This week we are celebrating a milestone of 15,000 listens on this podcast!! Thank you so much for your support in spreading it around!

We have another special guest for this episode and it is Krissy Krash! This conversation focuses on muscle imbalances in roller derby and how to address them, bout day nutrition, and mindset. 

Krissy Krash (real name Kristen Adolfi)’s mission in this life has become to teach roller derby players how to become roller derby athletes. She’s been a part of Orange Country Demolition Divas, LA Derby Dolls, Orange County Roller Girls, Angel City Derby, and Team Bionic. She was in the movie Whip It as a Manson sister.

Photo borrowed from Krissy Krash's pages

If you are interested in any of the programs mentioned in the podcast:

Free 7 day build a better athlete challenge

https://krissykrash.com/free-7daychallenge-1

KCIT

krissykrash.com/12-week-transformation

Roller Derby Training Club

https://krissykrash.com/rdtc-trial

If you're interested in the Power Through the 4th Whistle fitness support group: https://www.facebook.com/groups/672566336179676/

Want to know how you can support the podcast? Visit our derby design store at https://power4thwhistle.threadless.com.  

Follow our Facebook page at: www.facebook.com/powerthru4thwhistle.  

Find us on Twitter & Instagram: @Power4thWhistle

Want to sponsor the podcast? E-mail [email protected].  

Lady Trample is a special guest on this episode!! The topic this week is Bravery. Bravery is feeling the fear and doing it anyway. Today we are going to talk a lot about responding to fear, how to combat fear, and even which risks are worth taking and which aren’t. Sports can bring out the best in people. You can learn to overcome your self doubts and fears and let your light shine brightly. You end up inspiring others whether you know it or not. But bravery can be small everyday things too. (🎼 "I wanna see you be brave...." 🎼) 

A little more about our special guest: 

Lady Trample is the founder of Chicks in Bowls. She is an exceptional roller derby jammer who started with Pirate City Rollers, competed in multiple playoffs and championship games for Victorian Roller Derby League, and recently transferred to Denver Roller Derby. She was awarded MVP at the 2017 WFTDA Championship. She played for Aotearoa Roller Derby at the 2018 Roller Derby World Cup where she was named Tournament Fan Favorite.

Want to know how you can support the podcast? Visit our derby design store at https://power4thwhistle.threadless.com.  

Follow our Facebook page at: www.facebook.com/powerthru4thwhistle.  

Find us on Twitter & Instagram: @Power4thWhistle

Want to sponsor the podcast? E-mail [email protected].  

This week's topic is BEING COMPETITIVE. Avoiding the Dance of the Doomed, Success Disease, and how having a Chip on your Shoulder can be an asset. More of a tough love direction this time. Warning: some ranting ensues! This episode addresses three types of situations and how you can get yourself and/or your team back into a competitive mindset so you can give your all and sleep soundly that night. Give a fox (a cuddly baby fox ;-) ) about being competitive.

Book reference: "The Score Takes Care of Itself: My Philosophy of Leadership" by Bill Walsh

Apologies for my cat singing in the background. lol

Thanks to Cori Lynn Photography for the photo.

We love roller derby and talking about roller derby! Talk to us!

Want to know how you can support the podcast? Visit our derby design store at https://power4thwhistle.threadless.com. 

Follow our facebook page at: www.facebook.com/powerthru4thwhistle. 

Want to sponsor the podcast? E-mail [email protected]. 

Find us on Twitter & Instagram: @Power4thWhistle

"Your team is only as strong as your weakest skater and how your league treats its weakest skaters says a lot about your league."

I heard this statement earlier this week and it's been bouncing around in my brain ever since. Sometimes leagues focus so hard on chasing a dream, a number on a website that says how good they are, that it's a challenge to bring others up with them. And then when turnover inevitably happens, they don't have the next people ready to join the A travel team. More teams are addressing this now with a mixed charter combining A and B levels in larger leagues, but many are still stuck with this problem. And for smaller leagues who will never have many people to pull from, it can mean nearly starting over anytime a handful of people have to step away at once. 

This episode is a deep dive mostly into the perspective of a small to mid-size league where I've had the most experience and the tough lessons learned along the way. I share a couple stories of skaters that have inspired me with their dedication. And I talk in depth about how we work to reach skaters of multiple skill levels and what we have learned along the way to value every individual who is a part of our league.

We love roller derby and talking about roller derby! Talk to us!

