Alex

May 042018
 

Sunday the 8th of April Dr. Johanna added the Nashua Soup Kitchen 10k to her training run for the Gate City Marathon. This is the 25th Annual race raising money for the Nashua Soup Kitchen. This year there were 750 runners. Registration for next years race opens in December.

On Tuesday, April 10th we met with our friend Cheryl at the Nashua Senior Center to to see what help we could offer for Meals On Wheels. Starting on the 17th, we rode along with several drivers to learn more in depth about what volunteering to deliver meals 2-4 times a month entails. Rather than make it just something we do this April, we applied to be drivers and by the end of May we’ll be driving a weekly route delivering meals in Nashua. We are excited to be able to help Nashua in an on-going way. They are looking for more drivers, if you are interested you can apply here.

Meals On Wheels has an upcoming walkathon in Manchester on May 19th.

Another local charity we wanted to help was Habitat for Humanity. We quickly discovered that their build days would interfere with our patient hours and opted to spend a pleasant Wednesday afternoon volunteering at the Restore on Amherst St. We spent the afternoon straightening up displays and helping people move furniture around. Registering for a shift is easy on their website.

Our linens drive for the Nashua Humane Society has been a fantastic success, thanks to our patients. You’ve managed to over flow the bin with blankets, towels, sheets, and even several large dog beds. Thank you!


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 Posted by at 2:25 pm
Jan 222018
 

plated meal with vegetablesMeal planning made easy

I’m going to tell you about our families’ weekly meal plan, to make it easy for you to create your own. Our plan is not designed for weight loss, or for the treatment of disease, it’s a plan that works for us. We created this plan to help get ourselves off of the hamster wheel of “What do we make for dinner?” To automate a daily task and while leave room for creativity, save time and make shopping more efficient.

What do you need? If you copy what we do, you’ll want a good crock pot, a pan with metal grate or cooking cooling rack, a good frying pan(we love our cast iron pans), and freezer bags. Likely you’ll need more kitchen equipment, but unless this is your first time cooking at home, you’ll likely have most of the equipment.

Now you need to think for a moment, grab a notepad and jot down the 3-6 meals you always cook. The old standbys, the comfort items, and the ones you buy for every week even if you don’t have plans to make it. In our house those meals are: easy stir fry, tacos, rice beans and sausage, roasted chicken breasts, and crock pot pork roast.hand writing in journal

Next I want you to look at your weekly schedule, what are your busy days? Which days are you likely to get take-out food or delivery? Our two difficult days are Mondays and Tuesdays, we find in those evening when we get home we don’t want to cook and even the process of thinking about what to cook takes entirely too long.

Now to combine this information. Which of your regular meals cook quick with minimal prep? Crock pot meals are also low prep and tend to be ready and waiting for you when you walk in the door.

Here is our plan (consider it a sample) as you’ll need to make your own. You can use our example list to frame out your own family schedule and needs.

Monday: Rice, beans, and sausage. Minimal prep, and cooks quick.
Move a frozen crock pot meal from freezer to fridge.

Tuesday: Crock Pot Meal. In the morning, pour now thawed freezer meal into crock pot, set to hot/warm (your crockpot settings may vary), maybe add some fresh garlic or additional veggies. Done. At dinner time, possibly steam up some veggies, or serve with leftover rice. Depending on meal.
Move chicken if frozen from freezer to fridge to thaw. If already thawed consider marinating.

Wednesday: Cook the chicken meal, maybe steam some veggies, or perhaps cook it all up as a stir fry.
Move the ground beef from freezer to fridge.burrito

Thursday: Tacos!! Which in our house means spiced pan cooked ground beef served with taco fixings or just over salad. Always a favorite with our kids, most likely due to the lack of forks.

Friday: Leftovers. Everyone gets something different to use up all the leftovers in the fridge. We also evaluate what we have left and consider creating casseroles to freeze for later use.

Saturday and Sunday: Unplanned. This is when we roast whole chickens, grill steak and prepare the more time consuming meals.

Now for the hidden prep, let’s face it, many published meal plans, including ours, assume a level of prep has already happened, it just didn’t have to happen in the evening.

