Monday, January 7, 2013

Hanging up my skates, hopefully not forever.....

Its a sad time in my life to say that until something drastically changes in my life I will have to hang up my skates.  Our carpool stopped happening and driving an hour each way to derby a couple times a week would be astronomical in our clunkity old truck.  That being said I have some new derby gear I just treated myself to.

I have a new pair of triple 8 wrist guards, L    these were worn to one practice paid $19 selling for $14
I have a new pair of 187 killer pads knee gaskets, L  these were worn to one practice paid $35, selling for $28
I have a pair of triple 8 elbow pads, L also worn to only one practice  paid $24 selling for $18

A pair of the legs avenue opaque sheer stockings (the awesome ones that hold everything in and make your legs look so smooth and sassy) sheer to waist spandex tights never worn still in package paid $9 asking $5

I have 2 sets of the green package bionic bearings I did a review and giveaway of last year, these are awesome.  Still unopened, they were on hold as my backups.  8mm
I got them for $75 each, selling for $65 each or $120 for both sets

I have a package of the bionic swiss red package bearings for 7mm- paid $80 for them, asking for $65

Shipping is up to you unless you get a boat load of stuff, if you want everything I will give you a badass deal.  Please email me derbygrrrrl@yahoo.com
I would prefer internet gift card to Amazon but will also take Paypal or money orders.
International shipping is up to you, sorry, that gets super pricey.

I hope this is not my final blog post forever, as I am hoping there will someday be an adult team in Muskegon, MI.
One last thing, its a.....

GIVEAWAY!!!

If you post this blog entry on your facebook or twitter, please leave a comment here and you will be entered to win one of the awesome SISU pink mouth guard!!!
Please be sure to include your contact information in your comment so if you win I can find you!!
Please post a separate comment for each thing you did, and if you tell me where you play and your derby name that would make me smile too!  Good luck, hope to see you all back here in the future.....




Monday, October 1, 2012

Warm up and Cool Down

Sometimes I feel like it is really easy to forget to warm up and cool down.  I jump right into a workout and dont warm up and when I am done I stop working out and get my butt home because I am so hungry.  Today on my bike ride to yoga class, I was thinking about this and realized that I do indeed warm up. 

I ride about 2.5 miles to the gym, mostly hills and my heart gets beating a bit faster but no where near capacity of a workout.  That seems like a warm up to me.  Then on the way home after I sweat and grunt and get my heart pumping I take a different way home that at first has a small gradual incline, but is flat the rest of the ride.  Basically, a nice easy ride home that could totally be considered my cool down. 

Even a 10 minute yoga type stretching exercise in the morning before your workout, or just to get your day going is a great warm up/wake up.  Rodney Yee does some great yoga videos, and there are some on youtube for free, which is even better. This is a great beginners workout with Rodney Yee, unfortunately there are commercials, but for a free taste, it does the trick!

Yoga is a great roller derby workout, it helps with flexability, balance and overall strength....and its super relaxing and fun!

Today in yoga I had a yoga breakthrough and did something I NEVER thought I could ever do, sure I only held the pose for about 3 seconds at a time, but the fact that I did it made my day!
Since clearly I didnt have a photo of myself doing "crow pose", this photos of elephants doing it works perfectly to illustrate what I mean without using some random persons photo.
It is essentially getting on all fours then balancing your knees on the backs of your arms.  Arent those elephants cute?  And strong? 


Friday, September 14, 2012

Pop Lock and Drop Sets

Drop sets are pretty awesomely intense. 
Basically you start out lifting a weight that you can only make it thru one set, 10-12 reps and likely wouldnt be able to go on another rep. Then your next set you cut the weight in half and go until exhaustion (you need a break and cant do anymore) Then you cut the weight in half yet again and go until failure, until you physically cannot do another rep. 

 Here's an example of how a typical drop set workout looks like for me, on legs. 

 Start out with squats 60 pounds (10 to 12 reps) 
 30 pounds until I need a break 
15 pounds until failure 
 (these weights are just examples, please go at your own pace and dont hurt yourself )

Dead Lifts  50 pounds 10-12 reps
25 pounds until you need a break
12 pounds until failure

Lunges (I suck at lunges but I need to keep doing them for my single knee falls)
30 pounds 10-12 reps
15 pounds  until you need a break
8 pounds until failure

Calf Raises
30 pounds 10-12 reps
15 pounds  until you need a break
8 pounds until failure

Hamstring Curls
60 pounds 10-12 reps
30 pounds until you need a break
15 pounds until failure


I try to do this rotation of drop sets once a week, faithfully, though this week has been a rough one and I have yet to do it....but it's only Friday!  Doing drop sets helps work on muscle endurance.  Im obviously not a professional, consult a doctor before leaving the couch, blah blah blah etc.

As long as I dont have to re-plumb any more pipes in my house today I will be heading to the gym after some work in the garden, I intend to do this rotation along with some tricep exercises. 

