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10 Reasons YOU Should Watch Roller Derby

There’s been a “12 Reasons you should watch roller derby” buzzfeed article floating around. Guess what, folks? Some of it they got right! Some of it they got eeeehhhhh…..

So I’m rebooting this blog! It was one my first popular article on Examiner.I’ve re-written some of the explanations, but I’ve kept the headlines the same. 2010 derby or 2015 derby, these are still the 10 reasons you should watch roller derby. (PS Most derby leagues still don’t have seating, so you may want to pick up a Coleman Stadium Seat for your comfort at the game.)

The WOW factor
How many of your friends watch roller derby? If the answer is “many”, then maybe there is something to this. Maybe they have an in on something. If your answer is “none”, you can introduce your circle to the fast-growing sport on the planet. How cool does that make you look? Roller derby is a completely unique, high-impact sport that is totally inclusive of age, gender, nationality, etc. It is an international phenomenon that grows every year. In 2018, the third Roller Derby World Cup took place in Manchester, England, hosting 38 countries, including the Czech Republic, Korea, and West Indies. Barcelona is the stage for the third Men’s Roller Derby World Cup in April 2018, where 24 teams, including Japan, Chile, and Denmark will compete. The speed, power, and finesse on 8 wheels is enough to keep you entertained, even if your local team isn’t allowed to sell beer!

Texas took on Missouri in the men’s championship of State Wars in December 2014, with hard hits and fast feet. Photo by Phantom Photographics.

The social works of derby teams
Roller derby teams are often non-profit organizations themselves; regardless you will find your local teams out at charity events and raising money for good causes at their home bouts. Tens of thousands of dollars have been raised worldwide for charities. Whether promoting suicide prevention, helping wounded animals, collecting for homeless shelters, promoting love as love, or helping a city rebuild after tragedy, derby has covered the spectrum of charitable causes. The Girls on Track Foundation was founded to keep young girls involved in the sport of roller derby, thus building their confidence, courage, and leadership skills. Locally, our own Tampa Roller Derby is involved with Big Cat Rescue and Girls on the Run,

Athletic prowess
These are athletes. Teams practice between two and six times a week, and the participants work out beyond their practice limits. Yoga, crossfit, powerlifting, Spartan Races, aerial silks… the cross-training of roller derby knows no limits.

Impressed by your favorite hockey player doing fancy footwork and scoring points? Wait until you see Lil Slinky of Stockholm duck and dance through the pack effortlessly. Get hyped up by your favorite safety playing all over the field defense? You will love seeing Alli Kat Scratch of the Tampa Tantrums crush the hopes and dreams of her opponents. The feats of agility and pure strength are display at any game (whether it’s the 500-person strong Rose City Rollers or 20 strong Twin City Terrors).

PHDiesel makes a lap for Team Florida at State Wars. Photo by Phantom Photographics.

“Any Given Sunday”
Just like in any other mainstream sport, roller derby has the “any given Sunday” mantra. The Oly Rollers came out of nowhere in their first season as a WFTDA* team, and took the Hydra as the underdog. It is possible for any team to sweat and bleed their way to beating a giant of roller derby. Tournament play has seen a lot of international teams come in and shock the world with their undeniable strength. Teams from the United Kingdom, Germany, and Australia have been doing damage in WFTDA and MRDA** rankings the past few years.

Less expensive than a movie date
An American movie date can easily breach $75 (IMAX anyone?), and if you’re counting dinner, you can bet on a night breaking $100. Yes, there are some games that offer beer or full entrees (thank you Charm City). Yes, buying merch from Tampa’s Wrecking Mall might up your final cost for the night. However, most teams still play in roller rinks with small concessions and bake sales. A derby date can easily stay under $30! Derby encourages interaction and conversation, whether you are with one person or a group, and it’s way better than sitting awkwardly in a dark theatre with your Tinder date. Bring them to derby!

Who needs a movie when you can be next to the action? Photo by Phantom Photographics

Community!
The roller derby community is a very inclusive place; if it’s a tailgate kind of game (you can check with the league on their event page ahead of time), get a group together and hang out in the parking lot. My first team was notorious for cookouts and beer trading in the parking lot of the Olympic Skating Center before games. Groups often mix and mingle. Don’t know what’s going on during the game? Ask the people beside you (or look for someone with a “Ask me about derby” sign). Regardless of the side you are rooting for, everyone is super friendly and inclusive. You will make friends in the fans, the refs, and the league members themselves. Labels and judgement have no place in our house, so come one, come all!

Direct interaction with athletes
How many sports teams offer one-on-one time with their athletes? Every game and after party is a meet and greet, and leagues host events throughout the year where you can meet your favorite skaters. You can catch up with league scores from those directly involved, and can really feel like a part of the organization even as a fan. Websites like Flat Track Stats even gives you chance to follow how your favorite travel teams are doing, even if the team hasn’t received official sanctioning ranking. With the popularity of tournaments growing in roller derby, keep your eyes peeled to your team’s social media, it’s likely their travel games will be live streamed at some point. Then you can even watch them from home.

Junior derby is gaining momentum! Your son or daughter can play, or you can watch the future of derby at local events. Photo by Phantom Photographics.

Unique characters
Mainstream sports are chuck full of big characters, and roller derby does not disappoint. Be warned: It is not make-up and fishnets. It is the heart, soul, blood and tears that they pour into their work that make these athletes into giants and idols. Big characters in derby are the big hits, the big jams, and acrobats on skates. Whether your team matches in black compression pants, or dons old school mis-matched DerbySkinz and stickers on helmets, you will see the personalities on and off skates. It’s not just the skaters that make the game exciting: The announcers of roller derby are some of the most colorful characters you can imagine. Plus they are super knowledgeable about the game, so make friends with them.

