Training Advice Archives |

Meal Prep for Tournaments

RDA Team — Wed, 06 Jul 2022 03:18:22 +0000

Word on the street is that there are some fun roller derby tournaments right around the corner, so I am here to talk about one of my favorite things: meal prepping! It sounds so daunting, doesn’t it? I’m here to reassure you that it doesn’t have to be! Whether you have access to a tiny […]

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DO YOU REALLY NEED YOUR UPPER BODY FOR SKATING?

RDA Team — Fri, 22 Apr 2022 14:15:00 +0000

With the Sunny Side Upper Body Challenge just around the corner, we thought it would be a good idea to talk about why strengthening your upper body is important. When we think about skating, we don’t really think about how we use our upper body. After all, skating is really just a lower body exercise, […]

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Sunnyside Upper Body Challenge FAQ

RDA Team — Fri, 01 Apr 2022 21:10:00 +0000

Frequently Asked Questions… Q. What’s the Challenge? What will we be doing? A. Sometimes when we sprain our wrists or put too much strain on the shoulders, we think, “But I only need my legs to skate!” But really we need several areas of our bodies to work together, and today we’re focusing on […]

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Build Your Foundation with These Core Workouts

RDA Team — Sun, 13 Feb 2022 16:56:53 +0000

Core work is essential for everyone across the board, as a strong core is the foundation of a resilient kinetic chain. Walking, picking things up, and many other movements would be impossible without it. Sometimes, it can be a struggle to strengthen the core when some exercises cause pain or discomfort to the back; in […]

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BasicsBuilder FAQ

RDA Team — Mon, 24 Jan 2022 18:49:00 +0000

Frequently Asked Questions… Q. What will we be doing? Why do I need this? A. The RDA BasicsBuilder is a one week program designed to be a simple, no hassle, quick routine that you can do everyday in 8 minutes or less, and still make gains on your strength and fitness. This program was […]

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Agility Challenge FAQ

RDA Team — Thu, 02 Dec 2021 05:08:18 +0000

Frequently Asked Questions… Q. What’s the Challenge? What will we be doing? A. Are you looking for a new and challenging way to improve your responsiveness? This program is designed to test your footwork, balance, and coordination. It’s perfect for roller derby athletes and recreational skaters alike. In practice or a bout, you need […]

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Who Else Wants to Exercise Without Getting Sore?

RDA Team — Wed, 01 Dec 2021 18:06:07 +0000

You walk out of the gym congratulating yourself for completing a tough workout, but the real struggle starts the next day. That’s when your shoulders stiffen, and your lower back aches. These symptoms are called delayed onset muscle soreness (DOMS). Experts used to believe that it was due to lactic acid building up. However, now […]

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Essential Tips for Staying Safe While Working Out at Home

RDA Team — Wed, 01 Dec 2021 17:35:00 +0000

Things are different when you work out at home. Back at the gym, trainers and instructors watch over you and offer corrections if you make a risky move. If the equipment breaks, you just report it to the front desk. At home, you’re on your own, at least for the most part (toddlers, furbabies, […]

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We’re Feeling Thirsty for More Exercise

RDA Team — Tue, 16 Nov 2021 15:48:41 +0000

Feeling Thirsty? Quench that Thirst Within. Niagara Falls, Lake Erie, The Nile River…What do these places all have in common? Water! Water makes up 71 percent of the Earth, and approximately 60 percent of our bodies. Water, for the most part, is stored in our brain, heart, lungs, muscles, kidneys, skin, and bones. Seems […]

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Sleigh’d It! Challenge FAQ

RDA Team — Fri, 05 Nov 2021 16:37:24 +0000

This will not be an unrealistic, work-out-every-day-or-we’ll-judge-you, kind of Challenge. Instead, it’s more of a “Choose Your Own Adventure.” Each participant will pick their own goal for the month, or the week, and get support, ideas, and encouragement to stay on track, plus optional workouts to choose from in the RDA Fitness App. From drinking more […]

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Top 10 Tips To Train at Home

RDA Team — Tue, 14 Sep 2021 03:04:41 +0000

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. You can get fit in the privacy of your own home […]

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Moving Up The Ladder: Agility Training Is For You!

RDA Team — Wed, 30 Jun 2021 00:56:00 +0000

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 elements becomes practical to general mobility. Just walking, or even briskly jogging, can require the need […]

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