WOMEN’S FLAT TRACK ROLLER DERBY MAGAZINE ISSUE 23, SPRING 2014
proud partner of the WFTDA
fiveonfivemag.com
fiveonfive contents 34-35
4-5 advice
ask ms d’fiant and suzy hotrod!
WFTDA
6-7 business
Leagues across the globe weigh in on how they help their skaters learn and adapt to the new rule set.
delegating responsibilities
acupuncture and roller derby a review of herbalife 24 rebuild strength eight before you skate
18-23 games and coaching
JoeRollerfan.com
8-14 health and fitness
46-47 derby over 40
tips for effective team leadership coaching derby order of operations: good to great
More and more women over 40 are discovering roller derby and a renewed sense of confidence and fitness. To highlight this, the UK hosted a “40 and over bout.�
26-31 gear 36-39 junior derby problem parent, problem child RollerCon junior
42-43 rookie surviving the fresh meat program
54-55 international derby 56-61 art and media
Jason Ruffell
helmet liners transitioning to new skates
50-51 derby/life balance Balancing derby, family, and work is difficult, but not impossible. Life coach Leslie Frey provides some guidelines.
health and fitness
a review of herbalife 24 rebuild strength F R A K AT TA K , R O C K Y M O U N TA I N R O L L E R G I R L S
For roller derby athletes, nutrition is a large part of performance and is often overlooked. As many have experienced, it is difficult not to be consumed by the need to improve performance. This will result in long hours on skates, sometimes totaling above ten plus hours a week, and that doesn’t include the additional seven plus hours dedicated to off-skates training. We do this because we want to be better roller derby athletes. With such dedication and drive for improvement, how we fuel our bodies is important. Incorporating proper nutrition when you’re putting in more than seventeen hours of training per week can be difficult. I have found that while I love food, I should get the essential vitamins, minerals, fats, carbs, protein, and amino acids needed throughout the day. Supplements are a simple way for roller derby athletes to help performance and recovery. For this review, we focus on the post-recovery aspect of our nutrition with Herbalife 24 Rebuild Strength post workout recovery shake. Supplements are different for the individual athlete. Due to the popularity of supplements in fitness, it can be challenging to round out what works for you. I’ve tried a variety of supplements from several brands and have been using Herbalife products for almost six months. What do we need for post-workout recovery? According to Rocky Mountain Rollergirls skater and nutritionist Sonic Death Monkey, 20 to 30 minutes after working out, we should consume healthy fats, carbohydrates, and protein to help the body recover from muscle breakdown. Sometimes it can be a challenge to get everything you need within that 20-30 minute window. Rebuild Strength’s convenience is a benefit. Instead of planning before practice, you have shake in hand that you can quickly mix with water and down as you’re driving home. While it is possible to get correct post- recovery nutrition through food, it would take quite a bit of food and additional supplements to equal what you get in Herbalife 24 Strength Rebuild. One serving of Rebuild contains 24g of protein, 15g of carbs, 4000 mg branch chain amino acids (BCAA), and 3000 mg of glutamine, as well as beneficial vitamins and minerals. Through food, you would have to
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consume six to seven egg whites for protein, one piece of fruit, and a whole handful of extra supplements and vitamins to match Herbalife 24 Strength Rebuild. If you’re anything like me, derby takes a huge chunk of change out of your pocket. As I put money into gear, gym membership, and travel, little is left over for nutrition. Supplements can be pricey and food isn’t cheap when consumed in large amounts. As a way to compare the cost of Herbalife 24 Strength Rebuild vs. buying food and supplements separately, I broke down what it could cost per serving on each side. With Herbalife Rebuild Strength, I calculated that the cost of one serving is approximately $3.88. In comparison, the calculated cost per serving of just buying the basics separately, including carbs, BCAA, Glutamine, and protein, amounted to $3.75 per serving, which does not include the twelve vitamins and minerals supplied in Herbalife 24 Rebuild Strength, or the specific proprietary protein blend Herbalife offers in the Rebuild Strength supplement. Breaking down the cost of one serving provides perspective on how much you would be spending on food and additional supplements alone, which could be more than you realize. However, Herbalife Rebuild Strength does lack a couple things. For example, the recommended dosage of magnesium post recovery (500 mg vs. Rebuild Strength’s 120 mg), a mineral that helps reduce muscle soreness. Also, much of the protein in Herbalife 24 Rebuild Strength is whey. Whey is a protein derived from milk, so this may not be an appropriate supplement for vegans or some vegetarians. The biggest benefit of supplements like Herbalife 24 Rebuild Strength is the ease of quick nutrition for post-workout recovery in a convenient, labor free, and cost-conscious package. It doesn’t hurt that it tastes great. Strength Rebuild isn’t gritty and mixes well with water if you’re in a fix for quick nutrition. Overall as a supplement, Herbalife 24 Strength Rebuild can help you push your post-workout nutrition to a higher level. For customized programs you can reach a Derbalife health coach by emailing derbalife@gmail.com or visiting Derbalife.com or go to goherbalife.com/krissykrash to order.
