Figure Skater Fitness SUMMER 2018

A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING

VOLUME 4

ISSUE 3

SUMMER 2018

Preemptive Thinking How to plan ahead to achieve your goals

FLEXAFIT WORKOUTS How to generate height in your jumps

GABRIELLA MARVALDI With medal-winning parents as her coaches, figure skating is in this 17-year-old rising star’s DNA

www.figureskaterfitnessmag.com

BLISTER BASICS

Everything you need to know to heal & prevent these painful wounds

Why you need

PLANT POWER for optimum success

7 FACE-SAVING

BALMS

TO PROTECT YOUR SKIN FROM FRIGID ICE-RINK CONDITIONS

EDITOR’S LETTER

Letter From the Editor THANK YOU TO EVERYONE WHO CONTRIBUTED TO FIGURE SKATER FITNESS! PUBLISHER/EDITOR-IN-CHIEF Signe Ronka MANAGING EDITOR Adriana Ermter CHIEF FINANCIAL OFFICER Angela Ronka CONTRIBUTERS Meghan Buttle Kyle Byron Gabriella DeBono Rebekah Dixon Ashley Leone Tim Silvester Calea Souter

Thanks for picking up our summer 2018 issue featuring our cover girl and a skater to keep your eyes on, Gabriella Marvaldi. Did you know Gabriella is the daughter of Isabelle Brasseur, who won five Canadian pairs titles and bronze medals at both the 1992 Olympics in Albertville, France and the 1994 Olympics in Lillehammer, Norway with partner Lloyd Eisler.

Gabriella is now making a name for herself in pairs skating in the junior ranks, representing Canada. What I love about this interview is that we get to see skating life the perspective of a mom and former Olympian (did we mention she’s also Gabriella’s coach!) and from the daughter and skater.

As we head into the summer pre-season, it is essential to pace the training through a periodic plan. At this time of year, it’s common for skaters to become injured, as they amp up their on and off ice sessions. Make sure you take preventative action by ensuring you have proper fitting skates and equipment. Always keep Bandaids in your bag and remember to warm up before each session and to stretch afterwards.

This issue, we feature some power training exercises performed at Flexafit, as well as stationary core exercises you can do anywhere.

I hope you enjoy your summer and our issue.

Tag us on instagram using: @figureskaterfitness #figureskaterfitness

Sincerely,

Signe

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

figureskaterfitnessmag.com

3

FIGURE SKATER FITNESS

SUMMER 2018

Contributors

RD MSc CDE

Ashley is a Registered Dietitian. She is the owner, operator and nutrition expert behind Gazelle Nutrition Lab in Toronto. Ashley provides nutrition advice and plans for athletes and active people alike. Her goal is to help you fuel your inner athlete and put good sense back into eating.

Tim

Silvester Tim is the owner of Get Coached, is a UKSCA Accredited Strength and Conditioning Coach and has a BSc. Honours degree in Sport and Exercise Science. He has worked with athletes for over 10 years and specifically with skaters for the past seven years.

WE START A NEW VER * ENTIRELY IN ENGLISH

*Suscription to Patinage Magazine (English Version) start with N° 158 January/February

Meghan

Buttle MSc.PT, BSc.KIN, FCAMPT, CGIMS, Sport Diploma (SPD)

Meghan graduated from the University of Toronto with a Masters of Science degree in Physical Therapy. She has been practicing Sports Medicine for over 12 years and works part time at the Canadian Sports Institute Ontario and the Sports Medicine Specialists in Toronto. Meghan is part of the Integrated Support Team with Skate Canada.

Calea

Souter CTI Professional Co-Active Coach, Holistic Health Coach, dÖTERRA Wellness Advocate Calea graduated with a Bachelors degree in Physical Education and Health. An advocate of holistic health and clean living, Calea is also the founder of Yummy Mummy Life where she empowers new and soon-to-be moms in creating, managing and pursuing their own goals, ambitions, and dreams.

152 N°

SUSCRIBE FOR PRINT ONLY 1 year for 54 euros (5 ISSUES) European Union and Switzerland 1 year for 58 euros (5 ISSUES) World international 2 years for 98 euros (10 ISSUES) European Union and Switzerland 2 years for 106 euros (10 ISSUES) World international

N°

153

LES MAST

ERS

VILLARD DE

LANS

INTERNATIO

NAUX DE FRAN

CE

GRENOBLE

GRAND PRIX

JUNIOR

GDANSK

DIDIER GAILH AGUET, PRÉSIDEN T DE LA FFSG INTER VIEW

STAGES D'ÉTÉ

TOUR DU MOND M 01185 - 152

E

- F: 6,00 E -

3’:HIKLLI=ZU[UUX:?k@b@f@m@a"; RD

NOVEMBRE & DÉCEMBRE 2017

France-Belgiq ue 6.00€ • Suisse 10FS

GRAND PRIX

SUSCRIBE FOR PRINT + DIGITAL VERSION 1 year for 60 euros (5 ISSUES) European Union and Switzerland 1 year for 64 euros (5 ISSUES) World international 2 years for 104 euros (10 ISSUES) European Union and Switzerland 2 years for 112 euros (10 ISSUES) World international

GRENOBLE

NAT CHAMPION D'EUROPE NAT CHAMPIONCE DE FRAN S A PAPADAKI GABRIELL E CIZERON GUILLAUM À MONTRÉAL E

RENCONTR

M 01185 - 153

- F: 6,00 E

- RD

JANVIER

& FÉVRIER

que 6.00€

-Belgi 2018 France

10CHF • Suisse

3’:HIKLLI=ZU[UUX:?k@b@p@d@a";

N°

154 J.O. 2018

PYEONGCH

ANG

CHAMPIONNA TS DU MON

SUSCRIBE FOR DIGITAL VERSION ONLY 1 year for 19,99 euros (5 ISSUES) 2 years for 30,99 euros (10 ISSUES)

MILAN : L’APR

ÈS JEUX

ÉQUIPE DE

TOURNÉE

EN 24 DATE

ATLANTIS

- F: 6,00 E -

RD

MARS - AVRIL

- MAI 2018

DE

FRANCE

HOLIDAY ON M 01185 - 154

3’:HIKLLI=ZU[UUX:?k@l@f@e@a";

S!

ICE

France-Belgiq

ue 6.00€ • Suisse 10CHF

ORDER

THE BOOK 18 » 0 2 G N A H C G N O E Y P R « EN ROUTE POU LANGAGE FRENCH/ENGLISH FOR 40 EUROS !

G IN P IP SH G IN D LU C IN Comm e des danse urs

programmes d’anthoMassot nous offrent des un Aljona Savchenko et Bruno ciselés par John Kerr, de rêve et de tendresse logie, bijoux de poésie, de leur année olymDean sera le chorégraphe danseur émérite. Christopher de triple flip cette et Fedor Klimov, en délicatesse Radford ont pique. Ksenia Stolbova Meagan Duhamel et Eric pourannée, osent la danse contemporaine. d’Eric. Sous la douleur cette blessure à l’aine joué de malchance, avec d’athlètes et de de danseurs et leur perfection tant se cache leur connexion fait progresser leur discipline. couple. Ils ont tellement

Excell ence as stand ard...

the most anticipated, the Olympic Games represent 4 of the new For every athlete Sometimes a finale. After changed since the introduction coveted stage of their career.

Skating has evolved and intermingling. the most a ticket to take part, or seems the disciplines are this is the moment to gain judging system, and it now of years of preparation, will play out in just a few of the one, the acrobatic nature – a medal. For them, everything We no longer have the movement of pracfeed off each – better still all those hours and hours 4 artistic disciplines which It is the moment of truth : the other… but well and truly essence of this minutes. it isTHE moment,THEIR moment. to offer the public the very tice, of choices made, of sacrifices… other, choosing only the best emotion. prowess as well as grace and they offer to us.

