This blog entry includes no links to additional resources or vendor sites in order to make it compliant to be posted within several Facebook groups. There is another version of this blog post that includes vendor and article links. Visit the Roller Derby category link.

In roller derby, pads are not for if you fall, but for WHEN you fall. Keep this in mind as you pick out your first roller derby gear.
​
Having the right safety equipment is a prerequisite for even entering practice. Your gear will be checked to make sure you're wearing all the pieces and that it's all on correctly. Missing equipment means that you don't get to skate. 

​Being a sport that not just everyone knows about, it takes a little bit of research to figure out what to buy, how to buy it, and where to buy each item. Here are a few tips to get you started. ​

Here is  the gear you need before you can set skate in a roller derby practice or fresh meat program: ​

• Roller Skates
• Helmet
• Mouth Guard
• Elbow Pads
• Wrist Guards
• Knee Pads 

Ideally, you'd get a chance to try on gear before you buy it. Be sure to see if there is a roller derby shop in your area. In the Twin Cities, check out Wheels on Wheels on Facebook. (The owners are involved in men's roller derby and work by appointment.) General sports stores, or skateboard shops, may have some equipment, but not necessarily the best derby specific gear.

For beginning derby skates, you may want to check out the pro shop at your local roller skating rink. The selection is typically not huge, but you may have a chance to try on skates.

Online, there are approximately 4 bijillion places where you can buy derby gear. Here are just a few:

• 2N1 Skate Shop
• Devaskation
• Bruised Boutique
• Derby Warehouse​

What are your roller derby gear preferences? Include your thoughts in the comments.

​Please note that I'm not receiving incentives from any organization to promote or suggest one product or website over another. These are just my personal opinions, for your consideration. Search for these titles to learn other people's opinions:

• DerbyLIfe: A Rookie's Guide to Roller Derby Gear
• The Fresh Meat File: All You Need to Know to Get Started in Roller Derby
• Derby 101 Guide from the South Bend Roller Girls
• Knee Pads 101: Review of Several Popular Roller Derby Knee Pads

In adult life, “I’m so tired” is a common complaint, second only to “I am so busy.” Of course, we are so tired and busy because of how important and in-demand we are, therefore we don’t have time to take on one more thing because, for goodness sake, we don’t even have time to sleep!
​
#Humblebrags aside, there are certainly many life habits adults have that can mess up the ability to sleep—including our 24/7 culture, using our smart phones late in the evening and that cursed show we’re watching on Netflix that somehow tricks us into watching the next episode. Once you do call it a night, here are three tactics for getting yourself from being physically in bed to actually asleep.

I read way more non-fiction than fiction. I read books on time management, making better business decisions and promoting positive behavior change. While I love these books because they help me improve my work skills and excel in life, reading non-fiction activates me. I usually take notes, make observations and think of all of the things I should DO. While this a helpful mindset for overall life success, it’s not going to do my sleep any favors.

Now, I read non-fiction during the day, and fiction at night. I read stories that are entertaining and engaging, but help my mind wind down. So far, my teenage daughter (a voracious reader) has gotten me hooked on dystopian young adult fiction trilogies including Hunger Games, Divergent, Matched, Uglies and more. They are quick reads that are well paced with interesting plots. They also serve as entertainment that helps me transition from awake, functioning adult to ready to go lights-out adult.

​Not sure what to read? Grab something from an area little free library, grab a book at the local coffee shop’s free shelf or get thee to the library. Check out what friends and family are reading and get recommendations. Pick something and start. If it’s not your thing, pick something else. 

Admittedly, the world “journaling” makes me throw up a little bit in my mouth. These days, journaling is often the go-to remedy for everything from being more grateful for what we have to figuring out why we do the crazy things we do. Do you know why journaling is recommended so much? Because it works. Getting information out of your head and on paper has huge value. It helps you not only process your ideas, thoughts and feelings, but it enables you to take part in the process of taking a thought your mind is stuck on and physically put it somewhere else. Offloading that thought—at least until morning—frees up our minds to get some damn sleep.

When I’m supposed to try to sleep, my brain liked to occupy itself by rehashing every dumb thing I’ve ever said, revisiting movie trivia I can’t quite remember and stewing on problems I can’t quite solve.  Keeping those thoughts inside my head (or trying to will them away) only results in more tossing and turning and less actual sleep.

