HABITS: LOVE EM' OR LEAVE EM'?!

HABITS

What is a habit? 

Answer: N. a settled or regular tendency or practice, especially one that is hard to give up.

similar words: routine, practice, custom, style, tendency, pattern

Psychology by “The World Counts”

“Habits are our brain's way of increasing its efficiency. Our brain turns daily actions and behaviors into habits, so we would do them automatically and without too much thought – thus freeing up our brainpower for other more important challenges. This strategy of our brain has wonderful benefits for us.”

Causes: Stress + Boredom

The Neuroscience of Habits  by “Medium”

Habits are found in an area of your brain called the basal ganglia. ... Your brain forms neuronal connections based on what you do repeatedly in your life — both good and bad. Every time you act in the same way, a specific neuronal pattern is stimulated and becomes strengthened in your brain

“Harvard Business Review by Charles Duhigg author of The Power of Habit: Why We Do What We Do in Life and Business”

Every habit has three components: There’s a cue, which is like a trigger for the behavior to start unfolding, A routine, which is the habit itself, the behavior, the automatic sort of doing what you do when you do a habit. And then at the end, there’s a reward. And the reward is how our neurology learns to encode this pattern for the future.

And most people, when they think about habits, they focus on the behavior or the routine. But what we’ve learned is that it’s the cue and the reward that really determine why a habit unfolds… Once you understand, once you think about the structure of a habit, it becomes easier to change that habit.”

(NOTE: Please do yourself a favor and read this entire article https://hbr.org/2012/06/habits-why-we-do-what-we-do)

My Thoughts…

I have been told for years “take your thoughts captive” and now it makes sense why this is so important. A habit starts with a cue or a thought, and it manifests from there. If we can be aware of our thoughts and or cues, and dissect the reward we get from those habits it will be much easier to snuff out the negative habits, and become more deliberate with our positive habits. 

The reality of it all, HABITS become addictive, and we become addicted to the “story” surrounding our habits… So let’s take a minute and build a better story with better cues and better rewards… because no one likes someone playing the victim in an otherwise victorious story! Remember we were made to be victorious, no victims to the world’s demise!

WORDS OF INTENT WORKSHEET

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POWER TALK 101: MINDSET

HOW ATTITUDE CORRELATES WITH MINDSET The difference between Growth vs. Fixed Mindset For worksheet head to https://weplayresponsibly.com/blog/powertalk101mindset

Mindset 101

What is mindset?

Dictionary Term

Noun: the established set of attitudes held by someone.

Let’s break it down further…

 Attitude refers to a set of emotions, beliefs, and behaviors toward a particular object, person, thing, or event. Attitudes are often the result of experience or upbringing, and they can have a powerful influence over behavior.

Where are your deepest attitudes shaped from? Childhood, Work Environment, college? 

Most of us are a product of our parents, and although I do not want to poo poo on our parents… they have had the most influence over us in our lives. This doesn’t mean whether you had a positive or negative upbringing that you are better or worse off, it means it’s something you will want to take into account when we dive into the next bullet point.

Growth Mindst vs. Fixed Mindset

Growth mindset, people have an underlying belief that their learning and intelligence can grow with time and experience. When people believe they can get smarter, they realize that their effort has an effect on their success, so they put in extra time, leading to higher achievement.

Fixed mindset, people believe their qualities are fixed traits and therefore cannot change. These people document their intelligence and talents rather than working to develop and improve them. They also believe that talent alone leads to success, and effort is not required.

Reference:

Carol Dweck from Stanford University, https://www.developgoodhabits.com/fixed-mindset-vs-growth-mindset/

Which one are you? 

PRACTICE WHAT YOU PREACH:

1. Write down which one you relate to in this moment, fixed or growth?

2. Then write out your “set of attitudes” (this is what you believe about yourself in all facets of your life).

Next week I will go over how to repair a fixed mindset, and help you to growth! In the meantime if you like to read the book “Mindset” by Carol Dweck is an awesome starting point.

WHERE DOES YOUR STRENGTH COME FROM?

