Crappy games happen to everyone.
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The first bad game you have can oftentimes be the most crushing and make you wanna quit.
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Here’s what NOT to do when you have a horrible Roller Derby game.
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Listen today on The Krissy Krash Podcast wherever you listen to podcasts! Links to Apple and Spotify are below!

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Being a great friend to other people is great BUT to be an even better friend you’ve got to be your own best friend first!

Here’s how to become your own best friend:

1. Be nice to yourself. 

Wouldn’t say that to other people? 

Maybe don’t say it to yourself then, k? 

2. Be supportive. 

Imagine how you would support a friend in the same situation. 

3. Honor your needs. 

Saying NO to things to make room for taking care of yourself is sometimes more important than saying yes to other’s requests 

4. Mind your mind. Just because your brain thinks it doesn’t mean it’s real. 

Basically, all that shit you do for other people allllll the time…

Maybe it’s time to start doing it for yourself too.

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Does life keep throwing the same problem at you over and over again?

Is there a lesson that you feel like you’re not learning?

It’s important to understand that life lessons are not necessarily linear.

We are not going to get from here to there overnight.

We have to go through the process of change.

The process of getting a little bit better every single day.

If you look at life more like a spiral staircase than an escalator,  you’ll be able to experience more growth and less frustration.

Do you want one-on-one help to be able to experience more growth and less frustration?

If you want one-on-one help climbing the spiral staircase, CLICK HERE to learn more about Krash Course.

As a coach and trainer, it’s important to understand that athletes are not just skaters, they’re people, too.

Whether you’re simply interacting with a new skater on the track or leading a practice understanding how to build your athletes into better people as you make them better, Roller Derby, skaters is the difference between a good coach and a great one.

To follow Grand Master Smash, you can find him on Instagram: @smash_derby_skills

And to listen to this episode, and the last two with Grand Master Smash, head over to Apple Podcast, Spotify, or wherever you get your podcasts and take a listen!

Just be willing to TRY.

You never know that you can do something until you have DONE IT.

Therefore certainty, you might say, comes only in retrospect.

This is where most people get stuck.

They mistake confidence for certainty.

And then think they must be CERTAIN they can do it before they try.

Even confidence is built through ACTION.

Of course, you are nervous.

You’ve never gotten to your goal before.

You’ve failed before.

The only way to get there is to try AGAIN and AGAIN and AGAIN until you get there.

And it will come through failure and lessons.

Not through perfection.

I see far too many women avoid investing in their health simply because they think they have to know they can do it before they even try.

If you only do things that you know you can accomplish, then you only do things you’ve done in the past already…

This is why I teach my clients to FAIL SUCCESSFULLY and with SELF-LOVE.

There is absolutely no way to grow through certainty.

CLICK HERE to learn how to fail gracefully so you can actually succeed.

Coach Holly, or as she’s known in the derby community Toxic Beverage had tried every fad diet out there probably since the age of 16 before she joined KCIT

By the time she was in her early thirties, she was beyond frustrated and super insecure.

So in 2018 when she thought her derby career was about to take off, she found me.

When she first started the program, she couldn’t even skate 25 laps in both directions, and her team’s track was smaller than a regulation WFTDA track.

That was her eye-opener that she needed to change if she wanted to up my level of derby gameplay.

Going through KCIT her intentions were she wanted to up her derby game and play with higher-ranked teams and challenge herself more.

When she joined KCIT she was at her heaviest weight but by the time she had finished, she had lost 39lbs in a very healthy way.

She was playing rec derby, transferred to a MRDA team, and had started playing rugby.

Then she was asked to play for the New York All-Stars at BOTAS.

She had so much energy, her body image was improving, and she was able to get married in the body and dress that she wanted.

And then after having two miscarriages, she never thought it would happen, but she was able to get pregnant and ended up having a beautiful baby boy in September.

When she had first started, she told Krissy she had two hands and they both needed to be held and supported – and she got that.

After she finished both KCIT and Thrive she wanted more and with the help and encouragement of the Krash community, she became a personal trainer and joined Krissy’s coaching team.

Now she gets to help people that join and let them know that she understands them and that she will support them in any way she can, just like she had needed support.

So if you are going through something similar, and you’re ready for your own transformation, click the link below or shoot me a message for more details.

Coach Cyn is here with another movement demo to help you become a master at hockey stops. This is the third exercise we go over in our episode on training hockey stops on the Krissy Krash Podcast.

It’s called The Pivot Step Up, or the Pivot Box Jump.

We know that training hockey stops on and off skates involves a lot of muscle groups, a lot of different movements, and a lot of different mechanics.

For this one, we’re focusing on core rotation and rotating our body in different directions since that’s what happens with a hockey stop.

In this movement, we are really working on that body mechanic of engaging our trunk and our entire body and changing its direction while also exerting force.

So, for this we’re going to need a step, box, bench, or whatever you have access to that offers a bit of a challenge to you and is sturdy.

Starting sideways parallel to your box, the foot that is closest to the box is the foot that’ll be stepping up first.