Meat Prep: We look for sales on cuts and types of meats that we like; and we buy more than we need for the night or the week. Then we package them up in freezer bags, with a complimenting marinade and freeze. If you don’t want to try to create your own marinade, there are plenty of products on the market that you can purchase. Due to food sensitives we look to avoid marinades that include high fructose corn syrup, yeast extract, dairy, and gluten. Our current “go to” choices are Kraft Italian Dressing, and Market Baskets organic Italian dressing. If you are trying for a low salt diet, be careful with buying pre-made marinades, check the sodium content.

Sausage: On Sunday we cook up a whole tray of sausage links in the oven on a grate with a cookie sheet. Often cookie sheets are sold with a cooling rack as a combination package. Our simple recipe is lay sausage links on grate on sheet, puncture the sausage with several small holes each so the fat can escape, and cook at 350 degrees for 45 minutes or until they are done. Once cooked and slightly cooled they go into a bag in the fridge to be cut up or re-heated as needed for recipes throughout the week. As we eat lunch at home, these are easy to put into a lunch. This also means sausage for Monday’s meal is already cooked and most of the work is done.

There you have it, our family meal plan. If you’re looking to simplify your dinner habits, it’s a great basic frame work to get started. Of course your personal taste preferences can alter the plan as needed and desired. But once you get started, you’ll save a lot of time and effort that’s for sure.


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 Posted by at 9:39 am
Oct 192017
 

Welcome listeners of Where Do We Go From Here with Vera EhmannStack of flat rocks, balanced but tilted.

In the episode I ended with some exercises you can do to help improve your spinal health. As with any exercise routine, if this hurts contact your healthcare professional for evaluation and care.

PDF of Exercises

This blog contains many brief articles regarding health that you can benefit from without being a patient of the office.

Brain Health and Exercise

The Uncomfortable Reality of Quitting Smoking.

How to Rehab an ankle, “that always seems to sprain.”


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 Posted by at 11:47 am
Jul 072017
 

For the 2017 Season, Catalyst Chiropractic is a proud sponsor of the Nashua Silver Knights.  We’ve hit a few games already this season, and we’re looking forward to hitting more.  Have you seen historic Holman Stadium?  In 2016 our family became Silver Knights fans, we got to experience the park, meet members of the team and the management.  Plus, they won the championship, an exciting end to an exciting season. Great folks all around, winner of the Greater Nashua Chamber of Commerce Small Business of the Year award, and a great night out here in Downtown Nashua.

If you’ve not been to a Silver Knights game, here are some quick tips from us.

Parking is free, and only a short walk from the main gate.  I repeat, parking is free.  You did not imagine that, parking is free.  Lets see any other major sporting venue have that as a perk. I prefer to park near the tennis courts so that my exit time is quicker at the end of the game.  

Tickets can be purchased online or at the box office. If you decide at last minute to attend make sure you check what special event is going on at the park that day, because you might be able to get a discounted ticket.  Speaking of last minute, don’t worry about seats, you’ll have good seats, all the seats are good. There isn’t an overhanging roof or upper deck seats needing support columns that block your view.  This also allows for a lovely breeze on warm evenings. Every Sunday the Silver Knights accept canned goods for a local soup kitchen and you’ll get a reduced ticket price for your donation.  Monday and Wednesday night games, children get in free with a Sterling’s Kids Club card.

When you walk into the park, take a moment to read some of the many plaques about the parks history.  You may be surprised by some of the history that is here in downtown Nashua.

Have your kids check in with the Silver Knights Interns at the tent by the gate to the park, as they schedule on field games every inning on the first or third base lines.  Are You Smarter than a Silver Knight, Plinko for prizes, Shoe Toss, and even Simon Says.  The on field announcer, The Duffman, introduces the kids and gives commentary during the games.  He’s really great at getting the crowd excited and cheering the kids on.  Let’s face it, the games are fun but the real thrill for our kids is getting to walk onto the field and “be a part of the action”.

Pick up a color program at the merchandise stand as you walk in.  It is always interesting to see which college the players attend, and where they grew up.  The league has rules about what percentage of its players need to be from New England schools.  Plus its always fun to find out a kid from your home town is playing ball on the field. In the walkway heading towards the first base concessions stand, there is a plaque listing the names of Silver Knights who’ve been drafted into Major League Baseball.  15 Knights in total, 5 new ones this season alone.  That’s exciting news from a local team!

