Roller derby rocks as after-dark sport for moms in Philadelphia suburbs

These are the Pottstown Roller Derby Rockstars – quite possibly the only league in America devoted to this high-speed and serious-contact sport, in which the skates don’t start spinning and hip checks and elbows don’t start flying until the kids have been tucked in and read their bedtime stories.

Most of the 38 women in the fledgling league are moms, four of them with twins, and in their 30s and 40s, a decade or two older than the iconic bad-ass roller girl.

“This is why I do this – I never get out of the house!” said Allyson Coffin, a slim blond who goes by the name Ally Avalanche and raises an 8-year-old, a 5-year-old, and 2-year-old twins – all boys – and works from her Berks County home. Before last summer, her skating experience had consisted of occasional kid birthday parties.

“I needed something for me,” Coffin said after practicing her team’s whip-it move. “This is great. This is my outlet. If it wasn’t at 9, I couldn’t do it.”

These exurban roller girls throw a hard elbow to many of the clichés of the sport: There are no tattoos splayed across muscled biceps, and unlike some of their urban counterparts, their nicknames, such as Busty Cage, reflect a funky fishnet sense of style rather than any penchant for unrestrained violence.

Compared with Philly Roller Girls, the city’s six-year-old league, which boasts “athletic, ferocious kick-ass chicks on wheels,” these relative newbies are still working on attitudes to match to their punky attire.

“We’re getting there, slowly, inching there,” said Lida Addison, 36, her team’s president and coach, whose thick black eye liner gives her the edgiest look.

Article source: http://www.philly.com/philly/news/116550958.html?cmpid=15585797

Ab-Blasting Exercises – Exercise Ball Crunch

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Article source: http://www.theindychannel.com/health/26532356/detail.html

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Abs Exercises Boot Camp Workout Regimen

While walking my dog in Toronto I’m amazed at how many women are still doing crunches in boot camp classes. And that’s bad news for the bootcamp classes, because my dog likes to run over and lick their faces while they do their ab exercises.

Now to be honest, that’s not the only problem these women are going to have if they are relying on crunches for results. The truth is, crunches aren’t effective, and they can even cause low back problems.

So to sum this up, burst Boot camp workouts, we just say “No!” to crunches – and cardio workouts, of course.

Check out one of my videos on abs and then read the boot camp abs workout that I have also included.

What we should do instead, are workout routines that look such as this one:

Abs exercises Bootcamp Workout: Part 2

Warm-up (20 seconds per exercise) – 10 minutes
– Bodyweight Squat
– Stick-up
– Kneeling Pushup or Pushup Plus
– 1-Leg Hip Extension (20 seconds per side)
– Plank (40 seconds)
– Side Plank (20 seconds per side)
– Run in Place
– Rest 1 minute and repeat 1 more time.

TT Strength Circuit (30 seconds per exercise) – 5 minutes
– Bulgarian Split Squat or Forward Lunge or 1-Leg Deadlift (30 seconds per side)
– 1-Arm KB or DB Press or Elevated Pushup (30 seconds per side)
– Optional: DB Row or Bodyweight Row
– Rest 2 minutes before repeating 1 more time.

Water Break – 2 minutes

TT Big 7 Circuit (20 seconds per exercise) – 10 minutes
– Jumping Jacks
– Prisoner Squat
– Spiderman Climb Pushup or Close-grip Pushup
– Band Row or KB Row or Cross Crawl
– Diagonal Lunge (20 seconds per side)
– Inchworm
– Rest 2 minutes before repeating 1 more time.

Water Break – 2 minutes

TT Depletion Circuit (30 seconds per exercise) – 10 minutes
– Total Body Extension or Jump Rope
– Cross-Body Mountain Climber
– Reaching Lunge (30 seconds per side)
– Squat Thrusts
– Shuttle Run or Run in Place
– Rest 2 minutes before repeating 1 more time.

Water Break – 2 minutes

Total Body Abs Circuit (30 seconds per exercise) – 5 minutes
– Pushup Plank
– Get-up (30 seconds per side)
– Optional: Stability Ball Plank
– Rest 1 minute before repeating 1 more time.

Cool-down, Stretching Water Break – 10 minutes

By using this training session, your clients will get far more fat-burning results without the awkwardness of performing ab crunches in a general public recreation area having a crazy dog licking their face. At least, in Toronto.

Article source: http://open.salon.com/blog/wolverine1971/2011/02/16/abs_exercises_boot_camp_workout_regimen

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5 Ab-Blasting Exercises To Crunch Your Core

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Article source: http://www.wdsu.com/new-years-resolutions/26530909/detail.html

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Ab-Blasting Exercises – The Bicycle Kick

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Article source: http://www.click2houston.com/new-years-resolutions/26532152/detail.html

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