W.Heights Swim&Dive

3 Time Boys State Champions 2015,17,19.

hand speed, foot speed, body position

[W.Heights Swim&Dive @WHTSwimming]

@CamVenableKAKE @KAKEnews Last night only?

[Alan Stein, Jr. @AlanSteinJr]

Do you WAIT for practice to start? Or do you PREPARE for practice to start?

[Kyle Sockwell @kylesockwell]

GRETCHEN WALSH!! 19.95 50 FREE SPLIT!!!!

FIRST SUB 20.00 50 FREE SPLIT IN WOMEN'S SWIMMING HISTORY!!!!!

[Wichita Heights Athletics @WHtsAthletics]

Support Falcon swimmers as they travel to Topeka to compete in the State Finals this weekend! Qualifiers are Dylan VanLanen, Drake Broadrick, Thatcher Schmitz, Aiden Hahn, Forrest Clegg, and Broden Lies. Swim strong team!

[W.Heights Swim&Dive @WHTSwimming]

@GoShockersMBB Missed shot clock violation?

[W.Heights Swim&Dive @WHTSwimming]

Results from Last Chance Meet. 6 swims and 6 Personal Best times: Thatcher and Dylan, 50 Free; Aiden and Forrest, 100 Fly; Broden, 100 Free and Drake in the 500 Free. All these athletes are headed to State next weekend. Go Falcons!!

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

I am so excited to be a guest on @WSMV next week!! I will be sharing practical breakfast tips for fueling the high school athlete! I can't wait to share my simple tips to help my local #nashville community power up their day with simple grab-no-go protein options and 3 simple recipes! 🌟

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

Stupid simple tips for building muscle:

💪Gallon of H20 daily

💪Eat in a calorie surplus + carbs around training

💪7-9 hours of sleep (more is better)

💪Lift heavy weights 3-5x/week

💪5g of creatine monohydrate

💪30-40g of protein per meal & 10-20g per snack

💪Cottage cheese or Greek yogurt before bed!

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

Athletes fuel and train. Athletes do not diet and exercise. Student-athletes need to pack a lunch or grab a second breakfast, extra lunch, snacks, and always have some protein and carbs following training/games.

Planning ahead will help you gain muscle, energy, and enhance your performance. You can't control school lunch which is why you need to pack your own!

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

Cheat sheet for muscle gain and optimal student-athlete performance!!💪
⚡️Breakfast daily + second breakfast
⚡️Sleep 7-9 hours nightly
⚡️Pre + post-training meal
⚡️Hydrate 20 oz every 2 hours
⚡️Iron rich lean red meat a min. 1x/day

Nutrition is your secret weapon. Good or great it's your choice‼️

[Wichita Public Schools @WichitaUSD259]

School is cancelled on Tuesday, Jan. 9. All non-attendance center personnel are expected to work as regularly scheduled. All high school athletic competitions will occur as scheduled this evening.

[W.Heights Swim&Dive @WHTSwimming]

20 Kick Sets to a Stronger, Faster Dolphin Kick — BRETT HAWKE - https://t.co/QiAUjLmine

[W.Heights Swim&Dive @WHTSwimming]

https://t.co/4X83chFhzZ

[W.Heights Swim&Dive @WHTSwimming]

practice canceled due to incoming weather.

[Bob Starkey @CoachBobStarkey]

Kobe Bryant was asked: “You are the best player in the world. Why would you spend 2 hours on some fundamental drills and do them over and over again?”

He responded: “Why do you think I’m the best player in the world?”

#ItTakesWhatItTakes

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

Elite student-athletes:

⚡️Show up early & stay late

⚡️Are coachable & remain coachable no matter the situation

⚡️Work hard, stay humble, & help their teammates

⚡️Disciplined in their studies and their sport

⚡️Own up to mistakes & accept constructive criticism

⚡️Eat well on rest days & never miss meals in training or competition days

⚡️Never make excuses or blame others for their actions

⚡️Drink water and hydrate instead of using sugary energy drinks

⚡️Show up to class & get respectable grades because sports come second to their studies

⚡️Trust their coaches and leadership to lead them to victory

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

⚡️The NWW super simple cheat sheet for muscle gain and optimal student-athlete performance!!💪

[Dan Cevette @DanCevette]

POOR BODY LANGUAGE shows you

• Gave up
• Don't care
• Can't handle adversity
• Are mentally weak
• Let the opponent win

POSITIVE BODY LANGUAGE shows you

• Will fight
• Care
• Can handle anything
• Are mentally tough
• Can't be beat, regardless of outcome

💯🙌

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

A conversation with a few adult cyclists and endurance athletes about evening training led to a great convo about evening snacks!

If you're > 35 YO and you're doing 3+ hours on the bike or run/swim/cross train mix do not go to the high-fat savory foods you crave after.

Make sure you eat enough protein, calories, and carbs throughout the day so you do not crave junk in the evening.

If you feel ravenous after training whether you are a high school, college, or masters athlete choose your evening fuel WISELY! 👇

Your pre-sleep snack should be about 90-min before bed and should not be spicy, high fat, or contain caffeine. We always recommend limiting caffeine after 2 pm to avoid impaired sleep due to the half life of caffeine.