Stuff You Wanna Know – September 21, 2016

Today is a pretty glorious day in south Florida. It’s about 85 degrees and wonderfully sunny, not too humid and jut a bit breezy. I got some work done this morning, got my own training out of the way and came home to happily much on some nutritious lunch while prepping to write this week’s Stuff You Wanna Know post. Then this happened:


Ugh. Seriously, just WHY?!?! WHY IS THERE ALWAYS ONE DISGUSTINGLY SQUISHY, MANKIE PIECE OF SPINACH RIGHT IN THE CENTER OF EVERY F*&KING BAG??? I swear, this is why I have trust issues. I’m all for healthy eating, but damn… I feel like I should have just stopped for pizza on the way home from the gym. Yuck.

Anyway, enough about my dashed dietary dreams of the day and on to the good stuff.

This week’s SYWK has a bit of mobility advice from legendary strength and conditioning coach (and amateur movie reviewer) Tony Gentilcore, a psychology piece about why we don’t do the things we know we should do from personal trainer and endurance athlete Shawn Gerber and some daily quick-fix tips on keeping your body in better athletic shape by Bret Contreras. Oh, and I promise there are also no more pictures of half-rotten food, so read on…


Tony’s article “The ‘Real’ vs.the ‘BS’ Hip Flexor Stretch is basically a “you’re probably doing this wrong” type of post. The article original appeared on Tony’s own blog earlier this year and he made this awesome demo video to go along with it. You should read the article too, but I know we all love visual learning so here’s the video that he did describing how to do it the right way:

Raise your hand if you’ve done this one wrong in the past. (Guess what? My hand is in the air too.)

Sports Psychology

I’m going to tell you a dirty little secret. Even though I work in strength and conditioning and also in fitness, I don’t always do the right thing when it comes to diet and training. I sometimes eat crappy food, drink a bit too much, don’t sleep enough and even train half-assed. Since I’m a pro in my field I can’t really use the “lack of knowledge” excuse as to

I’m not really a donut person, but give me gummy bears and my life feels complete.

why this happens. So what gives? How come we often choose to do something even when we know what the better choices are?  Chris Gerber examines this phenomenon in his article “Why We Know, But Don’t Do” published on

Fixing What Ails You (or doesn’t… yet)

We all like simple quick-fix stuff that makes us feel better, right? Of course we do. Although it can often feel daunting to try and implement a bunch of changes at once when it comes to training, practice, skating skills, etc., there are few things that you can actually

I couldn’t find a pic that I liked to go with this story so here’s a meercat, cuz meercats = awesome.

do throughout the day that will help keep your body in good working order so you’re more prepared to do the hard part of being an athlete. Strength and conditioning coach Bret Contreras discusses just a few techniques that will quite literally only take minutes out of your day in the article “Increase Athleticism in 6 Minutes” which first appeared on the T-Nation website late last year.





OMG we’re just a few hours away from team selection for our free #upyourgame fitness challenge! What are you waiting for?? Get the details and sign up today!




6 Week Roller Derby Fitness Challenge

You’ve dedicated hours of blood, sweat and tears to the game you love… now it’s time to PROVE your commitment and #upyourgame.

dreamstime_l_67127902Beginning September 26, 2016 20 pairs of skaters will have the chance to show they have the dedication it takes to get to the top.

Join the #upyourgame challenge and we’ll give you the tools to be a become a faster, stronger, better athlete, no matter what your current skill or experience level.

Challenge partners get:

  • a complete 6 week roller derby performance training program,

  • sports nutrition and recovery information,

  • access to our athletes-only online portal, and

  • roller derby specific workouts complete with video examples delivered right to your phone.

On top of all of that, all #upyourgame challenge partners are eligible to wincup-1010918_1280 a bunch of nifty prizes, including a grand prize of derby goodies worth
more than $250!

All for FREE. Yes… F R E E. As in, this costs you NO FUNDS.

It’s a sweet deal, but there are a few rules. First, since it’s always more fun to derby with a friend this challenge is only open to pairs of skaters. It doesn’t matter who your partner is, just that they have the same level of dedication to derby as you do.

Second, we only have enough spots for 20 pairs and we’re looking for people who are truly COMMITTED to becoming better athletes. That means you’ve gotta show us you really want to be the best.

Here’s what we’re looking for:

  1. Tell us about yourself… how long have you been skating, what position do you play and what’s the craziest or toughest thing you’ve ever done in the name of roller derby?

  2. Tell us about your challenge partner… is she your derby wife? Teammate? How long have you been playing together?

  3. Finally, tell us WHY the two of you will kick everyone else’s butt and win the grand prize.

Grab your partner and don’t wait! Challenge entries are dreamstime_l_62126256due by Wednesday, September 21st at 9pm and selected teams will be notified on Friday, September 23rd.

Prove your roller derby love. Answer the questions below and show us that you really want to #upyourgame!