Smoothie Prep :)

https://www.youtube.com/watch?v=YVLqKfIQ4Nk

Welcome back to Kickin’ it with Kiki! A couple weeks ago I focused on a Smoothie Bucket List; here is a great way to prepare for each week ‘s smoothie! If you have never heard of these smoothie bags it will completely change your life. Smoothie bags are the easiest way to prepare for the week in case of any inconveniences because some days are just like that. 🙂 

Here is the simplest and best way to prepare smoothie bags! This will only take about fifteen minutes to prepare and it is a set breakfast or snack for each day!

  1. Decide on your smoothie of the week:
  • There are hundreds of smoothies to choose from so it all depends on your preferences! From fruit smoothies all the way to green smoothies and smoothies that have nothing to do with fruits of vegetables; there is definitely one for you!

2. Buy the ingredients:

  • After picking the type of smoothie you want to prepare for the week, you will grab all the ingredients from the store or from your house! It is important to buy enough of each ingredient for the number of days you will be preparing for. For example, I usually prep for one week so I buy enough of each ingredient for seven days. 

3. Set out the ingredients:

  • After the ingredients are bought you will set them all on the counter. They should each be separated so you can keep them separated for the next step. 

4. Chop and cut the ingredients:

  • Using a cutting board, place one of the ingredients on it and chop/cut it into pieces. This could look different for each smoothie but in general the pieces of each ingredient should be small enough that the blender can blend it efficiently. After one ingredient is cut/chopped completely, place all of it onto a plate or in a bowl and move onto the next ingredient of the smoothie.  Repeat this for each ingredient.

5. Measure the amounts:

  • After each ingredient has been cut or chopped measure the amount of each ingredient out for each of the seven days. Place all the ingredients together in bowls to eventually be put into freezer bags.

6. Add to a freezer safe bag:

  • Take each bowl that is filled with the ingredients for each smoothie and dump each into a freezer safe Ziploc bag. These can be any size but I usually use sandwich size bags because it saves space in the freezer. Continue this step for the amount of days you have prepared ingredients for. After they have all been separated and sealed, add a label for each day on the outside of the bag.

7. Place in the freezer:

  • After sealing the bag and labeling it, place each bag into the freezer and TADA! 

Just a reminder that this does not mean the milk is added into the smoothie bags; milk choice is just added each day during the blending. Smoothie bag’s can last up to three months in a freezer but I always recommend using them within two or three weeks to ensure that they stay fresh. 

I have loved being able to prepare for the whole week all at one time! I hope this makes your mornings easier and don’t forget that a healthy mindset is the most important thing; have a great week!

Sectional CHAMPS!

The goosebumps of a good game, the pit in your stomach of a season altering game, the insane amount of joy as the time runs out. The all around intensity and love for the game in the post season of your final season; nothing compares to it. 

I could never explain the feeling of winning the sectional championship on a Saturday night at 7:30; there’s no possible way I could put into words the rush of a million feelings pulsing through my body. The last fifteen seconds were the wildest of any game I have ever been a part of. All we needed was a defensive stop and we ended up getting it which made the crowd go crazy! The best part about that was that the opposing team had to foul us when we were already up by one point. The worst part was us missing the two free throws and having to get ONE more stop to secure the sectional win. The last five seconds turned into slow motion when I went down to double in the post, without fouling, and she missed her layup to win the game. 

The buzzer went off, the time ran out, and our student section rushed the floor as we had just won a sectional title! The support and love from the fans was unbelievable while we received our trophy and talked in our huddle about how proud our coach was of us. 

We finally got announced to cut the net down and my team pushed me to be the first person to get on the ladder and cut my piece, which was a little embarrassing because I had never done it before. After finally cutting my piece I got to show it to everyone and my whole team, all my friends, and my family showed their support. I had never felt so special and more proud  of my team, who has turned into one of the greatest families I am a part of. 

We were able to stay and take pictures after the game and we were there for about an hour extra, we even made a Tik Tok for winning! As we were leaving the school and arriving back into Garrett the fire trucks were getting warmed up for us. Yes, even at ten o’clock at night our town was up and ready to escort us through the town with the community lined along the streets clapping and yelling for us. One thing I have learned from living here is the immense amount of support we show for each other; no matter what it is. 