As you step up onto the box, you are pivoting your foot toward the box and bringing the other foot with you. Then reset to your original position.

Engaging your body, the whole time.

For a bonus you can do this dropped into a derby stance with soft knees and arms out like you’re in the middle of a tripod.

To do this as a box jump, it’s super simple. You’ll stand in the same position starting side-by-side with the box, but now you’re going to engage your core, and load your weight to jump.

As you jump with both feet, at the same time, you’ll pivot toward the box and land with both feet on the box.

Then you step down and reset.

In either variation you’ll do this for both sides, switching the lead foot.

For time: 30 – 40 sec of work with 10 – 20 sec of rest, 2 – 4 rounds on each side.

For reps: 5 – 8 reps per side, 2 – 4 rounds on each side

This can be a warmup, a core part of your workout, or a finisher.

This makes a really great finisher, especially if you were doing this as quick as you can or as a box jump.

Add this to the rest of your training and let us know how it goes.
If you want to watch the demo Coach Cyn has made, check it out HERE on Instagram and follow me for daily fitness, mindset, and derby tips.

Are you someone that loses their shit frequently?

Maybe things seem to spiral out of control every time something goes wrong.

I used to be that person.

I used to get freaked out and lose my mind over even the smallest thing.

But, with a little bit of practice and five tips that I’m going to teach you right now, I have been able to keep my shit instead of losing it.

STEP 1: Notice that you’re losing your shit.

It’s important that we get ourselves out of our autopilot of freaking out and into a more rational space.

It f you’re someone who constantly loses your shit, the first thing that you’re going to practice is simply noticing, “Oh my gosh, I’m losing it.”

STEP 2: Step back, breathe, and be an observer.

One of the key pieces to keeping your sanity is mastering the art of observing your own behavior.

If you can just take one beat, one step back, one little gap of space to notice how you’re being what’s happening, but creating that little piece of space you’re actually going to be able to take Clear action

STEP 3: Notice what’s happening.

Not what you’re reacting to, as in the story that you’re creating, but what’s actually happening.

A really great question that I love to ask in these situations is “Is this an old feeling?”
 
Do you constantly have perhaps a feeling of not enough?

A feeling of not being appreciated?

A feeling of fear, not being loved, of failure?

Often times we have the same feeling that’s coming up for us over and over again.

STEP 4: Choose something new.

So often times we go into these patterns of anxiety, anger, and freaking out, and we have the same response.

We do the same thing over and over again.

So your mission is now to choose something different than the way that you did it before, try something new.

STEP 5: Repeat steps 1-4

Sometimes you’re going to get through step one and Step 2, and then you’re going to go right back into your automatic action.

Over time, through repetition, you can actually start to create new habit patterns and new ways of reacting to situations, whether it’s on the track, whether it’s in your life.

If you need help CLICK HERE to join Krash Course.

As Roller Derby, coaches and trainers, we want the best for our athletes. 

Believe it or not, there is an important system structure about how to build an effective Boot Camp. 

Whether you’re traveling to train other leads, or simply focusing on building at home, you cannot miss this incredibly important podcast about how to build an epic Roller Derby Boot Camp.

To follow Grand Master Smash, you can find him on Instagram: @smash_derby_skills

Listen to the full episode on Apple Podcast, Spotify, or wherever you listen to podcasts.

Apple Podcast: https://tinyurl.com/KrissyKrashPodApple

Spotify: https://tinyurl.com/KrissyKrashPodSpotify

The road to success in roller derby and in life is not always smooth. It’s filled with twists and turns, ups and downs, and obstacles that can seem insurmountable at times. But the only true failure is quitting. Giving up means that you’ve accepted defeat and have decided to stop trying. It means you’ve given up on your dreams and have settled for less than you deserve. Obstacles are not signs that you should give up. They are not roadblocks that are meant to stop you in your tracks. Instead, they are signs that you have things you need to learn before you can be the person who has the thing you want. Obstacles are opportunities for growth and learning. They are challenges that push you to become a better version of yourself. When faced with an obstacle, it’s important to remember that it’s not the end of the road. Instead, it’s a sign that you need to adjust your approach. Maybe you need to learn a new skill, gain more knowledge, or change your mindset. Whatever it is, obstacles are there to teach you something you need to know before you can move forward. It’s important to never confuse a single defeat with a final defeat. One setback does not mean that you have failed. It does not mean that you should give up on your dreams. Instead, it means that you need to regroup, reassess, and try again. Persistence is key in achieving your goals. It’s the ability to keep going even when things get tough that separates the all-stars from the bench warmers. Success is not easy. It takes hard work, dedication, and a willingness to push through the tough times. But the rewards are worth it. When you achieve your goals and you’ve made the team, you’ll look back at the obstacles you faced and realize that they were all worth it. They were the stepping stones that led you to where you are today. So, the next time you face an obstacle, remember that it’s not a sign to give up. It’s a sign to keep going. Embrace the challenge, learn what you need to learn, and keep moving forward. The only true failure is quitting. Don’t let that be your story. Follow me for daily Roller Derby inspiration.