You might find a new love
Skaters, refs, NSOs***, announcers, medics, and coaches have to come from somewhere. Often, they come from the audience. Fans, friends of the fans, and the munchkins of fans are the future of roller derby. Even if you never end up skating, your support is vital to your league. Being a fan and posting about the games, inviting your friends to the events, watching WFTDA.tv, watching the YouTube archives of bouts… it spreads the goodwill of derby to people outside of the community who may never have heard of derby before. Or, maybe they went to a game three years ago and “have been meaning to return”. Maybe you can be the one to remind them to spend a Saturday night at the rink.

Derby is always looking for more officials to help at games. Skates not required! Photo by Phantom Photographics.

It’s just plain FUN
The excitement is infectious. Regardless of your familiarity with the sport, the skill and strength of roller derby pulls you in. It is impossible to resist cheering as your jammer breaks through the pack. Try not to flinch when your team knocks an apex jump out of the air. The more you learn about your league, the more fun you will have each game. BUT the only way to learn more is to actually go!

Calling it off! Photo by Phantom Photographics.

If you have been pushing off attending a roller derby bout, it’s time to get off of Facebook and head to the rink. Friends, excitement, and real social networks await you. Youtube offers some great fan tutorials, or wait until you get there and inquirein person. Spend some time at your local games. You’ll be cheering more than at a Marvel movie, you’ll get closer to the action than nosebleed seats at Lincoln Financial, and you will build relationships unlike anything else you have experienced before.

*Women’s Flat Track Derby Association
**Men’s Roller Derby Association
***Non-Skating Official

Thank you Phantom for the photos used in this blog! Visit http://phantomphotographics.tumblr.com/ to buy prints and support derby

All Star, General, Mental Game, Photography, Training

Why we play

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Thunder City Derby Sirens
Photo by Phantom Photographics

What makes us want to be on a roller derby team?

I’ve been thinking about this topic for months. Tried writing a blog a few weeks ago and I couldn’t actually translate my feels into a coherent written structure. I’m not talking, “Why do we love the sport?” or “Why do we join a league?” But rather, what drives us all to make a travel team? Or be drafted to a home team?

Before my home league’s travel team votes on the charter, each skater gets to talk about what they had to offer, and why they wanted to be a part of the team. It was interesting to hear the answers from those dropping their name in the hat for the all-stars versus the b team. There was quite the difference in theme of statement from one team to the other. I realized that those going for the the all-stars had a much different theme of answer than those wanting to be on our b-team. It got me thinking more and more about WHY we want to play on teams so badly.

If you ask a derby skater why they want to be on a team, the most common answer you’ll probably get is: “I want to play in bouts!” (Or do I call them games in the blog now?) **winky face**

They want to travel. They want to play other opponents. They want to prove themselves. Playing in bouts is a bit about the attention of everyone watching you, but should also be about the practical applications of skills and drills. Bouts are the place we test ourselves against an opponent to see if we have improved. I have been on many teams at this point, and I can say that being in a bout means different things based on the culture your team builds.

Tampa Roller Derby on our way to Texas for a weekend of the derbs.

Some teams value bouts strictly as ranking potential.

Some teams just want to enjoy the fun of the sport; including all that boutfitting, production shenanigans, and after parties offer up as they play against your family from a different city.

Some teams want to try out what they have been drilling in practice, to see how their strength and mobility have improved.

Some teams play bouts just to raise money in their home venue and have their friends and family come and watch them do the thing that they love.

Some teams work really well together on bout day, and everything is low stress and fun.

Some teams may work together, but tension runs so high that benches become explosive.

Maybe a team just has that one player that yells at refs or complains about calls, and because they’re a “superstar”, the behavior isn’t squashed. That behavior spreads to the rest of the team, and the bench becomes a 3 headed monster.

Maybe the bench coach is that one superstar yelling.

Or maybe everyone loves each other and the sport so much that everyone is just focused on the fun of the game.

I should mention that teams don’t always take the time to create a culture. Some are self-aware enough to create a mission statement of culture to promote and strive for. Most derby teams, I have seen, do not even understand that a culture has manifested through coaching habits, attendance enforcement, and superstar treatments. Sometimes an awesome derby culture of fun and support is born organically through individuals gathering for a common purpose. Too often, I have seen leagues succumb to the expectation that certain players get praise and playtime, and those players can do and say no wrong. Everyone else are plebeians and must fall in line and teach themselves.

If you just had an ‘ah-ha’ moment, recognizing that your team has not given itself a Culture Goal (or worse, you’re in one of those cancerous league situations!), maybe it’s time to sit with your steering committee and decide on some core values for the league and individual teams.

Molly Rogers line up against the Rolling Renegades of Sarasota. Photo by Phantom Photographics

Many cultures have this idea rooted into their core values without realizing it: “You will play bouts when you are on the travel team, and we do this to play in bouts.” So the skater immediately begins lobbying for a spot on the travel team, despite dedication. Despite training. Despite safety. Despite their willingness to play on a team. Endgame, we are taught, is: PLAY IN BOUTS.

I have a radical suggestion for you, Roller Derby:

You should not want to be on a team to play bouts. You should want to be on a team to practice roller derby.

Wait, what?

You should want to be on a team to PRACTICE roller derby.

