Power Through the 4th Whistle Roller Derby Podcast

We have a special guest! This week, I got to talk to Kaio-kensi, jammer for Montreal Roller Derby AND neuroscientist. Topics covered in this super duper ultra mega length episode include concussions and brain safety, treating chronic illness as an adversary, great tips for habit building for recovery in training, breathing training for asthma, knowing when to push yourself and when to stop, spoon theory, and we even find out a little about her figure skating background. Ready to learn some stuff? Let's go!

RUNBACK EPISODE! I’m releasing a fan favorite from past every two weeks in case you didn’t hear it the first time or might be feeling like you need re-listen or want to share it with a friend. I picked this episode because it was of our recent theme of talking about transferring to other leagues. What are the 3 BIGGEST MISTAKES made when transferring to a new league? And what does that have to do with the zombie apocalypse?!?!?! To find our transcribed episodes finished so far, go to our Patreon page: https://www.patreon.com/power4thwhistle You can support the podcast on Patreon for as little as $1/month. The benefits of becoming a Patron include access to a private feed where you can listen to the podcast AD-FREE! You get access to our Discord server where you can share your derby thoughts about training, memes, or sharks you've punched lately. Different levels have different perks like stickers, buttons, or a top from our Threadless store (https://power4thwhistle.threadless.com). If you like the content we provide and want to support us continuing on this journey, please consider becoming a Patron. <3  Follow our Facebook page at: www.facebook.com/powerthru4thwhistle. Follow us on Instagram: @Power4thWhistle  Follow us on Twitter: @Power4thWhistle Have a question? Want to sponsor the podcast? E-mail power4thwhistle@gmail.com. --- Send in a voice message: https://anchor.fm/power-through-the-4th-whistle/message Support this podcast: https://anchor.fm/power-through-the-4th-whistle/support

Why do people leave your league? What does it say about your culture? Are your league's expectations and demands for skaters too high? Is it ok for people to leave if they don't fit your culture? It's a Coach Dan episode and we're going to dive in to this topic together. 

This episode was a request from a listener who is trying to decide whether or not to transfer to another league. How do you know if it's the right time? How do you deal with the guilty feelings? Our roller derby community becomes like an extended family which leads to complicated feelings when it comes to making a decision for one's own unique journey. (Prepare for many Fast & Furious quotes about FAMILY.)

RUNBACK EPISODE! I’m releasing a fan favorite from past every two weeks in case you didn’t hear it the first time or might be feeling like you need re-listen or want to share it with a friend. I picked this episode because it was one of the first on the list of episodes I recommended in episode 84 (GET OUT OF YOUR HEAD!) for helping with improving mindset. How do you make something that is uncomfortable for you into something that's ok? Being ok with looking silly? Being ok with failure? Being ok with falling? This episode focuses on how to break through discomfort to become stronger, more agile, more well rounded as a roller derby player and a human being. Get comfortable with any skill, any type of floor, any temperature, any position on the track! WE NOW HAVE A PATREON PAGE! We are working on transcribing episodes of the podcast and putting them on a website. Patrons have access to all the episodes done so far, our Discord chat where you can share your derby thoughts about training, memes, or sharks you've punched lately, and different levels have different perks like stickers, buttons, or a top from our Threadless store (https://power4thwhistle.threadless.com). If you’d like to help support us on this journey, here’s a link: https://www.patreon.com/power4thwhistle. Follow our Facebook page at: www.facebook.com/powerthru4thwhistle. Follow us on Instagram: @Power4thWhistle  Follow us on Twitter: @Power4thWhistle Have a question? Want to sponsor the podcast? E-mail power4thwhistle@gmail.com. --- Send in a voice message: https://anchor.fm/power-through-the-4th-whistle/message Support this podcast: https://anchor.fm/power-through-the-4th-whistle/support

This week, I answer a message written in by a listener that begs the question, how do you help someone who has trouble helping themselves? It's a tough one! But we are going to dive in. In the episode, I give a list of helpful episodes for mindset: 18 - Getting Comfortable with Being Uncomfortable 19 - Asking for Help, why is this so hard for us? 30 - Imposter Syndrome and Perfectionism 31 - Change from Fixed Mindset to a Growth Mindset 54 - Change Your Self Limiting Beliefs 67- Rookie Skater Challenges & Mindset 69 - Conquering Negative Thoughts 82 - Earn Your Spot We also heard about the upcoming event, STEMroller taking place on February 29th! Here's where you can find more details: https://www.eventbrite.co.uk/e/stemroller-empowering-female-non-binary-students-aged-11-19-registration-68284305195?ref=eios Sign up for the clinic with Mr. Testosterone on April 4th or 5th at the Mackinaw Recreation Center in Michigan! FB event: https://www.facebook.com/events/1464732450353348/ Use the coupon code "4thWhistle" to get 10% off any purchase over $33 at StrongAthletic.com! :-)