This past week has been full of so many memories and feelings that I have never felt before. Our coaches told us these would be some of the greatest memories of high school and I fully believe it will live on in my memories the rest of my life. The game has brought our team closer together and I have been able to talk to so many new people about the game, as well as how it felt to win. 

We are getting mini trophies from our town bank and we are receiving Sectional Championship t-shirts that anyone in the school and community can buy to support us as we go compete in Regionals. We also have a week full of team dinners where we get to bond even more to stay TOGETHER when we play in the Regional game this Saturday. 

This has truly been one of the greatest experiences of my life and has made competing for four year’s worth it. I now realize that my hard work has paid off. All the progress we have made as a team this year paid off and we are going to continue to compete as we make our way to State. I could not be more proud of our young team and I am so thankful that I was able to play my last season with the most amazing group of girls who I can help with their journey through high school. 

Smoothie Timeeee

Since I started my journey of becoming healthier and loving my body, smoothies have become super important. They are so easy to prep for and they can be made quickly when in a rush. The more I look at types of smoothies the more I have realized how many of them I truly want to try! There are so many it is enough to keep me busy for years but I have some in mind right now that I am going to try and finish before the end of high school!

These are not in order from most intriguing to least intriguing but I am so excited to share and go through this journey of smoothie testing with you!

My bucket list of smoothies up to June 5 is:

  • Mango Smoothie
  • Apple Pie Smoothie
  • Berry Blast Smoothie
  • Strawberry Banana Smoothie
  • Kiwi Lime Smoothie
  • Coconut Smoothie
  • Strawberry Oatmeal Smoothie
  • Peach Raspberry Smoothie
  • Peanut Butter Banana Smoothie
  • Green Smoothie
  • Kale and Pineapple Smoothie
  • Green Nut Butter Smoothie
  • Oatmeal Cookie Smoothie
  • Mint Chocolate Chip Smoothie
  • Pina Colada Smoothie
  • Cinnamon Bun Smoothie
  • Mocha Bean Smoothie
  • Chocolate Chip Cookie Dough Smoothie
  • Chocolate Covered Strawberry Smoothie
  • Hot Chocolate Breakfast Smoothie

There are a lot of different kinds of smoothies; fruit, vegetable, green, and of course the odds and ends smoothies that have cocoa and oatmeal in them. It is nearly impossible to list them in categories because each of them have different ingredients in them which is why I use Pinterest to help me organize what is in each.

Once I learn which smoothies are my favorite I will use them for college! It will be so easy for me to prepare my breakfast or before practice snacks each day and will save so much time. I have also learned how to smoothie prep by preparing all the ingredients, separating them, and putting them in each bag. After bagging the ingredients it is easy to freeze them and just pick out which one you want each day; I LOVE it!

It is so easy to organize smoothies on Pinterest and I encourage each of you, if you are interested, to use Pinterest as well. My account can be found through this link; https://www.pinterest.com/kierrarichards/, and I would love to share Pins with you and talk with you about your journey!

I am also creating a checklist for my bucket list because it will help me track my progress. If anyone feels inclined to do this bucket list challenge with me I would love to hear about it and see how our opinions differ for each smoothie; it would be so great to connect with you! I hope you learn to love smoothies just as much as me or even more!!

Daniel Fast-ing through January

Welcome back to Kickin’ it with Kiki! I have been talking a lot about trying new things as the New Year came around and now it is my turn to let you know how I am sticking by that. My church decided that it would be a good idea to try the Daniel Fast to bring us all closer to God.

The Daniel Fast is a three week long partial fast where participants only eat fruits, vegetables, legumes (beans), nuts, and whole grains. During this fast participants also ONLY drink water. We started ours on the fifth of January, the first Sunday of the new year, and it will end on the twenty-sixth of January. In the beginning it was really hard to adjust to the different foods and it took a lot longer to prep my food for the next day or the next week. Towards the end it got easier and easier because my body began to adjust to the different foods and how to function with them.

