Cardio and Agility Sports Training/Roller Derby

                “Off Season" is the perfect time to work on your endurance and footwork off skates. Here is a way to work your cardio and agility 3x a week to keep you fit and on your toes during a break.  Take one workout from each category and mix it up. Try to do each day at least once a week to get all types of training in.

               I tried the agility workouts on skates and most can apply. There are a few variations you would need to do in order for them to work, but its still a great way to get your feet moving quicker.

Endurance: On treadmill, elliptical or outdoors running or skating. Each cardio workout should take 20-30 minutes. Make sure to warm up for approximately 5 minutes before hitting the harder intervals.

Day 1: Straight endurance: Keep your heart rate at a steady 68%-82% max heart rate for 20-30 minutes. NO stopping for breaks. Pick a pace that you can work with for a longer period of time.

Day 2: Interval Training: Alternate 2 minute intervals (the longest your jam will be), at 70% max heart rate and 85-90% max heart rate. This is a run/walk interval. You should be able to get at least 6-7 intervals in a 30 minute training session.

Day 3: Power Training: 1:2 minute ratio intervals: Work your 1 minute intervals as hard as you can around 90% of your max, with a 2 minute rest/walk of a 65-70% max heart rate. As your body gets warmer and your adrenaline builds, which it will, your max will get stronger and quicker. Never underestimate your power. Add more resistance to the elliptical, more incline to the treadmill or more speed to your run/skate. Do whatever it takes to work as hard as you can for that 1 minute. You should be able to get at least 8-9 intervals in a 30 minute workout.

Agility/Footwork: These workouts should take no more than 12 minutes. Perform each interval 3-4 times. 

Day 1:

1.      Quick Grapevines/Karaokes back and forth 1 minute intervals.

2.      Quick steps or slides right and left. Go about the length of the track side (inside to outside of track) and back. Keep your hips, knees, feet forward when doing this. 1 minute intervals.

3.      Gallops side. Use your power foot, steering foot theory by keeping your right foot forward while the left foot is facing left (inside line) and gallop to the inside line. Then galloping to the outside line you would turn keep your left foot facing forward and turning your right foot toward the outside line. 1 minute intervals.

Day 2: Ladders: If you don’t have a ladder, imagine one J Repeat each exercise once then repeat rotation 2-3 times. You can increase your time to 1 minute intervals.

1.      1. Run in each square forward, then turn around and run forward again. Both feet should go in each box. Repeat 30 seconds.

2.      2. Run forward to the end, then run backwards. Both feet in each box. Repeat 30 seconds.

3.      3. Facing sideways: Side step each foot into each box to the left, return to the right. Repeat 30 seconds.

4.      4. Facing forward: Side step inside the box with both feet then outside to the right. Repeat going to the left on the next box. Keep moving forward till you hit the end. Turn around and repeat for 30 seconds.

5.      5. Facing sideways: Cross over into each box. One foot per box. Go the right, then repeat going back to the left. Repeat for 30 seconds.

6.     6.  Facing forward starting on the left outside of the ladder: Crossover left leg into the box, right leg out of the box then step left next to right. You should be out of the box at this point. Repeat crossing Right over left into the box, then left out and then right out.  Repeat 30 seconds.

Day 3: Line Drills: Imagine a line or use a crack in the ground. Perform each exercise then repeat rotation 2-3 times.

1.      Side step back and forth over the line. Try to keep your head up and stay in derby low the whole time. Repeat 30 second.

2.      Hop one foot over the line keeping your inside foot up before switching to the other side. Repeat 30 seconds.

3.      Hop both feet over the line back and forth. Repeat 30 seconds.

4.      Face the line: Step on the or over the line Right, left then step back behind the line right left. Repeat 30 seconds. Then Repeat starting with your left foot first.