Sunday, September 9, 2012

Protech Dent Mouth guard giveaway winners!!!!

The winners are Amie and Jeanie Hurd!!! Congrats!! If you didnt win, its sweet, there will be more giveaways in the super near future Please email me your mailing address if you won derbygrrrrl@yahoo.com

Tuesday, September 4, 2012

Albert's Trees

Albert's Trees is a project being done in memory of Albert Medina, the 2 year old tragically killed by a car on July 2, 2012 in the Nelson Neighborhood of Muskegon, MI.   Albert was my neighbor and was constantly at our house picking berries and playing with the dogs.  Albert loved fruit, and could often be seen eating blueberries and strawberries from our garden,that's how Albert's Trees came about. 

This project will benefit the youth of Muskegon, this Saturday at least 30 fruit trees will be planted in public areas.  The biggest requirement of this project is that the fruit must be accessible to children.  We are planting in community gardens, at churches and schools, in parks and other public spaces.

Now that we have found the places to plant the trees, we are looking for help with materials.  Fencing, to deter animals is the main item we need.  This Saturday September 8, 2012 is the planting of all these trees around Muskegon, and time is running out for supplies, so we created a chip in.  Any amount donated will be greatly appreciated and will go toward making Albert's Trees a success in his name.

I don't usually blog about these kinds of things, but little Berto was near and dear to my heart as is this project, so please, if you have the means to do so and can donate...it is greatly appreciated!


Sunday, September 2, 2012

Enter to win a Protech Dent mouth guard!

Another awesome giveaway of 2 Protech mouth guards!

In honor of my 30th birthday this week, a giveaway of the best damn mouthguard I have ever tried!!!!



I chose the white mouth guard, thinking it would look cool to smile and look like they are just my teeth...which I still think, but it just made me realize my teeth are looking a bit yellow...oops!





*For your first original entry, please comment with your favorite wheels and why

You may do each of these things as extra entries for this giveaway, once you have done it, post in a comment that you did the deed!  Already follow my blog and facebook, etc?  That's bad ass, leave a comment stating that for your extra entries.

***Follow Vegan Derby Girl Blog
***Follow Vegan Derby Girl Facebook
***Follow Vegan Derby Girl on Twitter
***Post this entire message as a status on facebook:      I entered the @vegan derby girl  contest sponsored by @protechdent the winner will receive a Protech Dent mouth guard Enter here: http://www.veganderbygirl.blogspot.com
***Post this to your twitter: I entered a contest by @fortheloveofveg at http://www.veganderbygirl.blogspot.com  the winner will receive a Protech Dent Mouth guard!

2 winners will be chosen on September 6!  Good luck, in the meantime, skate fast....skate hard!

Tuesday, August 28, 2012

Derby can be super humbling.......after a year off skates

After a little over a year since skating like 12 hours a week, going to first practices as a new newbie all over again is totally humbling.  Which doesn't necessarily have to mean bad things, it means, holy hell, some of the easy beginning things are harder to slow down and concentrate on all over again.  Sure, I can maneuver thru a pack, skate on one foot, and weave through a pace line, but hot damn if I can remember exactly how to do a 180 knee fall.

Then again I am often hard on myself, and after some crazy beast of a stomach virus, maybe I should cut myself some slack.  Slack cut.  That was long enough, today was back to the gym.

There is a conflict of schedule at the gym, pilates ends at 10:35 and the weight training class starts at 10:15, today we decided to go with the weight training class, but to our dismay there was noone there when we arrived!

I started out with 3 sets of 12 of bicep hammers - increasing weight with each set

3 sets of 12 Tricep Kickbacks



***Sorry for the cheesey youtube videos, though I think videos of my goofy self might be more entertaining, I have no videocamera.***

3 sets of 12 dumbell extensions


I didn't spend time in the free weight room after these exercises, I went up to the room with the machines, which makes it a lot harder for me to explain what I did there, other than 3 sets of 12 on each leg machine and each arm machine.  There are 2 different machines that are for your inner and outer thighs (hip abductor and hip adduction), I generally do 25 of those then do a 25 second hold and repreat that 3 times on each machine.  This video is of one of those machines I am referring to.

This evening I will go to pilates class, pilates is awesome for strengthening the core, which is super important for playing derby.  Pilates is also a fun class, and leaves you sore, especially when you are just starting.

Here's a beginner pilates video, only 8 minutes long and the basics of pilates.

After pilates will be the daily pushups and planks.  I do 3 sets of 10 pushups then 3 sets of 30 seconds of planks and side planks.  I am taking advantage of the nice weather and doing pushups and planks outside in the soft grass as many days as the weather allows, because it is softer and just way too nice out to spend all day inside working out.

Im obviously not a professional personal trainer or whatever, so this is my disclaimer, workout at your own risk, consult a doctor, blah blah, or make your own damn choices and make yourself stronger inside and out.

PS- DONT FORGET TO DRINK LOTS OF WATER, NOT JUICE OR OTHER CRAP, WATER!!!!!!!