FIgure Skater Fitness SPRING 2017

A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING

VOLUME 3

ISSUE 2

SPRING 2017

Rock

that

Glitter

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GUILT-FREE FUEL-PACKED RECIPES

How to train after

Workout with

COMPETITION SEASON

the movie stars

INSTANT MOTIVATION TIPS

ICE

a r i Ki

KORPI An inspiration both on and off the ice

www.figureskaterfitnessmag.com

ABOUT EDITORS THE WRITERS LETTER

MAGAZINE

THANK YOU TO EVERYONE WHO HAS CONTRIBUTED TO FIGURE SKATER FITNESS! PUBLISHER/EDITOR-IN-CHIEF Signe Ronka

• makes skating smoother • improves feel and stability • increases agility and speed

MANAGING EDITOR Kristen Piché CHIEF FINANCIAL OFFICER Angela Ronka CONTRIBUTING PHOTOGRAPHERS Stephan Potopnyk Carly Gold Jeremiah Fanning SPOTLIGHT Elina Paasonen Justus Järnefelt, for Puma COVER Photo Jouni Harala www.studiovalo.com Styling Mila Pentti www.milapentti.com WRITERS Meghan Buttle Rebekah Dixon Karlee Gendron Dr. Judy Goss Cheryl Malinosky Sohn Kristen Piché Signe Ronka Emma Ross Asma Shollert Calea Souter Tim Silvester

The new anti-shock system reduced impact shocks, the major cause of overuse skating injuries.

Available in March

www.edeaskates.com

DESIGN/LAYOUT Envinion

A

s we head into the core of in-season training, the 2017 World Championships is just around the corner. I am especially excited for this years Worlds in Helsinki, Finland as I was selected to be the Canadian representative at the International Coaches Seminar.

I will be speaking about my Flexafit program, as well as Figure Skater Fitness magazine! This is a great opportunity to share with our fellow coaches recent research on sport specific training and what we do at Flexafit to help skaters improve their on ice performance through off ice training.

I will also be sharing with the coaches what this magazine is all about and how it can help guide coaches, skaters

and parents on what needs to be done in each off-ice component of a skater’s journey to success.

This issue is also unique because we are featuring former Finnish National Champion Kiira Korpi. In our interview with Kiira, she shared some of her amazing experiences as both an amateur and professional skater.

I hope you enjoy this Spring 2017 issue packed with tons of great information you need to know about for post season training.

Good luck with your skating!!!

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) 419 3837. 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

WRITERS CORNER

SPRING 2017

Our Writers

Nutrition Insider

Fitness Insider Signe

3 National Competitive Coach. She is the founder of Figure Skater Bootcamp Inc. and Figure Skater Fitness Magazine. Signe has worked with Olympic/ World level figure skaters, teaching them the importance of fitness training and sport specific training. She also travels internationally hosting Figure Skater Bootcamp workshops.

Souter

Tim is the owner of Get Coached and has provided Personal Training (PT) and Strength and Conditioning (S&C) to athletes from various sports for over 10 years.

Tim is a UKSCA Accredited Strength and Conditioning Coach and holds a BSc Honours degree in Sport and Exercise Science, this along with over 30

years involvement with sport as an athlete and coach brings a depth of experience and knowledge.

He has specifically worked with skaters for 7 years now delivering group sessions to a wide range of ages and abilities as well as specific S&C programmes to higher level skaters on a 1 to 1 basis.

www.flexafit.com info@flexafit.com

Ross

200hr + Teacher Trained with Hot Power Yoga in London

Emma has always had an interest in sports, with her main sport being touch rugby where she played and refereed touch to a high level. After a number of injuries, she looked into re-hab and pre-hab injuries, which took her to learning bodywork therapy. From here Emma’s interest grew to include prevention and management of injury and she decided to do her yoga teacher training after finding the

Trainee Yoga Sports Science coach with Institute of Yoga Sports Science, NYC BTAA Bowen Therapist Specialist Courses covered includes sports Bowen 1, TMJ Issues, Hormonal Balance

heat in hot yoga helped with her own back injury. More recently she has undertaken studies in Yoga Sports Science Coaching to work with athletes to cover a range of things from breathing performance, to managing injury patterns, finding mobility and building strength.

Calea is a Certified Professional Co-Active Coach (CPCC) through the Coaching Training Institute (CTI), a Holistic Health Coach, and dōTERRA Essential Oil Wellness Advocate.

Having graduated with a Bachelors degree in Physical Education and Health, Calea taught Middle School for two years. Her experience as an independent and driven new mom led her in founding Yummy Mummy Life with her mission centred around empowering new moms, and soon-to-be moms

in creating, managing, and pursuing their own goals, ambitions, and dreams. Calea is also a passionate advocate of holistic health and clean living. Educating on the uses of Essential Oils and how to incorporate them into daily routines creating a more clean, natural, and safer lifestyle. Contact Calea for your complimentary wellness consult at calea@yummymummylife.com Visit www.yummymummylife.com Follow her on Facebook and Instagram

Karlee

Gendron

In The Spotlight Glamour Kristen

Cheryl

Piché

Malinosky Sohn

B.A., B.Ed. Skate Canada Trained Figure Skating Coach Founder of Skate to Soar

Kristen is a Skate Canada figure skating coach and holistic high performance coach. She has Bachelors degrees in English Studies and Education and was an elementary schoolteacher for two years after completing her career as a national competitive pairs skater. Her

4

experience as an athlete and educator moved her to create SKATE TO SOAR with a mission to help young skaters find their own calm inner voice and a knowingness in their heart that they are truly, extraordinarily powerful. Kristen offers goal setting workshops in figure skating clubs

as well as personal goal coaching. You can book a Skate to Soar workshop at your skating club or a complimentary first personal goal coaching session with Kristen by visiting www.skatetosoar. com or by email: kristen@skatetosoar.com

Cheryl Malinosky Sohn is the Designer/Owner of Sk8 Gr8 Designs, dedicated to creating custom figure skating dresses that reflect the personality of the skater and their program.