5.      Crossovers or drunken sailors: Standing beside the line with the line on your right side: Cross step left leg over right passing the line, (you should now have the line on your left side) then cross step right leg over left crossing the line.  Repeat 30 seconds. You can do this slower and work on your deeper crossovers or you can do these quicker and work on your grapevine/karoakes.

Work on form and precision before working on speed. It is better to get the footwork down properly than try to go fast and cut corners.

Stay fit,

Michbehavin’ .5 pint

Written by : Michelle Rotell

Owner/Personal Trainer Sweat Cardio and Yoga

Training Coordinator/ Wine Town Rollers

Waterproof Mascaras that can Endure Any Workout!

I sweat for a living and for my sport. I have been wearing waterproof mascara since I was 17 years old and I won't mention how old I am now, but its been a long time. I don't wear a ton of makeup but I feel like a little bit of foundation and mascara makes me feel like I am ready to take on my day.
I have found that there are only a few mascaras that live up to their claim of being "waterproof". I don't mean just a little but when you sweat as much as I do as a fitness instructor and while playing roller derby, I need something that is actually "waterproof".
Some people may be looking for a durable waterproof mascara for a different sport or maybe they cry a lot, but either way, it is extremely embarrassing to think you are still made up but come to find out you look like you got punched in both eyes.
So, the test has been taken. I have been trying a multiple of different waterproof mascaras, and have had others helping me with this experiment as well.
Many brands say they won't run down your face but I beg to differ. I have taught many classes and continue talking to my students afterward.  I finally get to a mirror and see that I have raccoon eyes and extra mascara all over my face. And why doesn't anyone ever tell me?  
With the sweat that we spill from our faces doing hardcore spin classes and Zumba, plus playing roller derby and many others that are runners, swimmers or any other reason you may sweat a lot, we need a mascara that can withhold and tornado coming out of our faces or a mamas cry when her son gets married.
I rated them on a scale from 1-10 (1 least favorite, 10 the best)
Here are some of the results:



Avon Wash off Waterproof: I used this mascara for over 6 years straight and it always held up. The last couple times I have bought it, it has not been the same. This is what led me to this recent experiment and now my blog. Maybe they changed the formula but I had to go through a few mascaras till I found the one I liked. It used to be a 10 for me, but now it is a 4 out of 10.



L'Oreal Paris Voluminous Million Lashes: This mascara seemed to work pretty well the first time I used it, but it didn't hold up to a true spin class or more than a couple workouts. I would say this was one of my least favorite. I give this one a 3 out of 10.

Although this one  worked the first couple times I used it, it clumped up in the bottle very quick and wasn't waterproof after a few times. I would give this a 5 out of 10.

This one was recommended to me by a derby girl. She said it always works for her and she needs to use a really good make up remover to get it off. She gave it an 8 out of 10.

Great Lash help up pretty well. I rub my eyes when the sweat is running down my face, so I am a little harder on my mascara than others. A few of my fellow instructors recommended this mascara, so it must be better for others than me. All 3 ladies that recommended this mascara gave it a 7 out of 10.

Ok. I had to splurge to see if any of the high priced department store brands to see if that made a difference. I left my spin class and I had makeup all down my cheeks. I would give this one a 4.

Ok, Here is a winner!!! Maybelline VolumExpress Waterproof Mega Plush held the test of Spinning, Roller Derby and a shower. I had to use my makeup remover pretty strong to get this off and that is how I like it! I give this one a 9! The reason it is a 9 and not a 10 is because you have to put on at least 3 coats to make your lashes look really full. 

This is the 10! Maybelline VolumExpress Waterproof Colossal stood the true to test of sweat, tears and shower and makes your lashes look full and lengthy. It last a long time in the bottle, doesn't dry up and is only $7.99. 