Want to know how you can support the podcast? Visit our derby design store at https://power4thwhistle.threadless.com. Check out the "I OTTER-LY LOVE ROLLER DERBY" design. :-)

Follow our facebook page at: www.facebook.com/powerthru4thwhistle. 

Want to sponsor the podcast? E-mail [email protected]. 

Find us on Twitter & Instagram: @Power4thWhistle

Debuting a new theme song for co-hosted episodes! Coach Dan and Jackie go back and forth between perspectives of coach, captain, and skater about feedback. How should you ask for it? Who should give feedback and when? How often is too much? And lastly continuing in our theme lately, how do we receive feedback without taking criticism as a blemish on our character? How can we rise above cases of poorly communicated feedback?

THANK YOU to everyone who has been sharing this podcast, it is very appreciated and is making a difference! If you haven't yet, don't forget to rate and review on Apple Podcasts and anywhere else that takes reviews.

Photo by Northland Pulp

We love roller derby and talking about roller derby! Talk to us!

Want to know how you can support the podcast? Visit our derby design store at https://power4thwhistle.threadless.com.

Follow our facebook page at: www.facebook.com/powerthru4thwhistle. 

Want to sponsor the podcast? E-mail [email protected]. 

Find us on Twitter & Instagram: @Power4thWhistle

Your overwhelming response to last week's episode on Impostor Syndrome and Perfectionism showed me how much this topic affects all of us and our mindset in training and in life. Continuing in that theme this week, we focus on how to change from a fixed mindset to a growth mindset.   

This week we delve into the FIVE TYPES of Impostor Syndrome and the biggest among them -- Perfectionism. Have you ever believed you're not as good as others think you are? Do you have trouble owning success? Do you worry about being found out to be a fraud? Does this sound like someone you know? This episode is for you. We go for a dive into the different types, where Impostor Syndrome comes from, and how to deal with it and change your mindset.

Photo by Circle City Junior

We love roller derby and talking about roller derby! Talk to us!

Want to know how you can support the podcast? Visit our derby design store at https://power4thwhistle.threadless.com.

Follow our facebook page at: www.facebook.com/powerthru4thwhistle. 

Want to sponsor the podcast? E-mail [email protected]. 

Find us on Twitter & Instagram: @Power4thWhistle

This week, I get personal about my biggest challenge, the biggest challenge for many athletes -- high pressure games where we are against a rival, a team just as good as we are, and something important is on the line. I share 4 STEPS to dealing with high pressure situations because so many of us struggle with this and we are all going to beat it together. This is how we will train to punch sharks!

The podcast I mentioned in this week's episode was the Strong Athletic Podcast with Nadia Kean (Listen to Apple Podcasts: https://podcasts.apple.com/us/podcast/strong-athletic-podcast/id1450441469).

The book I talked about was The Four Tendencies by Gretchen Rubin. Gretchen Rubin also has a podcast called Happier with Gretchen Rubin: https://podcasts.apple.com/us/podcast/happier-with-gretchen-rubin/id969519520.

We love roller derby and talking about roller derby! Talk to us!

Want to know how you can support the podcast? Visit our derby design store at https://power4thwhistle.threadless.com.

Follow our facebook page at: www.facebook.com/powerthru4thwhistle. 

Want to sponsor the podcast? E-mail [email protected]. 

Find us on Twitter & Instagram: @Power4thWhistle

Coach Dan and Jackie dive into questions like, how do you best communicate a new drill to your team who has a variety of learning styles? How do you know if a new drill is right for your team? How to you communicate the drill to your coach/captain/skater who runs practice? And we each share one of our most favorite drills we've stood by over the years. 

Photo by Northland Pulp

We love roller derby and talking about roller derby! Talk to us!  

Want to know how you can support the podcast? Visit our derby design store at https://power4thwhistle.threadless.com.  

Follow our facebook page at: www.facebook.com/powerthru4thwhistle. 

Want to sponsor the podcast? E-mail [email protected].   

Find us on Twitter & Instagram: @Power4thWhistle

How can we keep roller derby a happy place for ourselves and those around us? You know when the vibe is off at practice. It's kinda funky and you all can feel it without even talking about it. Today I go into THREE WAYS that YOU can impact the atmosphere at practice, in your happy place, where all the derby happens.  

We love roller derby and talking about roller derby! Talk to us!  

Want to know how you can support the podcast? Visit our derby design store at https://power4thwhistle.threadless.com.  

Follow our facebook page at: www.facebook.com/powerthru4thwhistle. 

Want to sponsor the podcast? E-mail [email protected].   

Find us on Twitter & Instagram: @Power4thWhistle