1. IMPROVED BALANCE

Quad roller skating requires honing your balance by finding your center and staying balanced while skating. Being able to react quickly in order to correct yourself should you become off balance greatly reduces the risk for falls in daily life. Great for those of us who aren’t 23 anymore and those who may be 23, but
were not named “Grace” for a reason.

2. IMPROVED STAMINA

Skating for fitness improves stamina by combining aerobic and anaerobic activity. The aerobic workout comes from continual skating and footwork, the anaerobic from applying small bursts of energy in order to jump, sprint and transition (turning backwards while continuing to skate).

3. CARDIO

Roller skating primarily uses lower body muscles and provides the same cardiovascular benefits of running and biking without the boredom of a treadmill.

4. LESS IMPACT

The lateral movement of skating is far gentler on muscles, joints and bones than other vigorous methods of exercise, reducing the risk of overuse injuries and back and leg pain.

5. CORE STRENGTHENING

You have to use your core muscle group to keep yourself upright, balanced and skating in the bent knee/squatting position. Abdominals, obliques and lower back muscles are engaged the entire time you are skating.

6. BURNING CALORIES

Skating at a regular pace for 30 minutes can burn between 250-350 calories. New studies show that adding interval training, jumps and speed training for one hour can burn between 700-900 calories!!!

7. LOWER BODY WORKOUT

Skating works all the hard to reach muscle groups in the legs, glutes and back. Crossovers work inner and outer thighs, quads and calves and adding the bent knee positioning you also add the back of the legs and the booty.

8. UPPER BODY/ARM WORKOUT

Engaging the core muscle group in order to stay balanced also includes rolling the shoulders back and engaging the pects and lats as well, which will strengthen and define these muscles. Adding swinging the arms with biceps engaged also creates long lean defined muscles in the upper arms.

9. PHYSICAL ACTIVITY WITH FRIENDS & FAMILY

Roller skating is a great way to spend time with friends and family of all ages, and you can skate almost anywhere with the correct skates, wheels and safety gear. The health advantages are just the frosting on the cupcake.

10. IT’S SO MUCH FUN!!!

Face it, roller skating is the most fun you can have while standing up!

Resources:

http://www.livestrong.com/article/424436-what-are-the-health-benefits-of-quad-roller-skating/
http://www.livestrong.com/article/527508-roller-derby-exercises/

Isn’t it time you released your inner skater??

If you need advice on proper gear for your skating needs, a tune up or upgrade for those dusty skates you’ve been ignoring in the closet, or if you’d like to take a look at the newest and best Roller Skating has to offer RDVB is your one stop Quad and Derby Shop. Derby Owned and Operated!

Visit us at www.rollerderbyvb.com

Email fubarbie@verion.net or call (757) 306-4010

Adult skating classes available, Sk8 for Fitness on and off skates training

Roller Derby training-Resort City Roller Dolls all training provided, Referees needed too!!

Skate, smile, be awesome,
XO, F.U.B.A.R.bie #32 flv (and then some)

For those whom I’ve heard say “I’m sure glad I passed under the old skills” I warn you not to forget the new skaters coming up now will have mastered the new skills you think you may have trouble with in order to scrimmage with you. Just a thought

What are the two most feared skills through Fresh Meat goggles?

1. TIME TRIALS (OMG, 25 laps in 5 minutes??I’ll NEVER be that fast)
2. Jumping and hopping 3 inches in the air (ON SKATES? NO WAY).

Adding another 2 laps to that 5 minute time trial is just crazy, right? And jumping 7 inches high instead of 3? Never. What about adding that 18 inch lateral jump? May as well just give up and NSO.
Fear and doubt are very dangerous when they are in between you and that 7 inch high cone on the track, so I’m here to tell you the truth: “you can already do it, you just don’t know it yet”.
Bam, there it is. The Truth According to Barbie.