I would love to hear your feedback on this blog. I know it is not a traditional blog that we would do, since it is not about fitness directly. But so many of my students and colleagues ask me what mascara to use, I felt that this was an important topic to cover.
Stay fit, Be well, and in this case, Feel good, Look Good,
Michelle Rotell
owner Sweat Cardio and Yoga
www.sweatcardio.com
951-302-0088

Ankle/Back/Abs All Athlete Workout /Roller Derby Preventing Injuries

 Ankle/Back/Abs  All Athlete/Roller Derby Workout- Preventing Injuries

These workouts should take no longer than 10-15 minutes. I recommend doing these workouts on your off skating (training) days, however they will not hinder your skating at all if done before or after your skating sessions.

Day 1:
Ankles: Draw your ABC’s with each foot. Capitals or lower case are fine. Whatever mood you are in. One foot at a time or both at the same time is fine too. Once you feel comfortable, this exercise is better done with your skates on to get your ankles even stronger.
Calves: Calf raises. Hold on to a wall or chair, lift your heels off the ground to its highest point and hold for 3 seconds. Lower back down. Perform this exercise 20 times and progress each week by 10. Holding dumbbells on each side if available and balancing calf raises are a more advanced move and would be another option. Example. Week 1: 10 calf raises,  Week 2: 20 calf raises, Week 3: 30 calf raises  and so on…By starting at 10 you will know how many weeks you have been doing your workouts and will see how much stronger you are.

Abs: 1. Crunches: With your knees up, and your hands behind your head, perform 20 crunches up and down.  2. Bicycles: With one leg extended out and the other bent toward your chest (off the ground), twist your opposite shoulder (not elbow) toward your knee. Alternate twists and legs back and forth slowly 20x. Work your way up to 3 sets of each exercise. Crunches and bicycles could be performed with your skates on after you do your ABC’s.

Back: Stand in derby low, with or without your skates on for as long as you can. Keep your chest up, abs in, and arms in front of you. Count your seconds. Each week increase your time by at least 10 seconds. Repeat this exercise 5x.

Day 2

Ankles: Repeat Day 1: Draw your ABC’s with your feet.

Shins: Toe taps. Toe tap 20x one foot at a time. Repeat 3 sets of 20. Performing these with skates on will make your shins and ankles even stronger and prevent shin splints as well.

Abs: 1. Leg Raises: Lying on the ground, raise both legs up to a 90 degree angle. Place your hands by your side or underneath your lower back. Raise your legs straight up without swinging or using momentum. Repeat 20x.  2. Russian Twists: Sit up and then lean slightly back placing your weight just above your tailbone (not on your tailbone). Hold this position and twist back and forth 20x. Work your way up to 3 sets of each exercise. These exercises could be performed with your skates on after you do your ABC’s and toe taps.

Back: Supermans: Lie on your stomach. Raise your arms and legs up and hold for 3 seconds. Release down. Repeat 20x. Slowly stretch this one out into child’s pose before doing the next set. Repeat 3 sets. This exercise can be with skates on as well.

Day 3:

Ankles: Repeat Day 1: Draw your ABC’s with your feet.

Ankles/Core/Balance: These exercises could be done with or without skates, on your carpet or on the floor at home. Wearing your skates during these exercises will challenge you with your skills as well as your balance and strength. Work up to 3 sets of this routine. 

1.       Balance on one foot as long as you can with your knees slightly bent and abs tights. Repeat other leg.

2.       Hop side to side holding on one foot for 3 seconds before switching. Repeat 20x

3.       Balance on one foot, slowly bring your other leg behind you keeping it off the ground and bring it back to the front again. Repeat one side 10x. Switch sides.

4.       Toe Stop Walks  (If you aren't wearing skates you can do this in a calf raise position):  Walk on your toe stops 10 steps forward and 10 steps back. If you don’t have your skates on, you should do these in calf raise position.

5.       Toe Stop Box Step (If you aren't wearing skates you can do this in a calf raise position) :On your toe stops, step in a box to the right then to the left. Example Step R side-Step L in-Step L forward-Step R forward-Step L side- Step R in- Step R Back-Step L back.