Spicy Sweet Carrot Wraps Catholic Cruel Girl, Rocky Mountain Rollergirls photos Jean Schwarzwalder, food styling Leitha Matz
ingredients: 1 lb. carrots 1 medium yam 1 small white onion 2 cloves garlic 1 tablespoon toasted sesame oil 1 12 oz. can pineapple chunks (or fresh pineapple)
Pre-heat oven to 350 degrees. 3 tablespoons fresh orange juice 3 tablespoons vegetable broth 1 cup chopped walnuts Âź teaspoon cayenne pepper 1-2 bunches collard greens or Swiss chard
While heating two medium-sized saucepans of water to a boil, peel carrots and yam and (while keeping them separate) cut into chunks. Boil both in separate saucepans until soft when poked with a fork. Finely chop onion and mince garlic. Strain pineapple from its juice, place onto cookie sheet and roast for 10 minutes. (Pineapple should be soft and caramelized). Heat oil in a wok or large skillet. Add onion and garlic and sautĂŠ until soft and fragrant. Strain carrots and yam. In a large mixing bowl add carrots, yam, pineapple, onion and garlic. In batches, pulse in blender or food processor until coarsely chopped, adding the orange juice and vegetable broth as you go. Stir in walnuts and cayenne pepper. Trim tough stems off greens. Place a large dollop of carrot mixture onto a leaf and roll up like a burrito. Yum!
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art and media
derby makeup: how to create a killer look G O RY B M OV I E , A P P L E C I T Y R O L L E R D E R B Y
“They’re gonna eat you alive.” That’s what my seven-year-old son said when I started playing roller derby. I would never admit it to my kid, but he had. I’m a mommy. I worked in customer service. Moreover, with my braces and pigtails, I was the furthest thing from intimidating. I thought about all the skaters I admired, those women who were larger than life. Skaters like Betty Ford Galaxy (BFG) of the Rat City Roller Girls in Seattle, WA. I watched BFG in the documentary Blood on the Flat Track. During interviews, she was poised and polite, but on the track, with her face painted like Ace Frehley from the band Kiss, she was this vibrant, crazy, rock star. “I like it because I like feeling like a superhero,” BFG told me recently. I started playing around with face paint and developing a derby persona of my own. For me, wearing face paint helps to get my head in the game. As Hooky Helraiser of the Snake Pit Derby Dames in Coeur d’Alene, Idaho put it, “wearing my face paint takes all the pressure off the crowd. With my make-up you can’t tell if I’m smiling or not, plus it adds to the intimidation factor, which in roller derby is always a fun add on.” the look Find your inspiration. Inspiration can come from your derby name. At ACRD’s last two bouts, I painted my face to look like Jason Voorhees, my favorite gory b-movie villain. Skull-faced Hooky Helraiser said of her look, “My derby look has changed so much since the beginning. I used to wear all the socks, fishnets, and regular face make-up. As I got my derby name and began getting a persona to fit me that’s when I started to paint my face and my name Hooky Helraiser is what gave me the idea.” Inspiration can come from your team. Ameless and Smith N’ Messin of ACRD’s Hydro Elektras paint lightning bolts on their faces to show their Hydro Pride. There is also inspiration found in pop culture – especially music like BFG’s Kiss make up. Few derby girls find their perfect derby look right away; many discover it through experimenting with a few different ideas. When I started, I was inspired by rocker Alice Cooper’s eye makeup and then added fake blood around my mouth to put the gory in Gory B Movie. One of the most talented and versatile derby face painters I’ve seen is Frak Attak of the Rocky Mountain Rollergirls in Denver, Colorado. She said, “My inspiration varies from bout to bout. If it’s
