an online Instagram web viewer
  • richardson_katy_
    Coach Katy // CF-L2 & Lacrosse
    @richardson_katy_

Images by richardson_katy_

Wishing a very happy birthday to one of my best buds!!! He’s probably somewhere doing backflips or triple Murph (jk he’s a weenie and decided to sub in at the school on his birthday)! From changing my tire on the side of the road in the middle of Orlando to taking my dog and I out on the boat I’m so grateful that I get to go to work every day with one of my best friends! Love you and the man you are to your friends, family, wife, and players! Today you can be #1!
Wishing a very happy birthday to one of my best buds!!! He’s probably somewhere doing backflips or triple Murph (jk he’s a weenie and decided to sub in at the school on his birthday)! From changing my tire on the side of the road in the middle of Orlando to taking my dog and I out on the boat I’m so grateful that I get to go to work every day with one of my best friends! Love you and the man you are to your friends, family, wife, and players! Today you can be #1 !
We’re moving! 😱🥳
.
At the end of this month Pip and I are off on our next great adventure! We are moving to South Carolina!
.
Maniax is expanding beyond its Florida borders and I am so excited to be a part of the incredible transition!
.
My 6th year (and beyond) with Maniax Nation will be spent developing our Georgia and South Carolina Regions with the intention of spreading the game that I love!
.
I have a feeling that this next chapter will be the best one yet! #bleedpink #ManiaxNation #daretobeexceptional
We’re moving! 😱🥳 . At the end of this month Pip and I are off on our next great adventure! We are moving to South Carolina! . Maniax is expanding beyond its Florida borders and I am so excited to be a part of the incredible transition! . My 6th year (and beyond) with Maniax Nation will be spent developing our Georgia and South Carolina Regions with the intention of spreading the game that I love! . I have a feeling that this next chapter will be the best one yet! #bleedpink  #ManiaxNation  #daretobeexceptional 
While I’ve been gone...
I realized I haven’t posted in a hot minute so here’s what I’ve been up to!
1 | Coaching with my bestie @stephensonwhit when we got bombed by the amazing humans from Lululemon Palm Beach Gardens! Apple cider anyone??? 📸 @saturdaymedia
2 | Living my best life on a cruise to the Bahamas post Thanksgiving! The cruise was an early Xmas gift for my parents and it was an amazing experience 🚢
3 | Celebrating a successful end to the fall Maniax season with two of my favorite humans. @sarahburlingame @tredog1977
4 & 5 | My players I love so so so so much! #itsbigboyseason
6 | Harry Potter World and much needed girl time with my Day 1 @kirstin.purdy 💜💜💜
7 | My 2022s hanging out in the team USA locker room! 🇺🇸
8 | Sassy stance with my biggest fans after our last @flgridleague match of the season! I had so much fun with @thepalmbeachelite this year!
9 | Holloween with my Viking twin @stephensonwhit! I’m so glad I have a friend who lets me get crazy when I say I want to DIY our costumes haha
(Pippa aka the light of my life can be found in her own highlight tab)
#novemberthings #catchingup
While I’ve been gone... I realized I haven’t posted in a hot minute so here’s what I’ve been up to! 1 | Coaching with my bestie @stephensonwhit when we got bombed by the amazing humans from Lululemon Palm Beach Gardens! Apple cider anyone??? 📸 @saturdaymedia 2 | Living my best life on a cruise to the Bahamas post Thanksgiving! The cruise was an early Xmas gift for my parents and it was an amazing experience 🚢 3 | Celebrating a successful end to the fall Maniax season with two of my favorite humans. @sarahburlingame @tredog1977 4 & 5 | My players I love so so so so much! #itsbigboyseason  6 | Harry Potter World and much needed girl time with my Day 1 @kirstin.purdy 💜💜💜 7 | My 2022s hanging out in the team USA locker room! 🇺🇸 8 | Sassy stance with my biggest fans after our last @flgridleague match of the season! I had so much fun with @thepalmbeachelite this year! 9 | Holloween with my Viking twin @stephensonwhit! I’m so glad I have a friend who lets me get crazy when I say I want to DIY our costumes haha (Pippa aka the light of my life can be found in her own highlight tab) #novemberthings  #catchingup 
There’s still time to make the drive down to @freakincrossfit to cheer on @thepalmbeachelite tonight in our 7:30pm match against the Lions. It is sure to be a good one! @flgridleague •
•
#crossfit #athlete #fitness #fit #fitfam #fitspo #fitlife #fitchick #physique #doyouevenlift #bodybuilding #beastmode #healthspo #weightlifting #gymlife #dedication #squats #strongissexy #girlswithmuscles #girlswholift #girlsofcrossfit
When @saturdaymedia is trying to get everyone’s good side but you’re the only one without abs 😳🤣🍑! But really, who wore their “the girls” shorts today for Grace! If you didn’t, you need to hustle your 🍑over to @bellbottomsfit to order yours!!! I love to see women supporting women and @shanfrezz and @bellbottomsfit are way up there on the list of female owned companies I’m always eager to support!