Written by: Michelle Rotell

owner Sweat Cardio and Yoga
www.sweatcardio.com

Certified Personal Trainer

Training Coordinator Wine Town Rollers

 

 

 

Prevent Knee Injury in Repetitive Motion Sports-Rolling/Stretching/Training

 We need to train specifically for strength and power in our legs. We can prevent injury by cross training which is working your opposing muscles we work all the time. For example, strengthen  your lower back as well as your abdominal muscles. Twisting and leaning are integral movements in roller derby. Incorporate side lunges and curtsy lunges to strengthen the areas needed.  

Repetitive motion puts high stress on one area and can cause imbalance in your muscular structure as well as your skeletal structure. Tight muscles can pull bones and ligaments in one direction and loosen muscles not being used as frequently. We need to lengthen specific muscles and strengthen others. 

Lengthening your IT band and strengthening your Vastus Medialis and inner thighs are key to knee injury prevention.

First, rolling or lengthening your IT (iliotibial) Band  is key. Here is a great stretch for your IT band as well as how to roll it.

Roll Slow. Make sure to hold it in the areas that you feel pain till the pain lessens. You then move on as you roll the entire side. You should not be rolling consistently up and down your leg.

With your legs crossed and folding forward, lean slightly to the outside of the base foot to create a better stretch on the outside of your hip and down to the back of the knee. 

If your IT band is tight which is caused by repetitive forward motion, there is tension on your knee. The IT Band connects from the hip to the knee, therefore pulling your knee outward and putting unwanted and uneven pressure on your knees and lower extremities.

With a tighter IT Band comes pulling of the inner thighs; primarily your Vastus medialus muscles (inner muscle of your quadriceps) and Gracilis muscles (inner thigh). 

We need to make sure to strengthen all areas of our quadriceps but this muscles is not only neglected but really hard to trigger on its own. 

To strengthen the Vastus medialus and gracilis muscles, here are a few exercises.

Perform a wall squat with or without a ball on your back making sure your legs are at a 90 degree angle. Then take another small ball and place it between your legs and squeeze it slowly. Repeat multiple times till you feel a strong burn. Stand, recover, then repeat set 2 to 3 more times.

Curtsy Lunges. Alternate curtsy lunges from leg to leg. If you can push off with inside of your front foot you will feel more work being done to your medialis. Repeat 10 to 15 repetitions on each side. Rest and repeat 2 to 3 sets.

Side Lunges. Make sure your knees are over your heals when stepping out. When pushing back to center, it is imperative that you place most of your weight on the inside of your power foot in order to get the proper stengthening in your vastus medialus. This will also fire up your glutes, hamstrings and obliques. 

Tradition is to train as we play, but it is important in order to keep balance in our bodies to work out bodies at least once a week in the opposite manner. For example in roller derby, we need to make sure to work our right side as much as our left side. Skate non-derby direction when possible. If  you are a cyclist, make sure to do lateral movements such as skaters and back lunges for your hamstrings. 

Make sure to work at your own pace, but you will see your performance increase in your specific sport or just in your daily lives by making sure your body is aligned properly. 

You may even notice your lower back or neck have less stress as you become more balanced. Your whole body will become more balanced and will reflect on other areas of your body and life. 

Written by: 

Michelle "Michbehavin" Rotell

Owner Sweat Cardio and Yoga

www.sweatcardio.com 

Sweat Cardio & Yoga - 2015 Promo

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Stretches for runners and other athletes!

Everyone needs to stretch!! Young, old, athletes, sedentary and everyone between!!
Our bodies conform to the movements we repeat. Our muscles tighten up in areas we over work or loosen to compensate for other tight areas. As we sit at a desk all day long, our hamstrings (back of the thigh) and our hip flexors (front of the hip) become tight. These are the areas that are contracted all day long as we sit. We need to stretch those areas to ensure that we are not over compensating with our backs. They will start to round and put pressure on your upper and lower back. These areas need to be strengthen.
Runners and cyclist are moving in a repetitive forward motion sometimes for over an hour to 2 hours at a time. Some even more. Our IT Band or Iliotibia band becomes tight and inflamed as the

Gracilis and Sartorius (inner thigh muscles) become lose. This Runner's or Cyclist Knee is caused by over use and not strengthening the opposing muscles.

