Favourite Fitness & Nutrition Podcasts 2017

December 11, 2017

I like podcasts. Maybe you do, too. We should talk about that.

It’s been ages since I did a favourite podcasts post (my first podcast round-up was back in 2011 if you want a LOL, and then I wrote one in 2013 and later in 2013).

Many of those podcasts have departed to the great audio booth in the sky, and some are still around but either they’ve changed direction of (more likely) I have.

Either way, it’s time for an update. Here’s what I listen to on the regular.

(Most are about training and/or nutrition, but I’ve included some of my favourite business / personal development ones, too. You can only listen to so much industry chat, you know, however good the content and solid the banter!)

Got any recommendations for me? Leave me a comment.

Shredded By Science
(Lawrence Judd & the SBS team)

The SBS podcast is hosted by Lawrence Judd with regular input from Patrick (of Eat, Train, Progress) and SBS head honcho Luke Johnson. This podcast is mainly aimed at fitness professionals, but don’t have to be one to get a lot from it. If you’re interested in training, nutrition, and how the industry is changing, you’ll learn a lot (and laugh a lot!) They discuss great topics and have some brilliant guests. And Lawrence’s very dry humour often has me literally LOLing (awkward since I listen to podcasts when I’m out walking the dog)

3D Muscle Journey
(Andrea Valdez & the 3DMJ team)

3DMJ are kind of the OGs of the “flexible dieting” world, and the collected wisdom of host Andrea Valdez, Brad Loomis, Jeff Alberts, Alberto Nunez, and Eric Helms packs a punch. The 3DMJ podcast is firmly aimed at natural bodybuilding competitors, but anyone who is interested in training and eating for body recomp will get something from it. By the way, I’m #TeamJeff.


Muscle Box Radio
(Team Box)

The Muscle Box podcast will at any one time feature two or more of Team Box’s six coaches. Sometimes you even get all of them, which is equal parts hilarity and knowledge overload. This podcast will interest you if you’re into flexible dieting, training for hypertrophy, competing, and staying one step ahead of industry BS. Each of the coaches brings their own experience to the topics, and you’ll get plenty of clear advice to cut through diet and fitness confusion. Oh – you must like puns if you listen to this podcast. Sorry, I can’t decide which #TeamBoxCoach I am. That’s like asking me to choose my favourite member of Take That.


Push Pull Legs podcast
(Dan Meek and Tom Hall)

A second mention for Dan Meek (who is one of the Team Box coaches). The PPL podcast will interest you if you’re more into training as well as nutrition, since co-host Tom Hall is a powerlifting coach. As the name suggests, there’s plenty of training and programming talk on the PPL podcast, plus myth busting and the regular “Stupid Things We’ve Seen On The Internet”.

Sigma Nutrition Radio
(Danny Lennon)

If you’re into sports/performance nutrition, you’ll want to listen to Danny Lennon’s Sigma Nutrition show. It can sometimes be heavy going, but this is not designed to be magazine-style fluff. He has some outstanding guests on and discusses latest research, and his hosting style is really engaging. Listen to this podcast and you will be more clued-up than the majority of the people in the industry.

Mastery podcast
(Mark Coles)

M10’s Mark Coles is back with a new podcast that gives unmissable content on business mindset and personal development. He puts out some very short weekly content, aimed at getting you focused and fired up for the week ahead. And his longer episodes delve deeper into the key personal development topics that Mark is known for throughout the fitpro industry. I love listening to this on a Monday morning dog walk.

Mindset With Muscle
(Jamie Alderton)

Anyone who has the kind of attitude to life that means he will run backwards for 24 hours to raise money for charity is worth listening to (yes, Jamie did that). This podcast is packed with his trademark no-nonsense, practical, motivational content about business, personal development, and self-improvement. There’s something here for everyone. I deny you not to get fired up. (Although you might not go out and run backwards for 24 hours… but that’s OK.)

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist with 13 years experience in writing content and direct response copy for the fitness industry. Get in touch via Facebook, by sending a message here.