Do you like fireworks?  Well after every Friday night home game, there are fireworks.  Not a few pops that sparkle, but a full scale fireworks show.  What has more explosive excitement than fireworks?  Running the bases that’s what!  Kids get to run the bases at the end of every home game.  How cool is that?  Best way to prepare is when the Silver Knights are winning, go to the third base field entrance around the 1st out at the top of the ninth. Speaking of third base, the Knights have revamped their Third Base side Kids Area.  Tokens to play games or bounce in the bouncy houses are $1 each, or 12 for $10.  Get the kids to run off the pre game excitement so they’ll sit still for a few innings.

Cowbells!  There is a spectator in section 103 near section 104 at nearly every game.  They are selling cowbells for charity.  The cowbells are under $10 and fun to cheer on the team with.  Or in the case of small children great for teaching when to cheer and not to cheer during a baseball game (Note, not for the visiting team).  

It’s always a challenge taking two small kids to a public restroom, especially at a sporting event.  Holman Stadium has two clearly marked, accessible rest rooms right on the main concourse.  Clean, well lit, and not far from the field, so you don’t miss any of the game.

Many foul balls go out around the back of section 208 and 201.  Expect half way through the game a small collection of children will be there chasing after the balls.  Anyone who returns a foul ball to the home plate or first base concessions stand, gets either a free candy bar or a free box of popcorn.  Speaking of concessions, all of your ball park favorites are there. Fried dough, 603 Ale, sausage and pepper subs all available on the main concourse.  The Dragon Slayer Tavern does drink specials before the game, and during Thursday night home games they host “Meet the Brewer” with local breweries.  Check out the Silver Knights 2017 Mug Club offer for more exclusive deals.

Sports Stars benefit from Chiropractic Care, but care shouldn’t be just for them.  Catalyst Chiropractic sponsors the defending local champions!

You may not be trying to hit the ball over the outfield wall, but what about improving your golf swing?  Who wants to pull a muscle in the shoulder as they reel in that big bass? How about a fun day at the park with your grandkids without hesitation? Catalyst Chiropractic focuses on Neurostructural Integration. Find out if a neurostructural shift is getting in the way of enjoying fun summer activities. 

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 Posted by at 9:13 am
Feb 132017
 

Last Friday Dr. Johanna had the opportunity to experience a cycle class at All Out Cycle to benefit Girls On the Run.

(added 2/6/2018: Support Carolina’s Boston Marathon fundraising for Impact Melanoma)

The class was led by a staff trainer, Valerie, and lasted approximately 50 minutes. When I arrived, I had to register for the class, as I hadn’t done so online. I picked out my bike for the class as well. Apparently most people there liked to hide in the back. Valerie helped myself and a few others unfamiliar with the bikes, with adjusting for seat height, handle bar distance, and pedal clips. Valerie’s shoes clipped into the pedals, she attached straps to the pedals for me to strap to my sneakers. Taking the time to help with the bike set up, was a great help at putting the new experience in a new location awkwardness at ease.

As for the actual class, the lights went down, so being in the back didn’t matter. Valerie was pretty much the only one you could see. We turned on the small monitors on the bikes that synced up with Valerie’s bike, and kept track of our relative distances with each other. We went through a routine that my friend had designed, that was as close to biking a 7 mile race without leaving your spot. Valerie did a great job explaining each change of the routine along with making everyone feel comfortable. Due to a meniscus injury last year, I found position two cycling, standing on the cycle, was more difficult and opted to stay seated for most of those parts of the class. I never felt out of place or singled out for doing so. I never felt in anyway as I was failing at the exercise because I had difficulty with some of the activities. I absolutely felt challenged. The music helped get through the moments when I’d look at the timer on my bike and calculate how much longer I had.

Overall I had a great experience and will likely be back again. I recommend trying this out, a lot more fun than sitting on a bike at the gym alone and more social than playing the dragon catching game on my bikes at the YMCA. As of writing this post, there is a code to try a free class on their website.  The regular cost for the class is $17, and at that price, I’m sure I’ll be back to take the class again.

Important things to know before you go. Booking online will likely speed up your check in process. Bring a water bottle, you are going to need it. If you forget, they have bottles for sale there. Sweating happened for all of us, they have towels to grab(and hampers to ditch them in). I didn’t check out the bathroom to see if they have showers. Ask for a seat pad. I saw them innocently sitting on a bench by the door to the studio, but failed to ask for one. That would be my one regret, many of the regulars have pants designed with padding already, my natural padding was not enough.

