a little pile that SOMEBODY (not me) was supposed to take to the trash this afternoon...

 



So I made my way to 10 fitness (gym in Little Rock that costs- you guessed it- $10/month) for 60 minutes of cross training. I didn't go to the functional training gym (functional training is kinda like a crossfit gym- I'll explain that later) because my legs are still a bit sore from yesterday- going from nothing to 9 miles is pretty tough on your body so I took it easy today. 

I hopped on the bike and rode for 25 minutes- just a nice easy ride (intensity of 8, no hill intervals today), watched a little tv and before I knew it, it was time to get off!

I then got an exercise ball and two 8 pound weights and did sit-up jabs.

 

1. Grab an exercise ball

2. Grab your weights- whatever size works for you

3. Lay back on your ball with the weights in each hand

4. Sit up and jab your right arm hard to the left (punch your boss hard!)

5. Lay back on the ball with your core contracted

6. Sit up and jab your left arm to the right (punch him/her hard again!)

7. Repeat..and repeat and repeat and repeat

 

I then did burpees on the step...

So you put both hands on the floor jump both feet back (you'll be in pushup positon). Jump your feet back to your hands (butt shall be in the air- like you just dont care) and stand up, jumping on the step in a fluid motion. It might be difficult to keep it flowing when you first start out but thats okay! Just keep it up. It will get easier with practice =)

 

After I finished with my burpees and ball jabs (heehee), I went for the No Nonsense circuit. This is to be done continuously without a break until the entire circuit is finished. Then you are to repeat it 2 more times! GO HARD and don't hold back. If done correctly, you should be dripping! If The No Nonsense workout is all you plan on doing, running a mile (or two) before and after will add a little intensity to the workout! Give it a try!



 

 

After my workout was complete, I headed to Kroger to pick up some TP and wandered on the health nut aisle...

 

SERIOUSLY PEOPLE!!

"Get Rich Quick" schemes are not the way to go.. So why would one think that "Get Fit Quick" schemes are effective? Slim Quick and Hydroxycut may work for some but why do we always try to take the quick and "easy" route? Work out, eat right and the results will come- I promise. Put the pills down, grab a stick of celery and join a bootcamp. Sheesh.

 

 

 So I wandered on down and passed by this.. I love Muscle Milk. People have different opinions about protein shakes but I think this is a good one. They also have a "light" version for people that want to keep the calories low. But if you need more protein in your diet, these are great (and yummy). LET ME BE CLEAR-- if your diet calls for more protein, it is better to consume more protein with actual whole foods- supplementing with shakes is not the BEST choice. But Muscle Milk is a good shake.

 

Anddd finally. I walked past the frozen dessert aisle. And stopped. Then kept walking. Then turned around. And walked down the aisle. What the heck. Its Sunday. Calories don't count on Sundays. You didn't know that? lol. Well if I must have ice cream, Im gunna go with SKINNY COW. It is the BEST ice cream with 1/3 of the guilt!! I got a mini cup of Dulce de Leche. 150 calories and 1 gram of fat. We wont mention the carbs and sugar content- its Sunday. Remember? haha!! If the ice cream container can fit in the palm of your hands then its all good. I don't make the rules =)



 

Well tomorrow is another running day. I have 3 miles so I'll knock that one out bright and early in the morning!

What workouts will you partake in tomorrow? Share with me!

 

Talk to you guys tomorrow!

 

 

Peace in the Middle East,

Court

 

"Watch Out for the Running Lady"

6 am came around waaayyy too fast. This is me at 6am..(hold on to your hats)..

Omg, I cant believe I just posted that. Haha, I seriously couldn't open one eye. But imagine waking up with this face in your face...

James was up bright and early to train his clients so I went ahead and jumped up to prepare for my 9-miler! It was kinda hard pumping myself up for the run but when I took Mykee out for his morning walk, I saw a few marathon trainers out there hitting the pavement and it pushed me to go ahead inside and prepare for my own run.
 Here are a few things I packed for the trip..

My jelly beans! You guys, THESE THINGS ARE AMAZEBALLS!!

I seriously ran this 9 mile route nonstop and when I made it back to my apartment, I was ready to clean the entire house! What you do is eat one pack of beans (the ones with the caffeine) to get you going 30 minutes before your run. Then you pack a bag of beans for the trip..I only needed half a bag during my trip so I can use the remaining beans next run. I chewed a few during mile 5 and mile 7 and I was good to go! Now just because these beans work for me doesnt mean they will work for everyone but they are seriously worth a try. Like I said before, there is no way I can do GU. Just thinking about trying to swallow that slop makes my stomach turn. Beans, Beans..they're good for your--run.

So here is my special fanny pack- I turn it backwards so the bag is on my backside and I dont look as goofy. These bags are small but I managed to fit my phone, a bag of beans, my keys and my pepper spray (that I decided to pull out and run with around mile 2). Trust no one!

Remember that water bottle that I thought was gunna get on my nerves?? LOVED IT!! Its not annoying at all because it fits so snuggly around your hand so you don't actually have to worry about holding it. And the sloshing water didnt bother me at all. WIN!

 

So down to the running business...

I mapped out a 3 mile route that I was kinda nervous about- 1) because it's a 3 mile route- that will have to be repeated two more times. How boring. I don't know how I did it- but I did (i bet it was the beans, lol).