Cheryl is also a double-agent; as well as being a designer, she’s

also the parent of a skater, one who understands the importance of good communication, and the nervous butterflies when her skater takes the ice. In addition to her interests in skating, Cheryl enjoys movies, theater, dark humor and books.

As a New Englander living in the Midwest, she often craves lobster, clams, and “chowda” along with slices of NYstyle pizza. Learn more about Sk8 Gr8 Designs at http://sk8gr8designs. com.

Karlee is a 25 year old natural food enthusiast, outdoor lover and elite cross country mountain bike racer. Born and raised in Winnipeg, Manitoba, she comes from a social family that revolves around good food and sport competition.

She raced many years as a speedskater at an international level and a professional road cyclist, now competing as an elite cross country mountain biker. These athletic pursuits have taken her around the world which has also fed her passion for food, food history and research.

She began her academic career at the University of Manitoba studying Food Sciences, where her culinary and nutrition interests flourished.

After many injuries due to sport, she started to research holistic nutrition, the Paleo Diet and general nourishment of food. After seeing dramatic positive transformations within herself, she realized how food is far more than just fuel.

Karlee wants to empower and educate people with nutrition and help others enjoy the social, health and creative aspects of food and cooking. @karleegendron

figureskaterfitnessmag.com

Injury Prevention Meghan

Dr. Judy

Buttle

Goss

CTI Professional Co-Active Coach Founder of Yummy Mummy Life Holistic Health Coach dōTERRA Wellness Advocate

Emma

Silvester

CSCS, PTS, BA, NCCP 3

Signe is a certified Strength & Conditioning Specialist through the National Strength & Conditioning Association. She is also a certified Personal Trainer Specialist.

Signe has an honours Bachelor of Arts degree from University of Toronto (Trinity College), where she specialized in psychology, political science and bioethics.

Signe is a former National and International level competitor and certified NCCP level

Calea

Tim

Ronka

Train the Mind

Dr. Judy Goss is a Mental Performance Consultant that has been working in Toronto for over last 20 years. She is currently a Mental Performance Consultant at the Canadian Sport Institute Ontario where she has worked since 1999.

She works on the Integrated Support Teams with Figure Skating, Trampoline, Beach Volleyball and Wheelchair Basketball. Judy provides mental skills training, program management and leadership, and research development for these sports. Judy received her masters’ degree from University of North Texas and PhD from the University Maryland in Sport Psychology. She is a Certified Consul-

tant, Association for Applied of Sport Psychology, a member of the United States Olympic Committee’s Sport Psychology Registry and an associate member of the American Association for Marriage Family Therapy. Judy sits on the Managing Council of the Canadian Sport Psychology Association.

Judy has written numerous articles and her interests are focused on hardiness, burnout, team effectiveness and peak performance.

She believes in the holistic development of high performance athletes and endeavors to provide them with the skills to be well rounded high functioning individuals on and off the field of play.

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

Meghan graduated from the University of Toronto in 2005 with a Masters of Science degree in Physical Therapy. Meghan has been practicing in sports medicine for over 12 years where she has numerous figure skaters on her caseload from the recreational level up to the World and Olympic level.

She works part-time at the Canadian Sport Institute Ontario and The Sports Medicine Specialists in Toronto, Ontario. Meghan is part of the Integrated Support Team with Skate Canada and has covered various

National and International events in Figure Skating, Gymnastics, Tennis and Hockey. She has been involved with skating for over 25 years as a competitor, coach and now physiotherapist and thus has an extremely high knowledge about the sport as well as the injuries sustained by these athletes. Since graduation, Meghan has completed her Advanced Diploma in Manipulative Therapy (FCAMPT), her Sport Physiotherapy Diploma and also obtained certifications in Acupuncture and Intramuscular Stimulation (Gunn IMS).

Asma

Shollert Spec. Hons B.A., R.Kin., CSCS, CEP, CPTN-CPT

Rebekah

Dixon MSc, CPC Mind­Body Performance Coach

Rebekah Dixon is a Mind­Body Performance Coach who empowers skaters with the skills to improve their mental game and achieve peak athletic performance. As a former junior ladies competitor, coach, and choreographer she has a thorough knowledge of figure skating that allows her to tailor her coaching services to the unique needs of young skaters. Using her education in Developmen-

tal Psychology, NLP, Time Line TherapyTM and Hypnotherapy, and certification as a Life Coach, she created the Mind­Body Performance Coaching Program, offered privately and in groups. She has worked with skaters in Canada, Sweden, USA and Australia. You can find out more about Rebekah’coaching programs at rebekahdixon. ca or email her at mindbodyperform@ gmail.com.

