Figure Skater Fitness SUMMER 2022

A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING

VOLUME 8

ISSUE 3

SUMMER 2022

5 Foam Roller Exercises

SAFE LANDING How to jump and land perfectly

PLUS!

We’re Feeling Puzzled Our first-ever printable game that’ll have you skating your win, one word at a time

FLEXAFIT WORKOUT

BUILD STRENGTH FOR POWER EXERCISES

Next-level Mindset Expand your mental strength & elevate your skate

INPUT VS OUTPUT:

What you eat can impact performance

ALISSA CZISNY Alissa Czisny is one part talent and another part courage. Find out how she took hardship in stride, got back on the ice and skated her way to multiple wins

www.figureskaterfitnessmag.com

PROTECTION & PERFORMANCE www.edeaskates.com

SOLE

EDITOR’S LETTER

THANK YOU TO EVERYONE WHO CONTRIBUTED TO FIGURE SKATER FITNESS! PUBLISHER/EDITOR-IN-CHIEF Signe Ronka EDITORIAL DIRECTOR Adriana Ermter CHIEF FINANCIAL OFFICER & OPERATIONS Angela Ronka CONTRIBUTORS Christian Bonin Rebekah Dixon Dr. Justin Kilian Patti Larkin Ashley Leone Sarah Lindsay Mallory MacDonald Dr. Sheilagh Maguiness David Merson Ally F. Walsh

EDITOR’S NOTE Welcome to Off-Season training time!

It’s time to start picking up the pace with strength & conditioning training. Off-season is the best time to do cardio training, resistance training with heavier load and intensity. It is the time of year when skaters really need to think about what areas need most focus in order to prevent injuries in-season. Our fitness section is packed with amazing exercises for leg strength and core conditioning exercises.

I was particularly excited about this issue because we had the absolute pleasure of interviewing Alissa Czisny, one of my former competitors in the JGP circuit.. Her down to earth personality and kind hearted nature is what really stood out for me, when hanging out at the photoshoot together. Make sure you read her story and how to overcome obstacles.

I hope you enjoy our off-season issue! Let’s start resetting next seasons goals, getting into summer mode and having some fun in the sun!

Cheers!

Signe Photography by Christian Bonin

Visit us at www.figureskaterfitnessmag.com Figure Skater Fitness is published four times a year by Figure Skater Bootcamp Inc., 33 Villiers St. Suite 202, Toronto, ON, M5A 1A9. Copyright 2015 by Figure Skater Bootcamp Inc. All rights reserved. Nothing appearing in Figure Skater Fitness may be reprinted, either wholly or in part, without the written consent of the publisher. Email address must accompany all submissions and no responsibility can be assumed for unsolicited submissions. All email content, photos, manuscripts, sent to Figure Skater Fitness will be considered as intended for publication and Figure Skater Fitness reserves the right to edit and/or comment. Figure Skater Bootcamp Inc. reserves the right to reject any advertising at its discretion. Advertising office phone: (416) 554 9456. The publisher accepts no responsibility for any harm or injuries incurred by practicing the activities suggested in the publication.

PRINTED IN CANADA

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FIGURE SKATER FITNESS

SUMMER 2022

Table of Contents A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING

VOLUME 8

ISSUE 3

SUMMER 2022

5 Foam Roller Exercises

SAFE LANDING How to jump and land perfectly

PLUS!

We’re Feeling Puzzled Our first-ever printable game that’ll have you skating your win, one word at a time

FLEXAFIT WORKOUT

Alissa Czisny

Photography courtesy of Christian Bonin

TKTKTKTKTK

Next-level Mindset Expand your mental strength & elevate your skate

INPUT VS OUTPUT: What you eat can impact performance

ALISSA CZISNY Alissa Czisny is one part talent and another part courage. Find out how she took hardship in stride, got back on the ice and skated her way to multiple wins

www.figureskaterfitnessmag.com

PAGE 3 PAGE 4

Masthead & Editor’s Letter Table of Contents

PAGE 6

THE IT LIST

PAGE 9

FITNESS INSIDER

PAGE 10 PAGE 12

Safe Landing Motivate, Use Your Weight & Recuperate

PAGE 14

FLEXAFIT WORKOUT

PAGE 25

INJURY PREVENTION

Build Strength for Power Exercises

PAGE 26 PAGE 28

Five Foam Roller Exercises Skate For Impact

PAGE 30

IN THE SPOTLIGHT

PAGE 36

TRAIN THE MIND

Alissa Czisny is one part talent and another part courage.

Find out how she took hardship in stride, got back on the ice and skated her way to multiple wins Next-level Mindset

PAGE 38

NUTRITION INSIDER

Input VS Output

PAGE 40

STYLE

The Skin You’re In

PAGE 42

SKATERS CORNER Feeling Puzzled!

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FIGURE SKATER FITNESS

SUMMER 2022

THE IT LIST EXPERIENCE IT (ON ICE!) In this issue, we’re taking you on a skating trip to Spain to learn three fun facts about the country and its connection to the sport we love.

1 M eet Javier Fernández. As the first male Spanish figure skater to win an Olympic medal in 50 years—Silver at the 2018 Winter Olympic Games in Pyeongchang, South Korea—he’s the stuff icy legends are made of. But it doesn’t start and stop there. From 2013 to 2018, Fernández took home the gold at both the Spanish and the European Championships. He’s the first skater in his country to stand atop the World Championships 2 Think you need a cool climate to train?

Well, Barcelona will have you re-imagining that logic. The beach, Gaudi architecture and tapas-influenced city also boasts three top-tier ice arenas, inclusive of the L’Illa Diagonal Ice Rink 3 It takes two, people and years, to tango as a successful pairs duo. Just ask Laura Barquero and Marco Zandron who joined forces in 2020 to represent Spain at the 2022 Beijing Olympics where they placed 11th.

—Sarah Lindsay

Spain

SCOOP IT You’re spinning it, skating it, jumping it and, basically, working it all season long. So it only makes sense you should scoop it too, with Häagen Dazs exträaz four new, decadently 6

layered, ice cream flavours ($6.99 each, available at grocery stores).

From “Salted Caramel Chocolate” and “Berry Explosion” to “Mocha Cheesecake” and “Triple Chocolate,”

each 100 per cent Canadian dairymade tub of chocolate-infused deliciousness is guaranteed to have you digging deep all summer long.

—A.E.