Ye of little faith (in yourself), I have proof. In the very same day two seasoned skaters whom I have watched grow from the greenest “bambi on ice” to fast, agile, hard hitting forces to watch in the pack voiced their doubts about clearing the 7 inch jump. Just to be sure, they set up 7 inch high blocks with a yard stick resting between them (just in case they didn’t clear it-the stick wouldn’t trip them up) and low and behold BOTH cleared the jump with inches to spare. The same evening we watched a weeks away from evals Fresh Meat skater give it a whirl and SHE CLEARED IT TOO. Hell, even the bravest NEW NEW FRESH MEAT in the bunch darn near cleared it but for her toe stop clipping the stick.

The lesson here is chances are you are far more agile than you know, you are able to increase your time with a little push and a little pacing, and you absolutely CAN jump far higher than it appears from the jumpers’ eye.  Don’t let the new skills freak you out. You’re already awesome (and a little crazy) or you wouldn’t be doing “this Roller Derby thing” and you can already pass the skills and then some.

P.S.
If you’re Fresh Meat the advantage is to you…cuz there’s some nervous Rookies and Vets out there watching you do things they only dreamed of as Freshies. Keep being awesome and BEND YOUR KNEES!!

XO, F.U.B.A.R.bie #32 flv (and then some)

In less than three years as a derby shop owner I’ve had (no lie) at least 150 people ask me what was wrong with their skates because of it. About a year and a half ago I made the “always check your toe stops. Every time you gear up, every time you take a water break, and again when you take them off” talk part of my advice mantra for new skaters right along with “BEND. YOUR. KNEES!” and “ relax your feet, don’t grip with your toes”.

My personal problem child is the left toe stop. Every pair of skates I’ve ever tomahawked in have eventually let go of its hold. Nylon plates are the worst culprits, but even gumballs on my Antiks with Revenge plates have come loose here and there (the Bonts too).

Why? Simple.  When we use that little chunk of rubber on the big metal stem to grip the track so we can turn around backwards to stop we are simply unscrewing it. We’re asking for more hold than it can give.

So, what to do?

I always recommend a piece of Teflon plumbers tape around the stem and in many cases it holds for a while. Making sure you have plenty of stem threaded into the plate helps a bunch too…the lower the toe stop is the more pressure it puts on the few threads.

What NOT to do: Glue them in with Gorilla glue, super glue, liquid nails, etc.  Seriously, forever is a really long time to expect that toe stop to last…and chances are you’ll just break the cup that holds it anyway.

In conclusion:

• It happens to lots of skaters
• It’s nobody’s fault
• It’s not a big deal
• And I’m NOT just saying that to make you feel better…

Derby on Ya’ll, and check those toe stops,

Barbie

We recommend the Bones Bearing Cleaner and a bottle of Speed Cream to get you on your way!

Below you will find a video and instructions directly from the Bones website to demonstrate the proper way of maintaining and cleaning your roller derby bearings!

Here are the written cleaning instructions from the Bones site.