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Making Homemade Seitan for Vegan Month

November 30, 2017

Today is the final day of Vegan Month, so I decided to go out with a flourish: by making homemade seitan from scratch.

Now, please bear in mind that I have never eaten seitan. Or even seen it. It’s very difficult to make something when your brain has absolutely no idea what the thing should look like.

What is seitan?

It’s a vegan protein source often called “wheat meat”. It is made from vital wheat gluten (gluten is after all a protein – the protein in wheat, rye, barley and some other grains I can’t remember right now). Needless to say, seitan is not going to be good for coeliacs or Crohn’s sufferers.

But I have no reason to avoid gluten, so off I went to my local independent healthfood shop (holla Folkestone Whole Foods who were extremely helpful, and even high fived me!)

The recipe

I used the basic seitan recipe from Fit Pro Client Recipes (which also has various recipes for how to use your seitan once you’ve made it). But, me being me, I adapted it a bit. Oh, and totally forgot to add one ingredient (I found it under my jumper halfway through).

Here’s how the seitan happened.

Ingredients:

  • 140g wheat gluten
  • 5 “normal” spoons of nutritional yeast (meant to be 3 tbsp but I don’t own any tbsps)
  • 1.5 vegan stock cubes (recipe called for various amounts of “broth” but I just used stock cubes)
  • 2 “normal” spoons of olive oil (meant to be 1 tbsp)
  • 8 “normal” spoons of soy sauce
  • 8 “normal” spoons of lemon juice (meant to be 2 tbsp but I like lemon)
  •  2 garlic cloves (not very well chopped – I should have crushed them)
  • Various herbs and spices: paprika, black pepper, coriander.

Method:

  • Fill a pan about 6″ with water and add one of the stock cubes and 1/2 of the soy sauce. Set this boiling whilst you make the seitan. (This is the broth that the seitan will “steam” in to cook).
  • In a big bowl, mix the wheat gluten, nutritional yeast, and spices/herbs.
  • In another bowl, mix the 1/2 stock cube with cold water, add the other half of the soy sauce, the garlic, the olive oil, and the lemon juice.
  • Pour the liquid into the dry mix and mix it about with a wooden spoon. It will clump together.
  • Then get in there with your hands and knead it. It gets really bouncy and weird. Knead for about 3 mins.
  • Cut the dough (are we calling it dough? We are now) into 3 with a sharp knife.
  • Take each piece in your palms and knead it a bit more, then form it into whatever shape you want. I went for “patties” but I guess you could make sausage type things?
  • Lower your seitan into the boiling broth, then reduce it to a simmer. Put a lid on the pan but leave a gap for the steam to get out.
  • Simmer the seitan for 45 mins, turning it occasionally. Then turn the heat off and let it sit in the broth for 10 more mins. Then take it out and put it on kitchen towel.
  • Then… use it!

This makes it sound a LOT more complicated than it is. It’s easy. It took me about 15 mins (plus the steaming time). It’s essentially: dry mix, wet mix, combine them, knead it, steam it.

Macros

I’ll be honest, I didn’t calculate it. Sorry. But seitan is obviously high in protein (the highest protein non-animal source?), and the only added fat in this recipe is from the olive oil.

The verdict?

Wowsers! I am seriously impressed (so was the dog, as you’ll see if you have a chance to watch my Insta story in the next few hours).

It looks like meat.
It slices like meat.
It has the texture of meat.
It’s chewy like meat.

It doesn’t taste like meat, but then again there is no single “meat” taste anyway, is there?

It tastes… hearty, and chewy, and of all the flavours you add to it. I guess you could make a more spicy version, or one with Thai/BBQ/Indian (etc) flavours to suit. You’d also use your seitan like meat – in a dish – so more chance to flavour it then too.

But honestly I just ate a couple of slices once it had cooled down, just like this. OK I’d just got home from the gym so I was hungry, but hand on heart I enjoyed it.

