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There are a few things you should never leave home without. Sure, there’s your cell phone, wallet, and in the summer add to that list sunblock and an ENELL. Sure, it’s a sports bra — one thatWomen’s Health Magazine just named as one of the best out there! We’re biased, but yeah, we agree!

Enell is also a lifestyle bra. For well-endowed, large-chested women, the standard lingerie-style bra doesn’t always (let’s be real: rarely) gets the job done when we need it most. Sitting at a desk working or making dinner at home? Sure, your regular ‘ole bra is just fine. The moment you need to chase after a kid or get down to tend your garden, an Enell can offer the support and stability your chest needs.

This summer, really put your Enell to the test and see how it can help you enjoy summer activities in a totally different — and liberating — way!

Summer Concerts. Running up and down the amphitheater stairs or jumping up and down when your favorite song comes on, it’s all going to require an Enell.

Canoeing and kayaking. Keep your breasts out of the way so you can paddle like a pro. Rowing sports engage your entire body, so don’t wrestle with your bra and instead get more out of each stroke on the water.

Hiking. There’s a lot of shift and a lot of bounce when you’re out on a hike, so stop it in its track so you can enjoy the trail.

Moving day. Climbing stairs, moving in and out of the truck, lifting, squatting, and running around like a crazy person — and that’s if your moving day goes smoothly! Stay ten steps ahead by wearing your Enell. Not only will you not forget to pack it, but you’ll be more comfortable on a really trying day.

Garage sale. Be prepared to move a lot of boxes, a lot of stuff, and jump to help your customers with anything they need. Skip the lawn chairs and see how many steps you can take during your big sale. An active salesperson is bound to make more than the one lurking in the corner in a lawn chair.

Play dates. You’ll have no fear keeping up with the kids all summer as you move from the playground, to the hopscotch court, to chasing the ice cream truck! Don’t let your breasts hold you back from having a good time! They’re a barrier to entry for 17 percent of women.

Fun Runs. Join the race this summer — be it glow, color, mud, or tutus — and make some fun new memories with friends and family. Which ever summer fun run is headed to your town, feel confident about your place in the race when you wear an Enell. The quality of sports bra you wear is as important as what’s on your feet.

Horseback riding. Think a little giddy up is going to leave your hips and hiney hurting after a ride? Try mounting up without the right bra! Enell is a preferred sports bra for horseback riding professionals, so why shouldn’t it be part of the gear when you go for a ride on vacation?

Cycling. Have you ever taken on a pot hole on your bike without a sports bra? Don’t let it happen again. It’s not pretty. Whether going on family bike rides this summer, or touring vacation spots via a bike share, an Enell will ensure you’re more comfortable.

Camping. Part moving day, part hiking, and all adventure! Camping is a total body experience from setting up the tent and unloading gear to hovering over the fire. Feel secure throughout the weekend when you strap into your Enell.

Gardening. All of that tilling, weed pulling, planting, and watering requires a lot from your body, so give it the support it needs in a proper bra. You’ll feel more comfortable managing this year’s harvest!

Amusement parks. When standing in line is taxing your back, a well-supported set of breasts can actually help your posture and reduce the likelihood of back pain from all that front weight you’re carrying. Not to mention how you could enjoy a little more support flying through all those long drops and loopty-loops!

Are you a runner? Or are you a fun runner? Everyone has a different reason for running, but if yours involves having the maximum amount of fun while racking up miles, then this is the sport for you! Everyone says that running is an isolating, individual sport… but that’s only true if you don’t socialize your run shoes. You’ll get a lot of that and so much more at these fun, bizarre, crazy, and ridiculous 5Ks up to marathons.

From running for FroYo to scarfing down cupcakes at each aid stations, these races have a little more to offer than your typical start-to-finish-get-a-medal-go-home run. Bring a friend, your sense of humor, and zero inhibitions and prepare to cross the finish in a blaze of glorious hilarity.

Beat the Blerch

If you’ve read The Oatmeal, an irreverent comic that tells life how it is, then you’re familiar with his character The Blerch. In September and November 2015 there are three races in Washington, New Jersey, and California where you can do a 10K, half or full marathon. You can also beat the Blerch, “a fat little cherub that follows me when I run,” says creator Matthew Inman. Folks in Blerch fat suits chasing everyone through the course, large quantities of cupcakes and Nutella at each aid station, free race photos, and so many more goodies.