As we age, our hips and glutes become tight as well. In this case, our bodies need to stretch them to prevent other injuries.
Other benefits of stretching:
Relieves pain
Increases  energy levels
Increases flexibility
Give you better range of motion of the joints
Increased circulation of blood to various parts of the body
Relieves stress and increases relaxation
Can enhance coordination
Improves structural and muscular posture
Makes you feel better!

Here are a few of the basic stretches you can start with.

IT Band and Back

Groin, Inner thigh, Glutes

Quads, Hip Flexors

Hamstrings, Lower Back

Glutes, Piriformis  Hip Flexors

Sweat Cardio offers Morning Stretch classes Wednesdays and Fridays at 8:15a. They are all stretches with out the yoga involved. It is for all levels and focuses on all body parts including the smaller joints and muscles such as wrists and ankles. If you do not live in Temecula, Ca search for your local Yoga studio. You can ask if they offer stretch classes or Yin Yoga as another form of stretching.

Written by Michelle Rotell
owner: Sweat Cardio and Yoga
Check out our full class schedule at www.sweatcardio.com

You Get What You Work For- Motivation

You want results?? You want to be lean and strong?  You want to be successful? You want a great job? You want to be the top of your class?

 

                                                           You have to work for it!!

We all have dreams, goals, aspirations. But are you willing to work for it? You can already be smart, or strong, or have talent, but if you do not use it to your full potential and work for what you want, you will only go as far as you put toward it.
Make small goals and take baby steps to your overall goals. It will help you see the light at the tunnel. One grand move is much harder to see the achievements, but for every A or every pound, celebrate!!
Give it your all. Give it your passion. Give it your full heart. Give it your 100% and it will pay off.
You can do this!!!

Written by:
Michelle Rotell
Trainer, Instructor, Motivator, Owner
Sweat Cardio and Yoga
www.sweatcardio.com
follow us on facebook www.facebook.com/sweatcardio
and Instagram  @sweatcardio

Meet us at the Barre..Sculpting and Toning

Glutes, Core, Calves, Hamstrings and even arms. Great way to tone and strengthen at Barre Sculpt

 Barre Sculpt is a great way to sculpt your body in a non-impact smooth flow for the body kind of a way. Barre Sculpt is a combination of slow repetitive ballet moves, and yoga and pilates forms along with tucking your hips and tightening your core. Each class incorporates, a yoga flow at the beginning as a warmup along with some upper body strenthening using light weights or no weights with very small repetitive movements. This technique gets deep into the muscle tissue and helps strengthen as well as tone the muscles. Adding muscle tissue helps to lean out the muscle as well as burn fat during class and hours after as well.
After the warmup and upper body segment, the instructor will move into the Barre portion of class.  During this portion you will find plies, releves, leg lifts, pelvic tucks, squats, chair poses, bridges and much more. Here is where you will feel the wrath of the barre. Movements are very small and controlled with a lot of repetition.
After the multiple sequences of Barre movements, you will move into an abdominal section. During this time, you may still be using the barre, such as the picture above. Pilates based exercises may be incorporated as well to get all muscles surrounding the upper, middle and lower section of your abdominals and obliques. As well as your glutes, hips, and inner and  outer thighs.
This class is for all levels, but we won't lie and tell you that you won't be a little sore for a few days. When first starting out, please take your time and take breaks if needed. Do not compare yourself to the veterans of this class. They started out as a newbie at one time too. You too will be as strong as you see they are soon. Use their experience to motivate you and to watch their form. Let the instructor know you are a beginner, which they will always ask if there are new people in class, and they can also give you modifications if needed.
Results will start to show after just 2 weeks of this class if you are taking it at least 2-3 times per week. These results may vary depending on your nutritional intake, but you will start to see your strength increase as well as your buns and core get tighter. 