So – thank you to the people who challenged me to make seitan during Vegan Month! I’m really glad I did, and I will make it again.

Final Vegan Month round up post to come tomorrow. It’s been fun!

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist with 13 years experience in writing content and direct response copy for the fitness industry. Get in touch via Facebook, by sending a message here.


My Vegan Month: 2 Weeks In

November 12, 2017

Week 2 (well, 12 days) of my “go vegan for a month” adventure has sent me a couple of challenges: hormonal, and social. The first was difficult at the time, but very short lived. The second was absolutely fine, thanks in part to understanding and thoughtful family members. But it did also go to show that eating vegan doesn’t have to be a drama.

I wrote about the hormonal challenge here, but had some helpful advice from vegan female friends. A couple of them said that they use big field/Portabello mushrooms for a more “meaty” texture if they ever crave that kind of meal. And one said that eating a vegan diet has actually helped to settle the ups and down of hormonal food cravings. So perhaps mine were just habit?

Regardless, I felt completely fine within a couple of days, and haven’t had any cravings for red meat or eggs (the culprits!) since.

Today was my first social event as a vegan (on day 12 of the month… clearly I lead a thrilling life packed with brunch dates, lunch dates, cocktails, the pub, and going out for dinner…)

My sister got home yesterday from a few weeks away doing charity work in South Africa (BTW you can donate to the cause here). So today, we all got together for Sunday lunch. Sunday lunch = roast, right? But vegans don’t eat roast chicken. Or the roast parsnips which were done in the chicken fat. Or the stuffing balls. Or the little sausage things. Nor do they eat Yorkshire puds (do they? I wasn’t sure, so I didn’t). And they sure as shit don’t eat homemade pear and almond tart, or homemade honeycomb icecream.

However, my family very kindly cooked the roast potatoes in non-animal fat, made me a delicious ratatouille, and kept the green veg free from butter. Then they kept some of the honeycomb aside (it’s called honeycomb but it’s nothing to do with honey), and made me a poached pear in place of the pear tart.

Job done. It was delicious, I still got to eat with everyone, and… there’s really nothing more to be said about it.

Veganism doesn’t have to cause a big drama. (Thank you to my thoughtful family for making me those bits & bobs 🙂 )

What else do I have to report?

Training: still going great. I’ve actually changed my split recently, so frequency is higher. It’s been a while since I trained this frequently. But I’m recovering fine and training at a good intensity. I do have DOMS but I don’t think that’s to do with the vegan diet (?) I think it’s just from the volume, frequency, and intensity of training.

Hunger: I have felt hungry this week, but not much. And I suspect it’s because of the training. I’m always hungry anyway regardless of what I eat!

Cravings: apart from the hormonal ones, none. I’m really surprised about this. I wonder if it’s a case of fewer options = less food focus? I know I can’t have XYZ food, so I just don’t bother thinking about it. (My bodybuilder-prep “training” is probably coming in useful here).

I found Robert Cheeke’s “Vegan Bodybuilding & Fitness” in my massive book collection, it’s something I was sent to review on this blog back in 2011! (Cringe at my 2011 posts!) I’ve no idea if the info is outdated, or what the author has to say about bodybuilding and veganism in 2017. But I had a read back through the nutrition sections. These lists are useful – they’re online at Robert Cheeke’s website (he’s the author of the book).

Vegans/nutritionists – is this info complete and up to date? Would you add anything? (I’m aware that 7 years is a long time in nutrition!)

OK, I think that’s my update. I did intend to bake today but ran out of time. I’ll do it in the week and let you know how it turned out. I’ll be using Protein Pow’s pea protein baking/cooking mix. I want to make some kind of banana bread, or protein bars. I will make it up as I go along, and see how it turns out. My approach to much of life, tbf.

Bye!

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist with 13 years experience in writing content and direct response copy for the fitness industry. Get in touch via Facebook, by sending a message here.