THE IT LIST

READ IT

MUNCH IT Who doesn’t love a big ’ole bowl of popcorn? Especially when the yummy kernels are fuelled with purpose, like Canadian brand Purplesful Snacking popcorn’s ($4.49, available at Loblaws) commitment to donate 25 per cent of its profits to help fund education, health and nutrition-based programs, including Backpack Buddies, Breakfast Club of Canada and the Hockey Diversity Alliance. It takes snacking to a whole new and helpful level. Never mind that each tasty bite has been popped from the purple corn, a U.S. Department of Agriculture-approved super food, comes in “Sea Salt” and “Vegan Cheddar” flavours and is packed with antioxidants and nutrients to keep you healthy, happy and full.

—Adriana Ermter

In her honest, heartfelt and engaging memoir, On Top of Glass: My Stories as a Queer Girl in Figure Skating ($24.47, available online at www.amazon. ca), author and American figure skater Karina Manta shines light on the pressures and the glory of being the first openly queer figure skater on Team USA. Beautifully written, Manta shares her love of figure skating complete with how she chose the world of ice dancing over being a singles competitor. Touching and warm, her words embody the triumphs and joy of the sport, along with the beauty of owning and loving the skin you’re in.

— SL

SAY IT hen you have a sense of yourself in space, in your W movement, in your muscles, you can express yourself through your body, your instrument. You learn so much about who you are and what your truth is.”

- Tessa Virtue

PLAN IT AUGUST 2022 24-27 ISU Junior Grand Prix of Figure Skating Aug. 31- Sept. 3 ISU Junior Grand Prix of Figure Skating SEPTEMBER 2022

Courchevel, France Ostrava, Czech Republic

7-10 12-16 16-19 21-24 21-24 Sept. 28- Oct. 1

Riga, Latvia Lake Placid, USA Bergamo, Italy Yerevan, Armenia Oberstdorf, Germany Grenoble, France

ISU Junior Grand Prix of Figure Skating Challenger Series Lake Placid 2022 Challenger Series Bergamo 2022 ISU Junior Grand Prix of Figure Skating Challenger Series Oberstdorf ISU Junior Grand Prix of Figure Skating

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B E C O ME A CE RTI FI ED F LE XAFIT T RAINE R

CERTIFICATION COURSE September 23-25, 2022

flexafit.com/certification

FITNESS

INSIDER

Want to know how to jump off the ice and land back on it, perfectly? How about gaining access to a three-part plan to motivate, use your weight and recuperate for success? We’ve got both in this issue. All you have to do is keep reading… figureskaterfitnessmag.com

FIGURE SKATER FITNESS

SUMMER 2022

SAFE LANDING How to jump off the ice and land back on it

by Justin Kilian, PhD, MEd, CSCS*D, EP-C

W

atching Nathan Chen, Kaori Sakamoto or Madeline Schizas launch themselves high into the air and execute a perfect toe loop, salchow, lutz, axel or quad and then land on the ice as though their body was weightless is awe inspiring.

They make it look so easy. But we know it takes a lot 10

of know-how and a ton of hard work. Understanding the details of jumps and their landings is all part of being a skilled figure skater, so here’s what you need to know to get yours up and off the ice, and then back down again, safely.

FITNESS INSIDER

TAKE OFF Take-offs are when the body produces enough force to propel the body into the air. Landings are when the body absorbs force (i.e. produces a yielding force). Both of these phases are critical to jumping and are the foundation for achieving advanced, sport-specific skills. For example, optimal execution of an axel first requires the ability to produce the right amount of force to get off the ice, and then taps into the proper body mechanics to safely land. Once this basic jumping ability is established, all sorts of specific techniques can be added to improve body position for a successful axel or any other jump.

GET INTO POSITION

Jump landings can result in forces five to six or more times than your body weight, necessitating leg strength. Motor programming is another essential, which is the ability to control strength in a coordinated way. Strong quadriceps or glutes alone are not enough. To land a jump, all the muscles in your ankles, knees, hips and core need to be activated in the right way at the right time. Optimal application of muscular force is all about cohesion. For example, during a landing, the knee bends to absorb the force of the body being pulled down by gravity, requiring the quadriceps to activate. If the hip stabilizers (Gluteus Medius, etc.) are not simultaneously activated, the knee might cave in towards the midline of the body—a position you want to avoid. The neuromuscular connection that enables the body to maintain the correct body and limb positioning can be developed through exercises like rear-foot elevated split squats and skater squats.

MOVE, REST, MOVE During the landing phase of jump training, microscopic damage to the muscles can occur, which is a great stimulus for adaptation but is also the source of muscle tension and soreness. So space out your intense workouts by building in a day of rest between them, as this is a good way to help alleviate tense muscles. Moving is also important. Even simple movements like walking are effective, but any dynamic stretching or yoga flow sequence can work. A more targeted approach is foam rolling, which can be done both before and after a training session.

(Read our article about foam rolling on page 26.)

PRACTICE FOR PERFECTION Two drills to practice and perfect during the off-season:

1. Tempo Rear-foot Elevated Split Squats Use this lift during a strength-building phase of the figureskaterfitnessmag.com

off-season or any preparatory training phase. They are a great method for developing single-leg balance, stability and strength.

The benefit: Figure skating requires that you function with one leg dominating at a time—both on takeoff and on landing. By extending the time for the down phase, this drill mimics the movement pattern of the landing to ensure consistency in the technique.

The drill: P ut your back leg up on a stable surface that is knee height off the ground.

P ut your front leg forward so that your foot is positioned under your knee when in a lunge position.

This lift can be loaded with a barbell (like a squat) or with dumbbells/kettlebells held down at your sides.

K eep your torso upright as you lunge up and down with your front leg doing most of the work.

The tempo part of this drill means the down phase is slow (about 4 seconds), followed by a powerful but controlled up phase.

The program: 10 sets per week at five to six repetitions per leg at an intensity that allows two additional repetitions if the set is taken to fatigue. Training frequency is two to three nonconsecutive days per week. At two days: five sets of five repetitions. At three days: three sets of five reps.

2. Skater Squats Skater squats can help you maintain your essential balance and stability, while developing your dynamic stability through the single-leg stance.

The benefit: Practicing this single-leg control during dynamic movement is a great way to build your stable landing positioning for on-ice jumps.

The drill: Stand on one leg with your opposite knee bent so your leg sticks out the back. Then, do a lunge without your back foot touching the ground.

A weight can be held out in front to provide an extra counterbalance and increase the intensity. Another method to increase the intensity is to add a jump. If the movement is too advanced, complete the skater squat next to a wall to provide extra stability.

The program: 10 sets per week at five to six repetitions per leg at an intensity that allows two additional reps if the set is taken to fatigue. Training frequency is two to three nonconsecutive days per week. At two days: five sets of five repetitions. If three days: three sets of five repetitions.

