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Protected: RollerCon 2019 Class Notes

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Protected: RollerCon 2018 Class Notes

This content is password protected. To view it please enter your password below: Password: …

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Update Your Membership

Rock On. Looks like you're interested in locking in a preferred "faithful member" rate for your ongoing training with RDA! I'm really stoked to have you on board and to introduce you to all the great new features of the app that will make it so convenien…

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Get The App

Let's do this! The new app and the new MVP plan makes it easier for me to deliver a TON of great value. You can review the features here. In essence, the MVP plan becomes a semi-customized program where I help select and schedule the workout programs th…

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Platinum Training Plan

Amazing! Sounds like you're someone who is really committed to being your best, whether it's in daily life, or out there on the track. Joining the Platinum Plan means you'll get completely customized workouts and training support designed specifically f…

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Option 2 – Hold Tight

Let's do this. Looks like you're *not* interested in locking in a preferred "faithful member*" rate for your ongoing training with RDA... Fair enough! If you change your mind and want to lock in savings of $20/month, you can check out the Update process …

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Option 1 – Update

Rock On. Looks like you're interested in locking in a preferred "faithful member" rate for your ongoing training with RDA! I'm really stoked to have you on board and to introduce you to all the great new features of the app that will make it so convenien…

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Get VIP Early Access!

I am so excited to announce the news. Roller Derby Athletics is getting an APP! Soon you will be able to access all your Roller Derby Athletics training and workouts on your Android or Apple device. There are so many great features coming, I can't list t…

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Your 10% Days

We’ve talked about how 90% compliance is as good as 100%, and you’ve given yourself permission to enjoy some of those 10% foods. Yahoo! Let's get SNACKIN', AMIRIGHT?? The challenge is that our favourite indulgences represent the foods that we most s…

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Eating On the Road

... Or, How To Not Be That Weirdo With a Cooler! It’s all well and good to follow a meal-plan and stick to your habits when you’re in the comfort of your own home, but what about when you’re on the road and you don’t have the ingredients or tools…

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What to Eat on Practice and Game Days?

As a derby skater, you're probably almost always at practice. We all know that we need to eat well so that we can give our absolute best each time we hit the rink, but what does that mean? What should I eat before practice? There's no ONE right answer. …

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Start your Engine! Your Derby Fuel Jumpstart Guide

Get Ready!  We’re about to fuel up and roll out! But before we get going there are a few things we need to address: Your Kitchen Your Shopping Trips Grocery Day Ritual Evening Ritual General Food Preparation Tips: Prepping your proteins…

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Week 1

 Ready to hit the road?   Fantastic!  Booty and I can't wait to come along for this journey with you! Here's your WEEK ONE PLAN  - more info on this below. Since you've (hopefully) read through the info on the Derby Fuel Home Base, you know that t…

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Week 2

HOW'S THE JOURNEY SO FAR?   Hope you're feeling good and enjoying incorporating some new nutritional habits! Don't feel alone if you're feeling challenged - old habits are often hard to break, but making a conscious decision to address them is an impo…

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Week 3

HOW ARE YOU FEELING?  HOW ARE YOU FUELING? Hope things are going well, and that you're starting to feel pretty comfortable with the habits and the process.  Through the whole Derby Fuel plan, we hope you're learning new skills and remembering that nu…

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Week 4

HOME STRETCH!  HOW ARE THINGS GOING? You've made it so far!  Congratulations!  We hope that over the past few weeks, you've been incorporating the habits and making some lasting changes to the way you look at your meal planning.  Remember, you're an …

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better burpees

Better Burpees, Eight Ways

Good news! Burpees are for winners! Bad news! You might not be doing them very well... Burpees can be a wonderful exercise, building strength, power, and endurance all in one delicious, muscle-burning move. But there are some mistakes to watch out fo…

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Offseason training

Guide to Off-Season Training

Guess what? I missed my third birthday.It's true. Roller Derby Athletics turned three in October, and I was so busy helping athletes kick ass that I forgot to properly celebrate. Good thing those WFTDA Championships helped me celebrate in a different way,…

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Day 1

 Here's your Day One workout![rda_video video_url="https://player.vimeo.com/video/143954205"]Squats x 20Push-ups x 10Side lunges x 15/sideSumo Squats x 15 (slow!)Tricep Push-ups x 10Cross-Under Squats x 15/sideGood Mornings x 20Reminders:Watch the vi…

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Day 2

 Here's your Day Two workout![rda_video video_url="https://player.vimeo.com/video/143954886"] Bird Dogs x 30, alternating sidesAb Leg Lifts x 15Side Lifts x 10/sideMarching Bridge x 20 stepsWalking Push-up x 12Prisoner Get-Ups x 6/sideSupermans…

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Day 3

 Here's your Day Three workout![rda_video video_url="https://player.vimeo.com/video/143955467"] Split Squat x 20/sideGood mornings x 25Wall Sit x 30sPush-ups x 121 leg squat x 30s/sideBicycle Sit-ups x 16Fire Hydrants x 8/sideForward Leanover L…

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Day 4

 Here's your Day Four workout![rda_video video_url="https://player.vimeo.com/video/143955849"] Single Leg Deadlift x 15 each sidePraying Mantis Planks x 10Sumo Squat Tiptoe x 15Supermans x 20Flying Plank Push-ups x 12Lunge twist x 16One foot ba…

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Day 5

 Here's your Day Five workout![rda_video video_url="https://player.vimeo.com/video/143956396"] Yahoo! Last day of the week! Today, we Push It... and you'll want a stopwatch or an interval timer to help you out. Check your email for some suggesti…

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The Gun Show – All-Star extras

 Hi All-Stars!Your printable handout is here! [rda_video video_url="https://www.youtube.com/embed/bVv_9UpwTgc"] …

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Which Program is Right for You?

We have compared the details of all the training programs to help determine which one is going to give you exactly the results you're looking for. Compare our Programs…

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