Tag: #Endurance

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Derby Goals 2025

How to Crush It On and Off the Track

Another derby season is here, which means it’s time to set some goals and actually follow through. Whether you’re trying to level up your blocking, improve your endurance, get more confident on your skates, or just survive another year of full-contact madness, having a clear plan makes all the difference.

The hard part isn’t setting the goals. It’s staying consistent.

So here’s a breakdown of how to follow through, build momentum, and make real progress this season.

Step 1: Get Specific About Your Goals

Saying “I want to get better at blocking” is too vague. What does better look like? Get clear on the details.

Instead, try:

✅ “I want to land strong lateral blocks and control jammers instead of reacting.”
✅ “I’ll practice my plow stops for 15 minutes before every practice until I can stop exactly where I want.”

The more specific you are, the easier it is to track progress and stay motivated.

Step 2: Break Big Goals into Small Wins

A massive goal can feel overwhelming without a step-by-step plan. Breaking it down makes it doable.

🏆 Trying to build endurance? Start by shaving five seconds off your 27-in-5 time.
🏆 Want to master apex jumps? Focus on power drills and controlled landings before going full speed.
🏆 Looking to feel more confident on the track? Try speaking up more at practice, asking for feedback, or adding one new skill per week.

Small wins build momentum. And momentum keeps you moving forward.

Step 3: Keep Yourself Accountable

Most people lose steam because no one is holding them to it. You can fix that.

📌 Find an accountability partner. A teammate who checks in and pushes you when needed.
📌 Track your training. Write down what you worked on, what felt strong, and what needs more time.
📌 Film yourself. Watching playback helps you see what’s actually happening on the track.
📌 Put your goals out there. Post them in your league’s group chat, on a whiteboard, or online.

Make it harder to quit than to keep going.

Step 4: Train Off-Skates (Yes, It Matters)

Only training at practice limits your progress. Strength, mobility, and fuel matter more than people like to admit.

🏋️‍♀️ Strength training builds power and stability.
🧘‍♀️ Mobility work improves your balance and makes you harder to knock down.
🥦 Nutrition and rest affect energy, recovery, and how your body holds up through the season.

You can’t skate your best if your body isn’t ready for it.

Step 5: Be Willing to Adjust

Sometimes the goals you set in January stop making sense by June. That’s not failure. That’s awareness.

Maybe you wanted to jam, but blocking turned out to be your thing. Maybe you planned to play every game, but your knees need a different pace.

Reassess. Rework. Keep showing up.

My Derby Goals for 2025

Here’s what I’m working on this season:

🔥 Stronger lateral blocking. I want to control space and deliver intentional hits instead of reacting on the fly.
🔥 Explosive speed bursts. Endurance is great, but I want to be able to accelerate fast and close gaps quicker.
🔥 Better teamwork and leadership. This sport doesn’t work without trust and communication, and I want to build both.

Your turn. What are your derby goals for 2025? Drop them in the comments or share your favorite tip for sticking with them. Let’s make this season one to be proud of.

xoxo
-S

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Does Creatine Cause Weight Gain? And Why Women Over 40 Should Be Taking It

Creatine has been a powerhouse supplement in the fitness world, known for its role in boosting strength, endurance, and recovery. But there’s a question that seems to come up, especially among women: does creatine cause weight gain? And if so, should we avoid it? Today, we’re unpacking what creatine actually does, whether it really causes weight gain, and why it might just be one of the best supplements women, especially those over 40, can add to their routines.

What is Creatine?

Creatine is a naturally occurring compound found mostly in your muscles and the brain. It helps muscles produce energy during intense activity or weightlifting. Although you can get small amounts of creatine from foods like red meat and seafood, supplements are an easy way to ensure you’re getting enough to maximize your performance and recovery.

Unlike some supplements that come with a laundry list of ingredients, creatine is well-researched and safe. For women, especially those over 40, it can be a game changer—but many are hesitant, fearing it might lead to unwanted weight gain. So, let’s dive into the truth behind creatine’s effect on weight.

Does Creatine Really Cause Weight Gain?

The short answer is: kind of, but not in the way you might think. Creatine can lead to temporary weight gain, but it’s not because of fat. Instead, this “weight gain” is actually due to water retention in your muscles. Creatine works by drawing water into your muscle cells, which helps keep them hydrated and boosts recovery and performance. While you might see a few pounds show up on the scale, this weight is just water—not fat.

This water retention is temporary and often stabilizes after a few weeks. Once that initial phase passes, many women find that they don’t even notice the extra water, but they do notice the benefits in their workouts and muscle tone.

Why Creatine is Especially Beneficial for Women Over 40

As we get older, it’s natural to experience a decline in muscle mass, bone density, and even cognitive function. For women over 40, maintaining strength and mobility becomes increasingly important—not only for fitness but for overall health. Here’s how creatine can specifically support women in this age group:

1. Preserves Muscle Mass

One of the challenges as we age is preventing muscle loss, also known as sarcopenia. Creatine can help maintain and even build lean muscle, which is crucial for staying strong and mobile. For women over 40, this means better physical resilience and a stronger foundation as we age.

2. Supports Bone Health

Muscle and bone health are interconnected. When we strengthen our muscles, we naturally place more stress on our bones, encouraging them to stay strong. This is particularly important for women over 40, who are at a higher risk for osteoporosis. Creatine supports bone health indirectly by promoting the muscle strength needed to stimulate bone density.

3. Enhances Cognitive Function

Research has shown that creatine may have neuroprotective effects, helping to support cognitive function and even boost mental clarity. For women in their 40s and beyond, this is an invaluable benefit. Many find that creatine helps improve focus and memory, making it a worthwhile addition not only for physical health but also for mental sharpness.

The Benefits of Creatine for Women of All Ages

Even beyond the specific benefits for women over 40, creatine offers advantages for any woman looking to enhance her fitness:

  • Increased Strength: Great for boosting muscle strength without “bulking up.”
  • Better Endurance: Helps muscles work harder for longer during intense exercise.
  • Faster Recovery: Reduces soreness and downtime between workouts.

Recommended Product: 1st Phorm Creatine

If you’re ready to give creatine a try, I highly recommend 1st Phorm Creatine. They offer a high-quality, pure creatine monohydrate that’s both effective and easy to mix. 1st Phorm’s products are known for their purity and transparency, so you can feel confident you’re getting exactly what you need without fillers or additives. (Just remember to keep drinking water, especially in those first few weeks as your body adjusts to the creatine.)

Final Thoughts

Creatine is an amazing tool for women looking to maintain strength, endurance, and even brain health, especially as we get older. While there might be a small amount of water weight at first, the benefits far outweigh this temporary effect. If you’re ready to try creatine, 1st Phorm offers a top-notch option to help you get started.

xoxo
-S