A unique instant in time that sport : technical and physical quality from all 4 corners of the of skaters whose technical event attracts the passionate We have witnessed the arrival Every step, This universal sport. The Olympic Gaelements, but not only there. and elevate the values of verges on perfection - in the will make us impression of world to assemble appears easy and gives the connection. Once again, they every pose, every transition invin- mes create a world-wide and intensely ! makes the skaters seem ethereal, applaud… and live, quite simply an effortless fluidity which where per- tremble, weep, every sense. Skating is a sport cible… the word « glide » in for maperfection aesthetics, where technical for « freezing » these moments, Thank you Patinage Magazine formance is insufficient without every for allowing us to appreciate king the ephemeral permanent… is allied to special artistic sensibility. over too quickly. Thank always which are disap- detail of these programmes, which also view of these champions, its share of surprises, confirmations, for helping us to share the Each Olympiad produces It is this hope which you valid. is hope all Games, own. pointments. But at the to push illuminates our helps them to exceed expectations, drives the athletes, which excellence themselves. This quest for sublimate to PÉCHALAT Nathalie their boundaries, to face up to adversity, media translates into limitless determination and pressure. attention, powerful emotion

FRA

nous l’avait dit depuis de couples canadien, aux proRichard Gauthier, le faiseur de danse ajoutent énormément longtemps : certains éléments Sui et Han Cong, trois Alors, pourquoi pas ? Wenjing grammes des Couples. vice-champions du Monde, Juniors puis deux fois fois champions du Monde et... revendiquent de danser. gagnent leur premier titre

Kaetlyn OSMOND (CAN)

les pas, les Couples contiinterdire les portés ou L’ISU peut bien légiférer, de leur public. Les deux le meilleur et pour le plaisir quads : nuent d’avancer. Pour Messieurs, celles des été, comme chez les dernières saisons ont se multiplient chez les twist, triple Axel lancé quad Salchow lancé, quad en pénalisent l’intérêt, de blessures et de chutes meilleurs. Mais beaucoup par le patinage par : les quads restent à digérer la pertinence et l’esthétique Couples.

un spectateur a posé la olympique de 2018 ? » : » Alors... « qui sera le champion remise de leur « petite du libre, à Helsinki, à la Sui question aux trois meilleurs l’a pas baissé. Puis Wenjing le bras d’Aljona, qui ne Le médaille. Bruno a levé restés de marbre. Qui ? leur. Ksenia et Fedor sont et Han Cong ont levé le beau ! meilleur sera forcément

: been saying it for a long time Canadian Pairs trainer, has Richard Gauthier, the leading programme. So, why not ? can add enormously to a Pairs certain elements of ice dance and two-time Senior Worthree-time Junior World Champions Wenjing Sui and Cong Han, and... claim to be dancing. taken the title for the first time ld silver medallists, have just programmes, jewels Massot have skated unforgettable Aljona Savchenko and Bruno ice dancer John Kerr. Christenderness created by successful of poetry, imagination and Ksenia Stolbova and Fedor their Olympic programmes. topher Dean is to choreograph use contemporary dance. Meagan flip this year, are daring to Klimov, fragile on the triple Eric’s herniated disc injury.this have been unfortunate with Duhamel and Eric Radford character ; mutual connecthe pain they show their dance season. Nevertheless, through hugely to the development contributed have They pair. a as tion and athletic perfection

Vanessa JAME S Morgan CIPRÈS

of their discipline.

to steps, but Pairs will continue rules, to forbid this lift or those The ISU can try and make As with the Men, these past for the enjoyment of the public. evolve. For the better and Salchow, quad twist, thrown the quads : thrown quad two seasons have been about have been many injuries and the top teams. However, there triple Axel are being tried by are yet to find a place witrelevance and aesthetic : quads falls which impair the interest, hin pair skating. question ? » : a spectator asked this 2018 Olympic Champions the free proSo... « who will emerge as of the « small » medals for presentation the at and of the top three in Helsinki, lower it. Then Wenjing Sui arm aloft, and she did not gramme. Bruno held Aliona’s So, who ? The best will and Fedor remained motionless.

Cong Han raised theirs. Ksenia ! undoubtedly be worth seeing

Olivier BRAJON

Leone

Gabriella is a former, national level figure skater and certified Flexafit instructor. She graduated from the University of Western Ontario with a Bachelors degree specializing in Kinesiology and minoring in Creative Writing.

NEW IN S2IO0N1O9F 8!4 PAGES

©

Ashley

BA

pairs

Rebekah is a MindBody Performance Coach who empowers skaters to improve their mental game and achieve peak athletic performance.

She is a former junior ladies competitor, coach and choreographer and has an education in Developmental Psychology, NLP, TimeLine TherapyTM, Hypnotherapy and as a Life Coach.

DeBono

Olivier BRAJON

MSc. CPC, MindBody Performance Coach

Gabriella

©

Dixon

Edito

Rebekah

SUSCRIBE

- 43 -

- 42 -

-9-

NEW WEBSITE START ALL IN ENGLISH EARLY DECEMBER : www.ice-skating-magazine.com - www.patinagemagazine.com PLEASE SEND US « I WANT TO SUSCRIBE » OR « I WANT TO ORDER » OR BOTH TO RECEIVE THE ORDER FORM: 4

xavier.debernis@patinagemagazine.com

FIGURE SKATER FITNESS

FITNESS INSIDER

SUMMER 2018

Table of Contents PAGE 23 ON THE COVER

Gabriella Marvaldi, photography by Carlo Hindian

PAGE 3 Masthead & Editor’s Letter PAGE 4 Contributors PAGE 6 Table of Contents

PAGE 7

FITNESS INSIDER

FITNESS

INSIDER

PAGE 8 Peak Performance PAGE 10 Motivation Master

PAGE 13

FITNESS INSIDER WORKOUT

PAGE 19

INJURY PREVENTION

PAGE 20

Blister Basics

PAGE 22

Muscle Maintenance

PAGE 23

IN THE SPOTLIGHT

How to generate height in your jumps

Meet Gabriella Marvaldi, the Canadian-American

17-year-old Junior Pairs competitor everyone’s got their eyes on, including her mom-dad-coaching-duo Isabelle Brasseur and Rocky Marval

PAGE 31

TRAIN THE MIND

PAGE 32

Preemptive Thinking

PAGE 35

NUTRITION INSIDER

PAGE 36 PAGE 38

Plant Power The Alkaline Diet

PAGE 41 STYLE PAGE 42 PAGE 44

Saving Face Sweat Equity

PAGE 46

SKATERS CORNER

6

The Off-Season is your time to plan, train and rejuvenate. Our experts give you training tips to stay motivated, maximize your training and boost your confidence for the next season. Stay in top shape with these Flexafit workouts.

Plan, Skate, Track

figureskaterfitnessmag.com

7

FIGURE SKATER FITNESS

FITNESS INSIDER

SUMMER 2018

STEP 1: REST AND RECOVERY Physical and mental rest and recovery are necessary for the longevity and wellbeing of your body and mind. Us the Off-season to elimintae any niggling injuries, lingering colds and negative thinking. Remind yourself that you did your best last year and this is a new time, where you will apply all of pat successes and challenges to your goals for the ensuing year.

STEP 2: BALANCE YOUR TRAINING TIME Now is the time to improve certain aspects of your athletic development, yet without overdoing it. 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.

PEAK PERFORMANCE

How to maximize your training and build for competition by Tim Sylvester

STEP 3: REDUCE YOUR RISK OF INJURY Now is the best time to focus on getting stronger without impacting your on-ice training. Every athlete knows that a strong skater needs to tap into their power for every jump, land, spin and quick skate across the ice. But did you know that landing off of a double and a triple jump can have more than 10 times more force than your own body weight? For example, a 110-lb skater can experience landing forces of over 1,000-lbs. Now, count how many times you need to practice these skills during your training and competition time. Your body is managing a lot of weight and stress. Being stronger will help to increase your coordination and control, while reducing the risk of injury. Aim to use compound movements such as squats, deadlifts and if possible, any of the Olympic lifts and their variations to develop your strength. If you’re lift heavy weights, make sure to take one week off every four weeks and another week, where you are only lifting half your regular load.

O

An effective strength program must be individualized to get the best personalizined results. Your developmental needs, training age, chronological age and injury history must all be taken into consideration. You may use the strength-training plan below as a guideline. Just remember to keep the repetitions low and the weight high to develop your athletic strength and power.

Session 1 Week 1: Barbell Overhead Squat 5 x 4 reps Romanian Deadlifts (stiff Leg) 4 x 5 reps Pistol Squats 3 x 5 each leg (add weight if possible) Core exercises Session 2 Week 1: Power Cleans 5 x 3 reps Front Squat 4 x 5 reps Bulgarian Squats (split/single leg) 3 x 5 each leg Session 1 Week 2: Power Snatch 5 x 3 reps Back Squat 3 x 8 reps Single Leg Romanian Deadlifts 3 x 8 each leg Core exercises

ff-season training is as important as In-competition training as it focuses as much on developing the basics and gaining strength, as it does your recovery and regeneration.

For high-level athletes training at a Junior level and higher, this means you’re working with a skate coach, a strength and conditioning coach 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 to these service providers, beyond their skate coach. So understanding how to cover all aspects of your on ice training, physical conditioning and mental preparation is crucial to ensure you don’t over perform and peak before your In-competition phase.

8

Off-Season Strength Training Gain your strength and reduce your risk for injury with this program

Session 2 Week 2: Push Press 3 x 5 reps Deadlifts 5 x 5 reps Pistol Squats 2 x 8 each leg (add weight if possible) Core exercises

figureskaterfitnessmag.com

9

FIGURE SKATER FITNESS

FITNESS INSIDER

SUMMER 2018

THE TYPES OF MOTIVATION

The first is intrinsic motivation, when you are inspired by internal factors, like a sense of pride learning each new jump, the joy of skating and the rush you feel with the cold air on your face. These rewards are predominantly emotion based and live inside of you and each time you enjoy and appreciate them they help to develop your sense of self worth and self-esteem.

The second is external motivation. These rewards or carrots to aspire to live outside of your body and are typically something you can physically pursue, such as a medal at a competition, a top ranking in your province and an award or word of praise from your coach.

Knowing that you are encouraged by both intrinsic and external motivation is your self-efficacy, the belief that you have the ability and power to succeed.

Not because your parents, coach, pairs partner or your friends have told you so, but rather because you believe in yourself. This belief system is unlimited. It can range from believing that you are a kind and happy person to knowing that you can land every jump, skate a clean program and reach your goals.