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FIGURE SKATER FITNESS

SUMMER 2022

MOTIVATE, USE YOUR WEIGHT & RECUPERATE With this three-part plan, from A to B to C, we’ve got the tools you need to succeed

by Adriana Ermter

I

t’s the off-season, the hardest and most intense training phase of your competitive year—the time when you need every fitness opportunity at your fingertips. Chances are, you’re working with a skate coach, an off-ice or personal trainer and possibly, a physiotherapist to maximixe your rest and recovery, while improving your strength, conditioning and overcoming any weaknesses or imbalances. It’s a lot to coordinate and not everyone has access. Factor in 12

understanding how to cover all aspects of your on-ice training, physical conditioning and mental preparation to ensure you don’t peak and phew, it’s a lot to manage before your In-competition phase. So we scoured the Figure Skater Fitness magazine archives to find and formulate a unique and diverse three-part plan powered by three former experts to keep you on top, focused and in charge. Follow along from A to B to C for a successful season.

FITNESS INSIDER

PLAN A PLAN B PLAN C Tap into your motivation, what inspires you to train and compete and the desire to do well.

Use your body weight to target every muscle group and propel you to the next level.

Rest and recover to avoid over performing and the risk of peaking before your In-competition phase.

STEP ONE:

STEP ONE:

STEP ONE:

Acknowledge that keeping your head in the game all season long can play a large part in your skating goals. So reacquainting yourself with the two types of motivation is key.

Beat your personal best using just your body weight by performing As Many Rounds as Possible (AMRAPs), within a defined time frame to compound your strength, agility, power and cardio training.

Simply mix and match exercise sets so that each day, you’re incorporating new exercises to avoid workout fatigue. Try: 10 Tuck Jumps, 10 Squats and 10 Burpees.

Rest to rejuvenate. It can’t be said enough, physical and mental rest and recovery are necessary for the longevity and wellbeing of your body and your mind. So make sure to use the off-season to recuperate yours, complete with eliminating any niggling injuries, lingering colds and even, your negative thinking.

STEP TWO: The first type of motivation you need to tap into is intrinsic, when you are inspired by internal factors, like the sense of pride you feel when you master a new jump.

These rewards are predominantly emotion based and live inside of you. Each time you enjoy and appreciate them they help to develop your sense of self-worth and self-esteem.

STEP THREE: External motivation. This is something you can physically pursue, such as a medal at a competition, a top ranking in your province or word of praise from your coach. It is your self-efficacy, the belief that you have the ability and power to succeed. Not because your parents, coach or pairs partner have told you so, but rather because you believe in yourself. This belief system is unlimited and can range from believing that you can land every jump, skate a clean program and even, reach your goals.

—Gabriella DeBono

STEP TWO:

STEP TWO: Gear up your workouts with Rounds for Time (ROT) to become faster, more agile and to increase your cardio. Pick four, all-body exercises and time how long it takes you to fulfill each set; aim for five sets in total. Avoid complicated exercises, since your overall goal is completing each set properly and quickly. Try: 5 Plank Walks, 10 Squat Touch Jumps, 15 Air Squats and 20 High Knees.

STEP THREE: Increase your core strength with abdominal work; you depend on it for your jumps, pairs work and stability. Opt for three, 16-minute workouts each week. Set a timer to ding every 60 seconds and then, for each odd minute perform crunches or sit-ups and for each even minute hold any version of a plank.

Balance your training time. Reduce the frequency and duration of your training sessions to fewer and shorter sessions, while maintaining your training intensity to keep your fitness and conditioning levels high. Remember, it’s easier to stay fit than it is to have to get back into shape or worse, sit on the sidelines waiting for an injurt to heal.

STEP THREE: Reduce your risk for injury with an effective and individualized strength program. The best way to create this is to seek a professional off-ice trainer and on-ice coach. They will understand your motivation, goals and workout needs and will take them into account, along with your developmental needs, training age, chronological age and injury history to create the bext plan for you.

—Angela Salveo —Tim Silvester

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Build Strength for Power Exercises

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FITNESS INSIDER WORKOUTS

PRE-SEASON FULL BODY WORKOUT Try this full body strength workout to increase your strength and fitness before competition season begins.

[Try for 2 to 3 sets]

TRICEP PUSHUPS Start in a normal pushup position and then walk the hands slightly closer to the midline so that they are not directly underneath the shoulders. Lower your body to the ground until your elbows are at a 90 degree angle and then push back up to high plank position.

Maintain a straight line from your head to your feet the entire time.

What it works: Triceps through horizontal push.

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Do 10 - 15 reps

2

3

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FIGURE SKATER FITNESS

SUMMER 2022

DEAD BUG WITH ANKLE WEIGHTS Lay on your back with ankle weights strapped on. Start with your arms extended above your head and your legs straight but off the floor. With control, slowly bring one knee into a 90 degree angle while the opposite arm lifts straight up into the sky. The opposite leg and arm should stay off the ground. Bring the body back to the starting position and then switch with the opposite leg and opposite arm. What it works: Abs through anti-extension Do 20 - 25 reps

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FITNESS INSIDER WORKOUTS

TWIST SQUAT TO ROTATIONAL OVERHEAD PRESS Hold the dumbbell in your right hand. Stand straight, with the feet facing forwards, slightly wider than the shoulders. Keeping the weight close to the body, lower into a squat while twisting your upper body to the right.. Press up to standing while bringing the dumbbell back across the body and over to the left side while pressing above the head until the elbows are fully extended. Repeat for the left side.

What it works: Quads through vertical press and spinal rotation Do 10 - 15 reps

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FIGURE SKATER FITNESS

SUMMER 2022

SINGLE LEG WEIGHTED HIP PRESS Lie with your shoulders and head on a bench or a plyo box while balancing a hand weight on your hips. Lift one leg off the floor, and then using the foot that is still planted on the ground, push your hips upwards until they are parallel with your shoulders. Slowly lower your hips back down and then repeat. Make sure to switch legs. What it works: Primarily glutes and hip stability.

Reps 10 - 15 each leg

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FITNESS INSIDER WORKOUTS

SIDE PLANK DIPS Start in a regular forearm side plank with your free hand placed lightly on our hips. Slowly slower your hips down until they are just above the ground but not touching and then rise back into your original position. What it works: Obliques Reps 10 - 15 each side

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FIGURE SKATER FITNESS

SUMMER 2022

OVERHEAD BAND PULL APART Start with the arms completely extended while holding a long resistance band overhead and behind the head. Slowly start to pull the band apart until the arms are completely extended to the side and behind your back. Slowly bring the band back overhead to return to your starting position; avoid letting the band snap back quickly. What it works: Shoulder strength and flexibility Reps 15 - 20

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1

2 20

FITNESS INSIDER WORKOUTS

PUSH PULL FORWARD PLANK ON AN EXERCISE BALL Place your hands on the ground shoulder distance apart in a high plank position with both your feet overhanging on a medium sized exercise ball. Roll the ball from your ankles up to your mid thighs and then back again, maintaining a neutral spin the entire time.

