Resources for Athletes

Protected: Who Else Wants to Exercise Without Getting Sore?

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Protected: Essential Tips for Staying Safe While Working Out at Home

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We’re Feeling Thirsty for More Exercise

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 sto…

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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 …

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 …

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…

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 …

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…

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…

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�…

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…

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…

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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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…

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 …

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: When going b…

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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…

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 …

RDA All-Star: Diana

We have loads of dedicated athletes training with Roller Derby Athletics all the time. But every now and again, someone comes along and knocks our skates off with their dedication and determination. And we can't help sharing our #rdaallstars success with …

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