Class of 2020…

Hello everyone, welcome back to Kickin’ it with Kiki! This week has a touch of reminiscing behind it as my last year of high school is coming to an end, a farewell some might say.

I was blessed to move schools my freshman year and instantly click with so many people. I was so nervous but I had the right people around me to make me feel comfortable and they all created a high school experience I will never forget. The class of 2020 has gone through a lot in our last four years and each experience shaped us into the young adults we are today. The events may have not always been good but they all had an effect on us that pushed us into the version of ourselves that we are today.

Playing volleyball, basketball, and softball taught me more lessons than any person could and I would not have wanted to spend the last four years playing with any other teams. I learned how to lead correctly and I made an immense amount of friends along the way that I know will always be there for me, just like I will be for them. Senior nights were the best nights and I am sad that I could not play and walk for my softball senior night but I know everything happened for a reason.

I am beyond thankful for the students and staff that have made such an impact on me throughout the past four years. The memories I have made will always have a place in my heart and the people who have touched my heart and made me who I am today will be a constant reminder of who I truly am. They knew who I could be before I did and I am so thankful for that.

In the next couple of weeks, high school will be completely over and I will have to move on. There is a lot of excitement that comes with moving to a next chapter in my life but I will always miss the people who had an immense impact on me. Thank you to everyone for making me who I am today, I would not be here without all of you; and, farewell high school. Thank you for the memories that were created and the connections I was able make.

Thank you class of 2020.

Time To Get Shredded:)

Welcome back to Kickin’ it with Kiki! Since I have been stuck at home I am deciding to start the Chloe Ting Workout Program! 

Some of you may know who she is and may even follow her blog and I think it would be a great idea for you to join in on this trend as well. Chloe Ting is a blogger who started a trend of people to follow her workouts! There are two weeks worth of workouts and since I am inside all the time I figured it was the perfect opportunity to try something new. I am super excited that I came across this challenge because I am going to try and get my friends to join me on this challenge.

It is the perfect opportunity to get activity in for each day and see what results I end up with. For some people the results may be completely different and I would love to test that theory and see which parts of my body will get stronger or more firm.

These next two weeks I will be working hard to stay in shape during quarantine which is totally possible. You can do whatever you put your mind to and I am ecstatic to see what change I feel not only in my bodily health, but my mental health as well. I will be posting updates on how I feel and the differences from what strength I felt before to what I feel each day.

After the first day I can already tell that this is going to make a difference. It was a little tough and I found myself getting tired about halfway through but in the end it will be worth it. I can’t wait to get my endurance back because it is so much easier to do workouts at home than most people think. There are so many things around your house that can be used as a prop and they WILL make a big difference.

I challenge you to get up and get active by joining me on this “2 Week Shred Challenge”. I will supply the link below! Have a great week and stay safe (and healthy 😉 ).

https://www.chloeting.com/program/2019/two-weeks-shred-challenge.html

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!

Kickin’ It At College

Hello everyone and welcome back to Kickin’ it with Kiki! With all the bad news that is going on lately I decided to add a little glimpse of excitement!

After everything with the Coronavirus happened and school was let out I realized that this could be the end of my high school softball season as well. It hit me really hard and I realized how upset I would be if I never got to play softball again.

Thankfully, this past week, I was also able to talk with a college softball coach and received an offer to play. I am incredibly blessed and so thankful for this opportunity. While I hope my senior softball season has not truly ended and I will be able to gear up and get on the field at least one more time in my high school career, I know that I have the opportunity to continue my career and play four more years.

Senior year can be so difficult but everything is starting to come together and the future is starting to become clearer as the year goes on. Picking a school was one of the hardest parts but now that I know I want to attend Grace College everything seems to be a breeze. I have heard such nice things about this college and I fell I love with the campus when I was able to visit a couple months ago. Every person I met was so nice and they really helped me answer any questions I had about what I should expect.

I know what I am going to study and what field I want to go into in the next ten years. Having an idea of what my future will look like has helped me a lot through this tough time. I am so excited to see what my future truly looks like instead of just a picture that I have in my head.

One day when it is real I know I will look back on senior year and realize all the stress was worth it. Even though the seniors of this year have been cut short in their experiences there is always something to look forward to and think about.

This is a reminder to me that even in the midst of the hard there is always something to be thankful for. Sometimes things get hard but that is what makes us stronger and helps us to realize that we are blessed. Try to find something positive in each day, especially right now. Have a great week and stay safe!

Raising the Bar

Power clean is my favorite Olympic lift. The benefits are insane and it helps with mental toughness as well. I have started to develop little tricks for myself to help my max’s continue to rise that may help you too!

If some of you do not know what power clean is, it is a full body lift using the power you generate from the ground. Using the push from the ground is key when power cleaning. It helps you to get the weight high enough and your hips through to push the weight up.

To start a power clean both feet should be a little wider than shoulder width apart, similar to how you would squat, and your hands should be on the inside of your legs near your inner thigh. To initiate the power clean, you should use the ground to pick the weight up from the ground and drive your elbows under the weight to catch it in a front squat. One of the most important parts of this are staying on the balls of your feet and not going to your toes because that is not an athletic position. Another important piece of power clean is making sure your elbows are high and in front of you so the weight stays balanced and your back stays straight to ensure a healthy rep. Once the weight is caught in a front squat, your hips are used significantly by pushing them forward and lifting the weight up, still resting on the front of your shoulders and your wrists, to a standing position. At that point the rep is done!

Power clean works specifically on power. Specifically, it focuses on generating power from the ground which helps you run faster, jump further, jump higher, and lift more. It works on explosiveness from the start of a race and also generates power through the ground to explode into your jump. 