•
#femaleowned #womensupportingwomen #crossfit #athlete #fitness #fit #fitfam #fitspo #fitlife #fitchick #physique #doyouevenlift #bodybuilding #beastmode #healthspo #weightlifting #gymlife #dedication #squats #strongissexy #girlswithmuscles #girlswholift #girlsofcrossfit
When @saturdaymedia is trying to get everyone’s good side but you’re the only one without abs 😳🤣🍑! But really, who wore their “the girls” shorts today for Grace! If you didn’t, you need to hustle your 🍑over to @bellbottomsfit to order yours!!! I love to see women supporting women and @shanfrezz and @bellbottomsfit are way up there on the list of female owned companies I’m always eager to support! • #femaleowned  #womensupportingwomen  #crossfit  #athlete  #fitness  #fit  #fitfam  #fitspo  #fitlife  #fitchick  #physique  #doyouevenlift  #bodybuilding  #beastmode  #healthspo  #weightlifting  #gymlife  #dedication  #squats  #strongissexy  #girlswithmuscles  #girlswholift  #girlsofcrossfit 
Gina Marie!!!! It’s hard to believe that 25 years ago our moms were pregnant together with the two of us and now you and Kyle are getting ready to welcome baby Kinsley! I’m so glad I had the chance to celebrate you and see you while you were in town! Congratulations to you and Kyle on the newest addition to your family! I can’t wait to send baby K her first lacrosse stick! 💕💕💕
Gina Marie!!!! It’s hard to believe that 25 years ago our moms were pregnant together with the two of us and now you and Kyle are getting ready to welcome baby Kinsley! I’m so glad I had the chance to celebrate you and see you while you were in town! Congratulations to you and Kyle on the newest addition to your family! I can’t wait to send baby K her first lacrosse stick! 💕💕💕
So grateful for the opportunity to suit up for my second season with @thepalmbeachelite alongside these boss women! Thank you @flgridleague for giving us the platform to showcase our talents! #beelite
•
#crossfit #athlete #fitness #fit #fitfam #fitspo #fitlife #fitchick #physique #doyouevenlift #bodybuilding #beastmode #healthspo #weightlifting #gymlife #dedication #squats #strongissexy #girlswithmuscles #girlswholift #girlsofcrossfit
I’m serving birthday realness this morning...this is 25! If you’d asked me at 20 what 25 looked like, I would’ve said I’d have an advanced degree, a long term boyfriend, and bought my first house. The reality is: no masters or PhD, no boyfriend, and no house, but I wake up everyday and do work I love and am passionate about, I get to go home every night to a pup who loves me more than I’m convinced a man ever could, and I’m living with one of my best friends. I’m not where I thought I’d be at 25 but instead, I’m in a place better than I could’ve ever imagined. #birthdayfeels
I’m serving birthday realness this morning...this is 25! If you’d asked me at 20 what 25 looked like, I would’ve said I’d have an advanced degree, a long term boyfriend, and bought my first house. The reality is: no masters or PhD, no boyfriend, and no house, but I wake up everyday and do work I love and am passionate about, I get to go home every night to a pup who loves me more than I’m convinced a man ever could, and I’m living with one of my best friends. I’m not where I thought I’d be at 25 but instead, I’m in a place better than I could’ve ever imagined. #birthdayfeels 
💥I HAVE A CHALLENGE FOR YOU💥
•
It is my hope that any lacrosse player/Crossfit member/person I meet on the street leaves our interaction feeling:
1️⃣ Heard, 2️⃣ Valued, 3️⃣ Inspired, and 4️⃣ Empowered
•
The world we live in is filled with people who will tell you that you are “too much” and “not enough” in the very same breath.
•
I’ve challenged myself, and I challenge YOU, to be different, to hold yourself to a higher standard than beating people down.
1️⃣ Hear them | Stop trying to talk over them and actually listen. They may not want you to solve anything, they may just want to feel heard.
2️⃣ Value what they said for its merits | There is SOMETHING to be learned from EVERYONE even those with viewpoints contrasting your own. (The takeaway may be that they’re a jerk but at least you put in the effort instead of dismissing them.)
3️⃣Inspire them | Speak into others the greatness that is already there. This is as easy as shining a light on their positive attributes and how those attributes could help others.
4️⃣Empower them | Love on them and encourage action. The only way great ideas impact the world is if they are married with action.
•
Remember that the way you make others feel about themselves says a lot more about you than it does about them. If you’re ready to take on the challenge give me a “HECK YEA” in the comments below!