MOTIVATION MASTER

HOW SMALL-GROUP TRAINING CAN MOTIVATE YOUR INDIVIDUAL SUCCESSES AND BOOST YOUR SELF-CONFIDENCE

BY GABRIELLA DEBONO

T

he ice rink is buzzing with an indescribable energy, as each athlete spins and jumps over and over before skating back to his or her coach for feedback. Like a well-oiled machine, the small teams huddle together, the coaches sharing their insight as the skaters nod their heads up and down, listening and understanding. Inspired, motivated and determined, the athletes then head back out to centre ice ready to attempt each new skill and technique with better results.

It’s this give and take, between the coach and their athletes, that helps create and determine a figure skat-

10

er’s success. The coach is the heart of the training environment, setting the tone for a safe and confident space for their athletes to excel within. From how they deliver corrections to the way they inspire you to persevere through adversity, your coach’s approach will influence and teach you how to motivate yourself from within, resulting in high self-esteem and a sense of pride in your accomplishments.

To achieve this level of personal achievement requires a balance of both intrinsic and extrinsic motivation.

IDENTIFYING YOUR GOALS

There are two types of goals that will help you identify and accomplish your dreams.

Short-term goals, like the name implies, short-term are markers that you can achieve in the near future.

They are more manageable achievements, like landing a triple-toe-loop during your practice five times in a row and act as small steps towards a bigger outcome. With each short-term goal you cross off your list, not only are you getting closer to fulfilling a bigger, long-term goal, you’re also build your self-esteem and confidence in the process. All of this is necessary, as it sets up a stronger foundation for you to go after and secure bigger goals.

Your long-term goals are achievements you’d like to accomplish in the future, possibly in six months, one year or even ten years down the road. These goals are considered your big-picture plans and can range from landing the triple-toe-loop at Nationals to qualifying for the 2022 Winter Olympics. Including your coach in your short- and long-term planning is an essential part of your success, as they will help to keep you focused and on track, as well as provide the technique and insight you need to master each goal.

figureskaterfitnessmag.com

HOW TO INCLUDE YOUR COACH IN YOUR GOAL PLANNING

Like your family and friends, your coach is your biggest advocate, cheering you on from the sidelines, so including them in your big picture plans is key.

The first step is to write down a list of your shortand your long-term goals and then share them with your coach. Ask your coach for some private time during the next training session so that you can have their undivided attention when you share your plans.

Next, talk to your coach about how they can best support you. This conversation should include your preferred learning style and how you and your coach can best communicate with each other. If you find it beneficial to watch videos of yourself in slow motion as you attempt different elements, share that information with your coach. Maybe, you like step-by-step corrections or to learn through trial and error so that you can physically feel the corrections your coach is providing you with as you attempt each new technique. There’s no right or wrong way to learn.

Ask for encouragement. If your coach isn’t overly verbal with their praise, ask them to be, explaining that you need to hear their constructive criticism and their positive feedback, as both validate the progress you’re making. Reinforce your request by giving your teammates the type of praise you’re seeking when they do well during practice and at competitions. This will help you learn to be a leader and will contribute to creating a positive training environment for yourself and those around you.

Understand the importance of balance. You know you’re not your coach’s only athlete; they need to be able to train the group in a consistent format to ensure that everyone is learning all of the elements and techniques required, simultaneously. While you’ll still be able to have your personalized moments with your coach, knowing that they also need to create a fair and beneficial training space for everyone is realistic, respectful and important.

STAY POSITIVE

Training in a positive environment is a collective effort, which means that you need to do your part to make it happen. When you feel challenged and supported by your surroundings it creates an enjoyable atmosphere, so aim to remain open to feedback and communication and to support yourself, your teammates and your coach every day.

11

FITNESS INSIDER WORKOUTS

FLEXAFIT WORKOUTS

Grayson Long from Skate Oakville demonstrates pre-season Flexafit exercises. Pre-season is all about conditioning the body to be ready for the competitive season. These workouts can be higher intensity and with a greater focus on muscle conditioning. Grayson will demonstrate both lower body power exercises, as well as core strengthening exercises.

Make sure to consult with your strength coach and physician before trying any of these exercises at home. Some of the exercises may be too advanced for beginner athletes.

Modify where needed with your strength coach. figureskaterfitnessmag.com

13

FIGURE SKATER FITNESS

FITNESS INSIDER WORKOUTS

SUMMER 2018

LOWER BODY POWER

SKATER BOUNDS WITH TRIPLE PUMP Set up 6-8 cones on a diagonal. Start on the inside of the cone, standing on the outside foot. Reach the opposite hand down to the floor, while keeping the back straight and bending the knee. Pump up and down three times with control. On the third pump, bound on an angle to the next cone. Repeat the exercise alternating feet each bound. Do 3-4 sets.

a a

b

LONG JUMP + EXPLOSIVE Jump Place 6-8 cones an appropriate distance apart from another. Start at one cone by bending down into a squat position.

Leap to the next cone.

Once you land, press up into the air extending through the ankles, knees and hips. Repeat to the last cone and back. Do 3-4 sets.

c

d

c

b

SINGLE LEG LEAP + EXPLOSIVE JUMP Place 6-8 cones an appropriate distance apart from another. Start at one cone by bending down on one leg, while extending the freeleg behind. Leap to the next cone and land on the same foot you took off from. Once you land, press up into the air extending through the ankles, knees and hips. Repeat to the last cone and back. Once back to the start, repeat on the other leg. Do 3-4 sets.

a b

c

LATERAL BOSU SQUAT JUMP + IMPACT LANDING POSE Starting off the Bosu, from a squat position, jump laterally onto the bosu and balance into a squat. Then jump off the Bosu to the other side into an impact landing pose. Reset the position to a squat and repeat to the other direction landing on the other foot. Alternate sides for 10 Reps. Do 3-4 sets.

a

d

b

c

d

d

14

figureskaterfitnessmag.com

15

FIGURE SKATER FITNESS

FITNESS INSIDER WORKOUTS

SUMMER 2018

CORE STRENGTH

PLANK ON EXERCISE BALL Balance your forearms on the exercise ball. While pushing down into the ball step back into a plank position. Hold for 1 min.

Repeat 3-4 sets.

SPRINTER SIT UPS Lying on the ground flex up to a sit up position with the opposite arm and knee bent like a sprint position. Reset back down and repeat with other side.

Repeat for 20 reps. Do 3-4 sets.

a

b

a

PLANK ZIG ZAG HOPS WITH MEDICINE BALL Placing the hands on a hard medicine ball, balance into a plank position.

Hop to one side of the ball with two feet and then jump back into plank.

Repeat to the other side.

Do 20 reps for 3-4 sets.

a

a

b

b

KNEE TUCKS ON EXERCISE BALL Starting on your hands and knees, place one shin on the exercise ball. Push up into a plank position on the hands and place the other shin on the ball. Balance in plank first. If you can balance, start to pull the knees into the chest, while maintaining the shoulders over top of the wrists. Do 1520 reps for 3-4 sets.

c 16

figureskaterfitnessmag.com

17

INJURY PREVENTION

INJURY

PREVENTION

Why knowing how to prevent and heal painful blisters and ensuring your body’s muscles are aligned is as imperative to your skating performance as it is to your overall health.

figureskaterfitnessmag.com

19

FIGURE SKATER FITNESS

INJURY PREVENTION

SUMMER 2018

“IF YOUR BLISTER IS APPROXIMATELY ONE CM IN LENGTH AND ONE CM IN WIDTH OR SMALLER, TRY TO KEEP IT INTACT. ONCE THE BLISTER BREAKS IT WILL BECOME MORE PAINFUL.”

PREVENTING AND ADDRESSING THE CAUSE

BLISTER Basics For figure skaters, these painful pillow-like-looking wounds predominantly appear on your feet, so knowing how to prevent and treat them is the difference between having a great or a moderate skate

by Adriana Ermter “One hundred per cent of athletes will experience blisters at some point in their life,” says Elizabeth Ermter-King, RN, BN, IIWCC, a nurse and skin and wound specialist in Calgary, Alberta. “And that includes figure skaters.”

Unlike the possibility of a broken bone or a concussion, blisters aren’t necessarily top of mind when trying to prevent an injury each time you attempt a new spiral, lift or spin. Yet, they should be. Blisters occur virtually every time your skin repeatedly rubs against another surface until your epidermis, the outer layer of your skin and your dermis, the thick layer of skin beneath your epidermis splits and fills with fluid.

These painful pillow-like-looking wounds can pop up on most of your body parts, but for figure skaters they predominantly appear on your feet, specifically 20

on the backs of your heels, alongside your big and small toes and on your pressure points, such as the bottoms of your heels and on the balls of your feet.

“It’s very common for skaters to get blisters on their feet, because that’s where these athletes experience the most friction,” explains Ermter-King. “If you’re not wearing boots that fit properly, if your feet get really sweaty and if you’re skating in bare feet or not wearing the right socks or stockings, you’re going to get one.”

And size never matters. Blisters are always stingy and painful and can impede how hard you work out, the quality of your practice time and your ability to perform optimally. So knowing how to prevent and treat them can be the difference between a great day and mediocre one.