STRENGTH

“The Lord Said to Gideon, “You have too many warriors with you. If I let all of you fight the Midanites, the Israelites will boast to me that they saved themselves by their own strength.” Judges 7:2

In this scripture Gideon was in disbelief of God’s super natural powers. Earlier in Judges he was demanding miracles and extra signs. His fear was controlling what he already knew, which is God’s Word which is the greatest guidance there is- the Bible. In this picture, I was ready to quit, we had been hiking all day and were still not to our destination (75% incline the whole way). As a matter of fact, right before this I was crying because, well, I was being a huge baby, and I was praying “WHY GOD, WHY DID I DO THIS?” In that moment I felt a gentle whisper “because it will make you stronger than you were before.” Boy was God not kidding, once we got to the top, the view was breath-taking and even though it was hard, it was worth it. Just like everything else I had accomplished in my life, ever so often you have to dig down deep and rely on God’s strength within you to make it.

Self-sufficiency can be crippling and causes us to believe in our own strength. So God reduced the number from 32,000 warriors to 300, making them dramatically outnumbered just so there was no doubt it was God’s victory. As athletes we consistently put our faith in our own abilities, and sometimes we need to step back and realize it’s up to God regardless of what we may think. 

Time and time again in the bible God shows us his strength, and the pride of what happens to man when we follow our own strength. In Obadiah 1:1-21 it proves the greatest strength became Edom’s biggest weakness. They were robbing the people and believing in their sin “nobody will know” or “I won’t get caught.” God knows all of our sins, and he will always be just in his punishment. 

Humble your strengths and ask for forgiveness in all that you do, because you will mess up over and over. This shouldn’t make you feel like you need to hide from God, in fact draw closer to Him so he can change your direction. When you need that encouragement know that God is not condemning in fact he is our strength when we are weak. Satan knows that and tries to attack us on all fronts, but just like in Psalm 18:34 “He trains my hands for battle; he strengthens my arm to draw a bronze bow. You have given me your shield of victory. Your right hand supports me; your help has made me great.” 

I promise you, nothing you have done is too sinful to come back to God. Learn from your mistakes and draw strength in him rather than yourself or the lies Satan is telling you. It’s tough out there, but your refuge is always in Jesus- remember that!

What strengths can also be your biggest weaknesses? Where do you go when you need strength?

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It Takes Courage

WHAT IS COURAGE?

Courage deals with motivation from the heart, for instance PURE courage always relies upon the supernatural power of God to strengthen and motivate believers to be courageous as children of God (Romans 5:3-5). WORLDLY courage relies on human abilities and motives such as the lust of the flesh, lust of the eyes, and pride (James 1:19-27; 1 John 2:15-16)

“God arms me with strength and he makes my way perfect.” Psalm 18:32

Have you ever felt as if something was impossible? The task or feat ahead was daunting and you wanted to hide instead of rise? We have all been there, in fact this is the challenge of a leader in Christ- speaking up and following by faith with courage and in love. 

Courage was demonstrated by many disciples, apostles, and people of the bible- in big and small ways. To God everything is big when you follow His son by faith and represent through courage a Christ-like lifestyle. This however isn’t always easy. Especially with temptations of our peers and in the media. We are coerced to be a part of the trending world, and it makes us a product of our earthly desires rather than our spiritual needs.

The beauty in all of this, even if you fall, He is always there. Ready to redeem us when we humble ourselves in courage, knowing He is the answer. When I was in college I didn’t always believe this, in fact I fell short many times and the grief I was faced with was far greater than seeking refuge in Jesus rather than on my own understanding. My foundation was not strong in the word, and my mind wasn’t focused on what was right. Instead I wanted to rebel and live the way I wanted- and the repercussions of my actions was not what happened externally, but internally as I felt a deep disconnect & emptiness. 

We all have courage just like the lion from the Wizard of Oz, and we will be called to exemplify that courage all during our lives. 

“I have told you all this so that you may have peace in me. Here on earth you will have many trials and sorrows. But take heart because I have overcome the world.” John 17:33

Take refuge in Jesus, and have courage that you do have courage through Jesus Christ.. You are a precious and loved individual, it takes courage to believe and stand on God’s word and do what to others is supernatural!

Exercise:

Take a second to think about what courage has looked like in your life, and write it down.

List ways you feel you can act more courageously & in what ways you can demonstrate your courage as a believer? (example: act of kindness toward someone who is mean to you, counts).

Pre-Game Rituals

Pre-game Rituals

This is always a funny topic to ask athletes. Some are quite eccentric while others are simple and not as noticeable. My pre-game rituals were odd, I will admit and I’m sure you’ll get in a light chuckle. I’d love to hear what you’re pre-game rituals & what makes you unique as an athlete.