The first week was kind of hard but not the hardest by far. It was really exciting because I was able to try a lot of new foods and prepare my food in ways I never had before. I was able to learn about different foods and how beans and rice can be added to a lot of different things to make the meal filling. I also tried A BUNCH of new foods and vegetables that I did not use to like or had never tried before such as; squash, onions, and tofu. I learned how to make my own guacamole during the first week which I was able to bring to school and share with others how to make it and why it is so simple to make!

The second week was 100% the hardest. This week was when all of the desires of meat and sugars started to hit really bad but it is also the week where I started having a lot more energy. I wanted to give in and eat whatever I wanted but I knew I could keep going and finish. After I got through the first half of the week I started thriving and I felt like I could take on the whole world. During the second week I learned how to make my own salsa and it was SO GOOD!! I also started making a lot of smoothies and started adding Chia seeds into each to fill me up a little more. Chia seeds are great because they do not really carry a taste into anything and they are healthy for you!

The third week was very easy because the encouragement we got at church each Sunday really fueled me to keep going and go after the heart of God. We tried a lot of different things this past week; we attempted to make our own potato chips which were not crispy like the bagged kind but still tasted really good. We also made butternut squash which was really good because we made it into a type of noodle and ate it with pasta sauce. I have loved learning about new foods and I am able to plan my meals with different types of food now!

I have learned so much through this fast; not only about food but also spiritually. Although this might not be a reason for you to try the Daniel Fast because spirituality is not your thing I encourage you to continue to try new things because it really can be a blessing!

Get Down to the Facts With…

Welcome back to Kickin’ it with Kiki! This week I was able to talk back and forth with an awesome lady, Diemend Chanel, about her health and fitness coaching! I was so thankful when she messaged me back and said she would love to be featured on my blog and I was able to learn so many things from her! Below is everything I was able to learn from her, I hope you find it as interesting and helpful as I did and of course go follow her @diemendchanel.

What helped you realize you wanted to be a health and fitness coach and when did you know for sure that coaching was your passion?

“I realized that I wanted to be a Health & Fitness coach my senior of college when senioritis hit. I felt like i needed to have my life together right after i graduated, but when i looked at my resume i noticed that i didn’t put any work towards expanding my resume for what i went to school for, which was biology. I originally wanted to be a nurse. After asking myself the right questions I came to the realization that if nursing was my true passion then i would have put in the necessary work required to be successful. I reevaluated my resume again and realized I dedicated my time to volleyball and fitness. Still feeling the pressure of “needing to have life figured out after graduation” I was unsure of how i would even make a career out of health & fitness. That’s when 2 weeks before graduation i tore my ACL which forced me to sit down and slow down, during my recovery process i gained weight, didn’t like who i saw, then changed it and that’s when i had an epiphany moment of “I can’t be the only one who goes through this” which sparked my passion to impact as many lives as possible.”

How did you grow your social media platform in the beginning and what was the hardest part of getting people to recognize you?

“When i made the switch of having a personal/private instagram to a professional/business profile, i deleted everything that did not support any meaning or purpose to my business. I began changing simple meaningless captions to captions that inspire and provide value. What really jump started my following was when I created a “Greek Fitness Challenge”, I followed a lot of people within the Greek communities and had Greek pages repost my flier. From there people shared/reposted my content.”

Who were your biggest online influencers when you started online coaching?

“MASSY ARIES !!! She still is my favorite!”

Did playing D1 volleyball in college help you when you began to coach others?

“Playing D1 Volleyball did help me when i began coaching others, I jumped into this space already knowing that people perceive and process information differently so it’s important to speak from a place of understanding, clarity, and conviction.”

What does your typical day look like as far as planning, working out, coaching, etc.?

“My new routine has been incredible!: Wake up @5:00am, take a 5-10 min cold shower meditation, head to the gym, plan out my day from my notes from the previous day (which normally consist of client calls, some form of business education, mapping/ brainstorming business strategies, implementing business strategies, and creating content).”