For figure skaters, the root cause for all foot blisters are your boots. “It’s a myth that blisters are a result of breaking in new boots,” says Ermter-King. “If you’re experiencing blisters, look at your boots again. They’re probably not the correct fit.”

Finding the right boot fit requires a bit of trial error. When shopping for boots, pull the insole of the boot out and stand on it to see how your foot lines up. This will help eliminate sizing errors.

Standing in the new pair is also necessary, as this is how you’ll be wearing them on the ice, so avoid choosing new boots solely based on how they feel while you’re sitting down. Solid fitting boots should feel perfectly comfortable with no numbing, tightness, rubbing or friction and they should have enough room to ensure your feet aren’t sliding forward or hitting up against the back of the boot when you walk and stand.

“You can always punch out or mould the boot to better accommodate the shape of your feet,” says Ermter-King. “Taking the time to make sure the fit is right from the beginning however, is your most important step in foot health and wound prevention.”

Acknowledging whether or not you have sweaty feet is also important. Excessive sweat increases the amount of friction that occurs when you skate and decreases the skin’s ability to withstand pressure and cotton socks aren’t the answer. Cotton socks increase friction and hold excess moisture next to the skin, creating a slip-sliding environment for your feet, whereas wearing a Dri-FIT, moisture-wicking pair instead will help keep blisters at bay. Socks with copper and silver metals sewn into the fabric are also good options, as they reduce sweat-born bacteria, which can lead to fungal yeast and foot infections.

figureskaterfitnessmag.com

TREATING YOUR WOUNDS If your blister is approximately one cm in length and one cm in width or smaller, try to keep it intact. “Once the blister breaks it will become more painful,” says Ermter-King. “The intact skin is providing protection from bacteria and from additional friction from the skate.”

Large blisters, on the other hand can be opened to eliminate the fluid and reduce the pressure of the blister on the foot. Do not rip the top of the blister off as this might tear your healthy skin and cause it to bleed, but rather trim the extra skin away. Once the wound is open, wash it with an antibacterial soap, pat it dry with a clean towel and then cover it with an oval or round-shaped protective bandage that seals onto your skin on all four sides of the bandage. Keep the wound covered for its entire duration; fresh air will not help it heal more quickly.

“Avoid using a bandage that seals onto or is sticky on the top, open part of your wound,” advises Ermter-King. “You’re most likely training through your blister, so you’re going to need to reapply your bandage every day. If the bandage sticks to your wound, it’s going to repeatedly rip the top part of the blister off every time you remove it, making it difficult to heal.”

Should your wound become inflamed and red looking, feel more painful or have a cloudy or coloured discharge, it may be infected and need medical attention. Alternately, if the blister’s base turns black or has a bruised-looking quality, it means the tissue damage is deeper than a typical superficial wound and you should have it looked at by your doctor.

“Blisters are common, but they shouldn’t be the norm for any athlete,” says Ermter-King. “So if you’re getting them regularly you need to readdress the cause and re-assess your footwear. In the meantime, swap the boots you’re wearing for an old and comfortable pair to give yourself some immediate relief.”

21

FIGURE SKATER FITNESS

INJURY PREVENTION

SUMMER 2018

/ /

MUSCLE

/

MAINTENANCE

/

WITH EVERY JUMP, LIFT AND LAND, YOU’RE CREATING IMBALANCED MUSCLES. HERE ARE FOUR WAYS TO GET YOUR BODY BACK INTO ALIGNMENT BY MEGHAN BUTTLE

Y

You know practice makes perfect. It’s why you repeatedly run through your competition programs and sport-specific skills and elements day after day throughout the entire season, often spending two to three hours on the ice, six days a week. With each skill, jump, lift and land, these specific movement patterns are using the same muscles making them tighter while simultaneously making your less frequently used muscles weaker.

As a figure skater, you’re always rotating your jumps in the same direction and landing on the same leg, often twizzling repeatedly in the same direction. Partners are

22

consistently lifting their female partners, predominantly with the same arm. The repetition of these movement patterns to execute these required elements can lead to muscle imbalances in the body. These muscle imbalances then, in turn, put disproportionate stress on your bones, joints and other tissues.

Our bodies are happiest when everything is aligned so now is a perfect time to help restore balance in your body by addressing the muscle imbalances that have developed over the course of the season.

TIGHT PECTORALIS MUSCLES

Figure skaters use their arms to generate force for jump rotations and spins, which means your pectoral muscles are being activated repeatedly as they work to pull your arms in over and over again. This muscle group is also used in pair skating for lifts, twists and throws. Consequently, they become tight, pulling your shoulder forward affecting the position of the joint and upper body posture. A great stretch to counteract this tightness is lying on your back on top of a foam roller with your arms stretched out between 45 and 90 degrees from your sides and holding this position for 30-60 seconds.

TIGHT HIP FLEXORS

The hips flexors are collectively the biggest muscle group in your body. They are heavily recruited to propel jumps into the air and in certain spin positions. When this muscle group is tight it can put significant stress on your lower back, hips and knees. Stretching these muscles, as well as working on gluteal activation/strengthening exercises, will help to re-establish muscle balance as well as minimize additional forces to the back, hip and knee. An example of a stretch to lengthen your hip flexors is the kneeling stretch with the leg being stretched on the ground in a lunge position. Then lean forward slightly until you feel a stretch in the front of your hip and thigh. Hold it for 30-60 seconds.

REPETITIVE LUMBER EXTENSION AND WEAK CORE MUSCLES

Figure skaters tend to spend a significant amount of time in lumbar extension (low back arch). Choreography often focuses on arching the back while many spin positions require excessive extension. In this extended position, the spine can become compressed as the abdominal muscles lengthen. Core musculature is important, not only to support your spine, but to help generate force between the lower body during take-off and the upper body during rotation in jumps. It’s important to offset this spinal extension with stretching out your paraspinal and spinal joints by reversing the curvature of the spine in positions such as the Childs’ Pose in yoga. Exercises like plank will help to support your spine and keep it strong and healthy.

WEAK ANKLE STABILIZERS

Your skates are constructed to provide external support to the ankle joint.

Since the boot is rigid to help stabilize the ankle, your muscles that would normally stabilize your ankle are under-activated and can weaken. After relying on your boot’s stability for an entire season, you may experience weak ankle muscles and need to retrain them to minimize the risk of injury.

Standing and balancing on one foot is a great way to improve your strength and stability. Closing your eyes or standing on a Bosu ball can increase the difficulty of this exercise.

TAKE ADVANTAGE OF YOUR OFF-SEASON AND PARTICIPATE IN OTHER SPORTS, LIKE SWIMMING, TENNIS AND BIKE RIDING TO HELP AVOID THESE MUSCLE IMBALANCES AND FUEL YOU WITH RENEWED ENERGY. ACTIVITIES THAT FOCUS ON BALANCING ALL OF YOUR MUSCLE GROUPS, LIKE PILATES, YOGA, AND BALLET CAN BE A FUN AND REWARDING OUTLET. ADDRESSING YOUR MUSCLE IMBALANCES WILL HELP RESET YOUR BODY, MAKE IT MORE EFFICIENT AND LESS PRONE TO INJURY IN THE UPCOMING SEASON. figureskaterfitnessmag.com

23

FIGURE SKATER FITNESS

IN THE SPOTLIGHT

SUMMER 2018

Photography by Carlo Hindian and courtesy of Isabelle Brasseur

IN THE SPOTLIGHT:

GABRIELLA MARVALDI W

hen your coaches are your parents—Canadian, Isabelle Brasseur the 1993 World Pairs Champion and two-time Olympic bronze medalist and American, Rocky Marval, the 1992 and 1993 U.S. Pairs Champion—it’s safe to say figure skating is in your DNA. So it’s no surprise that 17-year-old Gabriella Marvaldi, a Junior Pairs figure skater, is a rising star in her own right. Figure Skater Fitness’ Adriana Ermter caught up with Gabriella and her mom Isabelle, to talk about the past, present and future of their family legacy.

24

figureskaterfitnessmag.com

25

FIGURE SKATER FITNESS

IN THE SPOTLIGHT

SUMMER 2018

I definitely want to get back on the Junior Grand Prix circuit and hopefully, go to Junior Worlds this year. We were on the circuit two years ago, but unfortunately last season we struggled with injuries and it just wasn’t a good year,” says Gabriella

WHO INSPIRED YOU TO START FIGURE SKATING? Gabriella: Most people think I started skating because my parents are skaters, but actually, my grandma put me on the ice for the first time. I was four years old and I loved it. I was about eight when I started doing pairs with a little boy in our rink and I think that’s when I started to realize that I wanted to be competitive and go to Nationals. I didn’t really know what the Junior Grand Prix was back then, but I wanted to be somewhere where I was going to be seen on TV and I could be looked at as one of those amazing skaters.

HOW HAVE YOUR PARENTS’ SKATING CAREERS INFLUENCED YOU? Gabriella: When I was little, I would watch videos of them doing all the big, fun tricks and I thought they were really cool. So, I think that influenced me. I loved watching my mom skate to the “Can-Can,” and I’ve wanted to skate to it ever since, so I think that’s my favourite routine.

