Derbalife Boot Camp with Greenbriar Roller Vixens

I just realized that I hadn’t blogged about this yet!!

I’m doing my best to mix up my personal, “Hey this is how things are going/this is how I’m feeling” with the nutritional tips, workout tips etc etc. So.. in an effort to not inundate people with my personal life, I forgot to inundate people with my personal life!

I wish I had brought down a camera because the place that we had this boot camp was frigid. Mind-bogglingly cold.

Yup there it is. Complete with water drips and very very little heat. Which is not advantageous in the mountains in January.

Aside from that, it would have been nice to get some extra documentation of what we did! LiftOff and myself ran 15 Greenbriar Roller Vixens through 4 hours of drills, skills and endurance and then we did an hour of nutrition education at the end. We even got a bunch of girls on their own nutrition plans which is really great. It means they understand the value of proper nutrition for athletes.

Well, that and it shows that I am able to convey the information well enough for people to understand it! Sometimes I wonder.

Greenbrier is located in Lewisburg, WV, and is even more isolated than I thought it was. It took me a healthy 5 hours to get down to their little town (Which was adorable and totally deserves that “Coolest Small Town” award).

See? Not really near much of anything. Which is part of the beauty.

Greenbrier is a very small league, and they’ve only been up and skating for about a year. I met several of them when I attended the Jingle Brawl in Morgantown in December. They knew they needed outside help to teach them techniques, skills and maneuvers they had witnessed at the W.F.T.D.A. Championships this November, but had no idea how to actually do any of them.

Little, yes, but one of the coolest logos I’ve seen.

So we focused on off skates warm-ups/strength, transitions, backwards skating, backwards maneuvering, agility, 180 toe stops/stopping on a dime, backwards blocking, and blocking with partners. It went over really well. We had to adjust our plan from time to time because skills that we thought were basic and everyone knew them – well.. they had never been taught! It was awesome coming out of that camp and knowing that we had really helped some skaters learn and practice new things.

There were so many other drills, relays and skills that I wanted to teach. There just is never enough time! I am super stoked to go back down though. On spring break, I will be visiting the Beckley Area Derby Dames and doing a boot camp on Tuesday night. The following night I am really HOPING to be at Chemical Valley. The day after that… I’ll be back at Greenbrier! So amazing.


I have the best job in the world … did I mention that? I get to skate, help people be healthy, help people hit their goals and meet awesome new people all over the country. And then even better is that I also get to train people to do what I do!! SO AWESOME!!!!

I’m looking forward to 2013 is such a big way. Derby. Bridal Shows. Creating a hub in Harrisburg for people to come to. Travel and more!! Yea for Health, Weatlh and the time to enjoy both!!!

The ladies of Greenbrier! LiftOff and I are in the front (She's in green, I'm in black)
The ladies of Greenbrier! LiftOff and I are in the front (She’s in green, I’m in black)

If you’re interested in a boot camp (derby or non-derby!) or nutrition classes, hit me up. If you’re just looking to get healthy, don’t be shy to drop me a message. I would love to help you get on your path!

The Knee, the Updates, the New Year

It is December 29. It is snowing and I am completely overwhelmed at the amount of stuff I am supposed to have done in the next four days. However, get it done, I must. Before so I thought I’d do an update here.

About 2 months ago, I set up a series of goals to hit over the course of my knee recovery. I’m pleased to say that I have hit many of them… The last set of goals was:

  1. Use the bike to complete 70 miles (cumulatively) on level 7 resistance  — Did not do this. I got so bored on the bike, and there were many days that I did my workouts at home so I never made it to the gym.
  2. Use the elliptical machine to complete 40 miles on level 6 resistance – I got 30 miles in during one week on resistance 4. Again, not being at the gym didn’t help this goal.
  3. Run outdoors (I don’t care what the temperature is) for 30 minutes one day – Did this the day before Thanksgiving! Well before it was scheduled
  4. Complete 25 one-minute plyometric exercises, with a focus on side-to-side motion – Totally done several times.
  5. Increase weight on all strength training workouts – I can now leg press 60 pounds with individual legs, my upper body has increased weight 5 times since I started too.
  6. Complete 250 pushups (cumulatively) – Ok. Slacked on this. I do about 120 push ups a week.
  7. Complete 30 minutes of derby position (cumulatively) – YES! Did this during my skating session!! My quads are so sore
  8. Complete 60 minutes of Bosu work (cumulatively) – Bosu was buried for a few weeks, but I’m back to it.
  9. Complete an extended Skid/Shrap “Derby Calisthenics” workout 4 times – Hell to the yes.
  10. Cardio should be done 6 days, strength should be done 4 days – Ok, I do my best to hit this. The snow has made it difficult, but I am working out daily.

BENCHMARK 4: After being able to walk, run and cut comfortably and with no knee pain… I CAN GET BACK ON MY SKATES ………………………..
Been able to skate the last few weeks. This week was the first time that my knee felt completely normal as I skated. It did fatigue for the second skating session I did on Thursday, but it feels great today.

Dave Wood Photography

On the nutrition side, I had switched from a long-distance nutrition routine to a strength/recovery-based regiment and it seems to have made a difference. For the last two months, I have been using the Rebuild Strength as my recovery, I’ve added the Joint Support and Herbalifeline to my routine, while taking out the Total Control. I also began taking the Aminogen. I drink a 3 scoop shake every morning and I have aimed for a minimum of 120g of protein each day. Thank goodness for the Dulce de Leche, Chocolate and Latte flavored Formula 1 shakes. 😀 And the multi-vitamin. AND the tea concentrate!! They’ve kept my body primed and ready to go.

Some personal goals for the next month:

1. Replace 5 pounds of fat with 5 pounds of muscle
2. Have complete hitting capabilities on my skates by January 15
3. Bench press 80 pounds by January 30 (don’t laugh, I’m only at 45 now)
4. 25 in 3:45 (My best is 3:42 and that was when I was in good form and had been on skates consistently for 2 years)
5. Be able to leg press 250 with both legs by January 30 (I’m at 140 now)

Nutrition goals:

1. No alcohol in the month of January
2. 140 ounces of water per day
3. 115g of protein per day
4. No more than 2100 calories on a hard cardio day, no more than 1800 calories on a strength day
5. Consume a minimum of 1400 calories daily
6. Get back on my fiber/aloe routine

Personal goals:

1. Have 10 Derbalife boot camps on the books for the year
2. Change 15 lives with Herbalife health programs (Check them out here)
3. Find 5 people who want to take the Herbalife journey with me (Learn about the opportunity)
4. Plan and implement marketing goals for Dutchland Rollers
5. Be organized for my last semester, including having my independent studies rolling
6. Have half the money saved up needed to get my own apartment
7. Keep up with my blog, iChange & Examiner pages.
8. Have tables booked at Derby Ink, NE Con and East Coast Extravaganza
9. Bring a guest to the January Spectacular Event in Philly
10. Have 2 more team members attend January Spectacular

Logos of events
January will be a great month to get the year started. I will be stronger and faster than ever before. My journey to the end of my Bachelor’s degree is almost complete. I’m building a strong Herbalife and Derbalife health client base. I have a good outlook. No matter how frustrating it may be sometimes. I will get myself and Matt and our cats to a place where we have space and comfort. It will happen.

If your league is interested in booking a Derbalife Boot Camp, contact me at If you’re interested in hosting a nutrition class, or just getting a health profile, you can also drop me a line. 🙂 Let’s find good health together.