What it works: Abs back and shoulders through Anti-compression Reps 15 - 20

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FIGURE SKATER FITNESS

SUMMER 2022

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FITNESS INSIDER WORKOUTS

SINGLE LEG ROMANIAN DEADLIFT WITH HAND WEIGHT Stand shoulder-width apart, holding a dumbbell in each hand at your hips.

Your knees should stay softly bent the whole time. Slowly push your hips all the way back while the dumbbells slide down the front of your leg. Lower until your torso is parallel with the ground or until you cannot maintain alignment, and then slowly pull your hips forward to return to neutral position.

What it works: Hamstring strength and hip hinge pattern Reps 10 on each leg

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ON ICE - OFF ICE - VIRTUAL

WORKSHOPS SKATER WORKSHOPS - COACHES SEMINARS - CUSTOM WORKSHOPS

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INJURY

PREVENTION We know what it takes to stay injury free this season, complete with five foam roller exercises and a little insider knowledge about protecting your body from impact. figureskaterfitnessmag.com

FIGURE SKATER FITNESS

SUMMER 2022

FIVE FOAM ROLLER EXERCISES TO BENEFIT YOUR BODY How to improve your muscle flexibility while releasing tension and preventing injury

by David Merson PT, DPT, ATC

F

oam rollers are excellent recovery tools aimed at releasing muscle tension. They can provide muscle relaxation after a hard workout and can help you maintain quality training every single day. The term “foam roller” does not always mean a roller made out of foam, however. Recovery tools that can achieve the same 26

results as a foam roller come in all materials, shapes and sizes and can even have an added vibration component.

So try out a variety of options as all rolling-style devices provide great benefits.

Foam rollers can improve blood circulation, accelerate lactic acid return into the body and reduce muscle ten-

INJURY PREVENTION

sion. All-in-all reducing muscle tightness will allow your body to work more efficiently. Rolling out your muscles will reduce the tightness and bring blood flow to the muscle. This increased blood flow contains healthy nutrients for muscle repair, will flush out unwanted substances, such as excessive amounts of lactic acid and in turn, will reduce soreness and cramping. The reduction of soreness will also allow you to train consistently and intensely and will help to prevent injury from muscle overuse and strain. But don’t just roll after you’ve been on the ice or in the gym, roll your muscles beforehand too to keep them limber and ready for action.

Here are five exercises to keep your muscles loose and limber.

FIVE EXERCISES TO PERFORM ON THE FOAM ROLLER EXERCISE 1: Rolling Out the Lower Leg Muscles it targets: Calf Why it works: The calf muscle group is responsible for your jump power and to control your jump landings.

How to perform the exercise: Sit with your legs stretched out on the floor in front of you. Place the foam roller under your calf muscle and then, roll back and forth from your ankle along the back of your lower leg to your knee for 30 seconds to 1 minute before and after all workout activity.

EXERCISE 2: Rolling Out the Back of Thigh Muscles it targets: Hamstring Muscle Group Why it works: Your hamstring group needs to lengthen fully for many of the elements performed during figure skating. Tightness or any restriction of your muscles will limit your hip and leg mobility.

How to perform the exercise: Sit with your legs on the floor in front of you and place the foam roller under your hamstring. Roll back and forth from the back of your knee to your hip region for 30 seconds to 1 minute before and after all workout activity.

EXERCISE 3: Rolling Out the Back of Hip Muscles it targets: Gluteal Region Muscle Group Why it works: The gluteal muscle group is important for leg stability during jump landing. Tightness or restriction within this muscle group will limit muscle performance when it comes to strength and power. figureskaterfitnessmag.com

How to perform the exercise: Sit on the foam roller and roll back and forth along your hip region for 30 seconds to 1 minute before and after all workout activity. Bonus: When applying the roller to the hip, add in a bicycle kick motion for an added end result of more muscular relaxation.

EXERCISE 4: Rolling Out the Lower to Upper Back Muscles it targets: Para spinal (the muscles located next to the spine) Muscle Group Why it works: Your Para spinals stabilize the spine and need to be able to lengthen for many figure skating elements. Tightness or restrictions along your Para spinals can result in limited mobility, limited strength and eventually, pain or injury.

How to perform the exercise: Place the foam roller under your lower back while lying on top of it. Roll from the back of your hips to the middle of your back for 30 seconds to 1 minute before and after all workout activity.

EXERCISE 5: Rolling Out the Back of the Shoulder Muscles it targets: Rotator Cuff Muscle Group Why it works: The rotator cuff muscle group is responsible for stabilizing the shoulder with overhead motions and rotating the shoulder in an inward or outward direction. In figure skating, arm motion is required during spins, executing jumps and jump landing positions.

How to perform the exercise: Place a smaller foam roller or sphere shaped device under the back of your shoulder while leaning against a wall or when lying on the ground. Roll on the area for 30 seconds to 1 minute before and after all workout activity.

INSIDER ROLLER TIPS Cost: A less costly foam roller may be a lesser quality product. Assess the quality before purchasing.

Size and Shape: Devices come in many sizes and shapes. Identify what will work best for you.

Travel Capability: Opt for a roller that you can pack and travel with easily.

Vibration Component: Devices that have a vibration component can produce enhanced results, as the vibration can allow the pressure of the roller to sink deeper into your muscles.

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FIGURE SKATER FITNESS

SUMMER 2022

SKATE FOR IMPACT How to properly protect your body from the potential impact landing, jumping and, even, falling on the ice may bring

by Patti Larkin, C.O. (R.), C.Ped.

I

n a sport like figure skating, impact forces imposed on the body are an unfortunate but expected part of learning how to skate. From properly executed jump landings, missed jumps and falls to every manoeuver in-between, your body experiences the force of impact on its muscles and joints. So understanding how to protect yourself against the potential injuries these impact forces may bring by choosing the right skating equipment to help absorb these forces is crucial to your longevity on the ice.

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UNDERSTANDING IMPACT FORCE

Impact force, also known as shock, is the reactionary force that is transferred from the ice to the body over a very short period of time. The higher the impact, the stronger the shock force, the bigger the body’s response is to it all. Particularly since shock forces places extra stress on the body, which can ultimately lead to a host of skating-related injuries.

The good news is that our body is designed with built-in shock absorbers. The arches of the foot, muscles, ten-

INJURY PREVENTION

dons and joints of the body are all naturally designed to handle the shock forces imposed upon them. Studies also show that when an athlete has stronger muscles, greater joint mobility and can jump higher, the better they are at handling these impact forces. Core strength and posture can also play an important role in shock absorption as well. Take a jump landing for example.