My Vegan Month: One Problem With It Being “A Month”

November 10, 2017

Just a quick mid-week update today, because I hit a bump in the road on my Vegan Month adventure. I could have predicted it: after all, doing “a vegan month” will inevitably mean contending with a month’s worth of hormonal peaks and troughs.

Yesterday (and today) have been a trough.

I did wonder (in my intro post) whether the time around my period would lead to any cravings for meat/iron rich foods/fattier foods. It’s common knowledge that most women gravitate towards certain foods just before or during their periods. For me, it’s never been chocolate (sorry to shatter the cliche). But I definitely crave red meat, oily fish, and richer/fattier foods in general.

I’m no nutritionist, and this is totally a n=1, but I guess my body is asking for more iron (?), more calories (?) (fats being the most calorie-dense macronutrient), or… something. I dunno. But I physically crave red meat and even organ meat (sorry, vegans!) at this time in my cycle. It’s not just a vague “ooh I quite fancy that”. It’s a sudden physical need.

Anyway, all of that is to give context of how I usually feel, and to say that I went into this Vegan Month wondering if I’d get my usual cravings (and – if so – how I’d cope).

Well, yes, I did. Last night I did a pretty hefty pull session and was very hungry when I got in. I cooked my tofu and veggies in spray oil, and had that with the lentil “pasta” above. But even as I was making it, I knew it wasn’t what I really needed. I wanted beef mince with that pasta. Or even an egg stirred in or on top. Meat. Eggs. Egg yolk. Red meat.

Sigh.

What I don’t know is how to “replicate” what I need via vegan foods. I’m pretty sure I’m getting enough iron, B Vitamins, and everything else. I really do eat a wide variety of foods. Was it habit? Who knows.

So today I made an extra effort to make my meals super-tasty with herbs and spices etc. And I upped my fats a bit, and made sure I got them from “useful” sources (like the Omega Oil I’m using whilst I can’t have fish oil) rather than…er…vegan protein bars 😉

That’s my quick update. Kind of something and nothing really. But if any vegan ladies are reading – particularly those who haven’t been vegan their whole adult lives – I’d love to know if you crave particular foods around your period, and what vegan foods you turn to?

Ooh! Another question. I’m giving blood next week and had a sudden thought  – are any of the snacks at the “post-donation sit down area” vegan?! THESE ARE THE IMPORTANT QUESTIONS, PEOPLE!

Proper update coming on Sunday as usual!

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist with 13 years experience in writing content and direct response copy for the fitness industry. Get in touch via Facebook, by sending a message here.


My Vegan Month: 1 Week In

November 5, 2017

It’s not quite one week in to “World Vegan Month”, but Sunday seems a good day for a round up.

In case you missed it, I’m “going vegan” for the month. I’ve gone into this with no preconceptions, no expectations, and no particular concerns. So these round up blog posts will simply be what’s on my mind, and what (if anything) has surprised me about being vegan so far.

How have I felt?

Surprisingly, no different to usual. Hunger and appetite are about the same. If anything, I feel less hungry – more balanced – than eating my usual foods. I don’t know if this is an increase in fibre, or food volume? I should point out that I haven’t done a complete 180* in my food choices here. I was already eating a “good diet”, of “mostly whole foods”, with almost everything prepped from scratch by my own hands. I already ate a lot of veg, quite a lot of pulses/lentils.

So what’s changed?

Well, obviously no meat, fish, or eggs. I didn’t eat much dairy anyway (for some reason it makes me a bit queasy these days). But of course there is a bit of dairy in things like sauces, chocolate, dressings etc.

Snacks and “quick grab” foods are more difficult

The few times I have felt hungry have been the times I’d typically grab a quick “something”. Doing that is much more difficult as a vegan, it turns out. Maybe not once you’ve got used to it, I suppose. But where I might make myself a quick protein mugcake (EGGS!), or some scrambled eggs (EGGS!), I’m now left opening and shutting the fridge door thinking: “hmmm”.  There are plenty of things I can snack on, of course. But at this stage in my vegan adventure, I can only think in meals. (Thank you to Bulk Powders who gifted me a box of their Chocolate Coconut vegan protein bars which have been my sweet treats!)

