May 042011

I am in the midst of the Derbalife “Skate Faster Challenge”. It’s currently week 4, and I expected to feel a sort of rise in my training at this point, to feel like I might not be working so hard.  The first couple of weeks were going great for me but I fell off the wagon and I have really, really been slacking on my workouts. But I have so many great excuses! I’m moving, there’s so much packing to do! I lost my job and with it my sense of routine! Conveniently the batteries in my scale decided to quit, preventing me from tracking this digression. This is the week I get back on track! Every joint and muscle in my body is telling me it’s time to rally, and in an awesome coincidence, the sun has decided to grace the northwest with it’s warm shiny rays!

The last two weeks were not all doom and gloom, part of the challenge is my food log. Everyday I make a note of what I eat and when, then submit it to the ever encouraging Krissy Krash to council me on my nutrition needs. Knowing that a respected peer would have intimate knowledge of my eating habits, I shaped up right away (although last week in Vegas was ugly – martinis are high in protein, right?). I didn’t want her to see how often I snack during the day and what constitutes a “meal” when I am home alone, so I just started eating better and making my snacks more reasonable (she informed me that a slice or two of cheese is a good snack! Hallelujah!). When I find myself in a restaurant I look at the menu and wonder which option will both satisfy my taste buds as well as gain the approval of my derbalife coach. It’s certainly been a challenge, and I don’t always make the healthiest choices, but I’m at least thinking about them consistently.

This weeks challenge email included a recipe for fettuccine alfredo, which made me feel better about having it for dinner twice last week. Until I moved in with Mr. Fever I thought alfredo sauce came from a can. I just never made sauce from scratch. I didn’t even think about it. Incidentally I never realized how bad it was for you. The sauce he makes is divine and always comes with the warning ”this isn’t low-cal”. Well duh. I saw how much butter went into that stuff! Now with the majority of my groceries coming from our local food bank, my meals for the week are shaped by what I am given. Last week I ended up with several cans of evaporated milk. Hmm, pumpkin pie? The can label had a recipe for some sort of casserole. Inspiration! I would make a cream sauce without cream!

Okay, I love food. I spend a lot of time cooking and a lot of time eating. I might even go so far as to call us “foodies” but I hate that word. Anyway, back to the cream-less cream sauce! It was a glorious experiment and I highly encourage you to try it at home! You will need:

1 can evaporated milk

1 Tablespoon powdered milk

1 Tablespoon flour

1/2 white onion chopped

6 cloves garlic chopped/crushed

olive oil

1 Cup veggies of your choosing (I like zucchini and broccoli, but spinach and mushroom would be good too)

1/2 Cup grated parmesan cheese

red pepper flakes/salt/cayenne/oregano whatever you like to season with

penne pasta


So, you know the drill with the pasta. Cook to al dente.  Heat up some olive oil in a sauce pan and saute your veggies, onions and half the garlic until tender. Remove from the pan. Next pour in your evaporated milk and whisk in the flour and powdered milk over medium heat. Once you get a few bubbles put in the rest of your garlic. Make sure skin doesn’t form over the milk, stir consistently at a simmer for about 8 minutes. The liquid should reduce about one third. Taste it and add salt/pepper etc to your liking. Next add the parmesan and all your sauteed veggies. Once it comes back up to a simmer you are done! Spoon it over your pasta and indulge!





Goal Setting.

 Posted by at 12:13 am  1 Response »
Jun 102010

Photo By StalkerazziI think many people underestimate the power of setting goals. Health goals, career goal, skating goals, family goals. I feel like it wasn’t until about a year ago that I truly realized the power of setting goal  and making a conscious effort to reach them. In the past year my main goals has been to be recognised as a legit jammer. Have I reached it? I think I’m getting pretty darn close. After the Battle for the Coast, Kiki Diaz of SDDD came up to me and told me my jamming has been taken to a whole new level this year. Needless to say, coming froma  quick footed jammer, I was pretty stoked for the compliment.

I feel like my skating has gone through some big changes in the last year. From finally solving my hypoglycemia predicament to recovering ASAP from a partially torn MCL to nailing down to a T what I need to eat on and before game days and practices I feel like I am in a balanced place where nutrition and cross training are really showing through in my skating. I wouldn’t go as far as to say I am an epic jammer or anything like that but I am pretty satisfied with my progress. And that’s what it’s all about progress.

