Tag: #StrengthTraining

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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

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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

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The Nighttime Ritual: Embracing Discipline at the Gym

As the sun sets and the world winds down, a different kind of journey begins—a journey to the gym. For those of us who find solace and strength in the stillness of night, this time becomes a ritual of dedication and discipline. The gym, illuminated by artificial light, becomes a place where we transform ourselves, both physically and mentally.

Each step toward the gym is a small victory. The temptation to stay in, to relax after a long day, is strong, but the commitment to our goals is stronger. The nightly ritual begins with a decision—to show up, to push through, to make the most of this time. It’s not just about working out; it’s about building a habit that fosters resilience and determination.

Inside the gym, the hum of machines and the clink of weights create a rhythm that drives us forward. The sweat that beads on our skin is proof of our effort, a tangible sign that we are pushing our limits. Muscles ache, and fatigue sets in, but these are just part of the process. With every rep and every set, we are chiseling away at our weaknesses and building a stronger version of ourselves.

Mirrors in the gym reflect more than our physical appearance; they reflect our dedication. Each visit, no matter how tired we feel, is a step toward our goals. The transformation is gradual, but it’s happening. We are getting stronger, more resilient, and more disciplined with each workout.

Discipline is the key to this transformation. It’s the commitment to go to the gym, even when we’re tired or unmotivated. It’s the resolve to finish that last set, to push through the discomfort, and to keep showing up, night after night. This discipline isn’t just about building muscles; it’s about building character.

As we leave the gym and the night deepens, the sense of accomplishment is palpable. We’ve faced the challenges, pushed through the fatigue, and emerged stronger. This nighttime ritual of discipline and dedication is more than a workout—it’s a testament to our commitment to ourselves.

But it’s not just the physical progress that we notice. The mental clarity and emotional resilience we gain are just as important. The discipline we cultivate in the gym spills over into other areas of our lives. It becomes easier to stay focused at work, to manage stress, and to maintain a positive outlook. The act of committing to our nightly workouts strengthens our ability to commit to other goals and responsibilities.

The gym at night also offers a unique sense of peace. There’s a certain calmness that comes with working out when most people are winding down. The fewer distractions and quieter atmosphere allow for deeper focus and introspection. It becomes a time for us to connect with ourselves, to reflect on our day, and to plan for the future. This quiet time, coupled with physical exertion, creates a balanced space for both body and mind to thrive.

Sticking to a nightly gym routine requires planning and foresight. It’s about preparing meals ahead of time, setting out workout clothes, and prioritizing sleep. These seemingly small actions build a framework of support for our discipline. They remind us that our commitment to fitness is not an isolated effort but part of a larger lifestyle choice that promotes overall well-being.

As we continue this journey, it’s important to celebrate our progress, no matter how small. Each session, each set, each drop of sweat brings us closer to our goals. Acknowledging these achievements reinforces our discipline and motivates us to keep moving forward.

So, let’s embrace this nighttime ritual. Let’s honor our commitment to the gym and to our goals. Each visit is a step toward a stronger, more resilient self. And in the quiet of the night, let’s find not just physical strength, but the strength to pursue our dreams with unwavering dedication. The journey is long, and the nights can be tough, but with discipline as our guide, we will continue to transform and thrive.

xoxo
-S