Tag: fitness planning
Core Challenge FAQ
Frequently Asked Questions… Q. What’s the Challenge? What will we be doing? A. 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 especially SKATIN…
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Sunnyside Upper Body Challenge FAQ
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 bodi…
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BasicsBuilder FAQ
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 str…
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Pump Up Your Jam Challenge FAQ
Frequently Asked Questions... Q. What's the Challenge? What will we be doing? A. We'll establish our personal goals in the first few days - with group support! There will be a focus on the whole body and all muscle groups, so nothing is off limits th…
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Agility Challenge FAQ
https://youtube.com/shorts/arFgVPa6KrI 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, b…
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Sleigh’d It! Challenge FAQ
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 encourage…
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Join the 2019 Candy Cane Crew!
Resolutions are for January, right? Nope! Not anymore!! This year, instead of waiting for January to focus on fitness, get ahead of the game by sticking to your goals in December! Set your personal fitness goals and December resolutions (with our help)…
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How my roller derby injury made me a better skater
When we heard that one of our athletes had been injured, right after moving to a new city (Seattle) and starting in with a new league (Rat City!), we were feeling her pain... what a way to kick off a new league experience! Yuck! With injuries such a regu…
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The Four Point Program to Ace Your Fitness Goals
Roller derby consumes every waking breath for the most hard-core derby devoted; for these athletes, training for derby is job one, and they rarely miss an opportunity to do so. For the rest of us (mere mortals), derby is one of many interests and commitm…
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7 Steps to Rock Your League Holiday Break!
You know I love chocolate, right? So, if someone told me I needed to give up chocolate to be 3.7% better at roller derby, you know I’d tell them exactly where to shove their advice in a hurry. (#teamcocoa) And that’s why I would NEVER tell you that …
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Join the 2018 Candy Cane Crew!
Resolutions are for January, right? Nope! Not anymore!! This year, instead of waiting for January to focus on fitness, get ahead of the game by sticking to your goals in December! Set your personal fitness goals and December resolutions (with my help…
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Burpees for Birthdays
Every year since starting Roller Derby Athletics, I’ve done burpees on my birthday – one for each year. This year, for the first time, I actually felt like I had to train for the event (LOL… so many candles on that cake! That’s a LOT of burpees…
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Join the 2017 Candy Cane Crew!
Resolutions are for January, right? Nope! Not anymore!! This year, instead of waiting for January to focus on fitness, get ahead of the game by sticking to your goals in December! Set your personal fitness goals and December resolutions (with my help…
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What’s the best cardio for roller derby?
Cardio. You either love it, or you loathe it. Either way, jammer or blocker, you probably ought to be doing some form of cardiovascular exercise in addition to roller derby practice – especially if you’re trying to level up, improve your endurance qu…
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The Four Key Elements of a Derby League Cross-Training Program
1. Burpees, 2. wind sprints, 3. suicides, and 4. wall sits. Just kidding! As a league, you’re responsible for supporting your athlete members, and creating successful outcomes for individuals, teams, and leagues. Of course this means providing the bes…
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Five Reasons Why Your League Needs A Cross-Training Program
If you’re a roller derby league, charging membership dues, then your members are your customers -- your lifeblood. Much like a bicycle though, if you ride ‘em hard and store ‘em wet, well quite frankly, they won’t last ya long! On the flipside, i…
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Why My Focus Cycle can Beat Up Your Resolutions
What if I told you I thought New Year’s resolutions were kind of dumb? TL;DR version of what follows: “Resolutions” are poorly designed. Our lives are cyclical, and attention spans short. To be more successful with self-improvement, we should use s…
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My Best Derby Training Tips of 2016
Just about everyone can agree, we're all super (DUPER) glad to be seeing 2016 in the rearview mirror. Don't let the door hit you in the ass on the way out, you crazy year! Nevertheless, there were a few good things to look back on. Perhaps you started pl…
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Join the 2016 Candy Cane Crew!
Back for a Fourth Year! Resolutions are for January, right? Nope! Not anymore!! This year, instead of waiting for January to focus on fitness, get ahead of the game by sticking to your goals in December! Set your personal fitness goals and December …
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Sunscreen & Muscles – A Summer Gainz Guide
I can hardly believe it. The summer solstice is behind us, and July is barrelling down the pipe! A massive holiday long weekend is kicking things off, and we North Americans will be up to our teeth in picnics, tiny flags, and fireworks (plus probably jus…
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New Year’s Nutrition for Roller Derby?
New Year, New You?Another new year. Another chance to reinvent yourself and your goals - you've heard that story before, right?January often brings a slew of resolutions and the urge to over-correct our holiday habits. The start of the year can be a …
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The Advice that Got 11,023 Skaters Talking in 2015
Could 2015 have been any more [insert spazzy word here!]?? I’m going to give you the hit list of my best advice of the year, but first, a quick rundown on what 2015 brought. It was shocking: Rollercon left the Riviera, Rose City won the Hydra, and …
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7 Steps to Rock Your League Holiday Break!
You know I love chocolate, right? So, if someone told me I needed to give up chocolate to be 3.7% better at roller derby, you know I’d tell them exactly where to shove their advice in a hurry. (#teamcocoa) And that’s why I would NEVER tell you that …
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Join the Candy Cane Crew!
Back for a Third Year!Resolutions are for January, right? Nope! Not anymore!!This year, instead of waiting for January to focus on fitness, get ahead of the game by sticking to your goals in December! Set your personal fitness goals and December resolu…
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Pro-scuse me? The Best Systems for 2015
It’s that time of year again. A time for incessant year-in-review posts (OK, secretly I actually love those). A time for “new year, new you” blogs and heinous fitspo imagery. It’s a time for the devilish and often sexist marketing ploys of the f…
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RDA Insider: Roller Derby World Cup
If you caught some of the action from the Blood & Thunder Roller Derby World Cup last weekend, you saw how physically tough the game play was. How does one of the top roller derby teams in the world prepare for a four-day, seven-game tournament? I ca…
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December Fun Fitness Challenge!
Get Jolly Well Motivated... Resolutions are for January, right? Nope! Not anymore!! Last year, after a ton of travel, I really needed some help and motivation of my own to make sure I could get back on track with my fitness and training, and not s…
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Meet RDA’s Nutrition Expert
This week on Derby in the Kitchen, we get *out* of the kitchen and into Lilith NoFair's library of many leather-bound books..!Booty Quake interviews our roller derby nutrition expert Lilith NoFair on fad diets, protein, how to change our eating habits, an…
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Booty’s Vacation Fitness Tips
On a recent mini holiday for a long weekend, I visited a cool seaside spot and recorded this video for you about how to include fitness on your vacation... [rda_video video_url="//www.youtube.com/embed/ZkNRq61d9vM?feature=player_detailpage"] Got so…
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Resolutions are *so* last year…
Everyone is talking resolutions and big plans for 2014 these days. Hard to open a magazine, the intertrons, or the boob tube without facing someone's list of goals for the 365 days ahead. I was planning to write a resolutions-themed blog post of my own, i…
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Need Some Motivation During the Holidays?
Resolutions are for January, right? Nope! Not anymore!! I realized that especially after all the travel I've been doing this fall, I really need some help and motivation of my own to make sure I spend December getting stronger and fitter, instead of e…
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Four Steps to Smash Your Fitness Goals
Roller derby consumes every waking breath for the most hard-core derby devoted; for these athletes, training for derby is job one, and they rarely miss an opportunity to do so. For the rest of us (mere mortals), derby is one of many interests and commitme…
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