Asma has a Specialized Honours Degree in Kinesiology & Health Sciences from York University. She is a Certified Strength & Conditioning Specialist, Registered Kinesiologist, Certified Exercise Physiologist, Stott Pilates Matwork Instructor and Assessor with the Certified Professional Trainers Network. She is the Head Strength & Conditioning Specialist at ‘Your Peak Performance’ specializing in the off-ice training for beginner to Olympic level figure skaters. With over 10 years of research, experience and scientific knowledge on the sport of figure skating, she is a sought-after specialist in her field. Asma’s extensive knowledge in the testing, strength and conditioning and reha-

bilitation of elite level athletes has extended her work across Canada and internationally. Her love for the sport and desire to see success in all levels of figure skaters, has made this her sport of focus. In addition to figure skaters, she has also worked with NHL players, Alpine ski racers, soccer players and has trained and taught aspiring police officers and Police College recruits. Asma offers oneon-one and group-training sessions geared towards helping skaters at any level to achieve their personal goals. Book a complimentary initial or post-season assessment by visiting www. yourpeakperformance. ca or by emailing: asma@ yourpeakperformance.ca

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FIGURE SKATER FITNESS

SPRING 2017

Table of Contents Fitness Insider

Train the Mind

8

29

It’s Post-Season, How do i train now?

9

Recovery Yoga Poses

to Improve Your Performance

30

In The Spotlight 18

In The Spotlight: Kiira Korpi

How to Increase Your Confidence in the Post-Season Parents, What should you say?

Flexafit Workout with ICE The Movie Stars

p11 Nutrition Insider

Glamour

32

36

Give your mind a fresh Aspect of nutrition to explore

The Art of Creating a Figure Skating Dress

Skaters Corner 39

Injury Prevention 24-25

DOUBLE CHOCOLATE AVACADO MUFFINS:

Every Peak Has Its Valley

p33

26-27

Try something other than skating

6

34

Stay On Track

with your nutrition this post-season

Power In The Basics Talking with The Collective

41

Why I love figure skating

FIGURE SKATER FITNESS

FITNESS INSIDER

SPRING 2017

It’s Post-Season,

HOW DO I TRAIN NOW?

y r e v o c e R s e s o P a g Yo to Improve Your Performance

BY: TIM SILVESTER

A

s a fitness trainer, a common question I get from young athletes and parents is “What should I do after the season is over?” The answer is that it depends on a number of different factors. Although this can at first seem vague, there truly are a number of variables to consider, such as the athlete’s age, skating level, physical health (whether or not they have any injuries), and their personal goals. The information provided here is to be used as a guideline and skaters, parents, and coaches should sit down together to discuss the best opportunities for the athlete’s personal post-season plan.

Post-Season is a time for rest, recuperation and regeneration.

This time should be used to recover from the competitive season and to address any injury or development issues, whether they are physical or psychological.

Pre-adolescent athletes can simply do a different activity, such as swimming or cycling. The purpose is to rest tired muscles in the body while at the same time keeping the body in motion. It is important not to risk injury, so exercises should be kept lighter or low-intensity. For example, 8

cycling transfers well to skating and is reasonably low risk if nothing too extreme is undertaken. This will be a fun low impact activity that will help maintain cardiovascular fitness and leg strength. It will also get skaters outside in the fresh air if most of their training is inside the ice rink.

For older, high level skaters who are following a more structured and comprehensive training program, a distinct plan should be put in place. The content will be determined by the individual needs of the skater and their physical and mental wellbeing at the end of the competitive season.

Usually, for elite athletes, a week or two of complete rest (a holiday away for example) is taken. From here, developmental needs are identified such as increasing strength, power, conditioning or flexibility. Mental preparation for competition can be worked on and new choreography can be planned. However, this will initially be fairly low-key with good rest built in and little or no ice time.

As off-season approaches the activities start to focus on the season ahead with a return to the ice, conditioning and skating skills taking priority in a coachled program. Please keep in mind these are guidelines and everybody is different. Skaters, coaches and parents should work together to ensure the right plan is put in place.

BY: EMMA ROSS

W

ith our busy schedules, we often forget about the recovery aspect after a skating or training session before rushing off to our next planned activity.

It’s easy to feel like you need to do more in order to achieve more.

However, neglecting recovery time can have the opposite effect and lead to a loss of concentration on and off the ice, reduced endurance and strength, niggling injuries, and even becoming oversensitive to your coach’s or training partner’s comments.

By taking a proactive approach to your recovery, you can choose a few bite size yoga postures and fit them in around the time you have available (whether it’s at the rink, in the change rooms, at home, etc).

By doing this you are essentially training smarter, helping your body recover quicker, reducing the risk of injury, relaxing tight, overworked muscles and improving your body awareness.

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FIGURE SKATER FITNESS

SPRING 2017

s e s o p w e f a e Here ar e n o d e b n a c t a h t : e r e h w y n a t s o alm

FIGURE SKATER BOOTCAMP WORKOUTS

Flexafit Workout with The Movie Stars

BY: SIGNE RONKA

Legs up Ankle Release the wall AFTER TAKING YOUR SKATES OFF, TAKE TIME TO MOBILISE AND STRETCH YOUR FEET AND ANKLES. Use your knuckles and gently knead into the soles of the feet, then rotate your ankles.

Move onto your knees, tuck your toes under, then rest back onto your heels.

Once here, try to close your eyes and get a nice relaxed breath moving in and out of your body to give your nervous system a chance to calm down.

Hold pose for 8-10 deep breaths.

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THIS IS A GREAT MULTI PURPOSE POSE. AS WELL AS LOWERING THE HEART RATE, THE ANGLE OF THE POSE STRETCHES THE HAMSTRINGS AND BACK. THIS POSE IS ALSO GOOD FOR FOOT CRAMP, LYMPHATIC DRAINAGE IN LEGS AND INCREASES CIRCULATION. Bring your buttocks and hips up as close to the wall as possible.