Here are mine:

1. I would have to shave down like a swimmer the night before, why? The only logical reason was I always secretly wanted to be a swimmer and maybe subconsciously thought my arm would glide through the air quicker. #michaelphelpsmindset
2. I had to eat the same food before every game which was a turkey sandwich & a cookie (or a carmello candy bar when my parents would show up to the game, holla!)
3. I would get a 5 min arm massage from my trainer and talk to her aka crack lots of jokes… Trainers are almost as beneficial as therapists. We were lucky because we had great ones!
4. I would do some deep breathing exercises then jog for 10 mins (this started in pro ball)
5. I HAD to have the ball in the wrapper because I would open it and put the plastic in my back right pocket. During college it was Kristen Miller's job to take the wrapper. 100% weird.

Being a lefty automatically makes me the unique one on the team, and I would say I definitely lived up to it. Many calling me "wild thing" and possessed many characteristics to Charlie Sheen's character Rick Vaughn from "Major League."

So what are your pre-game rituals and what makes you stand out?

Don't be like Barbie... BREATHE!

As corny as this sounds think about how many athletes you see holding their breathe or grunting as they pitch or hitting a ball. Most of us aren’t taught to properly breathe. It took me half my career to be told my Sophomore year at ASU that I didn’t breathe properly. First I laughed, then realized Karl Keuhl was serious, and he was right. It took me 2 full days of practice to learn how to breathe, because I had to find my timing with the pitches because everything was out of whack. Needless to say I got pretty frustrated in those practices, however it made the difference of me going the distance rather than being gassed in the 4th inning. 

How to Breathe:

1. Standing: Take your hands and place them on your diaphragm, then take 3 deep breathes in & 6 breathes out. This can be useful in high pressure situations in games and in the dug-out in-between innings. Also, a great tool for life situations.
2. Pitching: Think of a weightlifter, they breathe in on the way down during a squat and out during the push. Same thing for pitching, you breathe in before and release on the decent. The breath should be drawn out till the ball pops into the mitt (example: I typically would breathe before I pitch (also while I talked to myself), again on the mound, and then released the valve sounding like a leaky tire.)
3. Hitting: During the exertion of hitting the pitch, also before stepping into the box.
4. Fielding: Breathe in as you field and out when you throw

Why should we breathe so much?

1. It helps to release oxygen into our blood stream which then helps us to relax & clears our mind
2. It elongates our muscles so we get more extension and power behind our movements
3. It makes the difference of feeling tired, to instead having more energy for longer periods

If you can remember to take long drawn out breaths and get over sounding “silly” you will see the difference too. Not to mention when you breathe loud enough, it sounds like the ball is spinning at 100 MPH, so it’s deceiving to the batter as well as the crowd. Take the time for the little things and you will gain more in the long term. KEEP CALM AND BREATHE ON!

Getting Over the YIPS!

This is a tough one. I can’t count on two hands how many times I’ve seen athletes get the yips and never bring themselves out of it. For instance, Myself. I  had a heck of a time throwing to first base. It became a mental block because I had failed at it so many times, but once I got over the yips, I stopped focusing on not making a good through and focused on hitting the glove. Sometimes that meant my second baseman had to dig out the ball, she was a stud (thanks Mindy Cowles!).

Ways to fight the yips:

1. Breathe… Sound familiar? Breathing is a common thread in sports and many times looked past. 
2. Practice… If you are having a hard time at something, practice till you get the fear out of your system and practice success. Repetition breeds consistency.
3. Self-Talk… There is nothing worse than telling yourself you can’t do something. Start practicing not only repetitions of doing it correctly, but of talking to yourself with compassion and encouragement.
4. Watch Video… Commonly we have a habit we picked up and it needs a little tweak. Visual learning stimulates the brain and helps register when you’re kinesthetically performing the movement.
5. Trust… Even when you may doubt yourself trust it! Trust goes a long way.
6. Accountability Partner… Tell one of your teammates to talk to you throughout the game and keep encouraging you even if you make a mistake. Sometimes you will have to be that person for someone else even on the bad days. 
7. Perseverance… Be the train and repeat “I think I can, I think I can, till it becomes I know I can, and by golly I did it!” 

Now that we got this one off our chest, its time to get back at it and start practicing. You will only go as far as you believe you can go. So every day try raising the bar and say “asta la vista, baby” to those yips!

It's All About that Base!

It’s All About that Base!