Flexibility and strength all in one class.

Sweat Cardio offers Barre Sculpt, Mondays 11a, Tuesdays 4:30p, Wednesdays 4:30p, and Saturdays 10:30a.
Check out our full class schedule for other classes we offer or to sign up for the next class at www.sweatcardio.com 
We offer drop in rates as well as memberships. We would love for you to come Sweat with us!!

Written by:
Michelle Rotell
owner Sweat Cardio and Yoga
951-302-0088

Sculpting Your Body to Burn Fat

Chisel Mondays 10a and Fridays 9a with Tristan Haller

       Muscle is a wonderful thing. We should cherish it, sculpt it and feed it. It helps us in so many ways. It supports our bones and makes them move in so many ways. It gives us shape and form. It gives us flexibility and means to change our range of motion and flow. It helps us burn calories and fat if fueled properly.
      We need our muscle to survive. The myth that lifting weights will make you "big and bulky", is just a myth. It is HOW you lift weights that will define your physique. Most women want to look lean and healthy. They workout to feel great mentally and physically. Some will "diet" or "cut calories" only to lose weight with out exercising. This is a big mistake. We need to maintain or increase our lean muscle mass to help us burn more calories, so we could consume more calories, and make sure we are not atrophying the muscle we already have.
       Lifting weights at a slower, more controlled pace with a medium sized weight and at about 15 repetitions per set would be the best way for a woman to build lean muscle mass. 2-3 sets should be good. If you can do more than 15 repetitions, the weights are too light. The other theory, which could be combined throughout the week, is to use light weights at a small range of motion for a large amount of repetitions, 25-30. This is to get into the deeper, more fast twitch muscles.
       Our goal is to increase our metabolism. In order to increase our metabolism, our bodies need something to burn. We want to burn calories and fat, not muscle tissue. Therefore, we need to continuously feed our bodies with fuel (clean proteins and carbohydrates) as well as work those muscles to burn calories. Starving your body only makes your metabolism slow down to help store fat for future starvation. It is very hard, but doable to speed up your metabolism once you have tricked it into starvation mode. The key is to eat small well balanced meals throughout the day, even if you do not like breakfast, you must eat it. Drink lots of water and pick up some weights.
Your body will appreciate it. You will see results within 3-4 weeks if you are lifting or sculpting at least 2-3 times per week. Try to work each muscle group and not just focus on the ones that you "think" need sculpting. Our bodies need to be balanced and in line. Pick a lower body day, an upper body day or you can do 3 total body days. Most classes focus on the total body to appeal to the masses as well as make sure that you are getting each muscle group involved and burning throughout your workout.
There are many options at Sweat Cardio that are focused on weights and sculpting. Chisel Mondays 10a and Fridays 9a is a slower, heavier weight type class. No cardio involved. Sweat and Sculpt Tuesdays 5:30p is a combination of sculpting and weights. Buns and Guns Thursdays 6:30p has a combination of sculpting and cardio as well. Plus PUMP on Tuesdays at 9a and Thursdays at 10a is another great way to get your sculpting in, doing a circuit format of various exercises.
If you are looking for a class with lighter weights and more repetition, Barre Sculpt and Cardio Sculpt are a great option for you.

Sweat and Sculpt Tuesdays 5:30p with Kacy Hill 

Strong is the new skinny.
Make your goal in 2015 to lift more weights. Take care of your body for you.
Stay fit, Be well,
Sweat Cardio and Yoga
Article written by: Michelle Rotell
Owner Sweat Cardio and Yoga
www.sweatcardio.com
www.facebook.com/sweatcardio
951-302-0088