FroYo 5K

Will you run for FroYo? You’ll get your chance at 13 races across 7 states March through July. Billed as a summer party for the family, this race is a seriously good time. There are costume contests, fastest stroller contests, a gummy bear toss, a contest who can eat their customized up of FroYo the fastest, and FroZones — chilly, misty tunnels to cool off throughout the course.

Mustache Dache

Don your facial hair proudly at this 20-city race that also offers virtual participation. The race supports men’s health issues and Movember, but is an equal opportunity, “slightly irreverent” 5K. Mustache contests, costume contests, and face-painting for those who don’t naturally wear a mustache are all available.

NOLA Red Dress Run

No one parties like they do down in New Orleans, and this race comes with all the rated R shenanigans you’d rightly expect from this Cajun town! They are fast to point out this is an adults-only, 21-and-up party, which kicks off on Friday with a red lingerie run. Team names are generally NSFW, which may be all too predictable for a “drinking club with a running problem.” Thus, the copious amount of beer that come with the registration. These renegades have donated more than a million dollars to local charities in the last several years.

Avengers Half Marathon

Running geeks meet superhero geeks at this runDisney event, held in November at Disneyland. This isn’t just a race, as Disney has a weekend’s worth of events planned to complete immerse you in the Avengers experience. Dress in costume, attend a night time pasta party, run alongside your favorite characters, be greeted by many more surprised and thrills. Plus, the Avengers finisher medal is a pretty slick souvenir.

Plan Ahead for 2016

Here are a couple of races that were too good to not go ahead and put on your calendar now. May the force… and the hops… be with you!

Chiditarod

It’s Chicago’s play on Alaska’s epic dog race — only it’s done in the streets with humans as doggies and a grocery cart as a sled. Boston, Brooklyn, and other cities around the country host their own versions of these urban shopping cart races. Costumes for the runners and grocery carts decorated more like parade floats (and filled with 65 pounds worth of food to donate!) set the scene as teams of five race down the city streets for prizes and notoriety. It’s whimsy at its best.

Star Wars Half Marathon

Disney bought the rights to a galaxy far, far away so that you can stay close, close by for an epic run. While the entry fee is $200, and sells out faster than you can say Wookie, it’s fast becoming one of the most coveted racing bibs in the country. The race weekend is an unbeatable party that includes a kids race, 5K, 10K and an obstacle course Rebel Challenge. Costumes are not only welcome but strongly encouraged. Make your resolution now and prepare your running ships.

Brew to Brew

Spend spring in the hilly part of the plains as you bolt from Boulevard Brewery in Kansas City to Free State Brewery in Lawrence, Kansas. It’s a 44.4 mile relay that begins and ends with fresh microbrew with a whole lot of beautiful scenery and friendly camaraderie in the middle. Your team of two to ten runners will assemble in a single vehicle to carry the non-runners who will shout encouragement all the way.

Sun’s out, grill’s out! Or something like that.

It’s that time folks. Stock up on the charcoal, refill those propane tanks, and prepare to nosh on fire-roasted decadence all summer long. There’s something almost primal about preparing food over a fire; it feels good in your soul. Sure, cooking in your kitchen can be inspired but grilling can turn the most basic meal into something extraordinary.

You know all about grilling burgers, kabobs, and brats… but what about pizza? Or your a pitcher of lemonade? Yeah, that’s what we thought. Use your grill to really exercise those culinary muscles. Grilling is such a superb way to add flavor to the simplest meals without adding extra calories. In fact, grilling can help trim fat and calories (if you’re into that) making your favorite summery dishes even better for you.

17 Grilled Recipes to Rock Your Summer

Croutons — Lightly brush thick, crusty pieces of bread with olive oil and toast on the grill for a few minutes. Then, chop into cubes and top a big a-s salad. The flavor is outstanding and the texture becomes a little chewy and a little crunchy.

Pizza — You can still enjoy comfort food without heating up the oven and the entire house. Get a pizza stone (or cheaper — a ceramic tile from the hardware store) and use this grill-ready dough recipe.

Salad — This is not just for fancy restaurants. Grilling full heads of crisp romaine lettuce can be a delicacy in your own backyard. It’s only over the heat for a moment, and instead of wilted leaves you get savory, smokey flavor. Top with those grilled croutons!

Peaches — This fruity summer dessert will out shine all of the others. Serve over vanilla ice cream or Greek yogurt for a truly sublime experience.

Lobster Rolls — Make this your official sandwich of summer and impress every guest that shows up on your patio. Grill the lobsters, grill the buns, and get down on the best thing to ever come out of New England!