Now we all know at some time or another we are going to get the yips, so lets talk about that base. Throwing is a detailed process, and in baseball commonly referred to as a chain sequence. Without one link of the chain you are without the complete product. This takes a lot of time and should be practiced every day, even if all you have is a net. I have watched too many practices where coaches buzz through the throwing portion, which is a great travesty to these kids. Pitchers especially should work on pitching and throwing to bases, since the mechanics of throwing overhand differs drastically to throwing under hand. Practice pitch-outs as well, you can never be too prepared.

Here are images of the sequence: 

To get stronger at throwing you must strengthen the smaller muscle groups that surround the larger one. This workout will be posted later in my “Throwing Program”, I highly recommend you use bands & the total control ball, especially for catchers & outfielders. Ask Jackie Vasquez about the 2009 World Series, when she gunned someone out at the plate! We all thought the throwing program was lame, and did nothing, however the strength we saw in overall throwing mechanics made all the difference. So it’s all about that base ladies!

45 Life Lessons Written by a 90-yr Old Woman-Regina Brett

Good Morning from Tennessee! I saw this and just had to post it. First off she's adorable, and how can you deny wonderful wisdom in the morning? It's a gorgeous day here in Franklin, TN & I was motivated by #16 A writer, writes. If you're a writer, then write! Amen to that! I thought this was appropriate to post because through the years of playing ball I have learned many life lessons, and learned many of those lessons the HARD way :) Thank God I am better for it, but anything I can learn from my elders, bring it on!

An Article written by POPSUGAR NEWS

People often tell Regina Brett how great she looks for her age. Turns out, she is actually 54 years old — not 90. She wrote down these life lessons the night before her 45th birthday after being diagnosed with breast cancer. Over that past decade, these lessons have gone viral on the Internet amid claims that she is 90 years old. Luckily, she finds humor in this misrepresentation, knowing how many lives she has touched.

Whatever her age might be, these universal lessons are relatable to anyone who needs a little reminder of what’s important in life.

1. Life isn't fair, but it's still good.
2. When in doubt, just take the next small step.
3. Life is too short to waste time hating anyone.
4. Don't take yourself so seriously. No one else does.
5. Pay off your credit cards every month.
6. You don't have to win every argument. Agree to disagree.
7. Cry with someone. It's more healing than crying alone.
8. Save for retirement, starting with your first paycheck.
9. When it comes to chocolate, resistance is futile.
10. Make peace with your past so it won't screw up the present.
11. It's OK to let your children see you cry.
12. Don't compare your life to others'. You have no idea what their journey is all about.
13. If a relationship has to be a secret, you shouldn't be in it.
14. Life is too short for long pity parties. Get busy living, or get busy dying.
15. You can get through anything if you stay put in today.
16. A writer writes. If you want to be a writer, write.
17. It's never too late to have a happy childhood. But the second one is up to you and no one else.
18. When it comes to going after what you love in life, don't take no for an answer.
19. Burn the candles; use the nice sheets; wear the fancy lingerie. Don't save it for a special occasion. Today is special.
20. Overprepare, then go with the flow.
21. Be eccentric now. Don't wait for old age to wear purple.
22. The most important sex organ is the brain.
23. No one is in charge of your happiness except you.
24. Frame every so-called disaster with these words: "In five years, will this matter?"
25. Forgive everyone everything.
26. What other people think of you is none of your business.
27. Time heals almost everything. Give time time.
28. However good or bad a situation is, it will change.
29. Your job won't take care of you when you are sick. Your friends will. Stay in touch.
30. Believe in miracles.
31. Whatever doesn't kill you really does make you stronger.
32. Growing old beats the alternative — dying young.
33. Your children get only one childhood. Make it memorable.
34. Get outside every day. Miracles are waiting everywhere.
35. If we all threw our problems in a pile and saw everyone else's, we'd grab ours back.
36. Don't audit life. Show up and make the most of it now.
37. Get rid of anything that isn't useful, beautiful or joyful.
38. All that truly matters in the end is that you loved.
39. Envy is a waste of time. You already have all you need.
40. The best is yet to come.
41. No matter how you feel, get up, dress up, and show up.
42. Take a deep breath. It calms the mind.
43. If you don't ask, you don't get.
44. Yield.
45. Life isn't tied with a bow, but it's still a gift.

If you want more inspiration from Regina Brett, check out her personal website!

Win from Within

For those of you that don't know, I write quotes, scriptures, designs, etc all over glove. When I was in college Karl Kuehl, someone that will always be near and dear to my heart, mentored me on my mental game. To be honest he was the puzzle piece that helped me pitch my way to a championship in 2008. Karl left us on August 8, 2008 which was a devastating moment to the many people he had mentored & taught. He didn't only teach me speak positively to myself or as they "self-talk" but encouraged me to write those positive thoughts on my glove as a reminder. 

