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 …Read More
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…Read More
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…Read More
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 instrument …Read More
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 …Read More
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…Read More
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. …Read More
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 …Read More
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…Read More
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…Read More
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 …Read More
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…Read More
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…Read More
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! We…Read More
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…Read More
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…Read More
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…Read More
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…Read More
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…Read More
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 …Read More
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…Read More
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-…Read More
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…Read More
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…Read More
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…Read More
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 …Read More
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…Read More
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…Read More
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…Read More
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…Read More
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…Read More
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…Read More
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 …Read More
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 …Read More
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,…Read More