1. Gently remove the non-contact rubber shield of the bearing by prying upwards from the center using a push-pin, or by pressing it out from the back using a paper clip or pen knife. Do not clean the rubber shields with any solvent, as this will cause the rubber to blister and ruin the fit on the bearing. Gently wipe them clean using a clean cloth or use soapy water. If you choose to use soapy water, make sure to dry the shields completely before putting them back onto the bearing.
2. We have tried many cleaners and solvents and have several recommendations. Citrus-based cleaners work but can leave a slight oily residue on the bearing. Solvents are more dangerous to use, but often provide a more superior solution to cleaning dirty bearings. If you choose to use solvents, we recommend wearing latex gloves and working in an area that is well ventilated. Solvents we recommend are Acetone, Methyl Ethyl Ketone, Citrus cleaner, and Denatured alcohol. All of these can be found in the paint section of your local hardware store. Products we DO NOT recommend are petroleum-based products like; paint thinner, gasoline, kerosene, lacquer thinner, turpentine or anything that contains tolulene. These solvents aren’t adequate cleaners and should not be used in the bearing cleaning unit. Whatever you use, make sure to dry your bearings and add the lubrication to them as soon as possible to keep them from rusting.
3. Take your bearings and place them on the axle (metal rod on the lid) alternating from one bearing to one spacer till all 8 bearings are on the axle. For best results make sure that the ball side of the bearing is facing upwards. Fasten them down finger tight onto the axle using the wing nut.
4. Fill the bearing-cleaning unit up about 1/3rd of the way full with your cleaning solution and seal the cap. Agitate the cleaning solution by shaking the bottle. Shake for about 30 seconds, open the lid and give the bearings a spin to free up any debris and recap the bottle. Shake until you are satisfied that your bearings are cleaned completely. To make sure they are clean, spin the bearings on the axle.
5. Remove the bearings from the axle and dry with a clean lint free towel. We also recommend blowing the bearings out with a can of compressed air, which you should be able to find at any electronics or office supply store. Be careful when doing this, as you don’t want the solvent to get in your eyes or all over the place. Make sure to blow them out over a towel.
6. Once the bearings are clean and dry, the next step is to lubricate them. We have found through the years of testing that our Bones® Speed Cream® is the best light oil lubricant for your skate bearings. Put two drops of the lubricant per bearing and spin the bearing between your fingers to distribute the lubricant throughout the entire bearing. If you have ceramics, only one drop of lubricant is needed. The next step is to put the rubber shields into position. They should just slip right into place with very little force. Occasionally you will see a wrinkle along the inner race edge. To get rid of this, simply run your thumb over it lightly in a circular fashion. Now you’re ready to install the bearings back into the wheel.
7. If you choose to use solvents, please make sure to dispose of it properly. Most solvents will have disposal instructions on the container. Please be sure to be environmentally friendly and dispose of your cleaning agents in a responsible manner.

Here is the original link back to the Bones website.

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I’d been from my family doc to an orthopedic surgeon to a neurologist and on to Physical Therapy, all the while popping Vicodin three times a day just to be able to function. I’d had MRIs, Ultrasound assisted injections into my spine (a real treat indeed), cortisone injections, x-rays to measure my hips and legs (that guy recommended a lift in my shoe, as my right leg measured 3mm shorter),heat therapy, electric impulse, cold then moist heat…I’d tried everything, but still had constant pain and constant pain killers to keep me moving.

My family doc finally thought it might be a good idea to get my off the Vicodin (ya think?), so he referred me to a Pain Management Doctor, which means no narcotics and thankfully in this case a more holistic approach to finding the true source of my pain. We finally found a winner in the McKenzie method of Physical Therapy-healing your own back by finding what triggers the pain, identifying the muscles, and isolating them in order to manipulate them back into normal range and relieving the pain. GENIUS! I learned to push that L4 L5 disc right back where in belonged and off the nerve and suddenly I was in control of my pain, not the Vicodin!

Just about the time I started really feeling better I developed this burning pain deep in my right hip/glut. It seemed too deep to be able to reach from the surface, and would leave my right leg numb or weak and make my entire butt ached if I sat too long. Great. Now what?

Back to the Pain Management Doc who referred me to a specific therapist who specialized in Myofacial Release Massage. Now, don’t let “massage” fool you into thinking this was a spa treatment, oh no, this was a trip to hell with a large Scandinavian man at the helm. Eric brought out a chart of Trigger Points in the body and there it was-my exact area of burning pain (which I later learned was my piriformis) deep in the glut muscle and pelvis. Seems that over all that time I had back pain I had adjusted my posture to take pressure off the right side where my back pain was and it had become “normal”. Now that I could stand straight and hold my pelvis straight I was stretching the piriformis that had become super tight and lazy. It took many release treatments, dry needling (acupuncture needles shot into the muscle-oh Jeez that hurt) and so much stretching to finally get it working again. I could finally almost make it though a day of work in heels, but the fascia in my right foot would chime in and remind me I still had work to do on my posture and stance. I could finally actually exercise without having back spasms (I’d packed on 50+ pounds over the last 3 years!), and starting with Pilates and wii fit I began to shed the weight and feel like a new woman…just in time to discover the most fun you can have standing up-ROLLER DERBY!