Walk your feet up the wall, till your legs and buttocks are flat against the wall, and torso in on the floor (resembling an L shape) Relax the upper body, using a towel/pillow under your head for comfort.

Hold for a minimum of 3 minutes.

M

ike Manning and Maddison Bullock, actors in the movie ICE, joined us from Las Angelas over Skype to do a Flexafit Workout. We put them through some of Flexafit’s Figure Skater Bootcamp sport specific exercises to get them ready for their next shoot. We had a ton of fun with these actors as they worked up a serious sweat!

We loved seeing them try these challenging exercises.

Try these exercises at home to look like these movie stars!

Frog THIS IS GREAT FOR RELEASING OUT THE ADDUCTORS/INNER GROIN. IT CAN BE QUITE AN INTENSE POSE FOR SOME, SO USE A RELAXED BREATH TO EASE THROUGH IT. From all fours, walk the knees out to the sides as wide as comfortable, feet directly behind the knees and turned outward.

If you can, bring elbows and forearms to the floor, palms flat.

Slowly press the hips back towards the feet until you feel a deep stretch in the hips and inner thighs.

Hold pose for 6-8 breaths.

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FIGURE SKATER FITNESS

FIGURE SKATER BOOTCAMP WORKOUTS

MADISSON BULLOCK

SPRING 2017

a

b

c

R

each your arms back and raise your legs engaging your gluttes. Place the hands under your shoulders and press back up to plank.

Repeat 15-20 reps for 3 sets.

1

SIDE PLANK LEG RAISE a. Start in a side plank either on your elbow or hand. Lift the top leg up as high as you can and then slowly lower down. Repeat 20 reps on one side and then switch sides. Repeat 3 sets.

3 2

BALLET CROSS a. Starting on your back, press your lower back down into the ground engaging your core. Lift your legs straight in front of you off the ground and then arms reaching forward. Cross your legs and then open to the start position. Repeat 20 crosses each way for a total of 3 sets.

b

DROP PUSH UP WITH SUPERMAN a. Start in a plank on your hands. Lower your body slowly down to the ground for a count of 4, keeping your back straight and your shoulders and hips in line.

a

a

b

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FIGURE SKATER FITNESS

FIGURE SKATER BOOTCAMP WORKOUTS

SPRING 2017

MIKE MANNING

b

2

SKATER BOUNDS a. Start on one leg with the other leg stretched behind. Jump laterally out as far as you can.

Hold the landing to practice balance for 2 counts before you jump to the other side. Repeat 20 jumps for a total of 3 sets.

1

SINGLE LEG SQUAT a. Stand on one leg with arms straight in front. Push hips back pressing weight equally between the front of the foot and into the heel.

Press into the heel to activate the gluttes and hamstrings for the way up. Try to avoid lifting the heel up, as it puts pressure into the knee. Try 5-10 single leg squats on one foot and then switch feet for total of 3 sets. Tempo should be 3:1:3

b

3

SINGLE LEG JUMP a. Start on one leg, reach back the leg like an axel or waltz jump take off.

Swing the free leg in front into an “h� position as you jump up into the air as high as you can. Hold the landing for a count of 2 and then repeat. For added difficulty, hold onto a weight appropriate to your fitness level. Repeat 20 jumps on one leg and then switch feet for a total of 3 sets.

a a

b

a

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FIGURE SKATER FITNESS

SPRING 2017

4

JUMP SQUAT a. Push your hips back with feet slightly wider than hip distance apart and the toes turning slightly out. Maintain a neutral spine as you squat back.

Jump as high as you can into the air getting into triple extension from ankles, knees and hips. For added difficulty, hold a weight in each hand depending on your fitness level. Repeat 20 times for a total of 3 sets.

b

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a

FIGURE SKATER FITNESS

IN THE SPOTLIGHT

SPRING 2017

W

In the Spotlight

Kiira Korpi

ith this year’s World Figure Skating Championships taking place in Finland, it’s fitting this issue’s spotlight is celebrating Finnish figure skater, Kiira Korpi. She is a three-time European medalist, the 2010 Trophée Eric Bompard champion, the 2012 Rostelecom Cup champion, a two-time Cup of China medalist, and a five-time Finnish national champion (2009, 2011–2013, 2015). Kiira’s competitive experience is adorned with many incredible highs as well as a number of setbacks from injuries. Obstacles due to injury are common among so many figure skaters and with our mission to provide a single hub of sport-specific fitness and performance resources, Kiira is a wonderful spokesperson to illustrate the complexities and various aspects that make up an elite skater. Kiira’s determination and grace gave her a strong competitive career and the figure skating community will continue to adore her performances in skating shows around the globe.

What specific types of off-ice strength and conditioning did you do as a competitive skater and what does your fitness training look like now? What Type of exercises did you do for power, fast twitch and rotation?

BY: KRISTEN PICHÉ

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Kiira: I tried many different types of off-ice training programs during my competitive career. Essentially, in the beginning my off-ice training exercises were more inspired by athletics with, for example, strength training with weights and hurdle drills, while at the end of my career my training was based more on dance and pilates with a lot of balance exercises, aiming to make the body’s deeper muscles strong. I’ve always done jumps and other skating moves (spins, spirals, twizzles) off-ice as well, which is important for the feeling of rotation, fast twitch and control. Now, my main focus in whatever practice I do is to be as conscious as possible while doing it.