With the launching of the Hotter In Your Hotpants Fitness/Photo challenge, I have been working with over 100 skaters on setting goals and creating benchmarks so that we can monitor progress. Key point here, when you set a goal you have to set up lots of little goals between the starting point and the finish line.

Want to be a better jammer? Great! what game do you want to jam in? What skills do do you need to work on to be recognised as a reliable jammer? What basic skills need to be built up to make these more balls-y moves jive? Go into every practice with your own goals. What do you want to improve today?

 Want to lose ten pound between now and rollercon? Great, now what does that mean you are going to eat every day? How much protein will you get every meal? What time of day are you eating said meals? Map out a plan for the day or week and pre plan. What do you need from the grocery store Monday to make it through to Sunday?

Bottom line is chunk it down. What ever your big goals are, they are reachable. You just have to take small steps and commit to following them. So the question is, what do you want to achieve?


Fuel Good

 Posted by at 12:48 pm  1 Response »
Apr 202010

I recently started private training sessions with an aspiring future derby star. Before we even laced up our skates, I sat down with her and asked her what she wanted out of derby. Like many girls, she’s looking for a way to get back into sports, get in shape and find some comradary amongst women. This is a girl is tall and skinny and has some major potential. The first thing I told her was “if you want any longevity in this sport, you need to put on some muscle, otherwise its only a matter of time before crashing to the floor and smashing into girls takes a toll on you body and you’re out for the count.”

We took some time to look at what she eats on a daily basis and how much strength training she does on a weekly basis. First thing I noticed was that she was not getting nearly enough protein to feed her body. The number one issue I find with almost every girl is that they havent made the connection between what they put in their body and how they perform. Seems simple, yes? Take a look at what you eat every day. Do you know how much protein you’re getting every day? Do you know how much you need? Did you know that when you eat it and how much can make a difference inyour perfomrance as well?

Protein 101:

Protein is made up of amino acids. Amino acids are the building blocks of you muscle. It helps you feel full longer and have sustained energy without crashing. You should be getting 15-30 grams of protein within 30 minutes of finishing a workout (especialy strength training) in order to build lean muscle and aid in muscle recovery. I swear by Formula 1 and PDM mixed together for both breakfast and my recovery shake every day.

Protein requirements vary from person to person based on your height and weight. Its important to know how much you as an individual need to support your day to day life and your asskicking derby career. If you have questions about how much protein to get or where to get it from, or when to eat it etc, email me or post your questions!!!

Apr 102010

What up y’all! This is Krissy, derby girl from Los Angeles. Your Goddess of Good Nutrition. Your Captain of Crunches. You’re Princess of Protein. Your… Your… Well, you get the picture. I am Health Coach by trade and a lover of all things related to hitting girls on roller skate. I am here to guide you through the ups and downs of how to maintain balance between Derby and Life. Get tips and info about how to eat like an athlete and train your body to be an ass kicking machine while not neglecting the finer things in life like beer, chocolate and sleeping in.

Roller Con 2009 Challenge Bout Team Awesome vs Team Sexy

A little about me. I have always been athletic and into training and nutrition through the various sports I have played. Soccer, bar room boxing, snowboarding and surfing I don’t care what the sport is. When I started playing roller derby almost 4 years ago it was no different. I immediately wanted to be the best I could be. I would cross train, lift, study you tube videos and read up on the best ways to stay fit and hit hard. I focused hard on honing in my skating skills, while using cross training and balanced nutrition to help with muscle strength and recovery.

Derbalife is a mindset of skaters in the US, Canada, Australia and the UK who know that roller derby is about more that just looking cute in fishnets and roller skates. It’s about kicking major ass while looking good in fishnets and roller skates. We respect ourselves as athletes and strive to boost the level of athletic play in our sport. And the only way to hit hard, skate faster and look hotter in your hot pants is to combine balanced nutrition, cross training, and setting goals to constantly improve your own game.

As the season starts gets kicked into high gear, I challenge all you readers to ask yourself what it is that you want to improve about yourself this season. What do you want to accomplish over the next 12 months? What can you do if you put YOUR mind to it and created the steps to make it happen?

Ready to improve your game but you want some support in developling a game plan? Leave a comment and declair your goals!

**The views and values on this site are those of the author and are in no way affiliated with the views and values of any league**