Protein is a little harder to hit

It’s not difficult to eat protein as a vegan – plenty of plant sources have decent protein (tofu, pulses, lentils) and of course there is trace protein in pretty much everything. But it’s more difficult to – say – bump up a meal by 20g protein. Because vegan protein is tied in to other macros. So I have been having more servings of protein powder than usual (thanks again to Bulk Powders for this vegan protein powder!)

You have to rethink “meal construction”

As an omnivore, you tend to think of your macros separately. “OK, for my carbs I’ll do potatoes…. I’ll have chicken with that for my protein, and if I need any fats in there I’ll put some butter on top.” Or whatever. A bit more creative than that, but you get the idea. You can’t do that with vegan foods, because (as mentioned), the macros are all attached. So I’ve been trying to find higher protein versions of “carb” foods – like these pasta shapes (made from lentil flour and green pea flour), so then I can just have a veggie sauce on top and the macros are pretty decent.

Food shopping is eye-opening

I did a late night dash to the supermarket on the 1st, because I realised I didn’t really have enough food in the house to create a vegan meal. It was eye-opening. I realised how people must feel when they first embark on a “healthy eating plan” for the first time. All of a sudden, entire sections of the shop are off limits or completely redundant. You have to scrutinise labels (who knew that not all Quorn products are in fact vegan? Not me!) The shop took ages (see “scrutinising food labels”) but by the end of it my trolley was pretty sparse.

Question of the week

What is creatine? I mean, what is it actually made from? Is it… vegan? (I hope so! If it isn’t, please let me down gently!)

Um… what else?

  • Gym performance is absolutely fine. I’ve had a wicked week’s training actually.
  • My guts are fine, thank you 😉
  • Sleep is fine/no different.
  • I haven’t craved/been hungry for/missed anything in particular.

Recipe

I will be using Fitproclientrecipes during the month, to try a whole load of new meals and snacks. I’ll report back.

For now, I will leave you with a recipe I’ve just made up on a whim. I call it Curried Cauliflower & Tofu, because that is what it is.

Ingredients:

  • 20ml oil
  • 400g raw cauliflower, chopped
  • 400g firm tofu, water pressed out
  • 200g tomatoes, chopped
  • Spinach (as much as you want, it will wilt away to nothing anyway)
  • 1 lemon (grate a bit of the rind, and squeeze all of the juice)
  • Garlic paste or fresh garlic
  • Fresh coriander
  • Cumin seeds
  • Turmeric powder
  • Red chili flakes or fresh chili
  • Ground black pepper
  • You could put more herbs/spices in if you have them – I don’t)

Instructions:

  • Heat the oil in a heavy pan (lidded one)
  • Put in the cubed tofu and all the herbs/spices apart from the fresh coriander
  • Let the tofu brown a bit (you won’t be able to tell, because turmeric makes everything yellow, including my fingers, my kitchen surfaces, and my utensils)
  • Add the lemon rind, tomatoes and cauliflower
  • Put the lid on the pan and let it cook away
  • Add the lemon juice & spinach, turn the heat down, and leave it.
  • Put the fresh coriander on top when it’s done

Macros per 1/4 of this recipe:

  • Cals 193
  • P 15
  • C 8
  • F 12

So. There’s my rather underwhelming update after 5 days as a vegan! Let me know if you have any questions (or suggestions).

I’ve got some interviews with real actual (as in permanent!) vegan athletes lined up, as well as more recipes, review of vegan protein products, and anything else that comes to mind! Requests are welcomed.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist with 13 years experience in writing content and direct response copy for the fitness industry. Get in touch via Facebook, by sending a message here.


My Vegan Month: The Start

November 1, 2017

So, I’m “going vegan” for a month. This month, specifically.

Back in September, I got a press release informing me that November is World Vegan Month. “Hm,” I thought, as a fledgling idea popped into my brain.

Eat vegan for World Vegan Month.

