health

Inspiration At Its Finest

Welcome back to Kickin’ it with Kiki! I am super excited for this week because I get to share with you one of my FAVORITE inspirational quotes. I understand this may not be as significant to you or inspire you in the same way that it does for me, but either way I love it. 

“We can not become what we want by remaining what we are” – Max Depree

When I first read this it instantly made me think about where I was in my life. It pushed me to realize that I really can do anything I put my mind to with hard work. If we continue to say that we want things a certain way or we want to feel a certain way about ourselves but do not do anything about it, then we will make no progress. 

When we TRULY want something we will make it happen and the sooner I realized that the sooner I started making progress for myself. I was able to get my body moving and I started running every day. I started lifting and doing core workouts every day because I knew how I wanted my body to feel and I had not felt that good in a very long time. 

Before I realized this I would binge eat and always eat more than one serving or I would go out to eat every night because it was so much easier than finding something to eat at home. After I flipped the switch in my head I felt unstoppable and I started to feel and notice it when I looked at myself; but, nothing will compare to when other people started noticing and I was able to share what I did in hopes that it would inspire them and make them realize they could do anything they wanted! 

And to think, all of this stemmed from one quote that I came across while scrolling through social media. The inspiration that was stirred inside of me became unstoppable and I can say to this day that I am so glad I ventured out of my comfort zone because I absolutely love the way I feel. I challenge you to think about something you have seen or something you have heard someone say and really think about how it makes you feel. It could end up being life-changing!

Top 10 Nutrition Tips For Athletes

Welcome back to Kickin’ it with Kiki! I am super excited for this weeks topic because I find this information SOOOO useful. 

Since I started my journey, I have found that knowing what your body should be consuming is very important. Without the correct food and amount of water in your system, you will not be able to perform to the best of your ability. 

For that reason, I am providing the top 10 nutrition tips that I find most useful:

 Top 10 Nutrition Tips for Athletes

  • Eat A Lot Of Carbohydrates
    • Carbohydrates provide the highest amount of energy for workouts, they ensure that you do not get too tired during competition or workouts. Carbs should make up about 60 percent of your total calories for the day because it replaces glycogen that is used during workouts and competitions. 
  • Drink A TON Of Water
    • Water is important to help your body avoid injury and perform at the highest level possible. Because so much is lost through sweat during a competition, keeping water or adding a sports drink during and after long practices or competitions is very important.  
  • Include Protein In Your Diet
    • Protein is needed for athletes’ muscles to recover and grow. With that being said, it should make up about 15 percent of your total calories for the day because protein is SO important in an athlete’s diet. 
  • Replace Electrolytes After Workouts
    • During workouts and competitions electrolytes are lost through sweat and they are needed to help your muscles recover from a hard workout. Drinking a lot of water OR having a sports drink filled with electrolytes after a workout are key to keeping your body feeling good and ensuring you do not feel sluggish. 
  • Get Enough Sleep
    • Sleep is vital for athletes because that is the longest amount of time your body has to recover from the day before. Athletes should be getting an adequate amount of sleep to be fully recovered and rested up for the next competition or the next day of lifting. 
  • Never Skip Breakfast
    • I’m sure you have heard people say, “Breakfast is the most important meal of the day,” but it truly is. Eating breakfast sets your digestive system up for the day and gives you the energy to get your day going. 
  • Recovery Food Is Just As Important As Pre-Workout Food
    • The right amount and types of food are needed for your body to recover correctly. I have learned that eating a peanut butter sandwich or drinking a glass of chocolate milk helps my body recover and gets me feeling tip-top in no time.
  • Eat For Your Sport
    • This can mean a lot of different things but the easiest way to explain it is that each sport requires a different amount and type of food to thrive. For example, a runner should eat more carbohydrates because they will use the highest amount energy and need a lot of recovery. 
  • Eat Balanced Meals
    • Every meal should consist of carbohydrates and some type of protein but every food group should also be included. This ensures that your body will feel fueled and ready to go for the whole day and it will not hit a wall. Hitting a wall results in feeling sluggish and not being able to perform at your best. 
  • Avoid Caffeine
    • Caffeine is extremely dehydrating so avoid it at all costs on game day or before a workout. 