2) I knew my route would take me right past the Salvation Army in the crummy part of downtown- I know, I know.."why in the heck are you running in the crummy part of downtown Little Rock".. I don't know- there are a million runners in the area during this time- no excuse, I know but I was so prepared...

This picture was taken after my run, but i literally had my finger on the trigger the entire time. Anywho, I ran right past the Salvation Army- 3 times. And I am telling you, those homeless men were SOO encouraging!! All I heard when I ran past was "YOU CAN DO IT" and "KEEP GOING" and "I LOVE YOU" and of course, "CAN I HAVE A DOLLA?".. haha I am totally serious! They seriously made my running a bit easier. I mean the run wasnt bad at all, but my legs were about to fall off. It hurts more when you start to slow down- thats why I try to keep my pace steady. I didnt run as fast as I want to during the marathon but I didn't walk. Baby steps =)

Towards the end of my run, there was a little grumpy old lady and her friend in the middle of the sidewalk. I was heading straight for them and I heard the friend say to old grumps "watch out for the running lady".  Little miss thing replied "the running lady better watch out for ME".

HAHA!!

That isnt a picture of the old bag, but when I googled "grumpy old lady" thats what popped up.

 

OH YEAH,

One thing you must remember when going on long runs is SOCKS! They can make or break you. Here is a picture of my foot when I did the Germantown Half Marathon with normal socks..

BLISTER CITY!! I quickly learned that you MUST wear good running socks that will wick away all the moisture and prevent blisters. I got that blister around mile seven with my normal socks- well I wore my new Feetures socks and I was blister free!

 

 

Make sure you have a recovery formula to replenish with after your workouts. I love the Wheybolic protein from GNC. Strawberry is awesome! I dont have a picture of the bag for you but you can purchase that at GNC so your body won't be so fatigued for your next workout!

 

NoW FoR mY TrEaT....

 

James decided that we needed a trip to Wally World to get NECESSARY ITEMS ONLY..

Okay, I can dig it. I asked our favorite friend Aaron if he wanted to tag along. He agreed because he knew it would be a show. I am a shopper and James is a saver..

Welp we traveled with our little buggy down the wine aisle..and I spotted my "Great Job Running This Morning" treat...

 

MADDDD HOUSEWIFE WINE!!!

 

 

Yes Yes Yes!! I knew James would say "hell no, put it back" so I told Aaron to hide it at the bottom of the basket and sneak it on the little checkout scanner while James wasnt paying attention. I mean Aaron was moving like a sneaky cat!! James didnt even notice!!

Thats Aaron bagging the groceries while my sweet bottle of wine sits hidden on the scanner. Welp the goofy checkout guy holds up the bottle of wine to James and says "SIR I HAVE TO CHECK THIS OUT LAST"...James looks up and says "whats that?".. I say "geee how did that get in there?" and Aaron dies laughing. Damn! Caught!

Thanks Mr. Checkout Guy..

 

 

Well,

Thats all for today guys!! Tomorrow is a cross training day! I think I'll do some functional training but I'll take lots of pictures and tell you all about it!

 

Love and Light,

Court

 



 

You Run for Fun?

 

Well Hello there..

And WELCOME TO MY VERY FIRST BLOG!! I'm so excited! Can you tell??
I'm Courtney Powell and I'm coming to you live from my bed- in Little Rock, AR. I created this blog because I wanted to share my passion for fitness with other freaks out there in internet land. I get so pumped about working out and I need somewhere to channell all of this excitement. So, I should be sleeping right now (I'm training for the St. Jude Marathon and I have a 9-miler- supposed to be 13-miler) in the morning. I am a bit behind on my running but now that I have this cool blog, I have something (hopefully soon to be someones) to be accountable to. There are so many events that are forth-coming that I am sooooo excited about! For example: the St Jude Marathon- December 1 2012 in Memphis, TN (my hometown, whoop whoop), MY WEDDING (yup, you see that handsome man carrying me on his back? thats my sweetie, James) in March of 2013 (www.powelldavis.ourwedding.com)  and the TOUGH MUDDER May 2013! I cant freaking WAIT for the tough mudder. check out their website! www.toughmudder.com Seriously, you watch the opening video and it will make you want to take on the world!

So this afternoon, I stopped by GO RUNNING in the heights today to pick up a few things for my long runs. There is no way I will be able to survive 9 (13- wink,wink) miles tomorrow without water. So I purchased this nifty water bottle that fits perfectly in your hand. See? It even has a cute little pocket for all of your neccessary items (pepper spray, keys, license..etc). I am a bit nervous that holding something in my hands for so long will get on my nerves. I can hear the water slushing around already, lol. Hopefully I won't mind it- I need the water. I'll let you know how that goes tomorrow. I plan on heading out at 6am! I need to check my route before I turn in for the night .. (runningmap.com is an awesome tool to plan running routes, by the way).
I also purchased some sport beans just in case I run out of energy tomorrow. I am NOT a gu person. Unless you wanna see me puke on the pavement..no thank you. Gimme something that tastes/feels like candy and I'm golden. I don't have the strength to grab the bean package and snap a photo but I promise I will do that tomorrow!

Yeah, this pic has no significance, just throwing it in there for a little AAAHH! =)
Okay, I think it's time to hit the hay, now. That pavement will be calling my name bright and early in the morning!
Love and Light (yeah, im hitting ya with the yogi-speak),
Court