Burger Kabobs — The traditional burger is tired and we’ve played out the slider… now it’s time to make those burgers even tinier! Roll up tiny meatballs, thread on a kabob, and stack with veggies like mushrooms and jalapenos.

Brie — Add a dimension of flavor to this craveable appetizer when you place the brie wheel over the flames just long enough to make it all melty and gooey. Follow the crouton lead (again) and toast crostini over the fire. Talk about wow!!

Lemonade — The grill is not just for edibles. When summer hands you lemonade, put it on the grill and give your tastebuds a real flavor thrill. For an extra pop, grill jalapenos and add a few slices to the finished product.

Corn on the Cob — Few of us are strangers to grilling corn, but when you add parmesan, chili pepper, cilantro, and lime juice you’ll wonder why you haven’t done this before.

Avocados — This fruit certainly doesn’t come top of mind, but it will become a go-to preparation from here on out. It’s a simple way to boost flavor when clean eating is the goal.

Cocktails —  << This grilled pineapple mojito should be the quintessential summer cocktail. Consider grilling any peaches, citrus, or other fruit you may be dropping in a highball glass.

Brussels Sprouts – If you turn up your nose at these little baby cabbages, then turn up the heat! If you don’t love a veggie, keep varying the cooking method until you find the one that suits your taste. Grilling Brussels is a surprising and must-try approach.

Bacon — Sure, you’ve wrapped steaks, asparagus, and even the aforementioned Brussels in bacon, but have you just cooked bacon strips on the grill? Oh you need to. Your house won’t stink, your skin won’t get splattered, and the taste is exceptional. (Pssst… you can even make your own bacon out there!)

Bananas – Bring the summer camp fun back home with this oft-forgotten treat. Bananas Foster, Grilled Banana Splits, and a Banana S’more concoction are pretty darn tasty over the flames.

Potato Salad — This ain’t your mama’s potato salad… but she’s going to like it! Be the hero of the cookout when you grill the potatoes (and even scallions, garlic, or lemon) for a beautiful addition to the picnic menu.

Watermelon — Is it possible to top the single best fruit of summer? Mmmm hmmm, grill it. You can even top it with feta, mint, and other fresh, summer flavors to transform a wedge of watermelon into an unforgettable dinner party dessert.

Gazpacho — Who said you can’t have soup in summer? Gazpacho is a traditional chilled soup made of fresh summer vegetables, and the flavor becomes a really satisfying treat when you grill before the puree.

When you picture being on vacation it almost always involves being someplace sunny where you can be completely stationary in a lounge chair whilst staring at Instagram-able scenery with an ice cold cocktail in the foreground. Let’s go right now, right? It sounds perfect!

Give yourself at least one of those completely lazy sun-baked days, but keep your body moving, too. An active vacation is far more memorable, gives you less to feel regret about upon your return home, and is your truest way to experience a new place. Build in as much time for moving around as you have planned for lounging. You’ve earned both, it’s just all in your perspective!

#1 Share a Bike — Find a bike share station near your hotel or Airbnb and use that for commuting around town and between local attractions. They usually require a nominal fee and give you a chance to experience the city in a new way.

#2 Shop the Farmers Market — Every vacation should include a trip to the local farmers market, each is its own unique experience. Plus, you get to rack up your steps per day count while shopping for fresh, local produce, honey, salsa, and other edible souvenirs.

#3 Run a Race — Point to a spot on a map and you’ll find a place having a 5K, 10K or fun run. Check with your concierge or local events calendar and hop into a weekend race before you take in a hot brunch spot.

#4 Take a Dip — Whether you’re at the beach, the mountains, or Grandma’s hometown, find a local watering hole and swim a few laps.

#5 Paddle Your Way — Where there’s a swimming hole there’s a place to grab a water craft. Try standup paddle boarding, canoeing, kayaking, surfing or another water sport that is as much a workout as it is a seriously fun sport.

#6 Take a Hike — From nature trails to forests and mountains to beaches, you’re rarely someplace that doesn’t have a hiking trail. Convene with nature, really get away from it all, give yourself a most memorable workout far from home.

#7 Shake Your Groove Thing! — If the nightlife is calling while you’re away, then don’t forget to pack your dancing shoes. Find a salsa club, local dance studio with open nights, hit the local club, or grab a concert — all will leave you drenched in dance floor sweat!

#8 Just Workout — No matter if you’re into CrossFit, yoga, Pilates, Spin, or strength training, there’s a gym to suit your style in any town you’ll visit. Check out the local offerings and try something new.