This week, we are talking about communication and coaching indicators with Nadia Kean (Smarty Pants) of the Strong Athletic Podcast and clothing brand. How can coaches and players more effectively communicate with each other? What should a coach look for to see if a drill is working? We even go on a tangent discussing and questioning the effectiveness of the 27-in-5 time trial test for minimum skills in roller derby. Nadia has been teaching and coaching athletes for nearly 20 years. Nadia started in banked track roller derby (taking on the derby name Smarty Pants) with Texas Roller Derby (TXRD), then moved into flat track roller derby with Texas Rollergirls (TXRG), and competed at the highest levels at WFTDA Championships and at multiple World Cups as a part of Team USA Roller Derby.  Nadia is currently working on a book on coaching (which we talk about) as well as the Strong Athletic Podcast which focuses on many aspects of being in sports including building the relationship between coaches and athletes. The goal of Strong Athletic is to get humans into sports and to help keep them in sports. The clothing brand is built upon the principle that you don't need anyone's permission to be an athlete and you can celebrate being Strong Athletic by wearing the words proudly across your body. Contact Nadia at hello@strongathletic.com or clinics@getsmartycoaching.com. Instagram: @strongathletic and @getsmartycoaching FB: Strong Athletic and Smarty Pants Use the coupon code "4thWhistle" to get 10% off any purchase over $33 at StrongAthletic.com! :-)

RUNBACK EPISODE! I’m releasing a fan favorite from past every two weeks in case you didn’t hear it the first time or might be feeling like you need re-listen or want to share it with a friend. This week I talk about Rookie Skaters approaching their basic skills test, the BIG FOUR ELEMENTS it takes to pass the 27 laps in 5 minutes time trial, and 8 PRO TIPS/TRICKS to help get you over the finish line if you're really close or continue to grow your lap number potential. I DID MAKE A VIDEO!! Here's those exercises to help strengthen your crossovers: https://www.facebook.com/powerthru4thwhistle/posts/2019415421689875   WE NOW HAVE A PATREON PAGE! We are working on transcribing episodes of the podcast and putting them on a website. Patrons have access to all the episodes done so far, our Discord chat where you can share your derby thoughts about training, memes, or sharks you've punched lately, and different levels have different perks like stickers, buttons, or a top from our Threadless store (https://power4thwhistle.threadless.com). If you’d like to help support us on this journey, here’s a link: https://www.patreon.com/power4thwhistle. Follow our Facebook page at: www.facebook.com/powerthru4thwhistle. Follow us on Instagram: @Power4thWhistle  Follow us on Twitter: @Power4thWhistle Have a question? Want to sponsor the podcast? E-mail power4thwhistle@gmail.com. --- Send in a voice message: https://anchor.fm/power-through-the-4th-whistle/message Support this podcast: https://anchor.fm/power-through-the-4th-whistle/support

This episode is about accepting responsibility, opportunities to learn and improve, and how to EARN YOUR SPOT. In 2020, let's take on more ownership and deal out less blame. Let's embrace having high standards AND self compassion. It's always ok to make mistakes as long as we don't make excuses and instead learn our lesson and move on. #bemorebetter2020 In the beginning, I read out some of the amazing comments and messages shared after the episode on Body Positivity with K Woo as well as some follow up thoughts she shared. Hey all of you out there going through a tough time in your head -- you are not alone. You have a support system right here that is ready to show the world what athletes look like (spoiler: they're all shapes and sizes and not a type!).  See K Woo's post on Instagram at: thighs_ontheprize  Sponsors:  Get MOTA-vated with Mota Skates! Visit motaskates.com or any authorized skate vendor for more details. Visit Bout Betties at https://boutbetties.com/.  Subscribe today using our podcast’s promo code POWER10 for 10% off your first pack! WE NOW HAVE A PATREON PAGE! We are working on transcribing episodes of the podcast and putting them on a website. Patrons have access to all the episodes done so far, our Discord chat where you can share your derby thoughts about training, memes, or sharks you've punched lately, and different levels have different perks like stickers, buttons, or a top from our Threadless store (https://power4thwhistle.threadless.com). If you’d like to help support us on this journey, here’s a link: https://www.patreon.com/power4thwhistle. Follow our Facebook page at: www.facebook.com/powerthru4thwhistle. Follow us on Instagram: @Power4thWhistle  Follow us on Twitter: @Power4thWhistle Have a question? Want to sponsor the podcast? E-mail power4thwhistle@gmail.com. --- Send in a voice message: https://anchor.fm/power-through-the-4th-whistle/message Support this podcast: https://anchor.fm/power-through-the-4th-whistle/support