More important than what I do, is how figureskaterfitnessmag.com

I do it. I now live in New York City and am able to enjoy the vast supply of different fitness classes. I do yoga, barre, dance cardio and pilates regularly.

Unfortunately you experienced a number of injuries in your competitive career, how did you tailor your fitness routine to get back to training?

Kiira: I’ve been lucky to always have great coaches, physiotherapists and physicians who were able to co-operate, which is essential in making the recovery training program effective. After my most serious injury, an achilles tendon rupture, I went to a world-famous clinic in Germany where the doctor and trainer worked together in the same place and my coach was always able to talk to them and make the most out of my training.

Even while I was walking with crutches I would still go to the swimming pool with my coach and do aqua jogging and 19

FIGURE SKATER FITNESS

IN THE SPOTLIGHT

SPRING 2017

”skate” through my programs in the water. Step by step we were able to increase the intensity and variety of my training. I feel like the best thing that happened to me during that long break while not being able to jump, was that my skating skills and edges improved a lot and I really started enjoying just the actual skating part of skating. I realized that even within a program every edge needs to be done with care and meaning.

Post-season is all about recovery, what are some of the best practices you have found to help the body and mind recuperate after the competitive season?

Kiira: Pilates and yoga are great ways to train in a softer way and they can teach you to be more present in your own body and mind.

These practices can also emphasize that there is no right or wrong way to train, each day and each practice will be different, so allow your body to feel whatever it’s feeling right now. In skating we might sometimes get stuck in aiming for perfection and we often beat ourselves up about even the smallest mistakes instead of treating ourselves with kindness. For the mind and body to recuperate you need to feel relaxed, that’s why even taking some time off to go on holiday with family or friends might be just what you need. But every person and skater is different.

" I’ve come to see that life flows with ease when you let it. "

What is the most valuable experience or lesson that you received from your competitive skating career?

Pilates and yoga are great ways to train in a softer way and they can teach you to be more present in your own body and mind.

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Kiira: This is a tough one because skating has taught me so much; how to handle pressure, work efficiently, engage with different people from different cultures… But I guess the most valuable lesson was after my disastrous skate at my last Worlds, in 2015, when I realized that no matter how important skating is to me, ultimately it doesn’t really matter that much. I mean we’re all going to die sooner or later, so it’s better to enjoy the things you can do and not stress about the things you can’t do. I’ve come to see that life (and skating) flows with ease when you let it.

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FIGURE SKATER FITNESS

IN THE SPOTLIGHT

SPRING 2017

Who are your top 3 role models in figure skating and why?

Kiira: 1. Shae-Lynn Bourne, one of the most inspiring choreographers and people I know. I have learned so much from her and am always amazed to watch her skating with such ease and grace. Each time I have worked with her I suddenly remembered why I love skating so much. My wish is to be as inspiring a skater/ choreographer/person as her one day.

" You can always aim to be a better skater but remember to appreciate how far you’ve come already "

2. Michelle Kwan. She was always my number one idol when I was younger. I was sad I never got the chance to compete with her because she withdrew from 2006 Olympics.

Her musicality, flow and pure grace on the ice were truly exceptional. She really lived through her best performances instead of just executing fantastic elements. She seems like a great and humble person off the ice as well, and she is a wonderful spokesperson for skating and anything else she decides to represent.

3. Gary Beacom. I actually just recently got to know about his professional work, and was really impressed. It takes a lot of courage and skill to step “outside of the box” and create a totally unique style of skating and movement on the ice. His programs are so fascinating even without a single traditional figure skating element. I hope to be as innovative as he is one day.

Did you practice any mental training exercises as a skater?

What do you want to express through your skating now in your professional career?

Kiira: Love and light. I feel blessed to have the skill to dance on the ice, and create something beautiful by letting the movement and music flow through me.

It’s a great joy to be in the moment and share the feeling with others watching or skating with me.

What advice can you share with young skaters today?

Kiira: You can always aim to be a better skater but remember to appreciate how far you’ve come already. When you’re having fun on the ice it usually tends to bring the best progress. Every skater has their own strengths and it’s ok if not everyone turns out to be a world competitor. You’re good enough the way you are, so don’t believe it if someone tries to tell you otherwise.

Kiira: Yes. I started working with a sport psychologist when I was 15. He taught me valuable things such as visualization and relaxation exercises. At 23, after some challenging years and growing into adulthood I ended up working with another psychologist who had a more holistic way to work with me. If you’re not a happy person, it’s hard to be a great athlete. So with her I actually discovered a lot about myself, not just as an athlete but as a human being.

She helped me bring awareness to some of the negative thought patterns that had made my life so stressful over the years.

I’m still great friends with her and very thankful about how she was there for me as a wonderful listener more than perhaps anything else.

What are 3 important things to consider for good nutrition for figure skaters?

Kiira: 1. Quality of the food (clean, preferably organic and unprocessed).

2. Regular and sufficient eating (not to have huge gaps between meals and to eat enough proper healthy food (good carbs, protein, fat) considering how much you burn in training.

3. Freedom in eating. A relaxed mind equals a relaxed body, I don’t think there’s a need to ban some foods totally or be on a strict diet as long as most of your meals are healthy.

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FIGURE SKATER FITNESS

INJURY PREVENTION

SPRING 2017

Has Its Valley Every Peak

O

nce the competitive skating season draws to a close, the recovery phase of an athlete’s periodized training program then comes into play.