Isabelle: It’s funny because both my husband and I competed in the ’92 Olympics in pairs, well, not skating together, I should say. That year, we happened to have the same “can-can” music for both of our short programs. It’s one of the pieces that Gabriella always says she wants to skate to. Maybe that’s because Rocky and I both had it at the same Olympics. It’s the only music we tell her, “No, you’re not skating to it!”

[Laughing.] We don’t need another one in the family to skate to that piece of music.

WHO IS YOUR PAIRS PARTNER? Gabriella: I used to skate with Kyle Hodgeboom and we won for Pairs in 2012 at the Nationals, the U.S. Junior Figure Skating Championships. I’ve had two partners since then and now, I’m currently skating with Canadian, Daniel Villeneuve. We both train out of Mount Laurel in New Jersey and we compete in Canada, although we both used to be on the USA Junior Team USA. We’ll be competing soon in Montreal; they call it the Summer Provincials.

WHAT’S BEEN YOUR HIGHLIGHT OF BEING A PAIRS SKATER? Gabriella: Definitely when I won Nationals with my first partner Kyle and then probably being able to travel around at Junior Grand Prix with my current partner.

WHAT ARE YOU STRIVING TO ACCOMPLISH AS A PAIRS SKATER NOW? Gabriella: I definitely want to get back on the Junior Grand Prix circuit and hopefully, go to Junior Worlds this year. We were on the circuit two years ago, but unfortunately last season we struggled with injuries and it just wasn’t a good year.

26

HOW DID YOU DEAL WITH BEING INJURED? Gabriella: It was hard. I lost a lot of confidence in myself, because each day I would come in, hoping [the injury and the practice] would be better. If it wasn’t I’d leave the rink feeling really disappointed. So this year, I just tried to clear my head from what happened last year.

Now, I try to come in to each practice with a positive attitude and to work my best. If something goes wrong I just try it again.

WHAT MOTIVATES YOU TO GET BACK ON THE ICE EVERY DAY? Gabriella: My end of the year goal, a trip to Junior Worlds! It would be my first time there and being there in general is just amazing, because you’re there with the top competitors and you’ve earned your spot. I really liked it when we went on the Junior Grand Prix circuit and met so many people from all of the different countries. I think that would be fun to be at Worlds and collect some different country pins [from the other athletes].

WHAT IS THE BEST PART ABOUT BEING A SKATER? Gabriella: Having the opportunity to travel the world and compete in different countries. My favourite place to travel to so far is probably Tallinn, Estonia. It was just very quaint and the streets were really cute. I liked walking around the main village and getting to see the historic town of Tallinn.

figureskaterfitnessmag.com

ARE THERE ANY OTHER FIGURE SKATERS YOU ADMIRE? Gabriella: After watching the 2018 Olympics and getting to train with some of the athletes, I definitely look up to Megan Duhamel and Eric Radford. Sometimes Daniel and I get to train in Montreal with Bruno Marcotte and they’re obviously there, because he’s their coach. Just getting to see them in a training environment and then, getting to see them succeed as well is … yeah.

WHAT TECHNIQUES YOU WANT TO MASTER ON THE ICE THIS YEAR? Gabriella: My throw triples. I struggle with those so I’m hoping to nail them. My partner throws me into the air and I rotate three times, so it’s definitely a matter of technique and consistency to land on that blade each time. We try to work on consistency. We try to make sure that if we can do the element with the same technique more than once in a row, then we’ll be more than likely to be able to do that move consistently and then this will prevent the possibility of injury.

HOW DO YOU BALANCE REGULAR LIFE WITH SKATING LIFE? Gabriella: That’s definitely difficult with my parents being my coaches, but when we leave the rink we really try to leave it behind and just be a normal family. I go home, do my schoolwork, get a little dinner ready and try to be what would be a normal girl at home. We have a little five-pound Maltese dog named, Marshmallow that I like to cuddle. She’ll sit on the couch with us while we watch a movie and come give us kisses.

A couple years ago, I also got really into health and fitness. I read books about different recipes or different tricks and tips on health. I actually created a little health and fitness page called “The Little Pink Plate” on Instagram, so that keeps me busy when I’m not skating.

27

FIGURE SKATER FITNESS

IN THE SPOTLIGHT

SUMMER 2018

HOW DO YOU FEEL WHEN YOU WATCH GABRIELLA COMPETING ON THE ICE? Isabelle: It’s funny; I have hard time watching her. I keep telling myself to enjoy the moment and just watch her, but I’m so close to them and I want them to perform like, at the top of their potential every time. I find it more nerve-wracking watching her, than me being on the ice and competing.

WHAT CHANGES HAVE YOU EXPERIENCED IN TRAINING? Isabelle: I’m amazed by what they can do today. When you look at the Junior Worlds with a little thirteen-year old doing two quads in her program…it’s unbelievable.

Today, athletes can use technology and see everything on the computer and use the still-motion movements to help them improve. I think that’s why there’s a big difference in figure skating. We used VSH tapes and you couldn’t rewind them and capture each little moment and compare yourself with other skaters.

WHAT ARE YOUR NUTRITION TIPS AND TRICKS? Gabriella: I make sure to really fuel my body. In the morning, I eat a filling breakfast that will keep me going through my training until I get to have a snack or eat lunch. And then, after training to recover my muscles, I have another, good filling snack to refuel. I love chocolate covered almonds and salmon…but obviously, not together.

WHAT ARE YOUR CAREER GOALS? Gabriella: It’s funny, many people ask me if I want to be a nutritionist, because I’m really passionate about nutrition, but I actually want to become an Interior Designer and keep nutrition on the side.

WHAT’S IT LIKE HAVING YOUR PARENTS AS YOUR COACHES? Gabriella: Some days it’s interesting, they are my parents after all. But, luckily there are more highs than lows. We definitely try to keep a positive atmosphere and focus on the skating. My dad is more of the technical person, while my mom will work more on finessing the elements and she’s more creative, too, so she’s probably better at helping us with the choreography and staying synchronized. I think my parents each have their different skating qualities and I benefit from both. I have a personal connection to them that another student wouldn’t have, I mean, I call them mom and dad when I’m training.

[Laughing.] It would be weird to call them anything else.

When we leave the house and get into the rink we go into coach and student mode and when we’re back at home we’re more like a normal family.

28

FROM OLYMPIC MEDALIST TO MOM AND COACH, ISABELLE BRASSEUR KNOWS WHAT IT TAKES TO RAISE A CHAMPION WHAT IS YOUR TOP SKATING HIGHLIGHT? Isabelle: The first time Lloyd Eisler and I medaled at the World Championships. It really helped me believe in myself. It gave me the self-confidence I’d been reaching for and trying to achieve throughout my career. There are so many important stepping-stones in the life of a skater. I look back and my two Olympic medals (1992, 1993) are fantastic, but it started much younger than that. You know, my little competitions when I was six, seven, eight years old were very important at the moment and for me to believe in myself and become the best skater that I could be.

WHAT IS THE MOST CHALLENGING PART ABOUT BEING A SKATER? Isabelle: Staying injury free. Figure skating is so demanding, now. With the level of jumps getting higher at a younger age, what it demands of the athletes on a daily basis to train to be one of the top skaters, it all requires many hours and the body gets tired and sore and it’s easier to get injured.

Think about their hips and knees and everything, trying all of those difficult jumps and quads, it’s crazy.

HOW DO YOU AND ROCKY HELP KEEP GABRIELLA AND DANIEL INJURY FREE? Isabelle: Their off-ice program is super, important in keeping them strong off-ice. As well, maintaining consistency, focus and repetition in their training, so that they know they can do it. When I see that they’re getting tired, they can’t focus and they’re starting to have bad falls,

it’s time to stop that jump for the day and move onto something else. It’s a fine line. I want to train them hard enough to have the consistency and confidence so that they can do it no matter what, even when they’re a little tired, but at the same time I have to be careful to not over-push them.

HOW DO YOU CREATE GABRIELLA AND DANIEL’S SKATING CONNECTION? Isabelle: Respect and to appreciate the fact that they’re there for each other and they’re sharing a dream. It’s really important to look up to your partner and look up to their talent and also have the patience to help them become better in areas where they need work and vice versa. When they come in on Mondays, I always push Gabriella and Dan to take a few minutes to talk about what they did on the weekend and what excites them in their own life so that they can understand each other a little bit more. So, if they’re having a rough day, Dan say, “Oh that picture with Marshmallow, it’s so cute,” and that will make her smile.

WHAT’S YOUR BIGGEST DREAM FOR GABRIELLA? Isabelle: I’m going to talk as a pure mom. My biggest dream is for Gabriella to love who she is for her own self.

Sometimes, I worry about my husband having been at the Olympics and me being an Olympic skater, that she might not enjoy skating every day just to enjoy skating.

She might think, “Unless I’m an Olympic skater, I’m not going to be able to enjoy skating.” I hope that if skating is in her path and if that’s where she’s happy, then I hope it brings her joy and that it opens a lot of doors for her to just enjoy life. If it’s not, I hope that she’s okay to accept that and know she doesn’t have to be an Olympian just because her parents were and that’s there’s amazing, wonderful things out there in life for her to just be a wonderful person.