Do you have any suggestions for me to get my blog out there and help it get more views and followers?

“First things first: design your bio to let people know that you have a blog and showing people where to find it. ~Keep reaching out to other accounts so they collaborate with you (have them re post the blog when they are featured). ~Create social media content that provide value. ~Be transparent so your followers can relate to you. ~Dive into ad placement on your blog. ~Start mentioning brands and companies”

In the beginning of this idea I was so nervous to put myself out there and reach out to women who had a bigger influence than me. It turns out it was a fantastic idea and I was able to speak and learn from an amazing woman who I aspire to be like! I encourage each of you to get out of your comfort zone every once in a while and talk to mentors that you thought would not answer because, more often than not, they would love to help you out! If you share any interest in health and fitness I highly encourage you to check out Diemend Chanel and her accounts; they are so encouraging and her feed is filled with new ideas and how to get yourself going when you have no desire to! Her handles are @diemendchanel and she has a website link if you are interested!

12 Days of Christmas

On the first day of Christmas…

Don’t you just LOVE the warmth a nice sweatshirt brings you? Especially in this cold weather that we are having?! I know I do and my Nike sweatshirt is my absolute favorite thing to wear on days where I am just not feeling like dressing up. The inside is so fuzzy and always keeps me warm while I am in school where the temperature always seems to be freezing. The pockets are perfect for when I am listening to my teachers talk and want to chillax in my seat instead of doing other work. 

If you have ANYONE in your life that you know relates to this or if you personally relate to this then a Nike sweatshirt is definitely the right purchase for you! I have added the link below to the sweatshirt with MANY, MANY different colors for everyone’s different preferences! 

#12daysofchristmas #festive #giftideas #comfortclothes #christmasiscoming #noel

https://amzn.to/2RjfiSJ

On the second day of Christmas…

Yoga pants are SO amazing!! They are capable of being worn with a sweater to look nice or to the gym to work out, it’s a win-win! The season continues to get colder making it harder and harder to find the correct attire to wear to the gym but I am telling you, yoga pants/leggings are the way to go.

They keep everything in tight while still being comfortable. And the best part; they have a phone AND key pocket for when you are on the go! These are the absolute perfect buy and they are soooo comfortable whether it is a trip to church with a sweater and boots, a trip to the gym, or a lazy day around the house. These yoga pants are always the correct piece for your outfits which is why I own so many pairs!

College students love the comfort these bring and they are definitely a perfect gift for this holiday! If you or anyone you know is interested in buying these yoga pants or something similar all you have to do is click on the link below and it will take you right to Amazon! They are also the perfect gift for your friends!!

#12daysofchristmas #giftideas #comfortisbest #workout #yoga

https://amzn.to/2Lr6Ehk

On the third day of Christmas…

I bought Calcium pills! I know, they do not sound very exciting but they are so good for your body! If you are like me and bruise really easily and al the time then these are an essential for your Christmas list. I have been taking them for months and they have really helped with my bruising. Not only that but there are many other benefits like; strengthening your bones and helping your heart, muscles, and nerves function properly.

I take them every morning along with Magnesium Citrate which helps muscle and heart function, and 5-HTP which provides Neurotransmitter support and a positive mood to start my day off! They are an amazing idea to put into your athletes stocking this Christmas season. The link below will take you directly to Amazon where you can buy them and anything else you are looking to purchase!

#12daysofchristmas #healthybodyhappylife #calcium #stockingstuffer #athletechristmas

https://amzn.to/33Up1la

On the fourth day of Christmas…

Headbands are always a need but this Nike Headband is my absolute favorite choice! I love that there are so many colors to choose from and they have material on the underside that keeps the headband in place! If you are a runner then you NEED this item because I know how annoying it is when all your flyaways are sticking to your forehead from sweat. And, it is a perfect stocking stuffer! Your friends will love it, especially if you are having a secret santa in your friend group, don’t miss out on this! Click the link below and shop now!