Not only has this helped me through the years, but I have had many kids that have taken my advice & written on their glove as that friendly reminder too. The best yet is a baseball player that gives lessons came up to me and said he wanted to write on his glove. I shouted "HECK YEAH! Do it, make it mean something!" So the other day when he approached me he said, "I got what I'm going to write, Win from Within." Not only was that inspiring, but it got me thinking.  

These kids don't win from you screaming at them, tearing them down. They win from encouragement & motivation. You get better by positive "self-talk" or "self-prophesy" all the other thoughts we have are lies, and well those thoughts need to go back down from where they came from.

So parents, coaches, & athletes... Just think you never know who you will come in contact with where you may change that persons life. If we act out in anger that will be reciprocated, but when we act out in love, and yes sometimes a little tough love we send the message of "don't give up, keep trying."

Girls are fragile at a young age, and by golly even as seniors in college & as adults (just ask husband, haha). News flash it's because we're GIRLS! Boys are conditioned to be TOUGH, no matter how "tough" you make a girl, emotionally there is only so much you can inflict before we break down & give up. So take a load off from the negativity & learn to encourage with your mouth & your actions. 

"Understand this, my dear brothers and sisters: You must all be quick to listen, slow to speak, and slow to get angry." James 1:19

I take this advice to heart, and when I'm coaching all I see is amazing potential these kids have. On the flip side, I have to work at listening, so I don't miss a moment where they may need a friend rather than just a coach. 

Invest in the Zone Net

This is one of the best investments you can make for your daughter! Mom & Dad we love you, but at a certain age it's time to give the responsibility to the kids to make the decision of practicing or not. When I was 11 years old, my parents set up a tire & that dreaded blue jugs net in the backyard, and made it very clear that if I wanted it bad enough, I'll practice. In other words I had to prove it not only to them, but to myself whether I wanted to truly be a pitcher. Realistically, after bruised shins, blown off toenails, and a puffy hand my parents were over the abuse and couldn't catch anymore. For me it was time to get to work & become the next Lisa Fernandez!

When your girls are first starting out, it's smart to help them with mechanics and let them know ever so often when something doesn't look quite right. Mechanics first, speed second. With proper mechanics you will gain consistency and proper body feel. When we are first starting out, we do need help in figuring out why it didn't feel quite right & why the ball is veering, but the ultimate goal is to just have fun! Remember too, how we speak to our kids is key, don't tell them what they can't do, but reinforce the positives of what they did right & how they can make the pitch better.

Also, when they get to that age where it's too difficult to catch them (for me it was 11), it actually makes it harder for us to see what a real strike is and what I like to call the mom & dad strike :) We all know you love us, but sometimes we need a reality check, which stinks at the time, yet helpful for the future. Not to mention every kid I know just wants to impress you and win your approval, so this can also make it tough if you're an approval addict like I was!

No later than 11 or 12, should we be able to hit our spots consistently on the corners, but that doesn't mean with bad mechanics. If our mechanics are not yet sound don't move to fast to the next step. Make it fun and rewarding, instead of task related and boring.

The Zone, is one of the more basic nets, but for the price it is worth every penny. I definitely got my use out of it, especially because where I was there weren't many catchers to come by... So this net was my best friend for many years. The next investment would be a bucket of balls with electrical tape around the core (to improve on spins), so you're not chasing down a single ball every time. This is a small price for a bright future & remember there's always a positive from any situation.

Never use these type of learning lessons as bait for failure or punishment... This will surely burn your kid out early. Each one of us is different, thank goodness, so get to know what motivates and what she is really passionate about. This will make softball a happy time, rather than a burden, because the ultimate goal is that your daughter wants to play, not vice versa.

Thank you again for being awesome parents & giving your daughters the opportunity to play ball, your love & support is truly special.

Hope this helps! Keep Calm & Pitch On.

http://www.softballpitchingtools.com/pi_zone_in.htm

BEING #1, IS HOW I WARM-UP!

Being #1, is how I warm-up!

Good Morning! Here’s the weekly quote, this week I want us to come back strong & work on our swag… Thus this appropriate Courage Wolf quote:

It's easy after losing games to burrow into negativity but the goal is always to act like the "wolf" and getting that #1 minded mentality. What separates the losers from the winners, is the losers believe they're losers... Winners lose too but they never think deifferently than being a winner.