HOW YOUR BODY CAN HELP

If a skater has developed overall muscular strength, correct posture and body alignment, and they have good ankle mobility and flexibility, chances are they will able to land their jumps and absorb shock more proficiently. However, the opposite holds true as well. Skaters who lack these physical attributes may struggle with properly absorbing impact forces and over time, increase their risk of injury. It is important to note though, that all skaters can improve their strength and flexibility through off-ice conditioning. Strengthening and stretching programs should be incorporated into weekly routines, especially when you are increasing your training time and attempting more difficult elements. Office conditioning can help your body to handle impact forces when training on ice.

Correct bent knees body position.

SUPPORTIVE SKATING EQUIPMENT

1

an you bend your knees over your toes, as if you are C sliding down a wall, when you are standing in laced-up skates? If the answer is yes, this will demonstrate that you can flex your ankles. If the strength or height of the boot prevents you from bending your knees over your toes and pushes you backward, this may indicate that the boot is too strong for you.

2

When sitting, can you point your toes downward? If not, the top of the boot may be too tall for you, thereby inhibiting your ankle mobility, which is necessary for figure skating, especially jump landings, as not only do you need to bend your ankles, you also need to point your toes.

Try boot models with a lower back calf cuff to help you point your toes, which will help facilitate ankle mobility and soften your jump landings. Softer landings mean your body can absorb the shock of the impact over a longer period of time.

So talk to your skate-fitting professional. They are knowledge about the boots on the market today and can make the right recommendations about which boot is best for you.

figureskaterfitnessmag.com

Incorrect bent knees body position.

Correct pointed toe position in boots.

Photographs courtesy of Patti Larkin

Are there boots and blades on the market that are proven to absorb shock? The short answer is no. While some manufacturers have taken steps to address this issue, currently, there aren’t any studies indicating that one boot model or manufacturer has more shock absorbing properties over another. There are, however, some fit tips you can use to help select a boot to help maintain some of your natural ankle mobility, while helping absorb shock more proficiently.

Incorrect flexed foot position in boots.

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FIGURE SKATER FITNESS

SUMMER 2022

Photography by Christian Bonin

IN THE SPOTLIGHT

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IN THE SPOTLIGHT

OH TO BE, ALISSA CZISNY With titles like U.S. National Championships, ISU Grand Prix winner and Stars on Ice performer to her name, this 35 year old knows that true success takes more than just talent

by Adriana Ermter figureskaterfitnessmag.com

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FIGURE SKATER FITNESS

SUMMER 2022

Talent is important in figure skating, because the sport really does involve some sort of physical innate talent—but talent alone gets us nowhere. Hard work and passion for the sport are what creates champions in figure skating.

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IN THE SPOTLIGHT

HER HISTORY

HER TRAINING

Why do you skate?

Describe your training as a competitive skater:

“I’ve been skating my whole life. I loved the challenge of competition, I loved training for competitions, but now that I’m skating professionally, I really love performing for audiences. Show skating has become special to me, because it’s about how you make people feel, about creating art and creating moments. It’s also about sharing: with the other skaters to create something special and with the audience to share my passion for skating. Plus, I get to perform outside. It’s pretty wonderful to look up at the open sky while I’m performing. But the best thing about show skating is the friends you make. Skaters are wonderful people and being able to tour with your friends is one of the best things in the world.”

“I trained at the Detroit Skating Club for most of my competitive career. There, we are fortunate to have off-ice training facilities, as well as three rinks, one of them being Olympic size. A typical training day involved a pre-skating warm-up (this was always super important to me, because I didn’t skate well if I didn’t prepare off the ice first), three on-ice training sessions and an off-ice training session, usually a dance class or a strength-training class. Additionally, I included interval training several days a week and I credit that for the energy I had to make it through my programs easily.”

Skating with family:

aving the H motivation to work hard each day is important.

“My [twin] sister [Amber] and I generally enjoyed competing alongside each other. We always trained together and competing with each other was a natural extension of that. We were competitive with each other, of course, but we realized that being together pushed both of us to be better, whether it was in practice or in competition.

Knowing how hard each of us worked also helped us respect each other, so whenever one of us beat the other, we could also acknowledge the hard work that went into that win and we knew that if we wanted to beat the other at the next competition, we would just have to work harder in practice!”

Competition highlights: “Winning the Grand Prix Final in 2010 was one of the highlights of my career. It was special to me because the season before that, I had failed miserably to qualify for the Olympics and considered quitting skating completely. Instead, I decided to change my training and coaches and give competition another chance—I was proud of myself for changing the trajectory of my career in that season. Of course, winning the US National titles was special, as it had been a goal of mine since I was a very young skater. Winning my first title was like being in a dream; winning my second title following the Grand Prix Final win was confirmation of my decision to continue competing and confirmation of my change in training.”

figureskaterfitnessmag.com

When you skated competitively, how did you train during the offseason?

“My training consisted of many different types of off-ice training. I did dance, especially ballet, for my entire career—not only for the movement, but also for the physical control that it teaches. I also did many different types of strength training, including regular weight-liftingtype exercises, plyometrics, Pilates and cardiovascular workouts. Growing up, my family was always very active, so I played tennis and racquetball, went biking, hiking, rollerblading and swimming and generally, had fun while being physically active. I credit those other activities for my physical coordination and ability to be athletic.”

What’s the best way to balance hard-core training and muscle recuperation?

“Rest! Especially sleep. When I’m training hard, I always make sure to give myself a good night’s sleep.”

How did you expand your training during the off season?

“I used the off season to participate in non-skating activities that I enjoyed. I loved biking, so going on a 40- or 60-mile bike ride was an enjoyable way of training. But the off season also required heavier weight training, something that is harder to do right before a competition. I was fortunate to have amazing off-ice trainers who knew exactly what to do, so I just followed the training plans they set for me. Training hard during the off season always set me up for a great competitive season, because I had laid a strong foundation to build upon.”

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A champion is someone who has put in honest hard work, dedication and sacrifice and has persevered through the tough times to reach their goals. When you can 34

IN THE SPOTLIGHT

walk away from your efforts with your head held high and know in your heart that you have tried your absolute best, you are your own champion. figureskaterfitnessmag.com

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FIGURE SKATER FITNESS

SUMMER 2022

Currently, how do you train off the ice?

HER GOALS

“My competitive career was prematurely ended by three hip surgeries. Since those surgeries, I had a lot of trouble working out and skating. Often, one workout would derail several days of trying to skate or even walk, to be completely honest, so for a while I stopped training completely.