Doesn’t that sound like much more fun than just sitting? That’s because it is fun! Once you’ve spent even part of each day checking one of these items off the list, you’ll be ready for the cocktail on the beach in a lounge chair with that book club beach read you’ll be to napped-out to actually read! Pack your Enell — which takes up minimal space in your luggage — and you won’t have to sit the sideline for any activity that pops up!

Are you an all or nothing person? As in, you either give something your absolute attention or best, or don’t do it all. It’s a common misconception within fitness and wellness that you either put everything into it, or leave it alone.

That mindset is how we end up with millions of people who don’t do any exercise at all. It’s how we end up with millions of people who don’t eat a better diet. It’s how we end up with millions of people who feel like they can’t keep up, so why try.

It’s for this that #WYCWYC (pronounced wick-wick) was born. It stands for What You Can, When You Can — Healthy Living on Your Terms.

“The wycwyc way isn’t about changing your life overnight: it’s about knowing that the road to improvement is paved brick by brick, step by step, and by simply doing what you can, when you can.”

So what if you can’t get to the gym for an hour (or more) every day. So what if you had to fast food it instead of brown bag it. So what if you didn’t have time to make a perfect batch of cupcakes for the class party. You’re doing the best you can.

You’re doing … what you can, when you can.

The idea spread like wildfire in mid-2013 when Roni Noone and Carla Birnberg — strong, influential voices within the fitness blogging space — started wycwyc’ing. They were all too familiar with waiting until a situation was absolutely perfect to workout, eat right, or make time for themselves. They were also all too familiar with the power of small changes. Their commitment to living in the moment and doing the best they could when confronted with each choice took off and turned into a hashtag campaign on social media that has, as they say, gone viral.

In fact, the WYCWYC philosophy has garnered so much support and following that you can now pick it up in paperback; the What You Can When You Can book.

Their philosophy is about recognizing that you’ve done your best, you make compromises when you need to, and that ultimately that’s enough. It all adds up to big progress.

• Maybe you missed your step class? No sweat. Take the family for a walk after dinner.

• Perhaps you don’t feel like dragging yourself to yoga, but riding bikes to school with the kids will lift your spirits.

• Your family is seriously craving pizza for dinner. Go for it… just walk or bike to the nearest restaurant instead of having it delivered.

• Beating yourself for bingeing on half a season of shows on Netflix? So move while you watch. Triceps dips, jumping jacks, planks, push-ups, and so much more can be done right in front of the TV.

• The dinner party has rolls and chocolate cake; so you don’t take both. You compromise and leave the bread and splurge on dessert.

WYCWYC is for everyone who takes the stairs instead of the elevators, walks past people riding up the escalator, parks in the furthest spot in the lot, crunches on apples instead of potato chips, drinks water to cure boredom not hunger, and plays driveway basketball with the kids instead of going to spin class … and is OK with all of it.

When you join the WYCWYC movement, you give yourself permission to be flexible, to stop drowning in unattainable perfection, and to be a real life human.

Here’s a pretty sobering fact about heart disease that every woman should know and be mindful of:

It’s the number one killer of women. 

That’s right, heart disease kills more women than any other cause of death. It’s deadlier than all forms of cancer, killing one in three women.

Contrary to popular belief, men do not have the market cornered on these heart-related deaths, but it doesn’t have to be this way. Both women and men can change the impact heart disease has on our lives, and it really only requires some simple lifestyle modifications.

H — Have more sex. That’s right, get it on with your lover more often! That quality, active time together is considered a minimal cardio workout; it’s similar to walking a 20-minute mile. A regular and consistent sex life can help reduce your risk of cardiovascular disease.

E — Eat more heart-healthy foods. A diet rich in foods like nuts (almonds, walnuts, pistachios), red foods (cherries, tomatoes, bell peppers), fatty fish like salmon, oatmeal, berries, olive oil, and greens (broccoli, spinach) will aid your body’s fight against heart disease. Limiting heart harmers like salt, excessive fats, and red meat is advisable, too.

A — Allow yourself to rest. You’ve got to get those zzzs to keep your ticker up and running. It’s recommended to get seven to eight hours of quality sleep each night to both greatly reduce the risk of heart disease and reduce risk of heart disease-related death. Sleep in a cool room, on clean bedding, with no light (that includes screens!).