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a themed bout, I try to stick to that theme specifically, such as zombies. But, I often find my inspiration the day of depending on how I feel and what I want to try out. I have a hard time sticking to one look since I enjoy trying every look I can think of. Even then, my looks change as I’m doing them, especially if my initial idea doesn’t work out. It’s a lot about trial and error.” the makeup Roller derby is a sweaty, contact sport. Face painters need high-quality theater make-up to meet the challenge. I wear Mehron Paradise AQ cake makeup in white and Ben Nye MagiCake Aqua Paint in hot pink and black. Cake paints need to be activated by water before application. Instead of water, I use Ben Nye Liquiset, which helps the makeup hold up to sweat and the occasional shoulder to the face. My favorite part of my pre-bout ritual is applying my face paint. I lay out my supplies and play mellow music. It’s an almost meditative experience. “It’s the main way of calming my nerves and helping me to relax,” said Frak Attak. “Doing my makeup requires a lot of precision, so having a steady hand is very important, which means I have to focus on what I’m doing and not worry about anything else going on around me. It helps to clear my head so I can maintain focus on the track.” Before applying face paint, I wash my face and moisturize. Well-hydrated skin sweats less. I then apply a primer, which smoothes skin and helps makeup to go on evenly and last longer. I use e.l.f.’s Studio Mineral Infused Face Primer. Then I dip a flat brush into the Liquiset and mix it into the cake makeup until I get the right consistency. I make sure to brush any drippy run-off onto an artist’s palette before applying the makeup to my face. “The more liquid you have, the easier brush strokes show up,” said Frak Attak. I take my time and apply a light base coat to start. I let that dry completely while I take care of other pre-bout necessities like making sure I have all my gear in my bag and checking my wheels. Then I apply a second coat once the first layer is dry. It has to be dry or the brush will pull up the existing paint. Applying face paint in layers helps to hide brush strokes and prevents flaking.
Dave Wood Photography
michael barbour/2nd Shooter
JP Portrait Studio
JoeRollerfan.com
Dan Knighten
Once I’ve finished applying the face paint, I set it using Ben Nye’s Final Seal setting spray. The spray has a nice minty scent, which I like. Amytiville of the Classic City Rollergirls in Athens, GA uses Mehron Barrier Spray. She said, “It has done really well thus far, allowing my face to still sweat without making any color run.” Hooky Helraiser uses a Ben Nye setting power, which I am going to try in addition to the setting spray to give my makeup a matte finish. During the bout, my makeup holds up very well. My helmet rubs the makeup off my forehead a bit, so I try not to paint to close to my hairline. I also wear a bandana to help absorb sweat. The other place my makeup wears off is on my lips and around my mouth. Instead of reapplying the cake makeup during a bout, I use lipstick. For my white mask, I wear Virgin by Ka’Oir cosmetics.
JoeRollerfan.com
Ka’Oir makes lipstick in every color from white to black and every color in between, like green, blue, and yellow. After the bout (or the after party), most of my makeup comes off easily with regular facial cleanser. I use Ben Nye’s Hydra Cleanse to remove the stubborn black makeup around my eyes. Derby face paint may sound like a lot of work, but once you’ve done it a few times the application process doesn’t take long at all. Well-applied face paint also requires very little maintenance. Once I’m at the bout, I don’t stress about my makeup. It feels like it’s a part of me. It’s quite literally my game face and when I wear it, I evolve into an extreme, mean, more confident version of myself. I become my own derby superhero.
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