Christine is running the Boston Marathon this April and raising money for Girls on the Run.  This class was a fundraiser to help her raise money, I’ll make sure to support Christine’s continued fundraising through fitness classes.

Do you have a fitness class you want Dr. Johanna to review? Contact the office with details.


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 Posted by at 1:19 pm
Oct 192016
 
Simple ankle sprains, the ones that you “walk off” or heal in less than two weeks are rarely properly rehabilitated.  Often once the pain is gone and you are able to resume normal use, the problem is considered gone, until the next time it happens.  This guide is to help strengthen your ankles to avoid a repeat sprain.

Before we start to discuss rehab, let’s look at the anatomy of an ankle sprain.  The most common ankle sprains are Inversion Sprains. Wherein you stretch the lateral ligaments of the foot, or in more common terms. The injury happens with the foot turned in, damaging the ligaments on the outside of your foot. Most commonly is the anterior talofibular ligament.  Typically with these sprains there may be minor or no swelling at all.

Below are some suggestions for strengthening the ankles to avoid re-injury. These are not for treatment immediately following an acute sprain. If you have an acute sprain contact a healthcare professional for the best type of treatment for your injury. These instructions can also help improve balance.

Test for your starting point:

 one foot

Stand on 1 foot for up to 60 seconds.  Stop as soon as you start to wobble or become unstable.  Note the length of time.  Then, repeat the exercise with the other foot.  If the amount of time was less than 60 seconds start at Beginner, if more than 60 seconds go to Intermediate.

Note: For safety always do these exercises near a wall or chair you can hold onto, if you suddenly need support.  This exercise is best done barefoot if possible.

Rehab Beginner:

3-4 Times a day: attempt to stand on each foot for up to 60 seconds.  If you start to wobble consistently, put the other foot down, rest for 30-60 seconds and try again.  You are likely to have small wobbles during this exercise those are OK but remember the goal is to strengthen the ankle and large wobbles might re-injure it instead.

Once you can stand on each ankle for 60 seconds without wobbles move to the Intermediate level.

Rehab Intermediate:

3-4 times a day attempt to stand on each foot for 60 seconds with your eyes closed. Everything is the same as the Beginner exercise except you will have your eyes closed.

Once you can stand on each ankle for 60 seconds without wobbles move to the next level.

Rehab Advanced: with variations

Start with same exercises as above on an uneven surface such as a Balance Pad.

Variations are: Doing the exercise with eyes closed; holding weights in hands; or moving arms in circles while holding weights

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Sep 222016
 

706032_10151106238146853_349644133_oWelcome Autumn!  The leaves are changing, the nights are colder, and Catalyst Chiropractic is giving back to the community. From now until October 31st, $25 of every new patient exam will be donated to the Nashua Humane Society, or Liberty House (patients choice of course).

1975199_10152278658591853_2092071661800410297_n

 

We’ve got a team together for the Walk for Whiskers on October 29th. Fall is a great time for outdoor walks, and Mines Falls Park will be ablaze with colorful leaves, come out and join us.  Wear a fun costume, and help animals in need.

 

 

lib_logoIn the office we are once again collecting donations until the end of October to help local veterans, here is the current wishlist. Liberty House, is a sober assistance home for Veterans located in Manchester, NH. Liberty House has 10 residential beds in their transitional facility. Along with housing, they also support veterans in the community with employment/housing assistance, case management, agency referrals, a food pantry and supplies for those veterans still homeless.

12096098_10152999129826853_5959565222983524873_nWith falling leaves comes raking or wearing heavy leaf blowers. A neurostructural shift can make it difficult to enjoy the weather after all the chores are done. Call the office today to schedule your complementary consultation and help out a good cause.

603-791-0222

 

Pictures are of our sons Hal and Jack from various years enjoying fall.

 Posted by at 4:09 pm
Jul 052016
 

One of the common comments we hear at Catalyst Chiropractic, is reports of an increased speed of recovery. After a month of care, people have excitedly announced that they were bouncing back from exertion faster.  They had worked out in the yard the day before, or pushed hard to reach a new goal at the gym, and they had expected a morning filled with pain and uncomfortable moments.  Upon waking up, they felt only minimal discomfort and had no stiffness in their limbs.  The only thing that had changed in their routine, was adding Chiropractic to their life.  In the weeks since, they’ve continued to have these results and have been able to push themselves harder and farther than before.

