Episode: Roller Derby

Season 5, Roller Derby

Get a behind the scenes glimpse into the world of Flat Track Roller Derby when we speak with “Rat” & “Evil Beauty” from the internationally ranked Brandywine Roller Derby Team. Then Get Fit with Coach Thump’s off skate Plyometric Workout. Coach Diane Catrambone helps us Stay Happy as she walks us through steps to ‘Journey Back to Self’. We Eat Healthy with a small plate recipe that’s perfect for snacking and Live Healthy when the Docs at Phoenixville Hospital/Tower Health explain important, yet simple ways to help reduce the risks of cancer. We also have A Coach’s Corner, an Exercise of the Week and so much more – all on Today’s episode of My Fitness Rx. Be Fit, Be Healthy, Be Happy!

Be Fit Feature: “Roller Derby”

  • “Rat” Jennifer Ratkowski
  • “Evil Beauty” Allison Stephens
  • Brandywine Roller Derby

Be Happy: “Journey Back to Self”

  • Diane Catrambone, Holistic Health Coach
  • Health By Design

Be Fit: “Off Skate Roller Derby Workout”  (Video)

  • Coach “Thump” Sam Flowers,
  • Brandywine Roller Derby
  • Agility Ladder Plyometric Drills
    1. Quick Feet: 2 feet in
    2. Irish Jig: 1 foot in – 1 foot out
    3. Single Leg: Jump 2 in – Jump 1 out
    4. Plank Jacks
    5. Lateral Moves: 2 up – 1 back

Be Healthy Recipe: “Roasted Chickpeas and Kale” (Video & PDF) ᴥ

  • Catherine Campbell, Bistro Manager
  • Hector Vazquez, Chef
  • The Couch Tomato
  • Recipe requires login to access the video and download. Register/Login here

Be Healthy: Healthy Minute: “Reduce Your Cancer Risk” (Video)

  • Dr. Amy Curran, MD
  • Phoenixville Hospital, Tower Health

Be Fit Coach’s Corner: Nutrition and Athletes

  • Erik Miller, M.S.
  • Fit EDU

Be Fit EOW: “Triceps Kickback” (Video)

  • Demonstrated by Susan Knoble


Learn about our Expert Team here

Be Fit, Be Healthy, Be Happy!