The recovery phase, which can last a few weeks depending upon the skater’s condition, will enable the body to rest, heal, and return to activity before getting into pre-season training. The following are key components for optimal recovery post-season.

1

Mental and Physical Rest:

After training vigorously all year, and experiencing the highs and lows that form a part of any competitive sport, it’s time to give your mind and body an opportunity to recover and to refresh with plenty of rest and proper nutrition. This involves getting enough sleep, relaxation, fueling your body with nutritious foods, enjoying time with family and friends and giving yourself a necessary break from your sport to make it easier to get back into peak condition.

BY: ASMA SHOLLERT

2

Heal and Recover:

Throughout the season almost every skater will experience some kind of overuse injury from this very repetitive and highly demanding sport. No matter how we work to prevent them, it does happen. Devote this time towards rehabilitation and healing so that you may return to the ice healthy and injury-free.

3

Correct Muscular Imbalances:

As a conditioning specialist, I often see this with figure skaters. Our sport is very one-sided, having the tendency to develop imbalances both in strength and flexibility. Identifying and solving these issues during the recovery phase will help prevent injuries and prepare a strong foundation for building in the pre-season.

4

Active Rest:

Athletes need to stay active to some extent during the recovery phase. Engaging in other activities or sports that you enjoy and working up from a low to moderate intensity is beneficial to keep the heart, lungs and muscles going, while giving yourself a break from your usual intense training regimen. Yoga, cross-training and light sessions at the gym are great activities for active rest.

Giving your mind and body this chance to heal, recover and rejuvenate post-season is essential. It will provide a heightened state of readiness for skaters to return refreshed and motivated to work towards achieving their peak performance for the next competitive season.

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FIGURE SKATER FITNESS

INJURY PREVENTION

SPRING 2017

Try something other than

skating

TO BECOME A BETTER FIGURE SKATER THIS POST-SEASON

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BY: MEGHAN BUTTLE

The competitive season for figure skaters can be a long and grueling venture. The season can start as early as May with spring competitions and continue until the completion of the World Championships at the end of March. Some skaters will even go on to perform on tours once the competitive season has finished, which leaves only a small window of recovery time before training resumes for the next season.

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he post-season is defined as the period of time between the completion of the competitive season and the start of the preparatory phase for the upcoming season and generally spans about 1 to 4 weeks in length.

This phase of the yearly training plan is characterized by active rest and should consist of minimal formal skating training.

It should include general physical activity without the

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they resume training for the next season without having to play catch-up. Athletes are encouraged to participate in general recreational activities that are different from their regular sport. Participating in other physical activities and/or sports not only allows the skater to work their heart One of the goals of the post-season is to maintain the and lungs to maintain their physical fitness base that they skaters current fitness level. A certain level of physical fitness worked hard to build during is necessary for skaters to com- the previous season, but it also allows their bodies to rest from plete their programs with the the repetitive stresses of their required elements. Maintaining this base in the post-season primary sport, which will help will allow the athlete to build to prevent breakdown and injury. upon those gains once

intensity and volume that the athlete would train at during the competitive season. The active rest helps the athlete reset so they can jump into the next season recovered and ready to train again without allowing their overall fitness level to regress. It allows the skater to recover from the stressors of the previous competitive season and the day-to-day training, both physically and mentally.

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FIGURE SKATER FITNESS

TRAIN THE MIND

SPRING 2017

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nother goal of the post-season is to allow the skaters to restore some muscle balance in their bodies after months of training the same repetitive patterns throughout the competitive season.

Training in only your primary sport can lead to muscle imbalances.

Figure skaters always rotate in one direction in the air and land on one foot on the ice. This can lead to certain patterns of muscle tightness (ex. hip flexors) and weakness (ex. gluteus medius/ minimus) over the course of the season from training those same sport-specific skills.

Cross-training, or participating in other non-skating activities, allows athletes to work different muscles, in different ways, which can help to restore the body by addressing those muscle imbalances. Examples of activities or sports that

skaters could participate in are Pilates to strengthen their core; ballet which works the full body symmetrically or soccer which works the cardiovascular system to maintain their fitness base.

There is an abundance of research to show that specializing in a sport too early or training in only one sport can lead to overuse injuries from repetitive movement patterns and psychological stresses, like burn out. As a result, many athletes may quit their primary sport at a higher rate. The post-season becomes extremely important to allow the athlete to get a physical and mental rest.

Figure skaters, in particular, do peak at a younger age than other sports so this allows them a chance to participate in activities with their friends and feel like a "normal"kid while still pursuing their goals.

HOW TO INCREASE YOUR

CONFIDENCE

IN THE POST-SEASON BY: REBEKAH DIXON

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disappointing season can really take a toll on your confidence.

If you are a skater who has had a tough season, it is crucial that you show yourself compassion and patience first, knowing that this happens to every skater at some point in their career. The next step is to find the lesson in the struggle and start to build your confidence back as you train for next season.

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Building Confidence Confidence is a personality trait that is influenced by both our biology and behavior. Although some are born with a predisposition to be more confident, EVERYONE can train their confidence. One way that you can improve your confidence is by doing things that expand your comfort zone. You know you have made a decision outside of your comfort zone when it feels a little scary. This is a sign that you are pushing your boundaries, and with each new experience your confidence grows!

Examples of things you can try:

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Make that change to your training that you have been putting off for months.

Wear what you like to practice, not what everyone else is wearing (a dress instead of workout pants, a funky headband, for example).