HOW DID IT FEEL TO COMPETE AT THE OLYMPICS? Isabelle: In 1992, we really didn’t skate our best, Lloyd and I. As a result, even though we won a bronze medal, we weren’t fully proud with what we had accomplished on the ice. So, we were on the podium, we were disappointed in ourselves, but at the same time we couldn’t believe that we were actually getting an Olympic medal. The second medal was a much happier one. All that mattered was that we went out there and skated the best that we could and we really did. The results were bronze again, but I saw it as a second chance to really enjoy what a bronze medal at the Olympics is all about. figureskaterfitnessmag.com

29

TRAIN THE MIND

SPORT SPECIFIC TRAINING FOR

FIGURE SKATERS Host a workshop at your club this year!

Presented by Flexafit - Santasport We offer all the essentials of on and off-ice training for figure skaters in Europe and Asia.

TRAIN

THE MIND In this issue, discover how planning and CONTACT US TO GET QUOTE info@flexafit.com mikko.pohjola@santasport.fi santasport.fi/flexafit

thinking ahead can help you achieve your goals in a timeframe that’s right for you.

figureskaterfitnessmag.com

31

FIGURE SKATER FITNESS

TRAIN THE MIND

SUMMER 2018

THE WORD PREEMPTIVE MEANS TO DO

SOMETHING AHEAD OF TIME, SO WHEN YOU ADD THE WORD THINKING TO IT, YOU’VE GOT THE PERFECT RECIPE FOR CREATING YOUR VERY OWN PLAN OF ACTION.

PREEMPTIVE

THINKING FIND OUT HOW PLANNING AND THINKING AHEAD CAN HELP YOU ACHIEVE ALL OF YOUR GOALS IN A TIMEFRAME THAT’S RIGHT FOR YOU BY REBEKAH DIXON

T

he off-season is a great time to start dreaming about and planning for your upcoming competitive season. I believe this quote sums it up best, “if you fail to plan, plan to fail.” So let’s get started while the highlights and successes, as well as the disappointing moments from last season are fresh in your mind. Recalling your past performances and training time will help you carve out the path you would like to take moving forward.

Setting goals to realize your dreams can, of course, feel overwhelming, so to make your planning easy begin by identifying how you want the upcoming season to look and feel once it’s over and then work your way backwards.

32

For example, if your goal is to have a strong attempt at a Salchow, double axel or a Lutz in your program by Sectionals, ask yourself these three questions: 1 W hat competition do I want to try the toe and/or edge jumps for the first time in my program?

2

hat month would I like to land these moves W in for the first time?

3 A t what point in my training schedule will I become consistent in fulfilling these jumps?

It’s normal to not know all the answers right now or even after going through this process, but identifying and articulating your goals will bring you much greater clarity for yourself and for your timeline. Setting a goal and working backwards also makes achieving your targets feel more manageable and can create a clear path for you to follow to propel you there.

The mind is uncomfortable when you pursue a direction where the outcome is unknown. When you experience these feelings, remind yourself of these two thoughts:

EMBRACE AND RELEASE THE FEAR OF FAILURE If you are unsure of what is holding you back from taking your jumps to the next level, you may be experiencing fear of failure. When you view failure negatively, it’s difficult to take risks and push yourself beyond your comfort zone.

Do you ever feel stuck, completely unable to try the next difficult jump in your repertoire? If you answered yes, know that you’re not alone. This is surprisingly common in skaters, especially when making the leap from double to triple jumps or triples to quads. figureskaterfitnessmag.com

Different

Safe

Dangerous

=

PURGE THE OLD AND INTRODUCE THE NEW Getting rid of what didn’t work last year and introducing new, fresh ideas that will give you an edge this year is also a great concept to practice. For example, choosing and then using keywords throughout your program will help you get into the zone, while adopting an off-ice visualization routine is an additional technique to implement into your off-ice training. Like anything new, integrating these steps into your daily regimen will takes time and practice so be patient with yourself. Practice makes perfect, so be kind to yourself by accepting that you won’t instantly be a pro at using these techniques and it will take time before you’ll begin reaping the rewards. Take your time and let it happen. Continue to persist, knowing that you will eventually experience benefits of these positive habits.

Same

=

If this is your first attempt at a double axel or other jump, the outcome is unknown. You may jump, rotate and land….or you may not. Moving forward despite not knowing what the result will be is scary and this can lead to an emotional block may not allow you to attempt the jump. If you are struggling with this, ask yourself these 3 questions to bring clarity and help you move through this stuck state:

1

What is the worst thing that could happen?

2

What is the best thing that could happen?

3

hat am I telling myself about this jump and W how could I speak to myself differently?

SO WHAT IF YOU FALL? That is a great question. It means you have learned an important lesson about what to do and what not to do the next time you try something new. Having this insight will help you to move forward, toward mastering a difficult element. Remember every fall takes you one step closer to accomplishment and consistency. Falling is an important, essential tool, so embrace your falls and pat yourself on the back for going for it and being so brave.

33

NUTRITION INSIDER

SUBSCRIBE TODAY!

ONE YEAR SUBSCRIPTION

4 ISSUES Print Subscription $79.99 Digital Subscription $19.99 Figure Skater Fitness Magazine delivered to your door.

Free shipping.

Order online figureskaterfitnessmag.com Figure Skater Fitness Magazine is a quarterly magazine published in January, April, July and October.

POWERED BY

NUTRITION INSIDER From understanding the latest celebrity-favoured meal plan and embracing plant power as part of your current diet, we’ve got your nutrition needs covered.

figureskaterfitnessmag.com

35

FIGURE SKATER FITNESS

NUTRITION INSIDER

SUMMER 2018

Top athletes such as tennis star Venus Williams, Formula 1 race car driver Lewis Hamilton, ultra runner Scott Jurek, MMA athlete Nate Diaz and figure skater Meagan Duhamel have systematically changed their attitude towards food in order to improve their performance, reduce inflammation, increase focus and build longevity. And they’ve all reached the peak of their respective sports.

However you choose to consume your plant power, be it with a Vegan, Paleo, Ketogenic, Intermittent Fasting or Gluten Free diet, there tends to come with each one a

PLANT POWER EATING YOUR FRUITS AND VEGGIES ISN’T JUST GOOD FOR YOUR BODY; IT’S PREPARING YOU FOR SUCCESS BY CALEA SOUTER

W

ith the rapid rise in veganism over the last year, there has been greater spotlight on the research being done on its prominent health and performance benefits. It is without question, that consuming higher quantities of natural whole foods

36

such as fruits and vegetables, leafy greens, beans and legumes, nuts and seeds, are having a positive effect within the body. Simply, this is something that we learned in Kindergarten but have been methodically distracted by quirky commercialism ever since.

1

CHANGE YOUR MINDSET

2

BECOME EDUCATED

3

Understanding that food is fuel and nutrients are converted to energy, from a performance aspect alone, this should ensure that your view on food intake is different from the average person.

Seek out books, articles and websites about the subject. There are some excellent and informative research-laden documentaries and now many plant-based advocates across all social media platforms to follow. Be a student of your own body by paying attention to your habits, your tastes, your energy levels and your quality of sleep in relation to diet. Nutrition and the symphony of our cells is a science, one that continues on with you performing daily throughout your entire life.

EAT FOOD YOU ENJOY When starting out, sometimes eating a plantbased diet can seem limited or the idea of consuming certain fruits, vegetables and other foods may be down right unappealing. Yet, when you start eating, you’ll discover that there are ways to be creative with the whole foods you already enjoy. For example, maybe you don’t enjoy the cold texture of a quinoa salad, so why not try adding a scoop to your homemade vegetable soup, instead.

By eating what you know and like and then adding new foods or food combinations to your routine will help you get excited about meal planning.

Before you know it, your taste buds and the foods you are attracted to will change.

figureskaterfitnessmag.com

bit of baggage. There’s a stigma attached to these labels that either works to invigorate or seriously deter people.

So why not, ditch the label and consider using the term plant-based, instead. As a foundation and starting point, this is a great springboard and it will give you enough wiggle room should you falter or waiver along the way.

Just think of your nutrition as a way to nourish your cells to perform and function optimally. Here’s how to embrace being plant powered this season.

4 5

BE KIND TO YOURSELF If this is a new transition, then expect bumps along the way. You are changing habits, and forming new neural pathways in your brain. It’s not always easy to swap your peanut butter and jelly toast for a spoonful of peanut butter swirled into your fruit smoothie at breakfast time. Having said that, if and when you falter on your own expectations, don’t give up. Accept that you are trying and move on. Your future self will thank you.

FAIL TO PREPARE, PREPARE TO FAIL As each day passes and you become deeper ingrained in developing your new way of eating, you will realize how inaccessible plant-based meals and snacks can be, especially if you are vegan. Here’s where preparation is important, so make sure to always have a travel food bag or emergency snack kit on hand and in your practice bag. At home, stock your pantry with your favourite power bites and even, aim to keep a variety of pre-made, homemade smoothies in the fridge. You can also pre-make little bags of fruits and nuts to snack on for energy. Making extra dinner the night before means you’ll have leftovers to take with you for quick and easy lunches. And always remember that eating well is like training, you think ahead and plan your way to success.