Fast-forward two years and 40 lbs. to my new life-ROLLER DERBY! A short time into Fresh Meat training, which consists of mainly skating in circles in the same direction, falling on purpose, running and jumping on skates and I found my dear old friends: 1.Lower back pain from skating in stance and 2.searing pain in the right foot (your pusher). I was not alone, of course, these are the two most consistent performance inhibitors and pain issues in skaters. I was still working on my trigger points as needed, but I wanted something more to help my new skaters through the back and foot pain.

This is the quote I read that gave me the A-ha moment that I needed to learn this and share it with ROLLER DERBY!!!!

“THE FOOT
The muscles in the lower leg all connect in the foot.
Foot is the foundation for the body. The foot is first and last thing to hit the ground each day, giving it the greatest influence on overall biomechanics. As the foot goes, so goes the rest of the body. If the foot can strike the ground confidently, the rest of the body will move confidently. However if there is fear of pain, or if the foot has become rigid and dysfunctional due to loss of tissue tolerance in the muscles of the lower leg, bio-mechanics will be compromised and aches and pains will follow.”

Brilliant, right?!? Now, check out this injury cycle chart from the same TPtherapy site. Can you say “the rise and demise of the Derby Skater?!” We’ve seen it time and time again, hurt, mad, depressed, sad, can’t skate…I quit. “Poof”

Click here for an interactive version of the injury cycle.

My next blog will take you deeper into Trigger Point Therapy for Roller Derby and to the most exhausting 8 hours I’ve endured since work the Monday after my Fresh meat Boot Camp! Stay tuned!

Love and Shoves, Barbie
F.U.B.A.R.bie #32flv
Resort City Roller Dolls

Up for sale is our old skate court! We have 7 pallets (approx 6,000 square feet) total-Purchased used through SkateCourt that was installed over sealed concrete in our old warehouse Skating and Roller Derby Training Facility in Virginia Beach, VA 2 years ago. It’s truly a great floor and, as I no longer have the warehouse, it is in need of a new owner. All you or your team needs is the space to install this INSTANT SKATING SURFACE! Also great for running, aerobics, yoga, Pilates, etc.

SkateCourt World Class Rink Surface System is the only surface developed specifically for skating. The patented surface design gives quad skates and inlines the best grip in the industry. The two-level surface relief works in such a way, that the wheels only touch the top layer for low friction during cruise and speed skating; but for cornering and accelerating the wheels dig into the lower layer for high friction and wheel grip. SkateCourt is the most modern technology for general skating, speed skating, artistic skating and inline hockey and the combination thereof! Installs over virtually any surface. Technical info available here.

Retail value at the time of purchase was approx $20,000. I paid $10,000 as some of the surface was not brand new.

WILLING TO MAKE A GREAT DEAL to some lucky skating rink or Hockey or Derby League! Local pick up or buyer arranges and pays freight.

Serious inquiries only please! For more information please call Barbie at 757-306-4010 or email her at fubarbie@verizon.net.

Hampton Roads’ Resort City Roller Dolls wants you to join us!

The Resort City Roller Dolls want you to attend our Next Roller Derby Training Camp at Pivot Center in Norfolk, VA!

Our next fresh meat orientation is April 6, 2013 from 11am to 1pm!  The camp runs April 13 through June 15.

We will teach you every thing you need to get you on track to find your inner Awesomeness and become the roller girl that is trapped inside you!

For more information and details, contact us at FMderby.rcrd@gmail.com

For even more info, check out www.resortcityrollerdolls.com

We are also recruiting referees and non-skating officials!  If you know any guys or girls that are interested in this, send them our way!

Our friends at NFI Events/Pivot Center have received the award to host the 2013 USARS Roller Derby Regional Qualifier for Region 4. The number of roller derby teams allowed to participate is yet to be determined and the Championships will be held in Tulsa, OK. More details on both to come.

Region 4 includes the following states:

• Connecticut
• Delaware
• Florida
• Georgia
• Indiana
• Kentucky
• Maine
• Maryland
• Massachusetts
• Michigan
• New Hampshire
• New Jersey
• New York
• North Carolina
• Ohio
• Pennsylvania
• Rhode Island
• South Carolina
• Tennessee
• Vermont
• Virginia
• West Virginia

Roller Derby League/Skater Info:
Leagues/Skaters must be members of USARS no later than April 1, 2013 to be eligible to play in regional and/or championship games. Complete list of eligibility requirements here.