Never Give Up

Just like the quote that says "every champion was once a contender that refused to give up."-Rocky Balboa, these 2 quotes go hand in hand.

Victory is so sweet and failure leaves that bitter taste. During both we learn about our attitudes and our motives. Take the victories to celebrate what you've learned in practice & how you were able to apply it in competition. Take the failures to help you focus on what needs fine tuning to make you better.  Both should create a hunger of "never giving up," "never being satisfied," and intensifying your hunger to compete.

Being a champion isn't about perfect practice, it's a mindset. You work to make each day a success...

You... 

1. Controll the Controllables

2. Have a Tunnel Vision Focus

3. Leave absolutely no room in your mind that you coulda, shoulda, woulda excuses.

4. Leave it all on the field, everyday

5. Faith it till you make it! 

No one beats us on our best day! Make everyday that way. 

To Ice or Not to Ice?

There has been much debate about icing after competition. My feelings are you can’t go wrong with icing, and this is coming from someone who would rather get in a fight with a polar bear. I have a few suggestions why you should and how to make it easy, also included are articles that play devils advocate about icing. Why not? I love a debate.

Even if icing is merely mental, I generally saw the benefits after a long brutal weekend against our nemesis U of A. Especially during our epic sweep during 2008, where Taryn Mowatt and I went pitch for pitch for 10 innings. The end score 9-8, if there was a theme song it would have been Outkast’s “Bombs over Baghdad, because it got cray cray. For instance, after that game I iced, and the next day my arm didn’t feel tight or sore. Before the next game, which was Wednesday our trainer massaged my arm for about 5 mins to get it loose. You can do this yourself in the shower, as Coach Lee would tell us (SLOHS Softball) “milk your arm.” Still to this day telling H.S girls to “milk your arm” brings a smile to my face, because it’s just hilarious, you know we were all super immature about it too. What this does is it helps to push the lactic acid around so the blood flows and breaks up stiffness.

So here are some tips:

1. Ice once you’ve cooled down about 15 mins after competition
2. Ice no more than 15-20 mins
3. Massage your arm during a hot shower
4. Drink your recovery formula & lots of WATER

Now to play devil’s advocate, I read in a Yahoo article about icing one’s arm after competition, and they had valuable information that I suggest you read as well. During exercise you make micro tears in the muscle that cause inflammation, in which they state, “Inflammation is part of the natural healing process and a normal function of our immune system. We can't repair our muscles and tissues without it…Swelling isn't the problem. The problem is lingering waste products as a result of injury. These waste products need to be washed away by driving fluid into the area and flushing waste away using the lymphatic system, a part of the circulatory system that sucks up waste and debris for removal…. Icing literally freezes the lymphatic system in its tracks, preventing it from kick-starting the healing process” (http://sports.yahoo.com/news/pitchers-ice-throwing-prevent-shoulder-173013495.html). They suggest light activity/exercises, proper nutrition, and sleep. If you’re not willing to ice, check out my article on warming down because that too can act as a good way of slowly letting your body cool off with a foster’s freeze touch.

What ever your athlete chooses to do, you won’t be harmed either way- unless you’re trying for hypothermia- in that case behave. Good luck and remember drink lots of water, eat well, and get your 8 hours! 

What to buy: 

(*Note this is a leak free, waste free way to ice your arm, I learned this trick in Japan!)

1. Ice Bags- 3 Pack (buy 2): https://www.amazon.com/Ohuhu-Hot-Cold-Ice-Pack/dp/B01AADOZCU/ref=sr_1_4_a_it?ie=UTF8&qid=1491489561&sr=8-4&keywords=ice+bags
2. Ace Bandages (buy 3) https://www.amazon.com/ACE-Elastic-Bandage-Closure-Inches/dp/B005YU8TEA/ref=sr_1_1?ie=UTF8&qid=1491489435&sr=8-1-spons&keywords=ace+bandage&psc=1

The Warm Down

How do you warm down? Or do you? This is a common question that I get asked from concerned parents and coaches about how their athletes should "warm down," "should they ice," etc. I didn’t learn how to properly cool down until playing professionally in Japan. Of course there are many different theories and objectives about this matter, however I am going to share with you what I did during my H.S & professional years. My mentality was and still is “How bad do you want it? What are you willing to do to be your best?” Through the years I have adopted, discontinued, and changed my regimen, to fit my needs- this is a process.