January is a rough time of year for many of us as advertisers keep throwing special diets in our faces, telling us we aren't good enough, that we need to hit some number on a scale for *gasp* the dreaded full of it BMI. This week's episode is here to tell you that YOU are strong and beautiful as you are and we care a lot more about the awesome you can do on the track! Listeners asked and we made it happen. K Woo is our special guest this week! K Woodward is a skater for Arch Rival Roller Derby with a fascinating, inspiring, and empowering journey to share with us. I've always loved watching K Woo crush it on the track and after this conversation, my heart eyes are bigger than ever for this wonderful human. Photo by Bob Dunnel, Mr McWheely  Follow K Woo on Instagram at: thighs_ontheprize and croptopbabegang (tag @croptopbabegang with your friends rocking crop tops!) Sponsors:  Get MOTA-vated with Mota Skates! Visit motaskates.com or any authorized skate vendor for more details. Visit Bout Betties at https://boutbetties.com/.  Subscribe today using our podcast’s promo code POWER10 for 10% off your first pack! WE NOW HAVE A PATREON PAGE! We are working on transcribing episodes of the podcast and putting them on a website. Patrons have access to all the episodes done so far, our Discord chat where you can share your derby thoughts about training, memes, or sharks you've punched lately, and different levels have different perks like stickers, buttons, or a top from our Threadless store (https://power4thwhistle.threadless.com). If you’d like to help support us on this journey, here’s a link: https://www.patreon.com/power4thwhistle. Follow our Facebook page at: www.facebook.com/powerthru4thwhistle. Follow us on Instagram: @Power4thWhistle  Follow us on Twitter: @Power4thWhistle Have a question? Want to sponsor the podcast? E-mail power4thwhistle@gmail.com. --- Send in a voice message: https://anchor.fm/power-through-the-4th-whistle/message Support this podcast: https://anchor.fm/power-through-the-4th-whistle/support

RUNBACK EPISODE! I’m releasing a fan favorite from past every two weeks in case you didn’t hear it the first time or might be feeling like you need re-listen or want to share it with a friend. It's a new year, we have goals. How do we get and stay motivated on our journey? In this episode, I talk about intrinsic vs extrinsic motivation, how to plan for and overcome obstacles in our path, and what to do when we lose motivation. Here's a link to the FREE Power Through the 4th Whistle group on Facebook: https://www.facebook.com/groups/672566336179676/ And a link to the article on intrinsic vs extrinsic motivation: https://www.excelatlife.com/articles/intrinsic_motivation.htm

Another Coach Dan episode! We continue our conversation from last week about coaching. This episode focuses on the expectations of the skaters/team/league of what a coach should be and what they need, the qualities that make a good coach, and read and respond to listener feedback on the topic.  Photo by ADC Graphics Sponsors:  Get MOTA-vated with Mota Skates! Visit motaskates.com or any authorized skate vendor for more details. Visit Bout Betties at https://boutbetties.com/.  Subscribe today using our podcast’s promo code POWER10 for 10% off your first pack! WE NOW HAVE A PATREON PAGE! We are working on transcribing episodes of the podcast and putting them on a website. Patrons have access to all the episodes done so far, our Discord chat where you can share your derby thoughts about training, memes, or sharks you've punched lately, and different levels have different perks like stickers, buttons, or a top from our Threadless store (https://power4thwhistle.threadless.com). If you’d like to help support us on this journey, here’s a link: https://www.patreon.com/power4thwhistle. Follow our Facebook page at: www.facebook.com/powerthru4thwhistle. Follow us on Instagram: @Power4thWhistle  Follow us on Twitter: @Power4thWhistle Have a question? Want to sponsor the podcast? E-mail power4thwhistle@gmail.com. --- Send in a voice message: https://anchor.fm/power-through-the-4th-whistle/message Support this podcast: https://anchor.fm/power-through-the-4th-whistle/support