Official/NSO Info:
Anyone wishing to be considered for any or all of the Regional events must submit an application no later than May 15, 2013. Complete your application here.

Travel Info:
Flights – If you are flying United, check out the USARS booking code

Car Rentals:
Enterprise Rent-A-Car is the official car rental company of USA Roller Sports. Use this link for the discount code.

Hotel:
TBA

For the most up to date information regarding this even be sure to like Pivot Center on Facebook and also to keep an eye out on the Facebook Event Page!

If you need more information feel free to email heather@pivotcenter.org.

If you are still Fresh Meat you may find that you jump whenever you hear a whistle blast…like you are supposed to be stopping or starting or falling…just for a split second, or you do a double take of girls with tattoos and/or crazy colored hair to see if maybe she’s one of the Veteran Skaters from your new Derby Family.

If you’ve been skating Derby for a bit and spent time in the pack (as close together as humans can get without occupying the same space), you may find that the crowded elevator or mass of humans in a crowded Shopping Mall no longer give you a moment of hesitation. You see your spot and squeeze yourself into it, claustrophobia be damned!

I remember clearly jumping at whistles and realizing I could breathe easily in crowded spaces after all…but the first real ‘DERBY IN EVERYDAY LIFE’ moment for me was driving on the highway in a little traffic headed for practice, running late as usual, then it dawned on me I was weaving and hopping my Mini Sk8wagon through the cars without any hesitation. I was seeing my opening and taking it. Anticipating the moves of other drivers. I could see where the other cars were in my peripheral vision (who’s behind you?) with barely a glance and felt confident in my awareness of who was where and the safest route through them (without getting hit, ha). I had total Jammer Vision. This from a driver who always let people over, offered the right of way, and looked 17 times for a blind spot before changing lanes in traffic!

Other changes to your perception after Derby Goggles:

You come up on slowed and stopped traffic way faster, but you know how much force to apply to not make contact (I honestly see myself plow-stopping sometimes).

You see a freshly paved road and immediately want to skate on it.

You WILL take a knee even if you’re not wearing knee pads without even thinking “Holy Roller Skate, I’ve got no pads….noooo”. (Happens to the best of us so wear skates=wear knee pads!)

You don’t get tripped up or stumble over anything, and if you do you just kinda jump out of it and land balanced. With your knees bent. Think about it…

Oh, and doors. They are all hip check practice. Come on, you know you do it!

You unintentionally booty block people you are walking with if they start to speed up as well as strangers with grocery carts headed for the same check out lane as you. Maybe even throwing them a “the pivot is watching you” glance.

You walk with a purpose and are far more aware of your surroundings, which brings me back to my original question. So I ask you, derby girls and guys and the fearless passengers in their cars, Does derby make you a better driver? I say “Hell Yes!”! Just to be clear, I’m not talking about the way you drive when you’re leaving a great practice or a live derby bout (or even a recorded one).That’s the derby high and most likely a little on the aggressive and ‘feed my rush’ end of the spectrum. I’m talking every day getting from point A to point B. It’s all just a big derby track, no?

I’ve said it before and I’ll say it again, Life is Derby is Life. We are all just out there making our way and holding down our place. Sometimes you have help and sometimes you’re on your own. You get knocked down and you get back up (lest ye become an obstacle and have someone jump right over you and take your spot), and you keep doing it over and over. Why? Because the times in between the setbacks and obstacles and injury are worth every bit of effort. The moments of AWESOME are what make you get up and get busy. And you get to skate!!!! Win Win Win.

Derby on ya’ll,
F.U.B.A.R.bie #32 flv (and then some)

Not sure what knee gaskets are for?  Check out this blog post we wrote a while back describing the purpose and benefits of knee gaskets in roller derby.

• Sale!

  Triple 8 Knee Gaskets

  From: $ 35.00 $ 25.00 Select options