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Choose music for next year’s program that is completely different from last year’s or completely different from anything you have heard at your level.

Every time you accomplish a new task the fear decreases, you prove to yourself what you are capable of, and you are left with only one question to ask, “What else is possible?”

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FIGURE SKATER FITNESS

SPRING 2017

PARENTS, What should you say?

BY: JUDY GOSS

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s a parent of a high performance athlete it can be difficult to know exactly what to say and when to say it. Your child returns from a competition and whether the performance is good, bad or mediocre – what is your response?

It’s a tough one and there is no one size fits all in this situation. The first thing I remind parents of is that you know your child best so take the recommendations below as guiding suggestions.

“Did you have fun?” This just re-

inforces that skating and competition are supposed to be enjoyable. The single most important reason why children continue in sport is because it is fun. This is a great question especially if you have not attended the event. Often, the skater may say, “I fell on my double axel” or “I got level 3s on my step sequence.” Then you can ask again, “I wanted to know if you had fun?”

Now, this is not a great question if there

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was a poor performance. This is not to say that a skater can’t have fun and skate poorly but some may find that question a little insensitive.

“I love watching you skate.”

This reminds the skater that you are there for them, not to compare them to others but just to see them. Nothing about landing any particular jump, getting a certain score, you are there just to watch them and enjoy it. Remember, they are not their performance.

“Do you want to get pizza after the competition?” Win

or lose, your response to them should be the same. Children can see how excited parents get when they skate well, similarly they also see a change in behavior when a skater does not perform well. So regardless of the outcome, there is always a chance for some fun.

“What did your coach say?”

Each skater should be able to provide you with a few pieces of feedback that the coach provided. If they didn’t get any feedback, that’s a problem. If they can’t remember what the coach said, the skater needs to go back to the coach for clarity about the feedback. This information will help provide you with a potential jumping off point from the coach’s recommendation on what the next steps are for the skater.

skater r u o y r e b Remem tions c a r u o y , g is watchin er than your speak loud words.

FIGURE SKATER FITNESS

NUTRITION INSIDER

SPRING 2017

Give your mind a fresh

Aspect of nutrition to explore BY: KARLEE GENDRON

Post-season nutrition points to focus on

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Have FUN with your food!

Food is so much more than just fuel! I challenge each and everyone of you to cook for pleasure this post-season. Make leisure time to experiment and create new dishes. Try baking your own sourdough bread with natural fermented yeast or make your own salad dressings with olive oil, balsamic, mustard and a touch of honey. Discover intuition and taste instead of measurement to develop and diversify your palate!

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Learn about the food you’re consuming Did you know that humans are the only species on earth whom cook their food?

Or, over time, how much a kernel of corn or grain of wheat through processing has changed? With new commercial advancements and greater economical needs to feed the Earth’s population, we have commercially outsourced food processing to large corporations. Along with being less nutritious and less wholesome, food processing has put our bodies at a struggle to be able to digest some of these foodsthe cause of many intolerances.

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eading into the off-season for many athletes can pose challenges and changes regarding nutrition and eating plans.

Some of the most frequently asked questions concerning nutrition once competition comes to an end revolve around “What changes do I make to my diet? Can I indulge in some of my favorite foods, and if so, how much is too much without sabotaging my previous season’s fitness gains?”

With less training volume and lower intensity, caloric and carbohydrate demands will slightly decrease. However, as athletes, 32

dietary needs to support active recovery and cross training still remain high for replenishment of vital nutrients, vitamins and minerals.

Consistency and balance with nutrition plans becomes very important, as does the quality of ingredients consumed.

Post-season is an essential phase for rest, both physically and mentally after a long competition season. Giving our minds fresh aspects of nutrition to explore will help us keep things fun in the kitchen. I challenge everyone to try to focus on these points:

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Make healthy substitutions The last challenge includes eliminating anything packaged and increasing nutritional value to your recipes. If you want cookies or a treat bake them yourself! A fun way to keep baking healthy is by using whole food substitutions, and sneaking in vegetables such as carrots, beets and zucchini to your baking. Try these tips:

Substitutions The recipe gives you this:

Use this:

1C Sugar

1 C Applesauce or 2 mashed ripe bananas (i.e. oatmeal cookies) 1 C Avocado or 3 Tbsp soaked Chia seeds or prune puree (cookies, brownies, squares) Maple syrup or honey

1C Butter

Cane sugar/Brown sugar Flour White or milk chocolate

Black beans (black bean brownies) Dark Chocolate

Dairy Milk

Almond or coconut milk

Sour cream

Greek yogurt or coconut milk

DOUBLE CHOCOLATE AVOCADO MUFFINS 1 2 3 4 5 6 Preheat oven to 350F

Mash or puree avocado. Beat in eggs, vanilla, coconut milk and honey

Mix flour, cocoa powder, baking powder, salt and combine to wet ingredients with beaters

With a spatula fold in dark chocolate and scoop into greased muffin tins or liners

Top with your favorite ingredients like rolled oats and figs

Bake 20-25 minutes or until checked with a tooth pick and it comes out clean

Recipe Makes 10-12 large muffins 1 C mashed avocado 2 eggs 2 tbsp vanilla extract 1 & ½ C Coconut milk ¾ C honey 1 & ½ C flour 6 tbsp high quality cocoa powder 2 tsp baking powder 1 tsp salt 4 tbsp dark chocolate or cocoa nibs

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Eat local and new ingredients Enjoy picking up seasonal produce and ingredients at your local farmers market in your community. I challenge everyone to select produce they have never cooked with. Make your food exciting and aromatic by selecting fresh herbs and spices to create your own culinary masterpiece. Explore new recipes and be innovative!