A few years ago, I discovered a workout called Isophit, which consists completely of isometric exercises and it has changed my life. I learned how to use my muscles correctly and regain strength. After a year doing only Isophit exercises every day, my body’s ability to work out and skate and train improved. I have been able to get back to performing professionally and I’m so grateful. I still do Isophit workouts every single day, plus I incorporate any necessary physical therapy exercises into my workouts. I often do plyometric training and interval training to prepare myself for shows.”

What motivates you?

What is your top training tip for success?

“I work out both during the show season and during the off season—I just feel better when I work out and I also know how hard it is to get back into training if I haven’t worked out much. I incorporate strength training, mostly in the form of isometric exercises with Isophit with hip-strengthening exercises. I make a point to do a workout before I skate, whether training or a show, because then my body is warmed up and ready to go. Sometimes, I even do some exercises right before I go on the ice to perform—I’ve found that doing this has made me the most successful, because I feel strong and confident in my body’s ability to perform! During the show season I also include internal training on a stationary bike, because it helps me get through my programs without getting tired.”

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“I love skating: watching, teaching and performing. I’m motivated to train, because I want to be prepared when I perform in shows. Knowing that performing in shows is a job with an early expiration date pushes me to enjoy it while I can and I only enjoy performing when I’m skating well and feeling strong.”

What do you do to improve your artistic side?

“When I was a young skater, I really only liked skating because of the challenges, especially the jumps and spins. Thanks to also taking ballet throughout my training, I was naturally balletic and artistic. But I didn’t really appreciate the artistic side of skating until I was more mature. I started to realize that I loved watching skaters who were artistic and I wanted to emulate their way of skating.

Now, I try new ways of moving, after all, you don’t want the audience to get bored.

So I branch out and think of unique ways to entertain the audience.”

Do you set and achieve your goals?

“Skating is great at teaching us how to set goals and then learn how to work towards them. We can set big goals, such as winning the national title, but we also have to set yearly goals and smaller goals. After three hip surgeries and my break from skating, I had a goal to be able to perform in shows again. I worked for several years and this year, I was finally back in Stars on Ice! I’m so thankful that I had the patience to work towards my goal even with all the setbacks and the feeling that it was impossible. But I was able to work that hard and achieve it because I believed in myself. I knew if I trusted myself and kept being honest with my progress and work I would be able to achieve my goal. Set high goals, believe that you can reach them and then, keep working until you are capable of reaching them.”

IN THE SPOTLIGHT

Something I’ve learned throughout my career is to listen to my body and its needs. figureskaterfitnessmag.com

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HER INJURY PREVENTION PLAN

What can skaters do to stay positive after they make a mistake?

What training do you do to help prevent injury?

“Mistakes are a chance to learn and to get better. Look at them as an opportunity to learn and to improve upon. Mistakes always happen. It’s learning how to respond to the mistakes in a productive and positive way that is most important.”

“When I was younger and competing, I often pushed my body as far as I could. It’s fun to see if you can go beyond your limits, but it doesn’t always mean it’s a smart thing to do. My body knows when something isn’t right and if I don’t listen, injuries can happen. When I started taking better care of my body and resting when I needed to, I was able to prevent injuries better. Of course, keeping my body strong and flexible and trained is also extremely important for preventing injuries. The training helps me tune into how my body feels and that helps me to listen to it.”

How do you approach recovery?

“I was fortunate for most of my competitive career not to have many major injuries—it was mostly small annoying little injuries. The end of my competitive career was a different story. I had a torn hip labrum, which needed major surgery. After that, it was a long road of recovery to get back to competition. Unfortunately, at my first competition back I dislocated the very hip that I had recently had surgery on and I had another hip surgery.

When it healed, I attempted to get back to competition one more time, but my other hip gave out and that was the end of my competitive career. It has been a long journey to get back to skating and training at a high level, but I tried to stay positive and be consistent in my approach to recovery. I tried to quit skating, but I realized I loved it too much and that passion has been instrumental in my recovery.”

HER MENTAL STRENGTH TRAINING How do you overcome skating obstacles?

“When I missed jumps in practice, I would get upset at myself for not being perfect. Once I understood that practice is literally practicing for competition, I realized that a missed jump gave me the opportunity to learn how to make a correction so that the jump would be stronger for competition. Knowing what not to do in a jump helps you learn what to do to make it work. Once I changed my mindset, my practices became way more productive. Making a mistake in competition is always hard, though. We work so hard to be well prepared, but things go amiss and it’s difficult not to beat yourself up after a mistake. But if you can take the same mindset and learn from that mistake for the next competition, the experience is positive instead of negative.”

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Describe your pre-ice pep talks: “My pep talks before practice were fairly simple. I had goals, so I came to the rink prepared to work towards them. I would always get super nervous before competing, so I would have to have lots of pep talks from myself in the days and hours leading up to a competition. Knowing that I had done everything I could in practice was how I learned to trust myself before a competition. All the pep talks in the world weren’t able to motivate me like knowing that I had prepared sufficiently. I still get nervous before performing in shows. Now my pep talks consist more of finding someone in the audience to perform to. I’m a shy person so I get overwhelmed with a big crowd. Singling out one person to skate for helps me feel connected.

Then I can focus on entertaining that one person or making them feel all the emotions as I perform.”

How do you use your skating platform to be a role model?

“Being a role model is in the small things like, being kind to other skaters on the ice, working hard but also enjoying training, reacting positively to mistakes, being a good sport and being inclusive. I try to model positive behaviours and I love encouraging other skaters on the ice.

After all, we are all in this sport together and the kinder we are to each other, the better our experiences can be.”

HER NUTRITION What is your favourite off-season meal?

“Pizza. It just feels like a good party with some pizza is the best way to celebrate after a tour.”

Did your eating-habits change when you left competitive training?

“My eating habits are fairly similar between competition training and show skating, except maybe the volume of food was more for competitive training. I grew up eating healthy and have carried those habits through to adulthood (thanks, Mom!), so I think I will continue to eat healthily whether or not I’m training hard.”

IN THE SPOTLIGHT

Now that I’m not competing, I roller blade, I did a 100-mile bike race recently, I rock climb, swim, play tennis, ski and I even learned how to skateboard.

What is the best energy-boosting food?

“Fruit. I love fruit so much that I could live off of it alone (okay, maybe some peanut butter or ice cream sometimes, too). It’s also a great snack before performing in a show. My go-to pre-show meal is usually a peanut butter-banana sandwich, something I used to eat before competitions when I was little and still love it.” figureskaterfitnessmag.com

HER LITTLE-KNOWN FACT What do you do in your free time?

“I read voraciously, about 100 books a year. My favourite genre is non-fiction with some biographies and historical non-fiction mixed in.”