Return of Coach Dan! Today we talk about how to get your team in sync on and off the track and the benefits/challenges of different types of coaching structures models for different types of leagues.  Photo by Ciara Janae Sponsors:  Get MOTA-vated with Mota Skates! Visit motaskates.com or any authorized skate vendor for more details. Visit Roller Derby Athletics at rollerderbyathletics.com/plans to get started on your fitness plans for 2020! Membership is open December 18th-24th and only opens up 3x/year. Visit Bout Betties at https://boutbetties.com/.  Subscribe today using our podcast’s promo code POWER10 for 10% off your first pack! WE NOW HAVE A PATREON PAGE! We are working on transcribing episodes of the podcast and putting them on a website. Patrons have access to all the episodes done so far, our Discord chat where you can share your derby thoughts about training, memes, or sharks you've punched lately, and different levels have different perks like stickers, buttons, or a top from our Threadless store (https://power4thwhistle.threadless.com). If you’d like to help support us on this journey, here’s a link: https://www.patreon.com/power4thwhistle. Follow our Facebook page at: www.facebook.com/powerthru4thwhistle. Follow us on Instagram: @Power4thWhistle  Follow us on Twitter: @Power4thWhistle Have a question? Want to sponsor the podcast? E-mail power4thwhistle@gmail.com. --- Send in a voice message: https://anchor.fm/power-through-the-4th-whistle/message Support this podcast: https://anchor.fm/power-through-the-4th-whistle/support

RUNBACK EPISODE! I’m releasing a fan favorite from past every two weeks in case you didn’t hear it the first time or might be feeling like you need re-listen or want to share it with a friend. It's a new year! That means New Years resolutions and goals are on our minds. To make sure they don't get cast off by the end of January like a stale fruitcake, this episode focuses on 3 BIG WAYS to help you absolutely CRUSH your New Years goals for 2019, whatever they may be. This will help you not just in derby, but in EVERY area of your life!   1) Change your thought pattern - the puppy talk 2) Record data 3) Visual reminders   To hear more, better listen to the episode. :-)   Photo by Greg Dunn WE NOW HAVE A PATREON PAGE! We are working on transcribing episodes of the podcast and putting them on a website. Patrons have access to all the episodes done so far, our Discord chat where you can share your derby thoughts about training, memes, or sharks you've punched lately, and different levels have different perks like stickers, buttons, or a top from our Threadless store (https://power4thwhistle.threadless.com). If you’d like to help support us on this journey, here’s a link: https://www.patreon.com/power4thwhistle. Follow our Facebook page at: www.facebook.com/powerthru4thwhistle. Follow us on Instagram: @Power4thWhistle  Follow us on Twitter: @Power4thWhistle Have a question? Want to sponsor the podcast? E-mail power4thwhistle@gmail.com. --- Send in a voice message: https://anchor.fm/power-through-the-4th-whistle/message Support this podcast: https://anchor.fm/power-through-the-4th-whistle/support

Another listener suggested topic this week! How can we avoid having 2-3 people doing everything and getting burned out? How do you bridge the divide between the people who want to change EVERYTHING and the people who want to change NOTHING? How can we better get our ideas across to others? Today's episode is about better communication, picking your battles, and selling your vision.  Photographer: Robin Dodd @robin_dodd Sponsors:  Get MOTA-vated with Mota Skates! Visit motaskates.com or any authorized skate vendor for more details. Visit Roller Derby Athletics at rollerderbyathletics.com/plans to get started on your fitness plans for 2020! Membership is open December 18th-24th and only opens up 3x/year. Visit Bout Betties at https://boutbetties.com/.  Subscribe today using our podcast’s promo code POWER10 for 10% off your first pack! WE NOW HAVE A PATREON PAGE! We are working on transcribing episodes of the podcast and putting them on a website. Patrons have access to all the episodes done so far, our Discord chat where you can share your derby thoughts about training, memes, or sharks you've punched lately, and different levels have different perks like stickers, buttons, or a top from our Threadless store (https://power4thwhistle.threadless.com). If you’d like to help support us on this journey, here’s a link: https://www.patreon.com/power4thwhistle. Follow our Facebook page at: www.facebook.com/powerthru4thwhistle. Follow us on Instagram: @Power4thWhistle  Follow us on Twitter: @Power4thWhistle Have a question? Want to sponsor the podcast? E-mail power4thwhistle@gmail.com. --- Send in a voice message: https://anchor.fm/power-through-the-4th-whistle/message Support this podcast: https://anchor.fm/power-through-the-4th-whistle/support