37

FIGURE SKATER FITNESS

NUTRITION INSIDER

SUMMER 2018

THE ALKALINE CONCEPT CAN BE FAULTY The alkaline diet favours alkaline-promoting foods, like fruit and vegetables, shuns so-called, acid-promoting foods like meat, refined sugar and processed foods. Protein-rich animal foods are off limits, including dairy and meat, while plant-based protein sources like beans, tofu and sometimes nuts are allowed.

Inconsistency of acceptable foods is a red flag for the validity of this diet, as is recommending foods that are alkaline, but inconsistent with healthy eating guidelines.

Since the diet is based on acids and bases, it’s key to review some middle school science.

On the pH scale, a pH of 0-6.9 is acidic, 7.0 is neutral, and 7.1-14 is basic. In our body, pH is crucial for wellbeing, but our body’s pH levels vary greatly depending on location. For example, our blood pH is 7.35-7.45, our stomach has a pH of 1.35-3.5 to aid with digestion and to protect against microorganisms and our skin has a pH of 4-6.5 also to provide a protective barrier against microbial overgrowth.

Going alkaline comes with the promises of raising (or maintaining) the pH of your blood to an alkaline state.

In actuality, our blood pH is maintained within a narrow range by our kidneys and respiratory system. Any divergence from this norm is a signal that something is wrong with these systems and not with your diet choices. If you are healthy, what you eat is not going affect your blood pH levels. And if you are sick enough for your blood pH to deviate from the normal range, you are likely in hospital and not choosing tofu over red meat.

THE DIET’S PRO LIST

THE ALKALINE DIET EAT YOUR WAY TO CELEBRITY-STATUS HEALTH BY ASHLEY LEONE

V

ictoria Beckham and Gwyneth Paltrow credit it for their healthy glow, while celebrity trainers and nutrition bloggers love it’s catchy science-sounding title. But can the alkaline diet take your figure skating performance to the next level?

Otherwise known as the alkaline ash or the alkaline acid diet, this latest nutrition fad has gained popularity in recent years for its purported benefit on weight loss; skin, bone and cardiac health and even, for elevated 38

cognition. Based on the premise that if chosen wisely, the foods you eat can help you achieve optimal blood pH levels and incredible health benefits. And while we’re ready to dive in and explore, know that a healthy diet rich in vegetables and fruit, fibre-rich grains and calcium-containing foods, and moderate amounts of protein with limited access to processed and salty foods always supersedes the new and the hyped.

The alkaline diet may be based upon a faulty premise, but certain aspects of it are quite healthy. First, it promotes the use of plant-based proteins. These proteins have the advantage of being low in bad fats, such as saturated fat and high in good fats, like unsaturated, which are often an excellent source of fibre. As well

being alkaline encourages vegetables and fruit, rich in heart-healthy potassium, fibre and antioxidant nutrients and discourages processed and salty foods. Adding a few more veggies to your daily intake is always a good idea, as is enhancing your potassium and reducing your salt—all to supplement bone health, reduce decreasing muscle and improve blood pressure.

BUT IS IT A GOOD FIT FOR SKATERS? As an athlete, you need to fuel your body to create strength and power, develop strong bones, boost a healthy immune system and minimize or prevent injury.

The alkaline diet excludes lots of healthy protein foods that are important for building and maintaining muscle mass. It also prohibits dairy products, which contain both calcium and phosphorous and are a convenient choice for optimizing bone health.

Some alkaline diet proponents suggest eliminating nuts and fish. Both are a wonderful source of the good fats that are so important to excellent cardiac and cognitive health. Good fats like omega-3 have also shown potential to reduce sports injury and promote healing after a concussion. As for whole grains, most alkaline diet books recommend eliminating wheat. Grains however, including wheat are an excellent source of zinc, magnesium and B-vitamins, all of which are essential for good health. Plus, they’re an easy way to meet fibre needs and help achieve good cardiac and bowel health.

THE BOTTOM LINE In a nutshell, think twice before choosing what you do and don’t eat based on your favourite celebrity’s lifestyle.

Opting for a meal plan loaded with fresh vegetables and fruit, lean protein, fibre-rich grains and a good source of calcium and healthy fats is always best. Healthy eating doesn’t need a fancy title to be relevant, its value is in what it does contain, not what it doesn’t.

A HEALTHY 1800-CALORIE DAY FOR A SKATER BREAKFAST 1 C COOKED ROLLED OATS ¼ C RAISINS ¾ C SKIM MILK ½ C BLUEBERRIES WATER SNACK ½ C GREEK YOGURT 1 TBSP. CHOPPED WALNUTS ½ C STRAWBERRIES LUNCH 2 TUNA WRAPS (VEGGIES, MAYO, 30 G CANNED TUNA) 1 MEDIUM ORANGE WATER figureskaterfitnessmag.com

BREAKFAST 2 TBSP. HUMMUS 12 BABY CARROTS ½ MEDIUM BELL PEPPER 1 C FORTIFIED ALMOND MILK SNACK 75 G GRILLED CHICKEN BREAST 1 CUP COOKED BROCCOLI 1 CUP GARDEN SALAD WITH VINAIGRETTE 1 CUP SKIM MILK WATER LUNCH 3 CUPS AIR-POPPED POPCORN

39

STYLE

__________

Available for sale online flexafit.com

10% off with coupon code PLAN10 POWERED BY 40

STYLE

_____________

We know you need a little extra protection on the ice, so we’ve got you covered. Save face

(and your hands and your lips) with our line-up of must-have balms, while banishing sweat and unpleasant odours with five great deodorants and antiperspirants to choose from.

figureskaterfitnessmag.com

41

FIGURE SKATER FITNESS

STYLE

SUMMER 2018

“Honey was commonly used for its antibacterial benefits to help with wound care by the Egyptians, not only for its rich occlusive properties, but for the vitamins and amino acids contained,” adds Veeder.

SAVING FACE

Why you need to protect your skin from the ice rink’s frigid temperatures by Adriana Ermter

Y

our breath floats out in front of your face, frosty and cold, just like the ice you’re skating on. It may be hot and humid outside, but here, inside the rink, temperatures are sub-par making your training time feel like

THESE BALMS ARE THE BOMB

it’s winter all over again. While these cold conditions are ideal for your sport, they, and the contradictory ones outside, are playing havoc on your skin, drying it out and even, making it itchy, irritated and flaky.

Works wonders at covering up unwanted spots while keeping dry skin away on and off the ice.

$5, available at Shoppers Drug Mart stores

$27, available at Sephora stores

A good balm can be used anywhere, from head to toe and even in your hair. Seven skin-saving staples to help you to look and feel hydrated inside and outside the rink.

42

Burt’s Bees Beeswax Lip Balm

Benefit Cosmetics Boi-ing Hydrating Concealer

Will save your lips over and over again, so toss it in your skating bag for easy access at the rink.

Burt’s Bees Hand Salve $13, available at Shoppers Drug Mart stores

Works miracles on your hands, especially on days when you’ve left your gloves at home.

“Figure skaters spend long hours working hard on the cold ice and often, in frigid ice rinks,” affirms Joy McCarthy, a holistic nutritionist and author of the book Joyous Detox and Joyous Health. “Applying a balm to your face and lips before you go skating provides a protective seal from the elements.”

Thicker than your average lotions and creams, hardworking multi-purpose face and body balms are your must-have skincare staple. They are favoured for quick fixing everything from chapped skin, wind and sunburn, cracked hands and torn cuticles to healing eczema, dry elbows, heels and knees.

“One of balm’s best qualities is that it’s one-size-fitsall,” says Mark Veeder, the co-founder of Farmacy Skin Care in New York City. “It can address a variety of skin concerns and issues on all skin types for all ages.”

Sometimes referred to as salves and almost always waxy in texture, most balms are a mixture of oils, waxes and butters. Once emulsified between your palms and rubbed onto your face, lips and body, both the epidermis, the outer surface layer of your skin and your dermis, the inner layer of your skin that you can’t see or touch, easily absorb the formulations.

“A balm is an intensely rich preparation for soothing and/or healing of the skin,” says McCarthy. “For example, dry chapped lips and hands may benefits from a healing balm if it has some amount of beeswax to add a protective barrier. Essential oils are also added in balms for a variety of reasons, such as healing of the

Farmacy Honey Savior Allin-One Skin Repair Salve

Use this balm from head to toe before you hit the sheets at night so you’ll wake up with soft, smooth skin.

$44, available at Sephora stores

figureskaterfitnessmag.com

Glossier Coconut Balm Dotcom,

This portable tube with its sunny-smelling coconut scent can be squeezed on all of your dehydrated body parts, not just your lips. $15, available online at www.glossier.com

skin or reducing red, painful inflammation.”

Typical ingredients found in balms include antioxidants, panthenol and glycerine, which moisturize the skin without leaving an oily residue and work to heal cuts and scars. Arnica, madecassoside and peptides cool, soothe and tighten, providing relief to psoriasis, eczema, bruises, stretchmarks and even, burns. Humectants and emollients, like honey, Vitamin E, petrolatum and salicylic acid lock moisture into the skin, particularly on calloused areas like palms and feet.