During the early years of playing ball, when we were done, we didn’t stretch, jog, or ice… We were just ready to head to the pizza party! Funny fact, to this day I HATE stretching, IT HURTS, but no joke, I have had doctors, trainers, coaches, telling me I will end up in a wheelchair if I don't take care of my body. When I say I lack flexibility, I’m talking... My toes look miles away, and my arms feel like they’re going to snap off when I stretch them- over exaggerating a hair here, but not by much.

One suggestion I would make is forcing yourself to stretch, and teach this coaches early on. How you can make stretching a little more fun, is by introducing the foam roller as early as possible, it is useful for all position players, plus you will see great improvements on speed and agility. It wasn’t until H.S that I formed a regimen to warm down after I pitched and as I got older the better my warm down got. 

Here’s a list of what I do to warm down from pitching a game:

1. Jog (SLOW) 10-12 mins in a jacket

-The jacket helps to regulate body temperature so you don’t cool off too fast

2. Stretch (main muscle groups)

-15-30 seconds each stretch

-Focus on arms, shoulders, lower back, quads, hammies, wrists, groin, & Achilles

3. Ice for 15-20 mins

- I hate anything cold, so ice baths and I were not friends. So I understand any resistance to having ice thrown on your arm, especially if the bags drip which is why I recommend the twist top ice bags & ace bandages or the Ice20 Combo Arm Compression Wrap

4. Drink water mixed with a recovery formula

-I suggest BCAA & GLUTAMINE(visit here: http://www.vitaminshoppe.com/p/ bodytech-bcaa-glutamine-6-9-oz-powder/vs-2045#.VKsKdcY-DVo) 

-It is a NCAA approved supplement (note: their rules do change frequently, so always double check if you are a collegiate athlete)

5. Always eat 30-60 mins after competition

-Fuel up with lean proteins, veggies, and water. Stay away from starchy, sugary foods.

-Your goal is to replenish the amino acids, electrolytes, and proteins lost during exercise  

6. Always bring a change of clothes. After you ice, change so you don’t get a chill

Even in college, I remember watching Danielle Lawrie from Washington run after games. We weren't sure if she was torturing herself after a loss, or there was something funny in the water in Canada. None of the above were true, bottom line was she had been a seasoned olympic athlete that had been trained that warming down was an essential part of staying and maintaining a healthy body. Back then we were pitching way more games too, so I consider myself lucky I stayed so healthy, because I certainly didn't have a sensei. It’s a lot to soak in, I know, and I'm sure it seems like with all these blogs, vlogs, etc there’s always someone adding something to the “to do list.” When implemented it doesn't become a task, it becomes a part of your routine. Routine is everything, and to me I want to be better than my competition, so I like to stay a step ahead. Believe me Japan is killing it over there, and we better get prepared to kick some kobe beef in 2020- or else we'll be taking home Silver again!!!!

Articles based on the warm-down:

1. http://well.blogs.nytimes.com/2013/04/24/do-we-have-to-cool-down-after-exercise/?_r=0
2. Also, for those that want to know why here’s a great article http://www.physioroom.com/prevention/cool_down1.php

3. http://hss.edu/onthemove/warm-up-and-cool-down-tips-for-baseball-players/#.VKsJH8Y-DVo

The Best is Yet to Come!

Nothing better than a taste of motivation, even if it's just a tid bit. Today is day 3 of my personal challenge, and so far I've been satiated, energetic, and feeling good. Which affirms that dieting is not the way to go. I wanted to share some tips that are helping, and my pump up the jam playlist.

Daily Dose:

1. Eating 6 Meals & Meal Planning: Helps jumpstart your metabolism and keeps your caloric intake the same.
2. Motivation: Posting quotes, listening to music, & counting my blessings rather than my faults
3. Keeping Busy: Staying on task is huge for me and keeps me focused so I'm not allowing my brain to think about sweets.
4. Setting Timers: Regimented sleep & keeping timers for water breaks & meals.
5. WATER WATER WATER: Hydration is crucial!

To pump up the jam today here's some music that might help you as well...

Playlist:
1. For King & Country- "Run Wild, Live Free"
2. Day of Fire- "Through the Fire"
3. The Soft White Sixties- "Knock it Loose"
4. Cold War Kids- "Lost that Easy
5. Group 1 Crew- "Heaven"
6. Family Force Five- "Cray Button"
7. Capital Kings- "Fireblazin (Neon Feather Remix)"
8. Capital Kings ft. Royal Tailor- "Living for the Other Side"
9. Sizemix- "Dub Run"
10. Martin Garrix & Jay Hardway- "Error 404"
11. Pillar- "Fireproof"
12. TobyMac- "Unstoppable"
13. Capital Kings- "I Feel so Alive (Telemitry Remix)"
14. W & W- "Thunder"
15. W & W- "Bigfoot"

Also, if you guys ever need to DL music from Youtube.com click 'Share' and copy the link, then go to http://www.youtube-mp3.org/ to DL the songs. It's my newest find and an exciting one at that! ENJOY!!!