And then – because I’d about it – I basically had to see it through. Because that’s how my brain works.

I’m going to post a lot about this during the month:

  • what I expect/hope to get out of it
  • my worries/doubts/concerns
  • any challenges I come up against
  • tips/recipes/brilliant ideas* I come up with (*if relevant)
  • what I learn from this experience
  • whether my macros have to change and/or how difficult it is to keep them the same
  • whether or not I’ll stay eating vegan afterwards

I’m also planning on interviewing a few vegan athletes, bodybuilders, and generally sporty people so you can get some really useful and substantial advice from people who are actually real vegans!

A quick note before we go on: no, I am not a vegan. I am doing this as a personal experiment. That doesn’t mean I think veganism is a joke. I will be taking this seriously during the month, avoiding any animal products, and eating/drinking only 100% vegan. I won’t be extending my temporary veganism to leather or anything like that. (I’m not planning on buying any shoes or handbags in November anyway tbh). I will not be getting into any discussions or debates about the ethical side of veganism. It’s beyond the scope of this blog series. Please trust that I am a decent person, I care about the environment, I love animals, and I won’t even kill a wasp 😉

Phew!

My initial thoughts as my first day of veganism comes to a close.

These are in no particular order; I’m really tired and want to get this post up.

  1. If you haven’t prepared for veganism, you won’t have much to eat. Obvious, perhaps, but I discovered this by lunchtime today. Breakfast was barely different to normal (my usual “protein porridge” but without the splash of liquid egg whites, and with a vegan blend protein powder instead of whey. I use this vegan protein powder from Bulk Powders – who kindly sent me it in support of this blog series. I will do a review another time). If you’re going vegan, go food shopping first, and cook up some beans and pulses!
  2. It is more of a challenge to eat protein (than on a non-vegan diet). This is because vegan proteins are all “connected” to other macros. So if you just ate chicken (say), that would be mostly protein with a tiny bit of fat. White fish would be basically pure protein. Egg whites are also pure protein. But there seem to be very few pure protein sources from plants. Most of them are also quite carby. This is fine, it just means you need to think a bit differently about meeting your macros.
  3. Food shopping is an eye opener. I dashed to Tesco after training tonight, because I had no vegan food ready for dinner. Shopping for vegan food really made me realise how people might feel when they first start “eating healthy”. You have to think hard about everything. Read labels. Compare things. My subsequent vegan shopping trips will be much faster, but this one took ages! And even things you assume are vegan – like Quorn – are not, unless specifically labelled as such. There were vast areas of Tesco that were totally irrelevant to me as a vegan shopper. Most of it, actually, apart from the fresh fruit and veg part.
  4. Thank god I really like vegetables, salad, and fruit.

Here are the questions I hope to answer by the end of this vegan month:

  • did I feel any healthier eating 100% vegan?
  • am I sleeping better?
  • has my body changed at all (composition and/or size?) I’ll be weighing myself and taking waist measurements
  • is my training performance affected at all (better/worse)?
  • do I feel hungrier?
  • how easy (or not) is it to hit my normal macros? and, if I can’t, how do I feel/perform/look on the new macros?
  • what kind of recipes/meals do I end up cooking, and will I keep any of them in my regular diet?
  • will I carry on with all or any of my vegan food choices after 30th November

Right, I’m going to bed!

I hope you’ll find this interesting. If you have any questions, or want me to focus on anything in particular, please leave a comment (or contact me on Facebook or Insta).

Also… if at any point you realise that I’ve totally screwed up and eaten something that’s not actually vegan, please for the love of God tell me gently. I don’t think I can take it! 😉

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist with 13 years experience in writing content and direct response copy for the fitness industry. Get in touch via Facebook, by sending a message here.


A New Sport Every Month: Roller Derby

September 29, 2017

What’s got 8 wheels, a gum shield, and a witty pseudonym?
A Roller Derby athlete!

Yep, I did Roller Derby.

