Motivation and Inspiration

I was in need of some inspiration and motivation today.


I found these quotes and video and wanted to share. Enjoy :)

It was a high counsel that I once heard given to a young person, "Always do what you are afraid to do." ~Ralph Waldo Emerson~

"You can't make a great play unless you do it first in practice." ~Chuck Noll~


"One man can be a crucial ingredient on a team, but one man cannot make a team." ~Kareem Abdul-Jabbar~

Low Carb Snacks

Here are some suggestions in case you are having trouble coming up with some healthy snacks :

• Celery with peanut butter 
• Apple with peanut butter
• Celery with tuna salad
• Hard boiled eggs
• Deviled eggs
• Dill pickles and cheddar cheese
• 1/4 cup berries with 1/3 cup cottage cheese
• Nuts
• Sunflower seeds (get them in the shell so it will take longer to eat them)
• Other seeds
• Jerky (beef or turkey -- try to find low-sugar varieties)
• Cheese sticks, such as string cheese
• Sugar-free Jello, alone or with cottage cheese and a sprinkling of nuts
• Make sugar-free lime Jello with part coconut milk -- For a large package, dissolve the powder in a cup of boiling water, add a can of coconut milk, and then add the rest of the water. Stir well.
• Cheese with a few apple slices
• 4-ounce plain or sugar-free yogurt with berries and flax seed meal
• Smoked salmon and cream cheese on cucumber slices
• Lettuce Roll-ups –- Roll luncheon meat, egg salad, tuna or other filling and veggies in lettuce leaves
• Lunch Meat Roll-ups –- Roll cheese or veggies in lunch meat (read the labels for carbs on the lunch meat)
• Spread bean dip, spinach dip, or other low-carb dip or spread on the lunch meat or lettuce and then roll it up
• Raw veggies and spinach dip, or other low-carb dip
• Pork rinds, with or without dip
• Ricotta cheese with fruit and/or nuts and/or flax seed meal
• Mushrooms with cheese spread inside (or other spreads or dips)
• Low-carb snack bars (watch out for sugar alcohols, especially maltitol)
• Pepperoni Chips -- Microwave pepperoni slices until crisp. Great with cheeses and dips 

Till next time.

HAPPY SNACKING!

Goal Setting

Alright boys and girls it's homework time :)

Goal setting is a very crucial. Writing down your goals is a way to solidify where you want to get to. And picturing where you want your goals to take you is even better.

Okay here is where the homework part comes in. Now this is not difficult, in fact you should find this fun.

I want you to make a Dream Board. I want you to find pictures that represent your goals and make a collage out of them. I want you to put that collage somewhere that you are going to see if frequently. This way you see what you are working for and it will help you stay on track.


If you want to share your goals please feel free to comment or send me a picture of your collage to DerbaLife.SK@gmail.com

My goals are:
 1. To pass my bench marks and play an official bout
 2. To go to Roller Con
 3. To buy some new skates
 4. And to work on my inner strength


Here is my Dream Board...

Now it's your turn....Go!!!!

Day 4 - Interval Sprints

Day 4 - Interval Sprints 

(This is recommended but optional as I know some of you don't have access to track space, for the girls in my local challenge we will be doing this at practice at least once a week)

Pyramid sprints up 3 mintues and back down.

30 second sprint 

30 second rest

1 min sprint 

30 second rest

1 min 30 second sprint 

30 second rest

2 min sprint 

30 second rest

2 min 30 second sprint 

30 second rest

3 min sprint

1 minute rest

skate the opposite direction and make your way back down starting with 3 minutes

Day 3 - Core/Abs

Day 3 Abs/Core

1. Planks (30 seconds, 3 sets) You all know how to do planks!

2. Side planks (30 seconds, 3 sets)  Roll from regular plank position with both elbows on the ground into side plank position with just one elbow/forearm on the ground. Drop knee if necessary but try to hold the full plank!

3. Bicycles (15 reps, 3 sets) Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Breath evenly throughout the exercise

4. TicToc (10 reps per leg, 3 sets) Put one foot out infront of the other put your hands in prayer position and bring them above your head, or keep them soulder width apart above your head. Straighten your arms as much as you can, now use your obliques and drop down from side to side. Focus on pulling your lower abs in. If this is easy, then lift your foot off the ground and move from side to side.

 Tomorrow - Interval Sprints!

And it's not too late to join my local challenge just send me an email to DerbaLife.SK@gmail.com!

Day 2 - Arms

Day 2 Arms- NOTE for all arm exercises you may use your skates as weights or 5-15 lb dumb bells.

1. Side arm raise (15 reps, 3 sets) Keeling core tight, slowly raise your arms straight out to the side until parallel with the floor. Slowly lower.

2. Front arm raise (15 sets 3 reps) Hold skates in hands at your sides. Keeling core tight, slowly raise your arms straight out in front of you until parallel with the floor. Slowly lower.

3. Lift twist and press (15 reps, 3 sets) Hold skates at sides. Do a bicep curt to raise skates to shoulder level. Twist wrists so palms are facing away from you and press upwards. Slowly lower down, twist back and bicep curl down.

4. Dips (15 reps 3 sets) Sit on the edge of the chair with your feet together. Place your hands on the seat on either side of your thighs and keep your feet flat on the floor. Bend your elbows 90 degrees and lower yourself toward the floor. Straighten your arms, raising your body back to the start position.

Tomorrow - CORE!!

Day 1 - Legs

Alright ladies, it's time to kick the new year into high gear with the first work out for the challenge.

There are 4 different areas of focus for the workouts. Here is the one for your legs:

Day 1-Legs

1. 1 legged squats (1-5 reps, 3 sets) - The arms are held out in front and the free leg is held out straight in front of you. I tell people that they should imagine the leg is straight like it's stuck in a ski cast. Tighten your entire core, arms and leg and exhale as you stand up. This requires balance and butt/leg strength. In the beginning you my have to lean forward to stand up but eventually you'll be able to just stand straight up. Then lower yourself back down. You are shooting initially for 1 good one. This is about quality over quantity.

2. Jumping squats (10 reps 3 sets) - Start in a lunge position with your left foot forward. Jump vertically and land in a lunge position with your right foot forward. Try to get 4-10 inches of air when you jump. From that position jump and transter your left foot forward again. Left/Right is one rep.

3. Plie squats (15 reps 3 sets) - Begin by separating your feet to about 1 and a half to 2 times your hip width. Then, turn your feet so that they face outwards about 45 degrees. Inhale and you bend your knees and lower to towards the ground. Then, exhale and squeeze with your glutes to rise to the starting position. Imagibe having a $100 bull in your butt cheeks as you stand up, dont drop it!!!

4. Side lunges (20 reps 3 sets) - Begin with the legs wide, toes out at a comfortable angle. Lunge to the right while keeping the left leg straight. Sit back into the heel of the lunging leg while bringing the weight towards the floor. Stand and repeat on the same side 20 times. As you shift your weight, to maitin balance you can move your arms as if your striding on your skates.

Tomorrow...ARMS!

The Challenge Starts Today!

Just had an awesome kick off call with some of the other DerbaLife coaches and challengers!

There is still time to get in on this. I you want to participate send me an email at DerbaLife.SK@gmail.com ASAP and I will fill you in on the details :)

Don't miss your chance to kick start the New Year!