What do I mean?

I mean we need to adjust our mindset.

Bouts are fun, yes. Bouts are what count towards our ranking, absolutely. Bouts are the culmination of our practice time and work together, yes. But it’s just 60 minutes on the clock.

I am not saying we should undervalue bouts, or want to play in them less. Rather, I think we all need to shift focus to being excited for practice time. Most of Roller Derby practices at least twice a week. You are spending far more time with your team in drill, skill, and endurance situations than you are in bout situations.

I do my best to not even worry when my next bout is, because my intensity does not change from practice to practice. I do not show up with different intentions or drive when I know a roster is being decided that night. Every practice is 110%. I pay for this time on the track, so I am going to love it and use it. If I am put on a roster, great! If I’m not, it’s OK because I have practice again Sunday night. I know I won’t be short on derby for the weekend.

Too often skaters put so high a priority on bout day that all they think about is making the roster. They show up just in time, and with just enough intensity to play in the bout. If we could shift the prevailing thought in roller derby to be less “BOUT DAY!!!” and more “PRACTICE DAY!!” think of how many people would value their drill time more? How much would attendance change?

Bout day is a priority because Roller Derby puts an emphasis on it.

To me it is just as fun and invigorating to stop Tazmaniac in a wall drill in practice, as it is to stop her in a bout day situation. Putting our focus on the awesome of practice means more excitement, which means more bodies, which means more opportunities for strategy and teamwork. Which will, unsurprisingly, lead to MORE SUCCESS ON BOUT DAY.

Slayor Moon Rojo Grande, Pup, and Splatypus ready for the Molly Rogers jammer. Photo by Phantom Photographics

When practice time is the center of attention, you can focus on goals as an individual and as a team mate. You can put your energy into what is being practiced instead of worrying about making the next roster.

When your focus is practice, not bout day, you think about your daily cross training differently, and with the mind of making practice better. You know you’re going to be doing five minute jams at practice on Monday, so what can you do on your off day, Saturday, to improve your conditioning for it? Thinking about that every week builds into months and then years of cross training, almost by accident!

When you focus on practice, you get to struggle and laugh with all of your team mates in all the different situations. You get to love the sport and the nuance of the sport.

When our focus is bout day, we get caught up in the spotlight of it. We get caught up in the pressure of performance, but when we focus on practice day, we are all Superstars, and egos are left at the door because no one is watching. When our focus is practice, we work hard for two hours at a time. If we can work hard for two hours, we can definitely work hard for our piece of 60 minutes.

Practice is the proving ground for bout day.

Practice is where we get to push ourselves and learn.

Practice is where we get to high five our family and celebrate victories.

Practice is where we get to tell our friends that bad days happen, and that one bad practice will not equate to a lifetime of failure in the sport.

Practice is where we get to put our head down and do work.

If your heart doesn’t beat with excitement when prepping for training (sometimes up to 5 in a week), why are you in the sport?

Glory should come from within. Achievement should be felt when doing something awesome with your team mates. This is no longer an individual sport. No longer should we put the spotlight on those who have talent, who don’t come to practice or fundraisers or do committee work.The spotlight should be on the weekly warriors who sweat with each other and create the bonds that only practice time can.

Practice IS our sport. I feel like the leagues that recognize and promote that in their culture, have the most success over the long term.

Stop counting down to bout day. Start counting down to Monday.

Get more out of your mental game by training it. These books are a great start: The Mental Edge, Evolution: The Cutting Edge Guide to Breaking Down Mental Walls and Building the Body You’ve Always Wanted, 10-Minute Toughness: The Mental Training Program for Winning Before the Game Begins

Tampa Bay Men’s listening attentively.

For coaching and nutrition help for all athletes, or to ask questions, propose blog ideas, or just give feedback, leave me a comment, or drop me a line at DerbyAmerica@gmail.com. I’m always booking league coaching for all levels.

Don’t forget to visit Phantom Photographics’ Facebook to purchase photos and ask him about his cool shirts.

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Pick Things Up, Put Them Down – Merry Khaos Notes

Like my EAT BIG PLAY BIG notes, this is not going to be a verbatim dissertation of what we went over, but more the bullet points of things we talked about and maybe some WHYs involved. We talked about nutrition too, but because I have my notes posted from EBPB up and running, why don’t you just check them out and get the full picture of the athletic nutrition.

WHAT I MEAN BY LIFTING WEIGHTS

Big lifts – Build all over strength and power, utilizes the full bar
Barbells – Build stabilization muscles and helps support big lifts, small movements, and quick twitch.

Free Weights – Barbells and bars; your body must do the work to keep things in place
Plate/Smith Machine – Training wheels; no real accurate measure of weight. Some plate machines are useful (like the leg extension) but usually you can pass by these.
Cable Machines – The baby of free weights and plate-loaded; there is some stabilization work done here.

For some gym comedy, and to learn ‘how not to use the Smith Machine’ I highly recommend some BroScience.

Free weights and cables should be used as your supplemental workouts. Like your vitamin and protein supplements, they are the extra stuff you do to support the mainline of work. They should not be your primary form of ‘weight lifting’. Mostly because you’re not really lifting weights when you do them.

WHY SHOULD YOU WEIGHT LIFT?

The easy answer is: Because you play a contact sport.

Gnat King Kill getting it done. Strength effects speed and control. It allows him to deal with fast skaters and bigger blockers.