Hopefully these will end up helping you in the long run… no pun intended. Following these tips, or even just a few of them, will help you become a BEAST in whatever sport you are competing in. 

Stay positive through the tough time, stay healthy, and have a great week!

Nike- ‘Just Do It’

Welcome back to Kickin’ it with Kiki! This week is all about the company Nike since I LOVE their leggings for running and working out.

If you are not sure what Nike is, they are a corporation that specializes in the development of design and manufacturing of footwear, apparel, equipment, and accessories (“Read Nike’s…”). I have been wearing Nike apparel for years and a majority of the time I am buying Nike shoes also. Whether it is for running, lifting, or just for looks I seem to always have some type of Nike brand on. 

The company originally started on January 25, 1964 and had two co-creaters, Phil Knight and Bill Bowerman (Meyer). It also started with just creating shoes and the crazy thing is, people still rave about Nike shoes today because customers value the support and style that the company produces. 

The name ‘Nike’ means something to people and after a little research I understand why; the work Nike comes from a Greek Goddess of Victory which is one reason people WANT Nike so bad (Meyer). According to The Economic Times the swoosh “… symbolizes the sound of speed, movement, power, and motivation.” It gives them confidence to take on what is in front of them.

Nike’s special “swoosh” sign is also one of the highly valued parts of the company. People around the world see that symbol and immediately know what it stands for and it was designed by a college student (Meyer). That shows that anything is possible if you work hard! The slogan ‘Just Do It’ is also a key part of the Nike company. I believe that slogan gives customers a feeling of strength and encouragement that they can do anything they work hard for! The company truly represents an amazing thing for all different kinds of people. 

I have been wearing Nike for as long as I can remember and when I found out some of this information I was amazed. It gives me so much encouragement and confidence that the company truly wants the best for me and they walk with me as I take on each battle. I feel like the company helps me perform at my best because I trust what they produce. 

Overall, I would most certainly give the brand Nike a 10/10 because I love all of their products so much!

Works Cited:

“Hidden Meaning of 11 World’s Most Famous Logos – Nike.” The Economic Times, economictimes.indiatimes.com/industry/services/advertising/hidden-meaning-of-11-worlds-most-famous-logos/nike/slideshow/59738997.cms.

Meyer, Jack. “History of Nike: Timeline and Facts.” TheStreet, 15 Aug. 2019, http://www.thestreet.com/lifestyle/history-of-nike-15057083.

“Read Nike’s Mission Statement and Find Information about NIKE, Inc. Innovation, Sustainability, Community Impact and More.” Nike News, about.nike.com/.

Simple Workouts To Do While On Quarantine

Welcome back to Kickin’ it with Kiki!

Being stuck in the house has been pretty difficult for me and we are only two weeks in! That means we still have AT LEAST a month… that is dreadful. It can be hard for some people to work out during this time because all gym’s are closed due to social distancing and I completely understand why some individuals have just stopped working out. It is just simply ‘too hard’, but I am here to tell you that is not true! There are so many simple workouts to do at home that you do not need any gym equipment for. 

Below is a short list of ideas:

  • Jumping jacks
  • Push ups
  • Air squats
  • Burpees 
  • Crunches
  • Wall Sits
  • Russian Twist
  • Curls
  • In n Outs
  • Plank
  • Bridges

Running is also an awesome way to burn some calories and get your heart pumping fast! Even if it is for a couple minutes it is better than sitting around all day. If you have a dog they are perfect running partners too!

I have been doing a few of these workouts every day and they have helped so much, I love the way that I have been feeling! Pairing some workouts and healthy food go hand in hand to making your body feel good. If there are any workouts that you are not sure how to do just look them up on the Internet!

After the news for Indiana came out about school being cancelled this becomes even more important! Keeping a normal schedule will help immensely with feeling good and staying positive through the tough times. 

I challenge you to try a couple of these at home workouts this week! I promise you won’t regret it, have a fantastic week!

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!

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!!

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.