R — Ride a bike. It’s one of the most beneficial ways to exercise out there, and greatly under utilized. German researchers saw a significant decrease in heart attack and stroke for men using a stationary bike just 20 minutes a day. So imagine what logging greater distance and time will do for you over dynamic terrain? Not to mention the overall benefit of the total body workout cycling can provide.

T — Test yourself. Get tested annually and know your numbers for cholesterol, blood pressure, and blood sugar. Make waist size one of those numbers, too, as it is more indicative of overall wellness than even scale weight. Heart.org has a great guide to help you understand what it all means. Between visits, use the HEAR tips to get those numbers to healthier levels. 

HEART will help you remember a few keys ways to make key lifestyle modifications like eating the right foods and exercising more. Consider other important preventive steps you can take like smoking cessation, losing weight, and knowing your family history.

ALSO READ: Busting 5 Big Breast Cancer Rumors

There’s a great Michael Pollan quote that always causes pause:

If you’re not hungry enough to eat an apple, then you’re probably not hungry. 

The point being to ask yourself if you’re truly experiencing hunger, and if that’s the case an apple will absolutely fix the problem. The apple is the best grab-and-go snack. There’s no prep, there’s no need for dishes or utensils, and there’s no waste (outside of a biodegradable core). Sometimes we’re so hungry — even hangry — and we can’t spare the extra brain cells to put so much as a PBJ together to get us through. Fortunately, there are no brainer snacks, like the apple, that require so little of us and give so much back.

No matter what your reason is for grabbing a quick little bite, try one of these snacks that you don’t even have to think about. These are things you could walk into any drugstore, grocery store, or well-stocked pantry or desk drawer and grab. They require minimal effort and practically zero clean-up, all the while shutting down our internal hunger monster before it needs its own anger translator.

Handful of nuts — Pistachios, almonds, walnuts, or pecans, crack those shells and enjoy a protein boost. About a handful is one serving.

Clementines — They even sell these with kids meals at Chipotle, now! These tiny oranges take only a few seconds to effortlessly peel for a sweet treat.

Yogurt Cup — Make sure it has all of the probiotic goodies — like most Greek yogurts — and isn’t chock full of added sugars. We’ve even seen people turn the foil lid into an on-the-go spoon!

Protein Bar — Seems obvious but don’t overlook these in your blind hunger rage. Everything from apple pie to chunky fudge brownies gets mimicked inside all of that protein.

Raisins — Tiny lunchbox packs of raisins make for a super simple and satisfying little snack. Lots of fiber and vitamins to, ya know, keep everything moving.

Cheese stick — Unwrap and eat! Doesn’t get much easier than this, plus it pairs well with everything. Cheese and apples, cheese and carrot sticks, cheese and crackers…

Squeezy Fruit — It may look like baby food, but those trendy squeeze packs of pureed fruit and veggies can really satisfy when you’re in a pinch.

Peanut Butter — Keep the single-serve packs in your purse or desk drawer for a quick treat you can eat straight from the pack. Or, put it on apples, cheese, crackers, carrots…

Granola Bars — Once again, any version that looks like more than a candy bar is a completely acceptable snack. Look for dried cherries or other fruits, nuts, and even some chocolate chips.

Bananas — Much like the apple, it practically feeds itself to you. It’s especially tasty with some of that peanut butter you may have on you.

Chocolate Milk — No really, a brand or homemade that isn’t completely filled with sugar is actually a highly recommended recovery snack for athletes. One indulgent glass will perk you right up.

Popcorn — Those little bags of pre-popped popcorn are the perfect little whole grain snack you can eat anywhere. Totally filling, not to mention fun to eat.

Baby Carrots — Crunch and munch all you want because there is nothing to this snack. Pair with the peanut butter, cheese stick, a tiny to-go cup of hummus, or even those guacamole squeeze packs. It’s alllll good!

What’s your favorite easy snack?

Everyone knows the workout fueling rule, right? You’ve got to fuel the car before and after a road trip… and your body is the same! Keep it optimally fueled and your engines will rev the way you want them to.

Key here is proper fueling both before and after your workout with “fast” and quality proteins and carbs. Before a workout, that little cheese stick and apple slice snack will provide the fuel needed to really get after it in the gym. Following the workout, that snack will help your recover, especially when you get it into your body ASAP!

That’s what Holly Perkins, CSCS, author of Lift to Get Lean and creator of the Women’s Strength Nation, advises her clients. Eat immediately after your training session is complete. This is even more important based on how intense or how long your workout was.

For instance, if you CrossFit for the 27-or-so minutes, that’s a really short but very intense workout. “It’s critical to get fuel in ASAP,” said Perkins. Likewise, this applies if you’re doing a ten-mile run — low on intensity but high on time.

