Resources for Athletes
DO YOU REALLY NEED YOUR UPPER BODY FOR SKATING?
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 a…
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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 bodie…
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Build Your Foundation with These Core Workouts
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 …
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All-Star Power Medley Workout
Workout Focus: Power & Agility! Intensity: moderate You need: a timer, rolled towel or t-shirt, and a bench or box. Mat optional. Suggested Warmup: 25 Jumping Jacks | 30 High Knees | 20 Half Squats | 20 Good Mornings | 20 Walking Lunges Stability …
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All-Star Hufflepuff Workout
Workout Focus: Endurance, Power & Agility, Lower Body You need: a timer Suggested Warmup: 30s each: Jumping Jacks, Half Squats, Good Mornings, High Knees Stability Training: Walking Lunges with a reach-back: 20 lunges (=10 each side) x 2 All-Star …
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All-Star AMRAP 12 Workout
Workout Focus: Endurance, Power, Strength, Full Body You need: Stopwatch, bench for dips, mat (optional) Warm up: 20 x wall push-ups | 20 x good mornings | 20 walking lunges | 20 half squats | 3 core activations + 20 Dead Bugs (from the How to Engag…
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AMRAP Side to Side Workout
Hey there, friends! This week I'm offering a sneak peek into what Membership looks like at Roller Derby Athletics. Whether you're an All-Star Member, or a full-blown MVP (which gets you full access to all the training programs too), every single week I …
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The Conquer Anything HIIT Workout
Sometimes you want to be invincible. Sometimes you need to feel like you can conquer anything! That's where high intensity interval training (HIIT) comes in. It's damn hard work, but in the end, you're ready to take on the world (and that scary blocke…
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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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Are You Getting The Most Out Of Your Food?
By Contajen As we strive to lead a healthy lifestyle, we want to make sure we are getting the most out of our nutrition. QUINOA While the debate of the ability to eat quinoa raw is ongoing, it is suggested to rinse this pseudo-grain thoroughly (as it…
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Dinner: Fuel Smarter, not harder
Let’s end the day with a bang! You’ve made it through breakfast and lunch, and had plenty of snacks to keep you fueled like the champion you are. Now it’s time to finish strong to get you through the night without waking up absolutely starving (we…
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How Can I Maintain My Energy Levels?
Get Ready! We’re about to fuel up and roll out! Lunch and snacks help you continue to roll steady throughout the day by maintaining your energy levels and keeping that metabolism going. Be sure that the meal choices you are making are packing a punch: …
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How to Stay Motivated When Nothing is Happening
Motivation can be hard to come by when you’re not seeing the results you desire. The ability to intrinsically motivate yourself, or to persevere in spite of a lack of motivation is a valuable skill. Motivation is frequently in s…
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Adjusting your workouts around your period
The derby community is largely made up of people who menstruate, and as a trainer, I often get questions related to how to adjust for or work around one’s period. The most common questions are related to workouts themselves, but some people have concer…
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Practicing Mindfulness on the Move
Work from home, virtual, and isolation are just a few words we are more than familiar with nowadays. Many of us have even picked up more responsibilities working from home – childcare and housekeeping are often tacked on top of our regular workload. Wit…
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How-to: Bear Crawls
Exercise: Bear Crawls Great for: warm up, coordination, core strength, shoulder strength. Do: Get on all fours, then just hover your knees above the ground. Crawl using opposite hand/foot. Keep your core braced and relatively still. Do: Whe…
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Hip Flexor Stretches: Iliopsoas vs Rectus Femoris
It's time to talk about our hip flexors, what they do, and how to properly stretch them. Your hip flexors are a group of muscles that 😲 aid in hip flexion, which, in other terms, means pulling the thigh closer to the torso. The hip flexor complex i…
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How-to: Upper Body Warm-Up
This movement prep will help you be more successful in your upper body workouts, by improving your mobility and stability while warming you up! The video itself takes a little longer as I walk you through the do's, don'ts and alternatives, but the whole …
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Protected: How to Use Habits to Reach Your Goals
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How to Achieve Post-Workout Success
So, you’ve completed your workout. You’re probably at least a little sweaty, breathing hard, your heart is racing, and you are READY for that post-workout calm time. We don’t mean to burst your bubble or anything, but there’s still a liii…
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Balanced Exercises Are Better Exercises
Let’s be honest: hearing the words “cardio AND strength training” make us want to run for the hills, and not just for the exercise. But, when looking at the combined health benefits to both kinds of training, we figure it’s at least worth a …
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