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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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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Roller Derby League Holiday Break

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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candy cane crew challenge RDA

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

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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all i need to know i learned from roller derby

All I Really Need to Know, I Learned in Roller Derby

Just like the cliché poem about Kindergarten, all I really need to know in life, I learned in Roller Derby. With a nod to Robert Fulghum… And a thank you to Nic Charest, from www.rollergirl.ca - my favourite skate shop - for the image! If you fail, …

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best cardio for roller derby

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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cross-training program

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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league cross-training program for roller derby

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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resolutions vs focus cycles

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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photo credit: Renee Lung

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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photo courtesy of my favourite skate shop, www.rollergirl.ca!

Go From Benchwarmer to MVP with the 1% Secret

Photo courtesy of my favourite skate shop, Rollergirl.ca! You don’t need to practice every day, or have natural born talent to improve at roller derby quickly. You just need to follow the Secret of 1%. Let me explain. Have a good look at this next st…

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2015 Best Roller Derby Advice

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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Roller Derby League Holiday Break

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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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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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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Photo by Dawn Huczek

The Performance Enhancing Wonder Drug

Have you ever wished you could instantly be better at roller derby (or any sport) without any hard work, patience, ‘roid rage, or inconvenient doping convictions? What if I told you that elite athletes are already widely using a traditional, natural su…

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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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Photo courtesy of Rollergirl.ca

Rock the Big Rocks – Part 2

Ever wondered how to incorporate weight training into your derby crosstraining routine? Felt intimidated by the machines, the muscleheads, or the unlimited choice of possible exercises? She can't fix the testosterone level at your gym, but Lilith NoFair (…

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Rock the Big Rocks – Part 1

If you follow me on Facebook or get my newsletter you know that I love Weight Plates and Rollerskates, an excellent fitness blog written by Lilith NoFair of “the other” TCRG, Tri-Cities Rollergirls from Ontario, Canada. Lilith (aka certified Personal …

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