If I’m having a tough time sleeping, or even dealing with a stressful situation, I will often take deep breaths. Recently, I attended a training session about resilience. The presenter referenced 4-4-8 breathing and mentioned this technique helped soldiers in the special forces handle stressful situations. As an extra added bonus, it also works as a way to get your mind to calm down and get to sleep.

Here’s how it works:

• Inhale deeply for a count of 4.
• Hold your breath for a count of 4.
• Exhale for a count of 8.
• Repeat for 5 minutes.

​​Variations on this idea abound—including 4-4-8 breathing, 4-4-4 breathing or Circle 7 Breathing (7-7-7). Regardless of the numbers you use, the whole point is to help your mind focus, pay attention to your breathing and calm yourself down. If you’re in a stressful situation, using this exercise can help clear your head so you can deal with the task at hand. If it’s bedtime, tactical breathing can push you from pre-bedtime routine to sound asleep. 

What are your tried and true tips for getting to sleep? Include your thoughts in the comments.

As an adult human with (or searching for) a grown-up job, we often hear about the value of networking--but how does one “network?” And how does one do it in a such a way that we’re meeting people, building relationships and connecting with individuals in a meaningful way? How do we do all of that without being (or feeling like) the slimy person who talks with someone today in order to shamelessly use that person for selfish personal gain later on?

Overall, networking includes meeting people, keeping track of them and nurturing those relationships in a mutually beneficial way. Let's break down each of those key components.

We meet people all the time whether we’re working on a project, attending a conference or dressed in our least attractive ensemble attempting to sneak in and out of the grocery store. The trick with networking is to figure out how to meet people who share your professional interests. Here are three key places to meet the people that will become part of your network.

I’ve worked for 10+ organizations, each of which had some turnover and many new employees. After I met someone initially, or sometimes after I worked with them on a project, I would connect with them on LinkedIn. I also connected with coworkers at other office locations as well as point people working for vendor organizations. Since I have worked directly with all of these people, they have direct experience with me as a coworker, manager or project team member.

​In the Twin Cities, I’ve been involved with the Financial Planning Association, Association of Talent Development, Professional Association of Computer Trainers, the League of Longfellow Artists and Fredrickson Roundtable for Learning Leaders. Each time I attend a meeting, I have conversations with people before, during and after each presentation. I make special effort to get their names and connect with them on LinkedIn afterwards by including a brief note on who I am and our conversation. These are people who have seen me in a professional environment and have had at least one personal interaction with me.

There are people that we interact with all the time—like the server at my favorite restaurant, my daughter's math teacher, the guy who works from the same coffee shop I visit, the woman who knocked me down last week at roller derby. This also includes friends from high school, classmates from college and the friend of my sister’s that I struck up a conversation with a month ago. After I’ve had a good interaction with people, I try to connect with them since our paths may cross again, and there will definitely be opportunities for us to help one another out. Now, reaching out to them to talk more about a specific topic will be easier since we have had casual contact on one or more occasions. 

Some could argue that these people shouldn't be a part of a "professional network" since I don't directly know them from work. I disagree. I'm a firm believer that there is generally zero benefit to being mean to people and only positives from being nice to people. Go forth and be nice to people--if only for the sheer pleasure that being nice to another fellow human being can give you.

LinkedIn is the core tool I use to keep track of my professional network.  This is a collection of people I have worked with over the course of my career, colleagues from professional organizations and people who are both friends and possible business contacts. I use LinkedIn to post my professional profile, link to my other professional social media accounts and stay current on who of my connections currently work for what organizations. In addition to LinkedIn, I also keep email addresses and phone numbers for people who I worked with more closely, and connect people with who are family or friends as well as professional connections through Facebook. 

The biggest mistake most people make with networking is staying silent until they need something. In order to network effectively, it needs to be a give and take relationship. This includes talking to people in passing when you see them, congratulating them on their successes, asking them how they are doing and offering help when you can. Is someone looking for someone to click through a webpage they are designing? Volunteer to help. Did they just publish a book that you read? Comment on how much you liked the book or share the book with other people who might find it interesting. Did someone just get a promotion at work? Send them a quick note of congratulations.
​
Even sharing insightful articles on LinkedIn on a regular basis is one easy way to give to, rather than take from, your network. In order to be successful, networking should be about an ongoing relationship that is mutually beneficial—not your list of people that you ask to do you favors.

​How do you build and nurture your professional network? Share your thoughts in the comments.