When I started to learn how to power clean and what it does for me I began to realize some things are different for everyone. I developed my own tips to continue to increase my max’s which has helped a lot in the past year. The most recent thing that I have changed is flexing my arm muscles right before I take a rep to get my mind right. It has helped me focus and helps me make sure that I bring the bar up to the correct place for a good rep. 

A really important aspect of power clean is having the correct form. If form is off there is a possibility of getting hurt. When we first learn how to power clean we are not able to add weight until our form is perfect because of how important it is. Your back should be straight at all times; to do this you should lift the weight with your legs and bring your back straight up from the first position. Your back should also stay straight when lifting the weight out of the front squat by pushing your hips forward instead of letting your back curl over.

Notes of Encouragement

Welcome back!! The winter time can be hard for a lot of people, especially if you LOVE warm weather like me, and it is always important to help the people in your life out! This week I chose to write encouragement notes to the people who live on my block!

I love cheering people up as well as surprising the people in my life and notes are the perfect way to do that. Writing anything from a couple words to a paragraph or more can completely change the direction someone’s day is going. I know there have been so many days where I did not feel like even getting up or going out in the cold to come to school but my friends would message me and say they could not wait to see me and it was so encouraging! It created a huge sense of gratitude and always gave me the little jump start to the day that I needed.

I like to think I am a pretty positive person and normally carry the most energy in a group of people which is how I help other people out.

Since I realized this, I have tried my best to encourage people more than normal and take into consideration the fact that everyone has rough days. I have always been told there is something “different” about my energy and I have found that to be a good thing. I have been able to use this strength and make an impact in the people’s lives around me.

When I started this, I was trying to think of different ways I could help the people that are around me a lot and I immediately thought about the people that live near me; we are in such close parameter of each other yet half of us rarely talk to each other about our days. A big majority of the people on my street are parents and I knew this would be the perfect opportunity to help them out since children can be difficult sometimes.

My inspiration really came from an experience I had at Blue Moon, my place of work, last summer. We had a couple rocks left outside our windows throughout the season with encouraging words written on them. After a little research we found they were called “Rock Kindness for Cloey”. For more information and to see what other rocks look like go to https://www.facebook.com/groups/rockkindnessforcloeygroup/?scrlybrkr=762df89a .

To do my version of this I thought of a few notes that were simple yet had a huge impact; such as, “Have a great day today” and “You are amazing, remember that”. Once I had about fifteen I stayed up a little later than normal and put each note on the door of my neighbors so they would see it in the morning when they left for work!

I absolutely loved doing this and it created a sense of joy and encouragement within myself to get out and actually do better instead of just talking about it. Random acts of kindness can help people in ways you could never think of because people are always wrestling with more than what is visible on the surface.

I encourage and challenge you to reach out to the people in and around your life this week, even if it is outside of your comfort zone, because it could affect them in such an amazing way. Have a fantastic week!!

Pre-Season Preparation

As my senior basketball season has come and gone, as bittersweet as that is, softball season is getting closer and closer! Our first official practice is coming up and I could not be more excited for what this season has to offer!

Weights is a big part of our sports programs; so, three times a week the players that do not have the advanced physical condition class go work on running technique, agility, or explosion then head to the weight room to build muscle and become better athletes. Since I have started lifting my speed and agility has gone up immensely and the weight I can lift has gone up as well, translating to my throwing being harder. This comes directly from learning how to use the ground for power and push through the ground to release the ball at a faster speed.

This season we started doing YOGA once a week! Yes, that means yoga for our whole team and it is awesome. The relaxation after a session is immense and it has really helped lower my stress of scholarships and school work. I believe my flexibility has also grown, which is much needed to be a catcher! The more we work on yoga, the more I wonder why I never tried it before. Although it can be hard and focus is one of the biggest parts of it; I believe it is helping our team by creating a sense of togetherness and focus that will translate to the field when we finally get to start playing.

We have open cages about two times per week where anyone who wants to get reps in, can! Our open cages are nearly full every time and our program is full of awesome athletes who have shown everyone what softball means to them. We fill the batting cage and softball tee’s every time we have an open cage and it has helped me prepare for the season extremely well. I will admit, not swinging a bat for a while due to volleyball and basketball is a little weird and hard to get back into but tee work does an insane job of helping.

There are so many drills that we have learned that can target certain portions of our swing and help us improve our batting average without completely changing the swing that is natural to us. As we rotate around in the cage we are able to see front toss from our coach which helps to time the pitches until we can get outside and start playing live!

As the season is creeping up on us we have started to go into detail about throwing technique. We learned how to properly warm up and get our arms loose through stretching, rolling, and strengthening our arms and wrist. We have so many new gadgets that are designed to keep athletes from being injured and we have been working on the off-season in hopes that our in-season bodies will be healthy. Soreness will of course be present, but the aching that some players get should not be there this year with the amount of work we are putting towards keeping everyone in good health!

Every Wednesday our pitchers and catchers have a workout designed specifically for them. We pair up with the baseball team’s pitchers and catchers and work on strengthening our legs and conditioning for the season. Being in shape before the season starts is a huge bonus; it means our bodies do not have to adjust to the demands catching and pitching takes when games start. This day also creates a special bond that is always needed between a pitcher and catcher. We are working together the whole game and without a bond our signs may not work because the amount of trust we have in each other could not compare to anything else on a softball field.

This time of the year is always a bit hard for three-sport athletes but I have never had more energy. The feeling of starting off my last high school season is sad, of course, but it is also a reason to leave everything on the field each day because I will never get these days back. Our girls’ teams have done amazing things this year and softball is on its way to creating a memory our players and fans will never forget. The amount of passion I have for the game is incredible and it truly has spread to the rest of the team to create an unstoppable force this season. The work we are putting in is going to pay off and we will be representing our school in a championship game this season.