“Honey was commonly used for its antibacterial benefits to help with wound care by the Egyptians, not only for its rich occlusive properties, but for the vitamins and amino acids contained,” adds Veeder. Fan favourites, such as shea concentrate, beeswax, aloe vera, coconut oil and cocoa seed butter nourish, hydrate and protect, while Vitamins A and E are deeply nourishing and moisturizing and contain anti-inflammatory phytonutrients to protect the skin’s natural oils. Jojoba oil, renowned for it’s anti-inflammatory properties, makes it ideal for healing chapped, dry and inflamed skin.

But try to avoid petroleum- and silicon-based products, as these ingredients tend to just sit on top of the skin as opposed to being absorbed into it and are therefore unable to hydrate, replenish and nourish your dry face or chapped lips, says McCarthy. “What you put on your skin gets absorbed into your body,” she says. “Just as you care about the food that goes into your body, you also want to pay close attention to products you use on your skin.”

La RochePosay Cicablast Baume B5

Perfect for anyone suffering from sensitive dry-skin conditions, like eczema and psoriasis.

$16, available online at www.laroche-posay.ca

Joyous Health, The Everything Balm

The proof is in the name, this green and clean balm is so safe to use that it can and should be slathered everywhere for max hydration. $24, available online at www.joyoushealth.com 43

FIGURE SKATER FITNESS

STYLE

SUMMER 2018

ANTIPERSPIRANT

SWEAT

EQUITY Y

JUST BECAUSE YOU TRAIN HARD ON THE ICE, DOESN’T MEAN YOU HAVE TO LET THEM SEE YOU SWEAT

BY ADRIANA ERMTER

our body is amazing. It twirls, jumps, spins, leaps, bends and skates at astonishing angles and speeds.

Courtesy of the two to five million sweat glands within it, it also sweats, a lot. “Everybody sweats,” affirms Dr. Nowell Solish, a dermatologist and the founder of Sweat Clinics of Canada in Toronto. “You’re meant to sweat, especially when you’re exercising, it is how your body regulates temperatures and cools itself down.”

Ironically, the more in shape you are, the sooner you may experience dampness under your arms, on your chest and back, in your hair and on your scalp and even, in your groin and on your feet. This is because your body recognizes the need to cool off faster, so that you can work out longer. While women actually have more sweat glands than men do, men tend to produce more sweat. During intense workouts, competitions, as well as while training in warm conditions, both female and male athletes can even sweat off to six per cent of their body weight.

44

“When your body is working hard it sends a signal to your brain that then triggers your sweat glands to activate,” explains Dr. Solish. “You’ll notice the most amount of sweat will occur on your hands and feet, on your forehead and under your arms; that’s where you have the highest density of sweat glands.”

Factor in the stress of attempting a new routine, lift or jump and your sweat glands could go into overdrive, causing you to get more heated, but to also start producing a distinct and sometimes salty-smelling body odour. Regular sweat is made up of water, salt and potassium and is typically exercise-induced, pumping oxygenated blood to your skin leaving you with a healthy flush on your cheeks. Stress sweat on the other hand, is released by a different gland and is comprised of fatty acids and proteins. Stress sweat doesn’t evaporate as quickly as regular sweat and can develop an odour when it combines with the bacteria living on your skin.

This is when having the right sweat-busting products on hand can definitely help you out.

Just like the word says, antiperspirants help to stop perspiration, otherwise known as sweating. They’re ideal at eliminating odour, because the bacteria living on your body needs to eat your sweat to create those funky smells. “They can contain synthetic scents that are fresh and light, but they’re renowned for obliterating your body’s scent,” says Dr. Solish.

Typically replete with aluminum salts or zirconium to block the sweat emanating from your pores, antiperspirants dissolve in the sweat or moisture on your skin’s surface and create a thick barrier-like gel.

This gel then works to block or contract the sweat glands, reducing the amount of sweat that leaves your body.

FIGURE SKATER FITNESS’ FIVE FAVOURITE SWEAT AND SMELL BUSTERS Try these great products to stay looking, feeling and smelling fresh from the outdoors and in the gym training to practice time and performing on the ice UNISEX

Kaia The Takesumi Detox Bamboo Charcoal Deodorant in “Lime Mint” It may take two weeks for this all-natural deodorant to work full strength but it’s worth it. $22, available online at kaianaturals.com

WOMEN’S

Degree Women Ultraclear Black + White Antiperspirant for Women in “Pure Rain”

DEODORANTS These underarm products work to mask unwanted odours that are emitting from your pores, so while they won’t actually stop you from sweating they will make you smell better when you do. Packed with antimicrobial ingredients, like alcohol, tea tree, lavender, rosemary and eucalyptus, deodorants neutralize and reduce the amount of bacteria on your skin and with it, the stinky scent. They also contain fragrances, such as baby powder and fresh citrus scents, as well as natural essential oils like rose and neroli “to replace what can be a fouls scent with a more tolerable and pleasant one,” says Dr. Solish.

Motion-activated with 48-hour odour protection, it won’t stain your favourite white t-shirt.

From $4, available at Shoppers Drug Mart stores.

Dove Invisible Antiperspirant in “Sheer Cool” This zesty citrus and energizing scent will leave you feeling fresh and dry all day long.

From $4, available at Shoppers Drug Mart stores.

Secret Clear Gel Antiperspirant/Deodorant in “Va Va Vanilla” Wave goodbye to sweat and stench and say hello to exotic warm vanilla scent. $5, available at Walmart stores.

ANTIPERSPIRANTS/ DEODORANTS Products that list both benefits on the label will work double duty to provide you with optimum dryness and a fresh-smelling scent. “But they have been known to stain lighter clothing due to their chalkier formulations,” warns Dr. Solish. figureskaterfitnessmag.com

MEN’S

Dove Men+Care Elements Antiperspirant in “Minerals & Sage” This 48-hour, sweat-control mineral spray smells great and keeps wetness away. $5, available at Shoppers Drug Mart stores.

45

FIGURE SKATER FITNESS

SUMMER 2018

SKATERS CORNER

Plan, Skate, Track

SUMMER TRAINING CAMP Goal setting, it creates a shared vision between coaches and athletes

BY SIGNE RONKA 28. -29.7.2018 Signe Ronka from Canada arrives to Santasport in July!

How Karon Dalby, a coach from Skate Oakville guides her athletes towards success Why goal set?

It gives you short-term and long-term vision and motivation. It focuses your knowledge and helps you organize your time and resources, so that you can make the most of your life and training.

Do you help your skaters define their goals?

My skaters keep a book-like journal, called the Plan Skate Track and I plan meetings with them and their parents throughout the year. All skaters must have attainable goals, as this will allow them to achieve higher goals.

The higher level the skater, the more focused and detailed this planning becomes.

Do you use SMART goals?

Yes. The SMART process gives athletes a go-to for their specific goals, because it allows them to make adjustments throughout the season.

Figure Skater Fitness note: SMART is a process to gain clarity about what you want and create a plan to achieve your goals. SMART stands for: specific, measureable, achievable, relevant and time bound goals.

Your motivation tips?

I try to be positive and maintain an open line of communication. I give them time to share their thoughts and ideas, too, so that we can grow and develop as a team. Figure skating is a very individual sport, so team building is really important.

Why use the Plan Skate Track book?

My athletes manage their time better and can record and see their successes. I now see a gradual improvement in strength, focus and speed from the off-ice component, as well.

How often do you use the Plan Skate Track book with your skaters?

Typically, they’ll bring it to the rink every session and record their progress in it. Using their book independently is an ongoing learning curve, as it takes time, practice and dedication.

From Richmond Training Centre, Skater Madison Osugi’s POV Why do you goal plan?

I use my Plan, Skate,Track book every time I practice on my own. It lets me see what I need to work on and what I’ve done. When I’m at home, I look at the Consistency Tracking with my mom and read my coach’s notes. I like the Track Your On Ice Skating Success section the best.

What are your goals?

To gain more speed in the free skate program, land the double axel, start working on the triple salchow and to have a consistent skate at competitions.

The Osugi parents’ perspective Do you see value in using a goal tracking/progress book?

It has everything organized in it’s own section. You can see the progress and the development in a timeline, which has allowed Madison to be more productive during the sessions that she skates without a coach.

Why track progress for success?

You can achieve anything if you write it down. It’s nice to see milestones being met. When you work with a coach, it is a good way to communicate so that you are both on the same page.

46

Santasport in co-operation with Flexafit organizes Signe’s Summer Training Camp 2018 for figure skaters! Summer Training Camp-program includes off-ice training excercises and excercises for supporting skaters development on-ice.

After the camp the skater will be ready to prepare for the upcoming skating season.

Signe’s summer Training Camp is suitable for skaters of all ages and levels.

Price including accommodation

249 €

/ person

breakfast, 2 x lunch, 2 x dinner, 1 night accommodation in Sporthotel, 4h on-ice training + off-ice training

Price without accommodation

199 € / person 2 x lunch, 2 x dinner, 4h on-ice training + off-ice training More information: Anu Piltonen anu.piltonen@santasport.fi +358 20 798 4206