One patient told us about volunteering at a charity event.  They had walked 3-4 times as many steps as they normally do.  And that the year before when they volunteered, they took 3 days to recover from the exertion.  This year, they were able to get out and do some much needed yard work the next day. lawn-mower-938555_1920

What if you could do more with your day?  What if what once tired you out, was now only a milestone that you passed by and kept going?  Does you spouse need Sunday to recover from a Saturday of yard work?


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 Posted by at 4:12 pm
Jul 012016
 

NSK-01-Full_Logo_4There is a sign on Rte 3 Northbound, for Historic Holman Stadium.  I’ve driven by it so many times, that in my minds eye it has taken the place of the exit ramp sign.  Now that I’ve seen the Nashua Silver Knights play a few games at Holman Stadium I’ve found our new family fun activity.   I’m a big baseball fan, I grew up watching it, and my kids are growing up watching it.  Thanks to a Nashua Chamber of Commerce Mixer, I met the staff of the Silver Knights and my baseball world expanded.  Holman stadium and the Silver Knights offer a great time, at a great price, and in a great venue.

Parking

Parking is free, and only a short walk from the main gate.  I repeat, parking is free.  You did not imagine that, parking is free.  Lets see any other major sporting venue have that as a perk.  You could walk to the stadium from downtown if you wanted to though.  For folks not familiar with how baseball games operate, be careful how close you park to the 3rd base foul line or make sure that you have full glass coverage.  We haven’t seen any cars get hit, most likely due to the treeline at the edge of the stadium. But foul balls happen, and the 3rd base side is prime territory to pick up a souvenir of the game.

Tickets

Tickets can be purchased online or at the box office. If you decide at last minute to attend make sure you check what special event is going on at the park that day, because you might be able to get a discounted ticket.  Speaking of last minute, don’t worry about seats, you’ll have good seats, all the seats are good. There isn’t an overhanging roof or upper deck seats needing support columns that block your view.  This also allows for a lovely breeze on warm evenings. Every Sunday the Silver Knights accept canned goods for a local soup kitchen and you’ll get a reduced ticket price for your donation.  Wednesday night games, children get in free with a kids club card.

When you walk into the park, take a moment to read some of the many plaques about the parks history.  You may be surprised by some of the history that is here in downtown Nashua.

Activities for children13304971_10153420015821853_6976531014688122351_o

Do your kids have a hard time sitting still for nine innings of baseball (Because I know mine do.)?  Get to the game before the first pitch, there’s a booth at the gate where the kids can sign up for games on the field between the innings.  Duck toss, water balloon baseball, and even running on the field during the game.  Many of the games are played with the members of the Silver Knights team and the staff.  A really great personable friendly bunch including the in game announcer, Jimmy Football. Speaking of running the bases, the kids get to do that at the end of every home game.  How cool is that?  Best way to prepare is when the Silver Knights are winning, go to the 3rd base field entrance around the 1st out at the top of the ninth.

Other entertainment 

Do you like fireworks?  Well after every Friday night home game, there are fireworks.  Not a few pops that sparkle, but a full scale fireworks show.

Cowbells!  There is a spectator that has sat at the back of section 103 near section 104 at every game I have been too.  He is selling cowbells for charity.  The cowbells are $8 and fun to ring.  Or in the case of small children great for teaching when to cheer and not to cheer during a baseball game (Note, not for the visiting team).

Jack and Hal with Kendall Reyes

Jack wanted to go to a football that night, not a baseball game. Meeting Kendall Reyes made everything OK.

Local celebrities and giveaways.  Last Wednesday Kendall Reyes of the Washington Redskins was there to throw out the first pitch and sign giveaway bobble heads.  Kendall grew up in Nashua and played for Nashua North.  According to articles on the internet he spends time in Nashua during the off season and does work to promote the Boys and Girls Club where he spent time as a youth.

Other little tips

Pick up the $1 program at the merchandise stand as you walk in.  It is always interesting to see which college the players attend, and where they grew up.  The league has rules about what percentage of its players need to be from New England schools.  Plus its always fun to find out a kid from your home town is playing ball on the field.

