Tag: #DerbyStrong

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Beyond Hydration

How Electrolytes Support Skin, Anti-Aging, and Overall Wellness

When someone says “electrolytes,” what do you think of? If you’re like most people, your mind probably goes straight to sports drinks and hydration. I used to think of electrolytes only in terms of quenching thirst or getting through a tough workout. But in the last few years, I’ve discovered how essential they are for so much more than just hydration – especially when it comes to aging gracefully, caring for my skin, and feeling my best each day.

If you’re curious (like I was) about what electrolytes really do for us, here’s a look at why they’re worth more than a casual thought.

Electrolytes and Hydration – But It’s Not Just About Thirst

Yes, electrolytes are essential for hydration. They help your body absorb water effectively, so every cell can function at its best. Think of electrolytes as your body’s hydration management team – sodium, potassium, and magnesium all working together to keep your body’s water levels balanced. But here’s where it gets more interesting: by keeping every cell hydrated, electrolytes also play a role in the long game of skin health and aging.

Electrolytes and Skin Health: The Inside-Out Glow

Dehydrated skin is often one of the first signs of imbalanced electrolytes, and it’s not just about looking “dry.” When our skin loses moisture, it can feel tight, sensitive, or even start to lose its bounce. Personally, I noticed this most when my skin started looking dull despite all the serums and moisturizers I’d been using religiously. Adding electrolytes into my daily routine felt like a missing puzzle piece – like my skin was finally getting that deep, lasting hydration it craved.

Electrolytes help to maintain that delicate balance by allowing our cells to hold onto moisture. Potassium, for example, works to keep fluid inside the cells, while magnesium helps with water retention at a cellular level, so skin stays hydrated and smooth. So now, rather than feeling like I’m chasing a glow with products, I’m actually nourishing it from within.

The Anti-Aging Secret: Electrolytes for the Long Run

Now, I’m not saying electrolytes are the secret to eternal youth – but they do support some of the processes that keep us looking and feeling youthful. Magnesium, one of the superstar electrolytes, is a natural antioxidant that helps fight oxidative stress (the culprit behind those fine lines and wrinkles). Over time, supporting your body with a steady intake of magnesium and other electrolytes means you’re giving your skin the tools to combat daily stressors.

It’s like I’m investing in the future of my skin – staying hydrated, keeping cells happy, and supporting natural elasticity that otherwise tends to fade with age. While I’ll always love a good serum, there’s something empowering about knowing I’m nourishing my skin from the inside out.

Beyond Beauty: Electrolytes for Energy and Muscle Health

I started paying attention to electrolytes initially to support my energy levels, especially after long days or workouts. But over time, I’ve realized just how much they impact muscle health and recovery. If you’re someone who loves staying active, you know how frustrating it can be to feel sore and sluggish the next day. Electrolytes reduce muscle cramping, fatigue, and help prevent that “burned-out” feeling. I’ve noticed that on days when I’m consistent with electrolytes, I feel sharper, more energetic, and just… better.

Finding My Go-To: Why I Love LMNT

Not all electrolyte supplements are created equal, and after trying more than a few, I found LMNT. What really drew me to LMNT was their no-nonsense approach – no sugars, no fillers. It’s just pure electrolytes, in a balance that works. It’s great for a hot day, a tough workout, or even just those days when I need a little extra boost. And honestly, the flavors are surprisingly good, which doesn’t hurt!

So, if you’re on the fence, or maybe like I was, just assuming electrolytes are only for sports drinks, try it. I think of electrolytes as my little daily investment in feeling good, looking fresh, and keeping my body balanced from within.

Final Thoughts: Electrolytes are more than a quick fix. They’re a way to support yourself, to keep each cell in your body happy, and to feel your best, no matter what the day brings. Whether it’s for skin, energy, or just taking care of yourself, they’re worth a spot in your routine.

And if you’re curious, I wholeheartedly recommend giving LMNT a try. I actually reached out to LMNT personally about a potential sponsorship for my roller derby team, and they were incredibly generous. They sent my team a big batch of their product, completely free, to keep us hydrated and ready for every practice and game for quite a while. Knowing a brand like LMNT is willing to support grassroots communities like ours just made me trust them even more. It’s one small change that can lead to a world of difference – both on and off the track!

xoxo
-S

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The Ultimate Cross-Training Program for Roller Derby

Hey Derby fam! Your Royal Thighness Scrapperella here, back with another edition of #DoItDerby—the series where we push boundaries, break limits, and level up our roller derby game. Whether you’re a jammer, blocker, or pivot, cross-training is essential to perform your best on the track. But with so many training options, it can be tough to know where to start.