#12daysofchristmas #stockingstuffer #running #headbands #countdowntochristmas

https://amzn.to/2s0HFup


On the fifth day of Christmas…

I bought MORE Nike socks! I wear a pair of these every day and the best part is they come in black and white so they will match any attire that you are working out in! I cannot even tell you how many pairs of these I have but it seems as if I can never get enough!

They are able to be worn with anything and they are comfortable for when you are working out! Yes, I know socks are not too exciting but they are a necessity and they are a perfect stocking stuffer for your athlete this Christmas season! Go to the link below now to shop Nike socks and anything else you are looking to purchase for Christmas!

#12daysofchristmas #stockingstuffer #giftideas #athlete #workout #lookgoodfeelgood

https://amzn.to/2DWiNql


On the sixth day of Christmas…

I bought a Blender Bottle! These water bottles are absolutely perfect for when you are on the go! I have recently been making peanut butter, banana smoothies and a Blender Bottle is the perfect transportation to school!  My grandpa also mails my brother and I protein shakes which I use my blender bottle for. 

There are so many different colors and sizes available that everyone will be able to find one they LOVE. Each bottle comes with a blender ball that helps to break up the protein powder and blend it in with your milk. That also gives it the ability to last for a long time because all that you need to do is shake it up again! These are the perfect gift to give your friends and they fit into a stocking perfectly! Don’t miss out and click the link below to shop!

#12daysoffchristmas #blenderbottle #smoothies #carryalong #stockingstuffer

https://amzn.to/34fNcuy

On the seventh day of Christmas…

I bought ANOTHER CC hat! I am sure you have seen CC hats around in your life because they have grown so popular. They have very good reasons as to why they are so popular; they are stylish and comfortable! Most people wear them as an accessory to their outfit which they are perfect for; but they are also great when running errands from place to place and running outside in the cold months of the year. 

I personally have some and let me tell you, they are fantastic! I am able to add them to any of my outfits and they look adorable. Not only do they have hats but they have gloves and scarves that also match everything while keeping you warm! They are perfect for any woman in your life and now is the perfect time to gift them with something they will LOVE! Don’t miss out, click the link below to shop CC attire or anything you are looking to purchase on Amazon!

#12daysofchristmas #CC #giftideas #personalblog #babyitscoldoutside

https://amzn.to/2LojAV7

On the eighth day of Christmas…

I bought a pair of Nike sweatpants! Let me tell you, these are the greatest thing ever invented, they’re super comfortable and are easy to dress up or down with. Some days I am just not feeling school and at that point I bring out the sweatpants and depending on how I feel I wear a nice shirt or a lazy sweatshirt. They are also perfect to wear in the winter because it gets so cold and they keep your body warm and cozy all day. Nike sweatpants come in white, black, and grey also making them perfect for any outfit that they need to match. 

As Christmas is quickly approaching don’t miss out on these sweatpants! They are the perfect gift for your high schooler today and they come in men and women’s sizes. Click the link below to shop Nike sweatpants now as well as anything else on Amazon!

#12daysofchristmas #nike #giftideas #lazydays #sweatpants

https://amzn.to/2PmWbVd

On the ninth day of Christmas…

I pack my lunch every day and have been for the past three years. As soon as I came upon meal prep containers I knew they were perfect! There are so many different shapes and sizes that, depending on your lunch box, you can find a size that is PERFECT! Meal prep containers give you the ability to prepare your lunch for the whole week and just grab your container and go! I love these because they make everything so easy and they are aesthetically pleasing for pictures! They also come in different package amounts to pack your food for longer amounts of time before having to prep again. 

I love packing my meals in these adorable containers and I know you will too! Click the link below to shop now! The possibilities are endless!

#12daysofchristmas #mealprep #bePREPared #healthylife #fitnessblog

https://amzn.to/38gwFtG

On the tenth day of Christmas…

I received a blanket hoodie! These are super comfortable and they have just started to get popular so you won’t be behind on the trends. This is the perfect thing to wear on the weekends when you are just hanging out with your friends and your family or when you are a little chilly because of the winter weather. I love sitting on my bed in my hoodie blanket and studying the bible, it is one of my favorite activities. 