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SUMMER 2022

TRAIN THE MIND

Next-level Mindset

How to use and expand on your mental strength to elevate your skating on the ice

by Rebekah Dixon

As athletes, we spend countless hours training our bodies to achieve peak physical shape. However, this is only one piece of the performance puzzle. The mind plays a huge role in determining whether that physical training will hold up under pressure. The body and mind work 40

together to impact performance at the highest level.

Only by maintaining a consistent mindset can you take your training to new heights and develop a next level way of thinking, responding and performing.

Here’s how it works

TRAIN THE MIND

DEFINE THE NEXT-LEVEL MINDSET The next level mindset is when the mind and body are working together, completely in the present moment, to create peak performance. We have all witnessed the next level mindset on display.

The athlete is completely in the zone. Even after a mistake is made, the athlete does not get distracted, stays in the moment and continues to perform at the highest level. We, as the viewers, forget that a mistake was ever made because we are so drawn into the performance. There are three strategies you can practice to develop this mindset: reframing thoughts, using keywords and grounding yourself.

STRATEGY #1: REFRAMING THOUGHTS

This first strategy begins with bringing awareness to your thoughts and emotions. They are what drive the behaviour you exhibit on the ice. If you pop your jumps as soon as your music plays or when someone is watching and you feel self-conscious, determining the thoughts and feelings that create this behaviour is key to changing it. Listen closely to your thoughts.

They are often hidden deep in the unconscious, so this might take some work to identify them. Once identified, you can start replacing them with a more neutral or positive statement. For example, “I can’t do it” can be replaced with “I have done it before, I will do it again.” This will shift the emotions and then, change your behaviour, complete with the way you skate.

STRATEGY #2: USING KEYWORDS

This next level mindset allows you to perform during a competition like you would during a practice. No outside distraction will knock you off your game once you are in that zone. If you are not telling yourself what to think, your mind is probably getting distracted with past or future thoughts. By using keywords or key phrases and repeating these to yourself as you go into each element can help you control your thoughts. Flood your mind with the keyword, complete the element, detach from the emotions and let them go. Then, repeat these steps for each element in the program. figureskaterfitnessmag.com

STRATEGY #3: GROUND YOURSELF

Often, figure skaters skate high in their bodies. Their shoulders are up, their breathing is shallow and high in their chest, and their legs are stiff. This can affect the technique and timing on elements. Incorporating grounding exercises can be a simple fix.

Start by taking a deep breath in through the nose for four counts and then, releasing the breath through the mouth for six counts with an audible sigh at the end. This simple step can shift the weight from your shoulders to your knees. Simply imagine sending the breath to your feet in your skates and then feel them firmly planted on the ice. Incorporate deep breathing into your program, particularly before a jump or other difficult element.

Tapping into the off-season is the perfect opportunity to start building your next level mindset. Express to your coach how you are feeling and the thoughts you experience during practice. Create a consistent practice of using keywords and breathing and to reset between each attempt of a jump. Work with a mental trainer to keep you accountable on your journey to developing a next level mindset.

BE POSITIVE Using positive statements that start with the words: I am and end with helpful adjectives can reframe your mood, encourage proactive behaviour and result in an improved skate. Here are a few “I am” statements to try the next time you hit the ice.

Just remember, practice makes perfect so it will take lots of repetition on an ongoing basis before you’ll see and feel the benefits. But stick with it, because they definitely work.

I am BRAVE — use when trying a new element I am READY — use on the way to competition I am POWERFUL — use on the ice, when you need to increase speed I am STRONG — use when you want to feel good in your body I am CONSISTENT — use before competition I am a FIGHTER — use when you feel challenged I am ENOUGH — use when you are doubting yourself 41

FIGURE SKATER FITNESS

SPRING 2022

NUTRITION INSIDER

Input VS Output Understanding how and why what you eat can impact your energy and your performance

by Ashley Leone

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s we move into summer, your focus as a figure skater adjusts to your off-season and then pre-season mentality. This transition for a skater often means greater physical workloads, as training schedules are designed to improve fitness and strength during this time. Without the need to taper for competitions, you can overreach and become fitter during the off-season. With this adjustment in output and intensity comes an increased demand for fuel. Use the off-season as an opportunity to mindfully approach your nourishment around skating and training to help build and secure fitness gains.

THE WHY Skating requires a combination of cardiovascular fitness, strength, agility and power. During the off-season, your coaches will seek to build on your technical skills while improving your fitness to enhance performance and re42

duce injury during your competition season. Your training volumes will depend on your developmental age and skating experience. But in general, they may be higher during the summer months due to training camps and additional strength and conditioning workouts. Think of your nutrition needs as being a direct reflection of these factors. To power through extended workouts you will need more calories to energize yourself. To keep yourself mentally sharp to learn new skills, you will need carbohydrates. And to build muscle and recover, you will need protein. Include carbohydrate-rich foods like rice, fruit and grains around your workouts. Also, prioritize a healthy 15-to-30-gram, lean-protein source after exercise. Lean meats, legumes, Greek yogurt, and tofu are great choices. Depending on your body size, drink about one to two cups of water before exercise and one to three cups an hour during training. Let your thirst govern how much you drink.

NUTRITION INSIDER

THE HOW The summer months are the perfect time to establish new nutrition routines. Stay on target with your healthy eating goals by planning your meals and snacks, writing a grocery list, and pre-preparing food. Start by preparing your weekly dinner meals before going grocery shopping. Then, aim to make extra servings to have leftovers available for lunch or to freeze for quick access on busy evenings.

After planning your main meals for the week, think about portable snack ideas. Easy snacks might include fruit, raw vegetables, yogurt, seeds, dried fruit, cheese strings, energy balls, healthy granola bars, instant oats, smoothies, dried seaweed and roasted chickpeas. Once you have decided what to have for your meals and snacks, write a grocery list. Using and following a grocery list ensures that you make healthy and budget-minded choices during your next shop. Finally, make selecting nutritious options simple by using the weekend to pre-prepare some meals and cut up fruit and veggies. Having prepared brightly coloured veggies like bell peppers, snap peas, and carrots front and centre in your fridge is an effective trick to help steer you away from less healthy snack choices.

As you embrace the warm summer months and shift your workout routine, take the opportunity to establish healthy nutrition habits and to use nutrition to solidify your gains in training. The off-season is a beautiful time to build on old healthy habits and develop new ones.

GET FRUITY Fruit complements the veggies in your diet and offers a great source of carbohydrates for training. Three gold medal fruit choices are: Breakfast: trawberries are low-calorie, high fibre, and loaded S with phytochemicals.

Lunch: ither fresh or frozen mango can help you meet E your vitamin A and C requirements.

Dinner: T omatoes are the unsung hero of the dinner meal.

Eat them stewed in a sauce to get a good lycopene source, a heart health-boosting phytochemical.