Show me one contact sport that does not require their athletes to weight lift. If your coach tells you to do dry land drills, do you question? No. You question weight lifting because it’s different and new and super difficult. The resistance to lifting in roller derby is not because it’s not helpful or proven to advance skaters – it’s because it takes more effort to do it. And, honestly, it can be intimidating.

From the physics standpoint think of this reason why you should weight lift:

If you can only squat 130 pounds, that means you can only push that much weight (approximately) into your wheels. If you have someone who is 170 pounds hitting you, but you can only respond with 130 pounds – who is going to win?

This is a very basic, crude example, but hopefully you get the point.

Why bench press? I learned during Beat Me Halfway that if you have Magnum PIMP doing truck-and-trailer with you, your arms and core better be able to hold up to the resistance he’s giving you. If he then directs you into a full-speed Screecharound, your arms and body have to be able to deal with as much power as he’s putting into you to transfer to your skates, to transfer to Screecharound to take him all the way to the line.

Arm strength has just as much a place in derby as leg strength these days, as illustrated by the Mass Maelstrom blockers. Photo by Tyler Shaw – Prints Charming Derby Photography

PHYSICS!

(and also, I was so sore the next day)

If you can push a sled with 150 pounds on it, you can push through a link giving you 100 pounds of resistance.

WHAT IS CONDITIONING?

We talked a lot about lift days verse conditioning days.

Your lift days are just that. You’re picking up heavy weight. Your conditioning days involve cardio work, particularly HIIT. This is your tire flips, your hill runs, your wind sprints, your heavy plyometrics. If you do Crossfit, those WoDs should be your conditioning days … so the extra days. WoDs every day will not build your strength the way lift days will.

Myself and McJagged picked up heavy things and moved them around, jumped on walls, and moved around kettlebells for conditioning work

WHAT DOES THIS FEEL LIKE?

Like with derby, we have to adjust to a new feeling when we start weightlifting. If you’ve done plate machines in the past, then you are not used to what it feels like to have 180# on your back, or to pick up 200#.

It feels heavy. It feels miserable sometimes. It feels like you might hurt yourself. Just like it feels when you’re doing a new advanced skill on roller skates. Like those one foot “chomps” or one foot plows.. Picking your foot up and putting it down in front of you, with your toes turned in and your knees touching? That’s terrifying! I was sure I was going to break my leg. I didn’t. And you won’t break your shit just because it feels heavy.

It’s supposed to feel heavy. That’s the point.

DO I NEED SPECIAL GEAR?

Not necessarily.

I wear knee wraps because I can feel things shift around in my right knee when I squat and it’s weird and I don’t like it. With lighter weight, you don’t need belts, wraps, wrist grips. As you start lifting, talk to people around you about the gear they have. You’ll learn when you’ll need to get a belt, or if you want to get gloves.

Wear flat shoes or no shoes. Those weird toe shoes? They actually work really well for lifting. So do Chuck Taylors. So does nothing. Just like you wouldn’t buy Bonts for your first pair of skates, you shouldn’t go buy the special fit lifting shoes before you start lifting.

WHAT ARE THE LIFTS I SHOULD DO?

No questions asked you need to do:

Squat
Deadlift
Bench Press

Lifts that I think you should incorporate:

T-bar Row
Front Squat
Hack Squat
Incline Bench
Sumo Deadlifts (or Sumo/Russian)
Upright Row
Overhead Press

WHAT SUPPLEMENTAL LIFTS SHOULD I DO?

This one is tough. It depends on your programming. Ones that I make sure I incorporate:

Leg Extension
Glut-Ham Raise
Pull-Up
Hanging Leg Raise
Bent Over Row
Lat Pull Down
Seated Row

WAIT – HOW DO I KNOW WHAT TO DO?

Guess what? More reading for you!! What I recommend to EVERYONE is to pick up Mark Rippietoe’s “STARTING STRENGTH”. There is an app you can download called 5x5Stronglifts that will help you through the whole process.

Here’s the idea that I can pass on to you that I started with… 5×5. So you’re doing 3 lifts each day, 5 times, 5 reps. This does not include your 5 rep warm-up. When my plan was set for me, we did one lift for the upper body, one for the back, one for the legs.

My plan was this:

Monday – Back Squat, Bench Press, Upright Row
Tuesday – Front Squat, Overhead Press, Deadlift
Thursday – Hack Squat, Incline Bench, TBar Row
Friday – Back Squat, Bench Press, Sumo/Russian Deadlift

I then did 1 or 2 supplemental lists each day (unless I was crazy spent). Getting someone to help you set up a training plan around your skating schedule is awesome. I had a couple people helping me along the way. And don’t be afraid to tweak your schedule as you progress. After your first four weeks, you should be in a routine, but before that it’s ok to move things around and figure out what works best for you!

Learn form on your own through the BUFF DUDES series. They’re really a great, short series of tutorials.

HOW DO I KNOW HOW MUCH TO LIFT?

Again, having a friend that knows lifting is helpful here. If you don’t, go to your gym and find the biggest dude or lady who is both strong in the upper and lower body (or ask someone at the desk of who to ask), and humbly request help.

Think of it this way: If someone came up to you at an open skate and said, “Hey you look like you know what you’re doing. I’m trying to get into roller derby, but I don’t know how to plow stop, can you watch me real quick to help me?” You’re not going to tell them to fuck off. Lifters feel the same way about their sport. I promise they’ll be nice to you.

Step one is to find your personal record (PR), also known as your one rep max (1RM).

Do not plan on doing your 5×5 during max days. You also shouldn’t try to max out multiple workouts for the same body part. For example, don’t try to max out back squat and front squat on the same day.

To max out, do your warm up weight (people can help you figure out what that would be… for me, my deadlift warm up has ALWAYS been 135#, and my squat started at 100#, bench was 45# … these are good starting points). Do 5 reps. Your buddy can help you go up in weight. Do 3 reps. Then up in weight and do 1 rep until you can’t move it. Boom. 1RM.

Plugging these maxes into your 5×5 Stronglift app will create a nice little “oh this is what I lift today” guide for you. You can contact me if you want something more specific.

You call it extreme, I call it “what it feels like 185# on my back”

SO I JUST LIFT FOREVER NOW?

Things can change up, but yes, now you just lift. In a 5×5 program, I do like incorporating a deload week either on week 5 or 6. A deload week is when you do your lifts, but at 50% of your max. It gives your body a chance to recoup.

When I first started this program, I was going up in weight for some of my lifts each week, not up for others. The stronglift app helps you with that.

Setting goals will help keep you focused and your training tight so that way you don’t get bored.

OTHER NOTES

You will plateau. You will have bad days at the bar. It happens. Just like derby. Sometimes you have enough sleep, you’re hydrated, you’ve eaten enough, and you just can’t squat the bar the way you did the week before. It’s ok. It happens. Seriously.

This can be new and can be scary. Just like derby. Don’t be put off from lifting by yourself because “You don’t want to hurt yourself”. There is just as much risk for injury in this sport as others. If you play derby, you know that you can have someone there with you, you can be in the process of being coached, and you can do one thing and still hurt yourself. Don’t fear injury for the sake of fearing injury.

You are probably not going parallel on your squats. If you have never squatted before, start with BOX SQUATS. Your new gym bro can find a good box for you. It should be low enough that when you sit on it, your legs create an angle lower than 90 degrees.

Your back is going to hurt. That’s because this will be the first time you’re fully using your back for a lift. All the time I hear “Oh man, my low back hurts! I must not be deadlifting right.” Or you’re deadlifting exactly right and you’re using muscles you never have before. Your back is going to hurt.

If your back is weak, your squats will suffer. “What?? But squats are a leg lift!” Yes, but the bar is on your back. So if you can’t support the bar, you can’t squat it. It’s possible that your squats may be lighter than what your legs can handle at first, because your back is not strong enough.

RECORD YOURSELF SO YOU CAN SELF-CRITIQUE AND GET NOTES FROM FRIENDS. It seems super narcissistic, but you can correct between sets sometimes! You can send the video to your friends from around the country and say “Hey is this parallel?” or “what am I doing wrong?”

When you’re lifting, EYES UP HIGH! Pick a spot towards the ceiling, look at it. Do not look side to side. Keep your weight on your heels, you should be able to wiggle your toes.

I think that’s about it!

Drop me a line if you want some extra help or have other questions about setting up your program. Your offseason program is going to be different than your in-season program, so I can help you with that stuff too. When in doubt, read books! 531, Beyond 531, and Starting Strength are the ones that have been recommended to me. Drop me a message at DerbyAmerica@gmail.com with questions or if you have anything you want me to address.

Check out http://www.GoHerbalife.com/k.grey if you need some supplements to make your lifting program max the f*** out. You can also learn about our 24 line at http://www.Herbalife24.com

Go lift things!

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7 habits that have gotten me healthy

I have changed a lot about my habits in the last 15 years. There is a lot that has resurfaced from the years of being a young, naïve tomboy in middle school (competition and weight lifting in particular). And there is a lot I have had to release over the years. Here are seven things about me that have significantly altered my physical energy, my spiritual strength and my overall positive outlook on life. As I was writing this, I realized I could have made a list of 20 things! I’m sure you’ll hear more in the future.

Befores and afters. ^_^ (and still going)

1) I eat protein for breakfast

“But Kristie! Oatmeal is so good for me!”

O rly? What I have found is that when I start my day with a high protein breakfast, one balanced with complex carbs and some fat, I have considerable energy throughout the day. When I eat oatmeal, cereal or breakfast potatoes I find that I am sluggish, hungry quicker and have a hard time firing on all cylinders at work. It is because even your “steel cut oats” are still oats. They spike your blood sugar and they do not keep you full.

What does this breakfast look like? Ideally it is an Herbalife breakfast shake – recently it’s been 2 scoops of Formula 1 Sport, ½ cup of pasteurized egg whites and maybe some PB2 for fun. If I know I’m running around a lot during the day, I’ll save the shake for later and I’ll start out with 2 eggs, a 1/3 cup of pasteurized egg whites, sautéed spinach, onion, broccoli and tomato.

2) I get dressed as soon as I wake up

Yes, for as much as I try and live in the comfiest clothes possible, I have found that if I wake up and toddle around in my PJs for too long, I become lethargic and my to do list stays as long as it was the night before. By staying in the mode of sleep wear, I have given my body permission to remain in sleep mode. No more permission granted!

Get up, get dressed, have breakfast, wash your face, do stuff.

If I don't get up and get moving, this happens. Then I really feel stuck. — If I don’t get up and get moving, this happens. Then I really feel stuck.

3) I reserve bananas pre-workout only (if at all)

More and more people are catching on that bananas are not the super fruit we once thought. High in sugar and low in protein, these little bombs of energy are fantastic for before a workout, but are a culprit in keeping you hungry and padded when eaten before a long day at the office. And while good for potassium and fiber, there are 6 electrolytes total that effect cramping. If you are chowing down on bananas Charlie horses go away, you very much need to take a look at the rest of your diet. My dehydration migraines have stopped now that I incorporate all the electrolytes into my diet, along with drinking at least half my body weight in ounces of water each day. The 24 Hydrate by Herbalife has been a lifesaver.

4) I eat until bed time.

Yup. Your body doesn’t actually care what time it is. By saying “I’m not going to eat after 7p” and then staying up until 11p, all you have done is slowed your metabolism and hurt your recovery – especially the athletes in the crowd. If you do a workout that finishes at 11p, then you need to eat afterwards. It’s one of the strongest changes I’ve made. That being said, keep away from the simple carbs within four hours of bed time since your body won’t be able to burn them off before bed.

These athletes at Big Bear know that we need to eat until sleep!

5) I rarely step on a scale, and I only do measurements every 60 days.

It’s ok to not know where your body is moment to moment. I know that I am much happier feeling healthy and strong and not being concerned if I weigh 138 or 144. Do my pants fit? Do I feel strong during practice? Am I faster than other people? Did my squat max go up? These are the questions I hit myself with. It is good to track your metrics so that you know what your progress looks like and you can re-evaluate every 90 days, but our body fluctuates too much day to day to use a daily weigh in as a gauge. I have seen friends drive themselves crazy over this. It causes stress, which then feeds right into keeping the weight on. It’s a cycle. Don’t feed into it.

There was a time where this high-waist pencil skirt was too tight on me.

6) I realized that I eat mostly the same things every day, so I may as well make them healthy.

Before my journey began, I used phrases like “Variety is the spice of life”, “Diets are boring” and “I live to eat, not eat to live.” And then one day I realized that all I was doing was making excuses for myself and my habits. And then the next day I realized that I was repeating my meals every week anyway. I always had something egg-based for breakfast, I always had a sandwich or salad for lunch, I always had a protein with some carbs and veggies for dinner. (Back then I also always had 2 cherry sodas a day, a few soft pretzels and candy bars as snacks.)

If you can recognize that you’re really not as chefy as you like to think you are, you can tighten down easier on a schedule of healthy eating that is nourishing, promotes your goals and saves you money (now that I know what I want at the grocery store, there is no need to randomly pick up ingredients “Just in case”).

Also, shakes for meals are not nearly as scary as I thought when I first heard about them. Mostly because my shakes don’t come out of a metal can, I’m full afterwards and they taste RIDICULOUS. Also, when you’re eating 5 – 9 times a day (like athletes should), it’s a whole lot easier to scoops, shake, drink than it is to make 8 individual meals.

7) I include workouts that are mental exercises.

Yoga and running are most specifically what I have worked on, though rock climbing and speed skating are another set of mental challenges.

I hated running. Hated it. Railed against it and refused to believe that it could help me (secretly, I knew it would, I just hated the way it felt because I was so out of shape). I will never forget running my first mile alongside of Eric Winters on the track of Mechanicsburg High School; technically I was his pole-vault coach, but he gave me the single greatest lesson of my life as the ex-boyfriend turned best friend:

Your body will do amazing things, if you just ask it to.

Conquering workouts that we hate means that we must overcome our self-doubt, our mind’s will to sabotage and we must release all of the excuses we have made in the past. Yoga, running, climbing, speed skating, cross-country skiing… there is quiet control and a zen-like state that must be achieved for success. You must connect to your breathe, to your soul, to the Universe’s will around you.

Bouldering is so much fun, and a true mental challenge - you know.. when you're not posing for a camera — Bouldering is so much fun, and a true mental challenge – you know.. when you’re not posing for a camera

Warrior 2 on the edge of a cliff on the way to Big Bear.

Pro Tips: Set an intention at the beginning of the session. “Focus”, “Awareness”, “Precision”, “Fearlessness” are all excellent intentions. When it begins to get hard (and it will), repeat this to yourself. Also, I like to visualize something that I connect with that calms me. The giant manta ray that I would watch float towards me in the vastness of Atlantis’s aquarium in the Bahamas comes to mind when I am running and my breath gets ragged. I picture the calm beating wings to gather myself and then keep going.

To start on your journey with me as your coach, drop me an e-mail at KGreyActiveNutrition@gmail.com and follow me on Instagram and Twitter @Khaos24Fit

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Big Bear Clarity

Big Bear, California.

I have to be honest, until I booked the plane ticket I didn’t even know where Big Bear was. I had associated with (don’t laugh Next Wave people) COLORADO. There was snowboarding and big mountains in the photos … it had to be in Colorado, right? California doesn’t have mountains like that! (Geography student FAIL)

Last February Kristen Adolfi qualified for Big Bear and I saw all these photos of one hundred Herbalifers on the same team in these amazing mansions in the mountains – they were drinking healthy cocoa and becoming friends and getting a boost for their business. All I kept hearing was “This is awesome. This is so amazing.” And I made the choice that I would be there in February 2014.

So I qualified.

I found out I qualified only about a month or so before I had to be there. So the plane ticket was booked, I realized my geographical mistake and I realized that 2 major goals of 2014 was going to be checked off the list: Visit California. Qualify for something huge.

This year we only had 24 people qualify and what you had to accomplish was different (though still challenging) and what it did is that it really brought the NEXT WAVE of leaders in the Addy Organization together (Jill and Mark Addy are my AMAZING upline). So instead of being overwhelmed by 100 people I’ve never met, which may have caused me to hide in a corner and not talk to anyone, there were only 20 people I didn’t know and we all got to be friends.

Hiking. Pool. Table Tennis. Food. Shakes. Even some wine. Lumberjack Fit Club. Hot Tub. Team call from the hot tub. Olympics.

I ended up being the Fire-Tenderer because for some reason this weekend, my fear of flames subsided and my excessive need for warmth took over. I also did Warrior Pose on the edge of a drop off this weekend with Krissy Krash- and for anyone who knows me, you know I have a pretty crippling FEAR of heights. I felt it start to go away now. Maybe before it just came from my complete lack of balance…

This weekend really solidified why I work with Herbalife. It’s not just for the energy I get from my nutrition plan. Not just for the amazing way I feel after I drink my shake. It’s not just because I can set my own hours, make full time money with part-time hours or because it’s a great excuse to be fit.

No.

It’s because of the relationships I get to build and the friendships I get to create. I get to work with my best friends and I get to have best friends from every part of the world and I love it. I get to help people change their lives. I get to help people live stronger and longer. I get to help people be healthy and independent. And through doing that, I get to live stronger and longer. I get to be financially independent. I get to teach and I get to be taught. BY MY FRIENDS. I get to dream about all the things that I can accomplish with my friends.

And I can’t wait to meet my new friends in the upcoming years. Who don’t I know yet who will be like Andrea Wright? Teri Bossard? Amber Butyn? These are ladies who I didn’t meet in person before they began their nutrition plan and now I can’t imagine not having them influence my life. They are the reasons I push on and I keep doing what I’m doing.

I’m going to continue my dream of coaching and training roller derby leagues (I’m booking now, actually). I’m going to start inviting people to work out with me when I’m in Baltimore (and when I’m anywhere else). This weekend in Big Bear with new friends who are all starting out their dreams like me – it made me realize that affirmations are amazing and useful. But only if you start doing the work. So now is the time to stop making excuses and start doing the work. Keep your eyes peeled! It’s time to DO stuff and BE awesome.

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REBOOT

Have you ever been so burdened with so much swirling around in your brain that you don’t know how to get it out or organize it? That’s what’s going on. I’ve actually put off writing blogs in the last few months because there has been SO MUCH going on (positive, negative and everywhere in between) that I didn’t know how to get it out in one smooth, amazing, life-altering blog.

Today I finished listening to Jon Acuff’s Start. Punch Fear in the Face, Escape Average, Do Work that Matters. If you haven’t heard of Jon Acuff, go find him right now. If you know me personally, you will know that I’m not always willing to jump onto bandwagons that involve heavy religion, but his “Stuff Christians Like” blog always has some good insight and anecdotes (and it’s not just about Bible-Things … so that’s a win).

The Road to Awesome as told by Jon Acuff

Finishing that book this morning (after listening to a fair bit of it on the plane ride home last night) really solidified my vision for the future:

IT’S TIME TO STOP PRETENDING AND TALKING AND IT’S TIME TO GET TO WORK.

Hey, luckily, I’m working right now. I’m writing. I’m doing what I love. I’m sharing my thoughts with the world. OK, maybe this sentence isn’t work. It’s not a direct sale or getting anyone to a Fit Club, but it’s the first step to habit. It’s the first step of rebooting.

My Khaos Theory Blog has been a mishmash of things from Public Relations (which is why it started. I got a poor grade as a PR project, but I gained 100 followers during that first semester, so I call that an A+) to roller derby. Now I will be focusing it to health and wellness and sports. It will be workouts for those on and off wheels and nutrition that will benefit everyone. It will be my journey and thoughts and motivation for the world. It will be a documentary of what it means to coach and train within a Healthy, Active Lifestyle.

I’m ready to take over Baltimore and the Internet. I’m ready to get back into what I love: filming coaching videos (no matter how low budget), talking about drills, teaching and practicing. I have a new nutrition plan that will be kicking in with the next 24 Fit Challenge that our team is doing online (and I still have 15 spots open on my team, so let me know if you want to join).

I’m also going to do better at compartmentalizing my blogs. So… instead of telling you all about California, I’m going to end this blog, post and then write a separate one.

Our NEXT WAVE hiking group in Big Bear this weekend!

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New Shred Challenge Just Started!!

New Shred Challenge kicks off on Monday, August 5th!! $27 to register!!

– challenge ends monday, 9/12
– 2 winners best before & after
– 2 male & 2 female
– win cash money!! last challenge 4 winners won $225 EACH!!!!! cash pot was at $1,000!!!!!
– private FB Group page for support & inspiration
– $100 bonus challenge to person with most points by end of challenge. Or split if its a tie. Could be anyone! Bonus challenges are meant to inspire & encourage you to be more active
– earn 5 points/person towards the bonus challenge if you get a NEW person to do the challenge with you. They could not have been someone that was already in the past challenge we did! Goal is to go beyond $1000 cash pot!!
– weekly nutrition & fitness topics, recipes, etc.
– MUST be on an herbalife nutrition program. this is an herbalife challenge! what do you have to lose to be on a program for 6wks??? CAUTION – RESULTS may happen!
– anyone in any city/state can participate. We had people from the east coast, canada, hawaii, etc that participated last month!!!