I’ve decided to try one new sporty thing every month. Partly to stop my training from getting stale, partly to meet new folk, and partly for the LOL factor.

Because we all know I’m no good with:

– falling down (or prospect thereof)
– jumping/moving both feet off the ground at the same time
– any form of agility

September’s A New Sport Every Month was pretty funny (…mostly for the instructors…)

What Is Roller Derby?

Just about the further thing from my comfort zone that you can imagine.

No But Really, What IS Roller Derby?

Roller Derby is a contact team sport on roller skates. Two teams of five players skate counter-clockwise around a track, during “jams” (point-scoring bouts) that last up to 2 minutes.

One of each team’s five players is the “jammer” who can score points. The other four are “blockers” – defensive/offensive players whose role is to block the other team’s jammer, and to protect their own jammer so she can lap the other team to score.

Two things really appealed to me about Roller Derby.

1) It originated as a female-only sport, and men’s teams are a much more recent thing. Roller Derby is closely tied up with themes of feminism and body positivity and, at entry level, it’s an amazingly encouraging, empowering sport for women of all shapes, sizes, ages, and fitness levels.

2) The names. I mean, come on. At my trial session I met Demi Lition, Hellen Degenerate, and Brute 66. In teams around the world, you’ll find Brazilian Whacks, Tess of the Derbywheels, and Nancy Raygun.

Roller Derby has been around since the 1940s, but fell off the radar until recent years. It’s enjoying a massive surge in interest now, so when I realised we have a local team, I signed up for the Open Day.

I didn’t get to actually play (that would have been asking way too much of my first hour on skates!) But I learned some of the basic skills: how to fall (various ways!), stop, speed up, and turn. We got to watch the Rec League in training, and then saw the main competitive team practising.

I asked Demi Lition, Founder of Kent Roller Girls, to tell you more. about Roller Derby.

Who is Roller Derby suitable for?

Pretty much everyone. You don’t need any experience or fitness level to start, and there’s no particular shape or size of person it suits best. You just need to be prepared to fall over a lot!

What does basic, entry-level Roller Derby consist of?

Most teams run a variation of beginners sessions. These can be a course over a set number of weeks, or continual drop-in sessions. My team – Kent Roller Girls – runs a recreational league. Skaters can join at any time with any level of experience, and we will teach you everything you need to know. You can take as long as you want/need to learn the skills, before getting to the level of playing games. Our rec league needs absolutely no experience whatsoever to join! Just the willingness to learn something completely new

Can you do Roller Derby as exercise/training and never compete (if you want)?

You can indeed! Recreational teams are great for this. There’s no pressure on skaters to compete, and you can focus on the fun side of the sport and of skating. There’s a place for everyone in the sport.

What does Roller Derby do for a body?

Roller Derby is all about the bum and thighs! (Nic: I concur! I “do legs” twice a week but the day after trying Roller Derby, my adductors, abductors, and glutes were sore!) You spend the majority of your skating time in a stance known as “Derby stance” – a slight squat position – which you definitely feel when you start skating! You build a lot of power in your legs to get yourself around that track. And as you make your way towards actually competing you need to be able to skate at a certain speed for a length of time which really helps with improving cardio.

Roller Derby has done more for my body confidence than anything else ever has. And a lot of people will say the same. It’s a sport for everyone, no matter what body shape, and we’re all as valuable to the team as each other. We all have our strengths based on our sizes and we all learn how to use them to our advantage. I’ve gone from hiding in baggy shirts and tracksuit bottoms, to wearing shorts in front of crowds of people. I hadn’t worn shorts in public for 15 years!

Thanks, Demi! :)

Go and visit Kent Roller Girls’s website or KRG on Facebook. Where is your local Roller Derby team? Why not look out for an open day, or pop along to their Rec League to give it a go.

Do you do Roller Derby? I’d love to hear about it!

Thanks to Kent Roller Girls for the open day 🙂

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist with 13 years experience in writing content and direct response copy for the fitness industry. Get in touch via Facebook, by sending a message here.


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