She explains that “all foods can be measured based on how fast they are digested (or assimilated) within the body.” So which snack should you choose?

Perkins outlined the best protein sources based on how fast they digest and break down, giving your body the good stuff, sooner.

Fastest Proteins for Post-Workout Recovery

1. Whey Protein Powder
2. Egg White Powder
3. Egg Whites
4. Dairy: Skim milk, yogurt, cottage cheese
5. Fish
6. Light Meat: chicken and turkey
7. Dark Meat: chicken and turkey
8. Red meat: buffalo, bison, lamb

Her number one recommendation, which happens to be the fastest protein, is whey protein powder. Take this via shake or bar, but either way, it’s the protein source that’s going to deliver that recovery refuel the most efficiently. Not a big eater around workouts? She says you can totally have half a bar before or after, or do the same with a shake.

Be careful with dairy. Straight cheese isn’t her her favorite option, as it has fats. When choosing milk, Greek yogurt, or cottage cheese, you want less than 4% (or skim) fat.

Really want to treat yourself? She has “love, love, love” for chocolate milk and thinks it’s a “fantastic” recovery snack.

There’s a beautiful thing happening… women are starting to love their bodies. On the whole, women are embracing the skin they’re in and the many different shapes and sizes in which they live. It’s a powerful movement that extends to the roller derby rink.

Within this environment, there’s no pressure to be perfect, live up to manufactured standards, or be anyone other than your own true self. “You can really just be yourself and kick some ass,” remarked Sarah Mathews about roller derby. She skates on a team in Vermont, something she was encouraged to do after moving back east from Kansas.

The sport has a reputation for being a beacon or haven for women who may not have such a strong body image or sense of self. It doesn’t take long to change that though. Sarah thinks that’s the case because “it’s such a non-judgmental environment.”

It’s also a sport of choice for many women who wouldn’t consider themselves athletes at all. Sarah says she’d never played any sports at all, a self-described “orchestra nerd.” But after an invitation to “fresh meat” night for newbies, “I’ve never looked back.”

That ability to make women feel strong, challenge themselves, and give them a platform from which they can dominate a situation are some of roller derby’s biggest assets to its participants. “I definitely feel more assertive” Sarah says of herself since starting. “It’s given me a confidence that I didn’t really know was in me. I’m pretty introverted and passive, but when I’m on the track I turn into a beast!”

Roller derby has been called the official sport of feminism, and Melanie Martins backed that up in an interview with The Plaid Zebra. “The body positivity piece that derby encompasses is like no other sport: Tall, short, skinny, fat … Whatever you are or are not, all bodies are good bodies in roller derby,” she said.

While you could argue that the confidence these skaters take away from the rink is one of its best attributes, it offers one heck of a lot when it comes to fitness, too. And that, for some, is the draw to roller derby. There is so much going on in the body when you’re on the track! [Roller derby] is the total package,” commented Pamela Hernandez, an ACSM certified personal trainer and ACE health coach at Thrive Personal Fitness.

The sport demands strength, stability, power, and speed, which is why Pamela agrees this is one sport that demands everything from you but gives it all back. How does it engage every muscle in your body? “Power and endurance in the muscles of the lower body are so crucial. Like sprinters, the glutes need to be strong for the power. Your jumps are like weighted tuck jumps, so strong quads and calves are extremely important, too. A strong core helps maintain balance on wheels. You need exercises for core stability (like planks) as well as rotary stability (like birddogs),” she explained.

The range of cross-training these women do reads like the programs brochure at a local gym. Roller derby girls pursue everything from interval training and hiking to CrossFit and weight training, not to mention yoga, plyometrics, swimming, running, and basic cardio. Pamela backs this up, saying that yoga is key for muscle endurance and core stability, while CrossFit contributes to explosiveness and power. In other words, they’re very active; this isn’t just a toss away hobby. You don’t have to show up physically fit, but the demands of the sport — endurance and strength especially — will convince you to find a workout regimen that you love.

Most teams practice a few nights a week for bouts. Sarah, a non-athlete at the start, says it’s encouraged her to take up cardio, weight lifting, and yoga. Now, multiply that across the nearly 500 roller derby teams worldwide and it adds up to a lot of women exercising who may not have otherwise!

Pamela does advise, though, that you take it easy a couple days a week. “With practice, bouts, and outside workouts you must schedule days for active recovery to avoid overtraining and prevent injury.”