How 2 register:
– Send registration to sheila via www.paypal.com to kilaro34@yahoo.com. In NOTES section, put your name, phone, email, coach/person that invited you! Then forward/email your receipt to your coach/mentor/person so they can add you to the FB Group page.
– email your front, side view pic in daylight lighting in a picture collage form with the date to sheila.healthandfitness@gmail.com

Congrats to our last challenge winners:

FEMALES: $225 each
Kristen Adolfi
Calyn Dannenberg

MALES: $225 each
Matt Whittaker
Eric Pattillo

Bonus Challenge Winners; $50 each
Theresa Miller
Eric Pattillo

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Atlantic Coast Derbalife Domination: Week 2!

Well, I’m on day #14. Officially 2 weeks of travel, training, coaching, vending and derby. There have been ups and downs, it’s absolutely true. It looks like my time in New England is going to come to an end quicker than anticipated, so Friday or Saturday I will be heading back to the New Jersey/Philadelphia area. (So if your team practices Friday and you’re looking for a guest coach let me know!)

This last 7 days have been pretty intense. What has really helped is having a home base since Saturday. MikeOpathic and Wife-Opathic have been amazing hosts for me. They have the comfiest couch I’ve ever slept on and have been gracious enough to let me put my Herbalife on their counter and a few of my beers in their fridge. Their cat, Socks, looks like my Wesley and has the temper of Abbey, but it’s ok.

I’ve gotten to do 2 outdoor skates (one with the Opathics and a 30 mile adventure with another Viking, Jack Hammer’d), I’ve coached three leagues (Mass Attack, Worcester and Bay State) and tonight I’m going to a co-ed scrimmage hosted by Mass Maelstrom.

The struggle this week has been to balance my eating with not being at home, my work with an unusual schedule and my knee after it popped during a demo at Mass Attack.

I will say this however: when my injury first started occurring and my knee would ‘pop’. I would be down and out for 2 weeks. Now, it pops and I’m back up in 10 minutes. Seriously. I ungeared at Mass Attack and by the time I was done taking my stuff off, I could put full weight on it. The next day I could straighten it completely. The day after that I had full range of motion again. Is it tender? Yea. But no more than it was before it popped.

Worcester Roller Derby are doing good stuff — Mass Attack Roller Derby are doing good stuff

Hell yes, good nutrition. While my first week on the road was not stellar for my protein count and vitamin intake, I have been really strict with myself this week. Vitamins and Herbalifeline, a shake a day minimum, at least 100g of protein and plenty of water. Boom. Injuries cannot stand in my way!!!

On the Derbalife front, I am trying to get the men of derby to pay attention, but getting them on my side is difficult. I believe it may simply be because they think I cannot possibly know what they need – since I’m a lady. So, I’m taking a new approach at Men’s Derby …

Hey men on wheels! Let me replace products you use already with the Herbalife equivalent for one month. See if you’re into what we have to offer. Whether it’s a pre-workout, post-workout, your Monster, your Gatorade, your Clif Bars or your vitamins: I have something for you. What have you got to lose?

Getting amped up for Rollercon too. A lot of details are still up in the air, but I am optimistic as always! Also, I will be heading to the Mohawk Valley Cup in a few weeks as a vendor for a men’s derby tournament.

Finally…. It’s happening folks. Team Rogue will ride again!! We are going to be playing the Penn Jersey Hooligans on September 29^th on the bank track. It’s a double header that night, and guess what else is amazing? I get to play both bouts. I will be making my debut on the PA All-Star team that night as we take on the Penn Jersey She Devils. It’s going to be wicked. If you are anywhere near Philly, you have got to come to this!

Finally … if you are a Derbalife athlete with a health result or a before/after picture, we at Derbalife want you to be a part of our revamped website! Have you stopped using your inhaler? Cut down your lap time? Lost weight? Gained weight? Become the top jammer? Become the strongest blocker? Send Derbalife@gmail.com your story, derby name, league and who your coach is. Also include a photo of you (or a before/after if you have it!). We need testimonials from Derbalife Coaches as well!

If you are a Derbalife athlete going to a Divisional tournament, mention that in your message – we have swag for our tournament skaters. E-mail Derbalife@gmail.com with your name, league, which divisional and who your Derbalife coach is to reserve your swag.

Phew. That was a much longer update than intended. I hope you all are enjoying my updates. I may do another entry later on tonight or tomorrow. For now… Happy skating!!

At CrossFit Collective doin' work — At CrossFit Collective doin’ work

If you are interested in getting hooked up with Derbalife, or if your league is looking for a Derbalife Boot Camp opportunity, drop me a line at DerbyAmerica@yahoo.com!

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Fit for Summer Challenge!!

Ok, we all need a little bit of a push now and again.

Health challenges are a great way to get you up off your bum and to help you re-evaluate what you’ve been doing and what you can do better. It’s a great time to set new goals and stretch yourself further. A challenge doesn’t have to mean pure weight loss (though most people use it for that). It could be a muscle gain goal. It could be to reshape your body. It could just be to look closer to your own version of YOUR personal vision of a “Level 10” body.

April 1st starts an 8 Week Online Challenge. Winners will get CASH. There is a Before/After photo contest and then for the derbyists in the crowd – a prize for the most improved number of laps in 5 minutes.

Every week there will be fitness and nutrition tips. There will be motivation and community support. Because it’s an online challenge you don’t have to go anywhere fore weigh ins. You don’t have to get on a conference call each week.

To enter the challenge, pay your $20 entry fee to DerbyAmerica@yahoo.com and in the notes section include your name, phone number, state you live in and how you heard about the challenge! Also note if you’re looking to make a few extra hundred dollars by helping me fill the challenge with other participants.

The more people who enter, the bigger the prize at the end! Contact me if you have any questions. 8 Weeks could change your life – let the health begin!