•
#coachingexcellence #mindset #athletemindset #crossfit #lacrosse #shineon #daretobeexceptional #coach #girlscoach #youthsports #champion #inspiration
💥I HAVE A CHALLENGE FOR YOU💥 • It is my hope that any lacrosse player/Crossfit member/person I meet on the street leaves our interaction feeling: 1️⃣ Heard, 2️⃣ Valued, 3️⃣ Inspired, and 4️⃣ Empowered • The world we live in is filled with people who will tell you that you are “too much” and “not enough” in the very same breath. • I’ve challenged myself, and I challenge YOU, to be different, to hold yourself to a higher standard than beating people down. 1️⃣ Hear them | Stop trying to talk over them and actually listen. They may not want you to solve anything, they may just want to feel heard. 2️⃣ Value what they said for its merits | There is SOMETHING to be learned from EVERYONE even those with viewpoints contrasting your own. (The takeaway may be that they’re a jerk but at least you put in the effort instead of dismissing them.) 3️⃣Inspire them | Speak into others the greatness that is already there. This is as easy as shining a light on their positive attributes and how those attributes could help others. 4️⃣Empower them | Love on them and encourage action. The only way great ideas impact the world is if they are married with action. • Remember that the way you make others feel about themselves says a lot more about you than it does about them. If you’re ready to take on the challenge give me a “HECK YEA” in the comments below! • #coachingexcellence  #mindset  #athletemindset  #crossfit  #lacrosse  #shineon  #daretobeexceptional  #coach  #girlscoach  #youthsports  #champion  #inspiration 
First time ever pulling 300lbs! 🎊 🎉No belt, no chucks, no mixed grip...no problem! 😁😁😁
•
#crossfit #athlete #fitness #fit #fitfam #fitspo #fitlife #fitchick #physique #doyouevenlift #bodybuilding #beastmode #healthspo #weightlifting #gymlife #dedication #squats #strongissexy #girlswithmuscles #girlswholift #girlsofcrossfit
I can’t stand when a coach routinely punishes their players with conditioning. As a coach I almost never associate failure to perform with additional conditioning.
•
In college, I spent hundreds of hours researching the psychology of communication between coaches and athletes. I was driven to find the reason why two equally knowledgeable and experienced coaches elicited completely different responses from their players in terms of effort, attitude, and game-time success. What I found changed my perspective on my own coaching style in a major way.
•
“It’s not what you say, but how you say it.” We’ve all heard the old adage. Now ask yourself, “Is the way I’m speaking to my athletes inspiring fear or is it inspiring trust and intrinsically driven effort?”
•
I’m addressing two types of communication: controlling and educational communication.
•
In my experiment, we had two groups of athletes performing the same set of sprints. One group had a punishment tied to the sprints if they failed to finish a rep in a certain amount of time. The second group was simply asked to give there very best effort on each rep.
•
We found the group whose sprints where tied to a punishment for failure finished the reps under the time cap. No more, no less. The group asked to do their very best on each rep posted far better average times than the group whose reps were tied to a punishment.
•
What was more telling than the times players posted were their reasons for effort. Athletes completed a survey following the session and one of the questions asked what motivated you to work hard on the sprints. Players in the “controlling communication” group almost unanimously said they were trying to avoid the punishment for failure. They worked hard out of fear. The “educational communication” group provided responses such as, “I wanted to challenge myself” or, “I wanted to try and beat my previous time each round.” They were intrinsically motivated to perform and there was a more positive attitude towards a part of training that many athletes don’t typically enjoy.
•
The difference between a good coach and a great coach is not what they know, it's how they communicate it.
I can’t stand when a coach routinely punishes their players with conditioning. As a coach I almost never associate failure to perform with additional conditioning. • In college, I spent hundreds of hours researching the psychology of communication between coaches and athletes. I was driven to find the reason why two equally knowledgeable and experienced coaches elicited completely different responses from their players in terms of effort, attitude, and game-time success. What I found changed my perspective on my own coaching style in a major way. • “It’s not what you say, but how you say it.” We’ve all heard the old adage. Now ask yourself, “Is the way I’m speaking to my athletes inspiring fear or is it inspiring trust and intrinsically driven effort?” • I’m addressing two types of communication: controlling and educational communication. • In my experiment, we had two groups of athletes performing the same set of sprints. One group had a punishment tied to the sprints if they failed to finish a rep in a certain amount of time. The second group was simply asked to give there very best effort on each rep. • We found the group whose sprints where tied to a punishment for failure finished the reps under the time cap. No more, no less. The group asked to do their very best on each rep posted far better average times than the group whose reps were tied to a punishment. • What was more telling than the times players posted were their reasons for effort. Athletes completed a survey following the session and one of the questions asked what motivated you to work hard on the sprints. Players in the “controlling communication” group almost unanimously said they were trying to avoid the punishment for failure. They worked hard out of fear. The “educational communication” group provided responses such as, “I wanted to challenge myself” or, “I wanted to try and beat my previous time each round.” They were intrinsically motivated to perform and there was a more positive attitude towards a part of training that many athletes don’t typically enjoy. • The difference between a good coach and a great coach is not what they know, it's how they communicate it.
For those who don’t know, I had my ACL reconstructed when I was 17. People love to tell athletes that after a surgery like that, their knee will never be the same. For roughly the last 7 years I was silly enough to believe them. I’ve struggled with varying degrees of anterior knee pain squatting, lunging, and jumping since that surgery and I got to the point that I just assumed that I would always live with a degree of discomfort in those movements. Pistols especially were a  movement where that knee pain was especially bad. It was too the point where I would do three reps on my left leg for every one rep on my right if I even did them on my right at all. Fast forward to today, Dr. Zach with @frameworks_ptrx has been working on my knees for a few weeks now and today, for the first time since starting CrossFit, I did pistols on my right leg 100% pain free. Excited and grateful is an understatement! Now let’s bring on @flgridleague season!!! Thanks @frameworks_ptrx!
.
#crossfit #athlete #fitness #fit #fitfam #fitspo #fitlife #fitchick #physique #doyouevenlift #bodybuilding #beastmode #healthspo #weightlifting #gymlife #dedication #squats #strongissexy #girlswithmuscles #girlswholift #girlsofcrossfit
For those who don’t know, I had my ACL reconstructed when I was 17. People love to tell athletes that after a surgery like that, their knee will never be the same. For roughly the last 7 years I was silly enough to believe them. I’ve struggled with varying degrees of anterior knee pain squatting, lunging, and jumping since that surgery and I got to the point that I just assumed that I would always live with a degree of discomfort in those movements. Pistols especially were a movement where that knee pain was especially bad. It was too the point where I would do three reps on my left leg for every one rep on my right if I even did them on my right at all. Fast forward to today, Dr. Zach with @frameworks_ptrx has been working on my knees for a few weeks now and today, for the first time since starting CrossFit, I did pistols on my right leg 100% pain free. Excited and grateful is an understatement! Now let’s bring on @flgridleague season!!! Thanks @frameworks_ptrx! . #crossfit  #athlete  #fitness  #fit  #fitfam  #fitspo  #fitlife  #fitchick  #physique  #doyouevenlift  #bodybuilding  #beastmode  #healthspo  #weightlifting  #gymlife  #dedication  #squats  #strongissexy  #girlswithmuscles  #girlswholift  #girlsofcrossfit 
🌸💕Pippa💕🌸 I didn’t how full my heart could be until this little one came into my life. My heart melts every time I see her and it hurts a little every time I leave the house and don’t get to take her with me. In just two short weeks she has brought out the most patient, loving, and playful sides of me.
•
•
#goldenpuppy #retrieversofinstagram #blondeshavemorefun #fitness #love #puppylove #wagsandweights #alwaysmybaby
Literally everyone: “But what are you going to do when she’s 70lbs.”
Me: “What anyone would do...buy a bigger shirt duh 🙄”
•
ISO XL t-shirts/dog carriers 🤣🤣🤣
#andmaybecleanmymirror •
•
•
#goldenpuppy #retrieversofinstagram #blondeshavemorefun #fitness #love #puppylove #wagsandweights #alwaysmybaby
Life goals: Be 1/3 as photogenic as Pip 😍🐶
•
•
•
#goldenretriever #retrieversofinstagram #blondeshavemorefun #crossfit #fitness #model
Photo evidence that @stephensonwhit and I own something other than spandex 💁🏼‍♀️ #roomieadventures #happyhour #allthebubblewaters #sonsnotdottirs (not pictured: @johnsonhaleyc living her best life in CA)
•
•
#happiness #inspiration #wellness #crossfit #athlete #fitness #fit #fitfam #fitspo #fitlife #fitchick #physique #doyouevenlift #bodybuilding #abs #healthspo #weightlifting #gymlife #dedication #squats #strongissexy #girlswithmuscles #girlswholift #girlsofcrossfit #flexibledieting
Photo evidence that @stephensonwhit and I own something other than spandex 💁🏼‍♀️ #roomieadventures  #happyhour  #allthebubblewaters  #sonsnotdottirs  (not pictured: @johnsonhaleyc living her best life in CA) • • #happiness  #inspiration  #wellness  #crossfit  #athlete  #fitness  #fit  #fitfam  #fitspo  #fitlife  #fitchick  #physique  #doyouevenlift  #bodybuilding  #abs  #healthspo  #weightlifting  #gymlife  #dedication  #squats  #strongissexy  #girlswithmuscles  #girlswholift  #girlsofcrossfit  #flexibledieting