POWER-UP WITH PROTEIN Three protein-filled food ideas and their vegetarian alternatives.

Breakfast: T hree eggs 2 slices of sprouted bread + 2 tbsp. peanut butter Lunch: 00 g Greek yogurt 2 1 cup cooked kidney beans + 1 cup quinoa Dinner: ounces, grilled chicken breast 3 ½ block, grilled extra firm tofu

PIVOT TO HIGH FIBRE GRAINS High fibre grains and cereals are the all-stars of a skater’s diet. They are loaded with energy, provide carbs and are also a great source of B-vitamins, fibre, and protein.

Breakfast: teel cut oats S Lunch: prouted bread S Dinner: Quinoa

GET THE EDGE WITH VEGGIES

LEVEL-UP WITH SNACKS

Aim to eat brightly coloured veggies for their vitamin, mineral, and immune-boosting phytochemical content.

Snacks are an opportunity to optimize your fueling and fill holes in your daily diet. Try these three snacks:

Breakfast:

2 to 3 date and nut energy bites + 1 apple Afternoon

dd baby spinach to scrambled eggs or a smoothie.

A Lunch: unch on red and yellow bell peppers.

M Dinner: Steam broccoli or eat it raw in a salad.

figureskaterfitnessmag.com

Morning

1 small pita bread + 1 boiled egg + 10 baby carrots + 1 cup oat milk Evening 1 00 g Greek yogurt + ¼ cup of almonds/or seeds + 1 cup berries

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SUMMER 2022

STYLE

The Skin You’re In You know what it takes to be healthy. You skate smart, eat well and get your zzzs at night. But are you extending these great habits to your face and body?

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avigating what to do and when, whether it’s tackling unwanted acne, sweaty pits or following the latest TikTok trend (or not!) can be tricky. So we connected with Dr. Sheilagh Maguiness, a Canadian dermatologist with a BSc from the University of Western Ontario, a dermatology residency from the University of 44

Alberta and a fellowship in pediatric dermatology at the University of California San Francisco. She’s also one of the four moms who launched the teen skincare line Stryke Club, so understands how acne and other skin conditions can affect self-esteem, especially when you’re trying to be your best both on and off the ice.

STYLE

KNOW: SWEATING IS NORMAL Sweating is normal. It cools your skin and prevents it from overheating, especially during the summer months and when you’re training. The apocrine glands are most abundant in the axillae and groin and secrete sweat into hair follicles. Eccrine glands are abundant on the head and neck, hands and feet, so all of these areas are also prone to sweating. And all usually increases with exercise, in hot weather and even with anxiety or stress.

Pro tip: Choose an antiperspirant with a scent you enjoy so that when you sweat you’ll smell the way you want to.

STAY: COOL AND COMFORTABLE The clothes you wear can impact how much you sweat so try to wear lightweight, loose fitting fabrics and avoid synthetic tight-fitting clothing when you’re training.

Applying an antiperspirant also helps, so up your game by swiping yours on twice daily to reduce sweating in the axillae, back of neck or hairline. Remember that an antiperspirant is different from a deodorant because of the presence of aluminum chloride, which is very effective in helping to reduce sweating, rather than just masking or blocking the odour that comes secondary to sweating.

Pro tip: Still feeling the drip? Apply the antiperspirant at night, before bedtime when you are not sweating, so that the aluminum chloride can have a maximal effect.

HABIT FOUR: SPACE YOUR PROTEIN Dividing your protein into regular increments throughout the day can be your best bet for optimal muscle building and recovery. Depending on your body size, aim for between 15 to 30 gram servings of protein at each meal and snack. Dividing your protein will also help keep you satiated throughout the day.

You can add egg whites to your oats in the morning. Include a handful of nuts with your morning snack. Choose canned tuna at lunch. Snack on Greek yogurt before practice and even have grilled tofu or chicken with your evening meal.

FOLLOW: A SKINCARE ROUTINE Keep your skin barrier in good shape by showering daily and by using gentle skincare products that are fragrance free and hypoallergenic on both your face and your body. Since sweating can cause irritation, apply an oilfree moisturizer after cleansing to soothe and hydrate your skin and to help prevent chafing. Chafing can occur when sweat and friction lead to a breakdown of the skin barrier and can cause an irritant dermatitis, which can lead to infection.

Washing up also helps to promote good hygiene and eliminate body odour. Unpleasant body odour often occurs because of the interaction between sweat and figureskaterfitnessmag.com

bacteria on the skin’s surface. Training and regular exercise can lead to sweating and increased odour, so make sure you always cleanse your face and take a shower after you’ve been skating or participating in an off-ice workout.

Pro tip: Toss a package of facial wipes, like Stryke Club’s Wipe Out Cleansing Wipes ($9.99, available online at www.strkeclub.com), into your skate bag as your onthe-go solution. Fuelled with sodium hypochlorite, each wipe helps wash away bacteria on the skin, even your armpits, and can also help reduce body odour.

TRY: TIKTOK’S SLUGGING TREND Sure, we agree, social media trends can be questionable, but slugging, which is all the current rage on TikTok, has its benefits. Slugging is the practice of applying an occlusive ointment moisturizer, like a petroleum jelly such as Vaseline, to the skin after you’ve rubbed in a little of your regular moisturizing lotion or cream. The idea is that the Vaseline or heavier cream can help your moisturizer perform better. Believe it or not, but this can be true. Slugging is safe and can help add moisture to your skin. Just make sure that if you do plan to slug, that you do so on bare skin just after washing and applying a hypoallergenic moisturizer.

Pro tip: If your skin is acne prone, only slug your skin once every one to two weeks and only before bedtime.

You may also want to lay a towel over top of your pillow’s

YOUR SKINCARE CHECKLIST Great, clear and cool skin starts with getting into a simple routine. Follow these three steps to create your new, clean-skin habit

ash your face with a proper face cleanser W twice a day: once after you work out and then again, before you go to bed.

Shower daily or at least every other day and always after a training session on or off the ice.

Using a body wash that is gentle, but still helpful in reducing bacteria that could contribute to acne or a local skin infection is a nice way to multitask in the shower.

Apply a lightweight, oil-free, acne-specific face moisturizer twice a day: once in the mornings, again before you go to bed and always and only on clean skin.

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SKATERS CORNER

Feeling Puzzled!

Skate your way through this fun, printable, Word Search Puzzle by PrintActivities.com. Each word can be forwards, backwards, vertical, horizontal or diagonal. Circle each letter separately and know that letters may be used in more than one word. Once you’re done, read the remaining letters left to right, top to bottom, to discover an interesting skating fact.

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Word Search Puzzle courtesy of PrintActivities.com

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