Sitting in the living room with my family while drinking hot chocolate and watching a football game is also one of my favorite things to do and the best part is… the hoodie blanket is PERFECT for that. No matter what homely activity you are doing the hoodie blanket can be used so don’t miss out on it this Christmas season! Click the link below to shop now!

#12daysofchristmas #hoodieblanket #giftideas #homebody #cozylifehappylife

https://amzn.to/2PjZYmi

On the eleventh day of Christmas…

I bought Air Force 1’s! I have wanted these shoes for so long and my favorite thing about them is that they match everything. There are a lot of different colors that you can buy but my favorite are the all white ones! I really like all black ones too but white matches pretty much everything. They have gotten really popular in the past couple months and pretty much everyone has a pair. 

I really enjoy looking on Pinterest at all the outfit ideas that you can have with Air Force 1’s. If you are not sure if you should buy them yet or not then I suggest doing this as well, you will be able to see everything the shoes are capable of doing. I love these shoes so click the link below to shop for them now!

#12daysofchristmas #shoegamestrong #nike #trending #newshoes

https://amzn.to/2s4zzRD

On the twelfth day of Christmas…

I bought a Hydroflask! I, personally, have two hydroflasks which are both different sizes. I use one to carry around at school and one during my weight class. They keep my water so cold all day that I still have ice by the time I get home! There are so many different sizes and colors that are available to ensure that everyone will be able to find one that fits their style. 

There is also a choice between a wide mouth and normal mouth, as well as a straw or no straw. The choices are endless, which is why so many people love them. This Christmas is a great time to surprise your daughter or friend with a Hydroflask that shows their personality perfectly to the world around them! Click the link below to find the perfect color to show off your personality! 

#12daysofchristmas #hydroflask #giftideas #vsco #expressyourpersonality

https://amzn.to/2sXbgp9

Kickin’ It Off With Kiki

Hey kicksters! I am so excited that you came back to read and learn a little more about who I am behind the screen!  As I have gone through high school I have been able to learn a lot of things but more importantly, I have made such good relationships with the people on my athletic teams. As each new season comes I find myself getting closer with my team and I love every second of it. Of course I miss my past teammates, those who have graduated and I do not get to spend every day with anymore, but making new relationships is something I look forward to so much and sports has really given me that opportunity. 

woman doing pull ups

I have come to the conclusion that I am coming down with senioritis… SOOOO every day I wake up and all I want to do is throw on leggings and a sweatshirt. Most days I give in because, lets be real, who likes waking up and going to school of all places. However, as the day goes on and I get to go to weights class my mood does a complete 180 and I normally have fantastic days! The way I feel when I work out and how I am able to let all my anger and frustration out in a healthy way has also become very important to me. It has helped my mindset so much and I am so thankful for that. Making my own food and sharing with others of how and why I chose to make it has also become a big part of my day. 

be fearfully authentic

Each day is filled with new experiences that help point me in the direction I want to go as far as college and what I want to pursue in my life. My lifestyle is solely based around athletics and I know that is the direction I want to go in the near future. Through my experiences I have learned so much about how to be myself and how important it is to not care what others think as long as YOU are happy and healthy. Until next time, stay original! 😉
#introductionfriday

Life as I know it

From the second I wake up, working out is on my mind. It has become an escape from reality when I need it and is truly one of my greatest allies. Thoughts continually flood my mind of what to prepare for lunch or dinner. The excitement of new recipes and ideas is one of the greatest muses for each day. Pinterest; frankly, is a blessing in this aspect of my life. Seeing people in pain or not having the capability to do something for themselves hurts me more than anything else in the world. Through high school, what I want to pursue has been orchestrating through my mind constantly as it is the next BIG decision ahead of me. Food and physical activity tend to make up a majority of my day and through my research I have become stuck between two things; a dietitian and a physical therapist. Sundays are strictly family time and I would not have it any other way. Coming together with the people I love as well as my brothers and sisters in Christ brings a joy that compares to nothing else.

I am quite simple yet 100% authentic and original. I am an athlete, a lover of food and others, and purely led by God in all aspects of life. My friends, they call me Kiki.