On Wednesday hot dogs are $1, which is half price.  If you were paying attention the flyers in your mail box, you may have gotten a coupon for 2 for 1 hot dogs.

The Silver Knights Kids Club gets kids a discount on merchandise and free entry on Wednesdays. Youth t-shirts are only $10 before discount.

It’s always a challenge taking two small kids to a public restroom, especially at a sporting event.  Holman Stadium has two clearly marked, accessible rest rooms right on the main concourse.  Clean, well lit, and not far from the field, so you don’t miss any of the game.

Many foul balls go out around the back of section 208 and 201.  Expect half way through the game a small collection of children will be there chasing after the balls.

Non-peak nights, private air conditioned boxes are $150.  Find 15 friends and for $10 each you get unlimited soda and popcorn. Plus access to the full menu of concessions (for additional charges of course).13507163_10153451598681853_5211873458519175548_n

Sterling the mascot is often walking the park high-fiving children and posing for pictures.

The Silver Knights can be followed on Facebook and Twitter.

Sometime mid game, and I can’t remember when they have everyone get up and do some kind of dance that at first reminded me of the tomahawk chop from the Atlanta Braves games.  Anyone want to clue me into this ritual?  We’re still a bit baffled by it.

Holman Stadium has a long history with Nashua, and the Silver Knights are working to build a great relationship with the community.  We’ll see you at the game.


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 Posted by at 10:00 am
Apr 272016
 

Are you looking for something to do on a Saturday afternoon, and don’t want to mortgage the house to afford it?  Have you considered the fast paced sport of Roller Derby ?  Saturday night, Dr. Johanna and I attended the season opening double header game, and had a great time.  I’ll admit it was my first roller derby match, and all I knew about derby, was that they skated around a track. While at the same time, attempting to prevent the other team, from skating around the track.  Within minutes I was enjoying the action on the rink. The rules were simple enough, and my attention was drawn in quickly.

April 23 Bout

April 23 Bout

The announcer for the game quickly and clearly explained the game to any new folks in the crowd.  Giving an entertaining and informative description of basic game play, while announcing the players from each team. She provided color commentary during the game, as well as music, and was humorous and energetic.  At half time she hosted raffles and games on the rink, including rolling wheels from skates onto a target to win prizes. Who doesn’t love audience interaction during the game?

Concessions at a sporting event are always challenging.  Standing in line for 10 minutes to buy an overpriced bag of salty snacks is no one’s idea of a good time. The coliseum has three lines for concessions, one for general snacks and drinks, one for snow cones and fried dough.  Plus a separate Beer Garden, with its own seating (also wine and cider).  So you’re not waiting behind the entire stadium to grab a quick bottle of water. Their prices were lower than I expected, with friendly staff and you’re still able to see the action of the game from all three lines (try that at Fenway Park).  Did I mention the stadium also has convenient free parking?  Because, it has free parking.

Many of players skate around the arena before and during the game.  They are more than happy to answer questions about the game, the league and to sign programs. The league is run and organized by the players, the effort that they put into the game off the rink is just as much as the effort they put into winning. That’s dedication to a sport for sure.  NHRD are members of the Women’s Flat Track Derby Association.  WFDA’s motto is, “by the skaters, for the skaters”, which means that all members have a say in the league and help shape the future of their league.

Since the stadium is bleacher seats, folks are free to sit where they’d like to and there were kids moving around to get a better view of the action.  To say that game was kid friendly, would be an understatement.  There were dozens of kids there, playing in the bleachers, cheering on the skaters, and having fun being kids.

Roller Derby isn’t limited to New Hampshire, check out The Leagues to find a team near you.

Follow NH Roller Derby on FB for updates, games and news.

Don’t miss any of the action, here are the dates for the upcoming Bouts.  Catalyst Chiropractic will be raffling off two tickets to each of the home games.  Come into the office and ask us about it.

Tickets Available for the following dates:

10897745_892576817454182_8455390263367032487_nMay 21, 2016 4:30pm

June 25, 2016 4:30pm

August 6, 2016 4:30pm

New Hampshire Roller Derby plays at ARENA in Manchester, tickets are $10 and kids under ten get free admission.

 Posted by at 10:00 am  Tagged with: