Top 10 Tips To Train at Home

  Have you been feeling down from not skating as much? Have you lost strength and muscle definition amidst the panini? If so, you may be tempted to join the gym. However, joining a gym isn’t always necessary especially while still in a panorama.…

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It’s Your Last Chance to Join The Pump Up Your Jam Boot Camp!

Self-love comes in many forms, and taking a step towards getting in shape off skates, to better your time on skates, is like writing a love note to your body. Well, we have good news for you - by joining our Pump Up Your Jam boot camp, you'll be doing…

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Let’s pump, pump, pump it up!

  Regardless of whatever type of skating you enjoy: jam, long-distance, street, etc., there are a lot of obstacles and factors that require you to be comfortable on your feet and in control of how you move. General practice and extra exercising ou…

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Cross Training and Skating Go Together Like PB&J

Practice makes perfect, and, as they say, "you have to learn to crawl before you can walk." That idea applies to cross-training, or practical exercises, for sports and other physical activities. Roller skating (and roller derby specifically) requires mas…

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Practicing Mindfulness on the Move

Work from home, virtual, and isolation are just a few words we are more than familiar with nowadays. Many of us have even picked up more responsibilities working from home – childcare and housekeeping are often tacked on top of our regular workload. Wit…

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Practicing Mindfulness in a Mindless Time

  Pre-pandemic, the outside world was a very busy place and home was a sanctuary. Nowadays, that busybody feeling is expected even from home, making the divide between happy place and high performance expectations thin, if not nonexistent. Even the shor…

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RDA All-Star: Kristin

We have loads of dedicated athletes training with Roller Derby Athletics all the time. But every now and again, someone comes along and knocks our skates off with their dedication and determination. And we can't help sharing our #rdaallstars success with …

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Moving Up The Ladder: Agility Training Is For You!

Agility training is not just for athletes or extreme competition, like one may assume. While agility movements conjure up ideas of speed and endurance, these exercises also go hand in hand with stability and coordination. Together, emphasis on these elem…

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RDA All-Star: Ziggy Scardust

We have loads of dedicated athletes training with Roller Derby Athletics all the time. But every now and again, someone comes along and knocks our skates off with their dedication and determination. And we can't help sharing our #rdaallstars success with …

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9 Tips To Break a Sweat While Gardening

  Are you lucky enough to have a garden? If you are, you probably love spending time in it, using it to help relax and unwind after a tough day at work or school.   Besides the obvious benefits of stress relief and good food or beautiful plants, you ca…

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Are You Trailing Behind in Your Upper Body Workouts?

Everyone is different and has their own little quirks to how their bodies react to certain activities. One thing is for sure, and worth always remembering: the body works as a whole. One harmonious machine. So, in less fancy words, even if you’re engag…

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Here’s Why Skate Parks & Upper Body Workouts Go Together

Sometimes when we sprain our wrists or put too much strain on the shoulders, we think, “But I only really need my legs to skate!” While, yes, your legs are what propel you when you skate, all areas of the body have to work together as one instrume…

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Helpful exercises for skaters

No matter your style of skating, we can all agree being on wheels is such an amazing feeling. The muscles needed to maintain balance, to pick yourself up, or take longer/stronger strides all come into play once you strap your skates on.  We have several …

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Let’s Talk About Sleep Hygiene!

What actually IS sleep hygiene? Sleep hygiene consists of the habits you build around your sleep schedule, including your habits throughout the day. Having good sleep hygiene can set you up for success both mentally and physically to improve your overall…

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What do I eat? An easy nutrition strategy.

Photo credit: Louis Hansel Ask 10 people for the optimal diet and you’ll get 10 different answers. There’s really no one-size-fits-all nutrition solution, but if you need help getting started, we put together some general guidelines to follow. 1. …

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Planning Ahead for 2021

By Contajen As we approach this time of year, we often reflect on the past 12 months. This year is no exception. Your goals and ambitions may have been sidelined this season but you have persevered.  Making New Years’ resolutions are as …

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Season’s Eatings: Habit Strategies To Navigate The Holidays

By Contajen Chestnuts roasting on the fire log channel. Families are gathered around different screens. The holidays are looking different this year, no question. Here are some habit strategies to help you through the holidays and on through the p…

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No more official 27/5? Now what?

In the derby world there's always been mixed feelings about having the 27/5 be a requirement to become bout eligible, because for some skaters it has been a barrier to play (within the WFTDA ruleset). These mixed feelings include some players feeling…

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Stronger … Healthier … Prepared for Life

Life is full of unexpected challenges, 2020 has definitely showed us that. Imagine facing down work stress, illness, or a big life change 👶🍼👰 feeling unhealthy and rundown. Now picture handling those challenges feeling strong, healthy, full …

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Essential Needs: Grocery Shopping In a Pandemic

  By Contajen Growing up, we have ingrained in us the grocery “staples” as milk, eggs, bread and butter. I would like to make an essential grocery list so you are able to eat well with healthy options and make less trips to the grocery store…

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10 ways to motivate yourself to work out

Photo credit: Cristofer Jeschke Even if you love the gym, sometimes it happens: you just don’t feel motivated to work out. When you’re feeling unmotivated, the first thing to do is make sure you aren’t sick or over trained. If you can’t reme…

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Junior Roller Derby Free Cross Training Session Monday July 6 5pm MT

Free Junior Roller Derby Cross-Training Session – and Team Training Announcement!

Free Junior Roller Derby Cross-Training Session BadBrand led a FREE super fun, super kick-ass workout session on Zoom just for junior roller derby players a few weeks ago and has been asking ever since when we can set up another session for her to do!…

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Skater feature: Jams Bond

Today is Juneteenth and we wanted to take this opportunity to help share some info while getting to know a prominent Black derby skater in the community. June 19th is a big day for Black people across the country, since the 13th Amendment to the U.S. Cons…

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Pre-workout nutrition: what to eat before you exercise

Photo credit: David Fedulov Fueling correctly before your workout will help you perform better and recover quickly. Ideally, you want to have energy during the workout without feeling too full. Here’s how to achieve that ideal balance, whether you w…

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Kaio-kensi Headshot

Kaio-kensi – Roller Derby Athletics Contributor

Kaio-kensi (she/her) is one of the 2019 team captains of the New Skids on the Block of Montreal Roller Derby. She has a background in neuroscience, sport & community recreation program curriculum development, coaching, fitness, and risk management. S…

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DITK - Diet causing Tiredness

Why Am I So Tired? (psst – it might be your diet…)

I'm sure we've all said it a hundred times: "I'm so tired, why am I always so tired?". There are lots of reasons that we can feel tired (poor sleep quality, lack of a sleep routine, stress, etc.), but one of the under-examined causes can be the foods yo…

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Post-Game Pain Eat it Away!

Post-Game Pain? Eat it Away!

And I don't mean binge on chips to feel better :) What I'm talking about is tailoring what you eat to help manage the inflammation that intense exercise and exertion can cause. When we compete, our exertion causes the release of free radicals. Free…

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Batch Cooking for People Who Hate Batch Cooking

If you've been keeping up with me (Lilith NoFair) and Derby Fuel, and like basically any heathy eating plan ever, you've likely heard about how great batch cooking is. And that's true. Batch cooking is awesome.  It helps you to have healthy options in …

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Keeping Your Heart Healthy

It's Valentine's Day!   Time to think about your heart, and keeping it healthy!   Did you know that your heart beats approximately 2.5 billion times over the average lifetime, transporting gallons and gallons of blood, oxygen, fuel, hormones and essent…

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From Resolutions to Results

I hate New Year's Resolutions.  Okay, I don't hate them.  But I certainly don't love them either.  While I can see the appeal of a month of excess (December) followed by a brand new routine to supposedly last until next December, I think the whole set-…

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Turkey Time!

It's the most wonderful time of the year!  Leftover turkey time!!! I remember  the first time I was planning to host a holiday dinner.  I was SO nervous about cooking a turkey.  Then, after that first one - I realized it's the easiest thing in the wo…

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Winter Warmers

I don't know what it's like where you live, but around here winter just came in with a bang! In the spirit of our (newly) cold weather, I thought I'd share some healthy recipes that will warm up your kitchen and your belly! I don't like soup, but lots of…

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Ingredients You Should Be Using: Flax

Know how I'm always going on about how you need more Omega-3s in your diet? Well, today's ingredient is here to help! Especially if you're vegan/vegetarian and can't eat fish or fish oil. Flax is ready to help you hit your healthy fat targets! Today's In…

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Ingredients You Should Be Using: Kimchi

When you're eating healthy, it can be easy to eat the same things over and over again (heck, I even encourage it in Derby Fuel). Usually, we have our favourites - those dishes that are easy to make and that we know we'll enjoy. Having a few solid staples …

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Comfort Food: CHEESE

To round out our comfort food series, we had a request from RDA fan, Erin Hanusa to address the most awesome comfort food ever - CHEESE. Oh cheese, how would we ever make you healthier? Cheese, in and of itself, isn't too bad for you. It's that we ten…

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Comfort Food: Burger & Onion Rings

Photo credit: Delfina Cocciardi Now we're getting to my favourite kind of comfort food - BURGERS! I love burgers in a pretty serious way. But I also love my health, so it was important for me to find a way to skip the McD's, and make something th…

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Comfort Food: Fettuccine Alfredo and Garlic Bread

Grey, rainy Spring days always make me want to bundle up and spend the day in bed with some puppies. Also, they make me crave comfort food. I don't know about you, but one of my most comforting of comfort foods is pasta of all different sorts. All kinds o…

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How to Sneak Vegetables Into Everything

Ah, veggies! Nature's candy! It's often easy to get lots of veggies in the summer when things are in season and you can pop out to the garden, but what about in the middle of winter? How can you make sure that you're getting enough vegetables when all you…

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Breaking Your Fast

So, how was Intermittent Fasting? Straight talk - Intermittent Fasting was really easy for me.  I spent much of my life skipping breakfast and lunch, then eating a big dinner.  To be honest, eating 6 meals a day would be FAR more challenging for me t…

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Intermittent Fasting

What does "Intermittent Fasting" Mean?Intermittent Fasting (IF, also called, in various permutations, The Warrior Diet, Lean Gains, 5:2, Eat Stop Eat) is an dietary intake pattern that has become popular in the last few years.  There is a period of fasti…

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Keeping You Going – On the Go!

Food to-go doesn't have to come from the drive-through. With a tiny commitment of time, you can have super tasty, healthy meals, no matter how busy you are.Derby skaters are busy people and we don't always have tons of time for meal prep. A little bit of …

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Champs Watching Party? Here’s How to Get Your Snack On!

So, all of us will be watching WFTDA Championships next weekend, enjoying some great derby and not really thinking out all the snacks we'll be scarfing...right?Well, with a little bit of advanced planning, we can make sure that our Champs-watching snacks …

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Coconut Water

Sports performance! We all want more of it! There are all sorts of potions and supplements out there that will claim to boost the hard work we're doing on the track - but what really works and what's a scam?Since Booty and I only want what's best for you,…

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