     XX,
        Katie

21 Day Challenge

Challenging myself during the holidays, probably one of the dumber things I've done, however I know I can withstand the pressure! This has been a long time coming. Since my stint of playing professional ball, I have had an extremely unhealthy relationship with food. It has either comforted me in the times of stress and anxiety or Has been completely cut out, which is very unhealthy. It's been months of yo yo'ing and trying to figure out a plan of action, and It took a couple blogs and a mindset later I decided to challenge myself, and take it to the next level. It takes 21 days to create a good or bad habit, and it Lauren Conrad's Blog, was my wake up call. For my plan of action I was inspired by, jerseygirltalk.com. So here it is...

Plan of Action:

1. Supplements: Vitamin Shoppe

​2. Food as Fuel: Planned Meals

 3. Workout Plan: Cardio & Weight Training

CARDIO: Walk at Incline 15, speed: 3.0-4.5, for 30 mins x 21 straight days

4. DRINK LOTS OF WATER: Add lemon or cucumbers

 

My Opinion of why we fall off the wagon...

1. Society: What we see on TV is unrealistic and most celebs have nutritionists, trainers, and people helping style them to perfection. 

2. Family of Origin: Sorry mom & dad but we do pick up on your good and bad habits until we are able to formulate our own.

3. Social Crowd: Depending on who you surround yourself with, can be a deciding factor of your lifestyle. If you have people around you keeping you accountable it is a lot easier to stay healthy than friends that are coaxing you to eat a stick of butter. Show me your friends and I will show you, your future.

4. Marketing: In every grocery store, gas station, coffee shop, etc. they set you up for failure. It is a PR/Marketing guru's job to persuade you to buy... Think about it, when you're at a coffee shop you pass up on the baked goods, you get to the counter and they ask "would you like anything else," you pause and think about it. This is a psychological stimulus that you go through telling yourself "well I was a good girl" when you passed it up the first time, you then persuade yourself that you deserve that treat. DARN YOU MARKETING PEOPLE!!!

5. Food: When you saturate food with addicting additives it's hard to pass up those Nacho Cheese Dorito's when you're starving. So it's wise to meal plan, drink LOTS OF WATER, buy a ton of tupperware containers and get to baking Betty Crocker, because this is your health we're talking about! 

6. Mental Toughness: I think it takes a lot of mental toughness to say no to the above & fight for a healthy life. There are so many temptations out there and we are only human. I promise though the first 2 weeks are ROUGH, but find those encouraging friends, positive quotes, and fill your fridge with healthy foods, & you will be rewarded by the outcome! It only takes 21 days.

I encourage you all that read this to follow with me and we can keep each other accountable! Post what has helped or hasn't, I'd love to hear from you. 

Then as I looked over the situation, I called together the nobles and the rest of the people and said to them, "Don't be afraid of the enemy! Remember the Lord, who is great and glorious, and fight for your brothers, your sons, your daughters, your wives, and your homes!" (NLT) ( Nehemiah 4:14 ) 

ASU Alumni Weekend!

Since I was a kid I've loved the month of October. The leaves changing, the cinematographic lighting in the sky, and the romantic warmth you gain from snuggling up to a loved one. Now October has a richer meaning, it's our annual Alumni Game month! Nothing beats the gathering of wonderfully successful women that I am still honored to share these moments with. The Fab 5 reunited and getting to meet their kid(s), husbands...it's remarkable to see how much we've all grown. 

During my travels it wasn't ever about the nostalgia of where I was, but about the culture & the people I had to leave behind. Moments of my life have been wonderfully painted by the big man upstairs and I'm greatly appreciative. So this weekend as I catch my flight at 5 tonight with my loving, supportive hubby... I am already preparing to compete & show these young bucks a thing or two about the love of the game :) 

Always and forever I will bleed maroon & gold!  Be sure to come support our Devils this Friday at 7PM at Farringtonstadium Stadium in Tempe, AZ. 

        With Sun Devil Pride,

                  Wild Thing Burkhart

 (p.s. pics & posts soon to follow)