I’ve been researching intense cross-training programs designed specifically for derby athletes (yep, that’s us), and I’m excited to share what I’ve put together!

This program is all about building power, endurance, agility, and flexibility to keep you fast, strong, and injury-free. Let’s break it down:

The #DoItDerby Cross-Training Program

Day 1: Strength Training (Lower Body Focus)
Roller derby is all about explosive power—whether you’re pushing through the pack or making sharp turns on your skates. This workout will give your legs the strength to crush the track:

  • Squats: 4 sets of 10-12 reps
  • Deadlifts: 4 sets of 8-10 reps
  • Lunges: 3 sets of 12 reps per leg
  • Glute Bridges: 3 sets of 15 reps
    Bonus: Your booty will thank you!

Day 2: Agility & Plyometrics
We’ve all had that moment when we need to dodge a hit or sprint to close a gap. Plyo exercises will keep you light on your feet and ready for any move:

  • Lateral Bounds: 3 sets of 20 reps
  • Box Jumps: 4 sets of 8 reps
  • Skater Lunges: 3 sets of 15 reps per leg
  • Sprint Intervals: 6 rounds of 30-second sprints, 30-second rest
    This is where you start to feel like a ninja on wheels.

Day 3: Endurance Training
You know the feeling—it’s the last jam, and you’re out of gas. This endurance workout will help you keep up that momentum, even when the game goes into overtime:

  • HIIT (High-Intensity Interval Training): 30-45 minutes of alternating between high- and low-intensity efforts.
    Or try a long-distance run or cycle to build that staying power.

Day 4: Core & Stability
A strong core is your secret weapon on the track. It gives you balance, power, and resilience against those nasty hits:

  • Planks: 3 sets of 45 seconds
  • Russian Twists: 4 sets of 20 reps per side
  • Dead Bugs: 3 sets of 12 reps
  • Medicine Ball Slams: 4 sets of 10 reps
    Stabilizing your core helps you hit harder and stay solid during gameplay.

Day 5: Upper Body Strength
Your legs do the heavy lifting, but let’s not forget those arms. Whether it’s for blocking or bracing, your upper body needs strength too:

  • Push-ups: 4 sets of 10-12 reps
  • Bench Press: 4 sets of 8-10 reps
  • Overhead Shoulder Press: 3 sets of 8-10 reps
  • Triceps Dips: 3 sets of 12-15 reps
    Make your hits count and your blocks stronger with a killer upper body routine.

Day 6: Active Recovery/Restorative Yoga
We’ve got to keep our bodies flexible and mobile, so on Day 6, I recommend active recovery like yoga. It’ll improve your flexibility and help you recover from all that intense training.

  • Low-Impact Yoga Video: Focus on stretching those hamstrings, hips, and back. Trust me, your body will thank you on game day. I really enjoy Yoga with Bird and Yoga with Adriene on YouTube for any and all of my yoga desires.

Day 7: Rest or Skills Practice
Sometimes you need to listen to your body and take a full rest day, or if you’re feeling up to it, hit the track for some light skills practice. Sharpening your footwork or perfecting your hits on a lighter day can make all the difference.

Why Cross-Training Matters in Roller Derby

Cross-training isn’t just about looking fierce (though that’s always a bonus!). It’s about improving your game in all aspects—speed, strength, endurance, and mental toughness. It also helps prevent injuries, which is crucial when you’re out there hitting and being hit multiple times a game.

Personally, this program has made a huge difference in how I feel both on and off the track. My endurance is better, my hits are stronger, and I’ve been able to recover faster after tough games. Whether you’re just starting out or you’re a seasoned derby vet, cross-training will take your skills to the next level.

Ready to #DoItDerby?

I challenge you to give this cross-training program a try. Let me know how it goes, and don’t forget to listen to your body—progress takes time, but the results will come. Remember, you’ve got the power to level up, on and off the track. Let’s keep rolling strong!

#DoItDerby #CrossTraining #LevelUp

xoxo
-S