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FIGURE SKATER FITNESS

SPRING 2017

STAY ON TRACK WITH YOUR NUTRITION THIS POST-SEASON BY: CALEA SOUTER

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hey say ‘Old Habits Die Hard’, so with post-season fast approaching comes the challenge or opportunity to resist the urge to splurge. Stick to those healthy habits

QUINOA AND FLAX PANCAKES

Super-tasty, protein packed and loaded with good fats and complex carbs. An excellent breakfast or snack to go. Get creative by mixing and matching your toppings. Makes about 10 small pancakes.

1 cup uncooked quinoa 2 tbsp whole flax seeds 1 cup milk (plant based alternatives: almond, soy, coconut, rice, oat) 1 tsp vanilla extract ¾ medium sized banana 2 tbsp honey/agave/maple syrup A pinch of salt Toppings: Fresh fruit and berries, yoghurt, honey, coconut cream Blend uncooked quinoa and flax seeds together into flour like texture.

Add rest of ingredients and blend together. Heat pan and add a little oil to coat pan. Wipe excess away with a paper towel. Pour a dollop of mixture onto the pan and spread out evenly. When edges begin to cook, bubbles surface or holes appear, flip the pancake and cook on other side until brown. Set aside on plate.

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that have been formed, stay on track, and manage the downtime with a minimum of fuss! Check out these 3 guilt free health conscious recipes that will see you through with a satisfied belly

MEDITERRANEAN PIZZA

Yes, you can enjoy pizza without the guilt! Even better, it can provide a health boost with whole wheat crust containing both fiber and B vitamins. Perfect the base layers, and let the topping be your tasty masterpiece!

1 12” whole wheat pizza base ⅓ cup pesto 1 cup spinach/rocket ⅔ cup jarred sliced red peppers ½ cup torn fresh basil 1 block of feta cheese Toppings: Olives, red onion, mushrooms, uncured smoked ham Preheat oven to 400ºF/200ºC. Bake pizza crust on baking sheet/tray for 6 minutes. Remove and turn oven to broil. Spread the pesto onto crust.

Top with spinach, red pepper, basil, and feta. Add additional toppings of choice. Broil for 1-3 minutes, or until toppings are hot.

**Recipes extracted and modified from: The WORLD of the - HAPPY PEAR by Stephen & David Flynn The Runner’s World Cookbook by Joanna Sayago Golub

and a smile on your face. Add to your weekly eating plan, use the variations, be creative, and mix it up.

CHOCOLATE COOKIE DOUGH BALLS Easy, extremely versatile, and an absolute household favourite! Will satisfy any sweet cravings. Makes 12-15

1 cup cashews (substitute: almonds, walnuts, mixed nuts) a pinch of salt ⅓ cup rolled oats 1 cup medjool dates 2 tbsp coconut oil 1 tsp vanilla extract 3 tbsp cacao nibs/chocolate chips Flavour boost: Add 2-3 drops of Wild Orange Essential Oil Toppings: (Optional) Coat with shredded coconut, lemon/lime/orange zest, matcha powder Combine and blend oats, salt, and cashews into fine crumbs. Add dates and blend, scrape down sides if needed. Melt coconut oil (add the 3 drops of essential oils if using here) and add with vanilla extract to mixture and blend. Remove mixture and place in large mixing bowl. Add and fold in cacao nibs/chocolate chips. Break off pieces and form into balls. Roll in or cover with toppings if desired. Set aside. Store at room temperature, refrigerate, or freeze.

FIGURE SKATER FITNESS

GLAMOUR

SPRING 2017

The Art of Creating BY: CHERYL MALINOSKY SOHN

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he start of a new figure skating season is underway; new music, choreography, skating elements, and the cherry on top – the perfect figure skating dress. A great design that fits like a glove and reflects the program and music can really boost the confidence of a skater at any level. It’s thrilling to wear a unique dress that reflects your personal style, knowing that no other skater will be wearing your design.

Owner/Designer Cheryl Malinosky Sohn begins with an information gathering session.

Design factors include age, skating level, budget, likes and dislikes, as well as coach and choreographer direction. Jump/spin direction is also a consideration in the design.

a Figure Skating Dress

THE #1 PIECE OF ADVICE FROM JUDGES? THE DRESS NEEDS TO BE AGE APPROPRIATE. Typically, I advise parents involved in their skaters’ first custom-designed dress to allow a youthful skater to earn their rhinestones as they progress. The converse is also true: A high-level skater’s dress needs more attention to original detail, whether it’s dip dyeing, silk skirt, detailed appliques, or rhinestone quantity.

A design needs to make the most of a skater’s body type, coloring, and skating style. For example, a skater with gorgeous, graceful arms looks fantastic in long sleeves, and darker and brighter colors stand out against the ice.

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FIGURE SKATER FITNESS

SKATERS CORNER

Dress photo credits Carly Gold Photography

SPRING 2017

I then select fabric and Swarovski rhinestone options. Black-and-white pencil sketches allow the skater to imagine a design in a variety of fabrics and colors. In a design session, I collaborate with the skater, discussing the images, history, sketches, fabrics and rhinestones.

This “Transylvanian Lullaby” dress was created for a high-level skater, and the music has a wistful, melancholy feeling.

The coach’s direction on dress color called for a blue or grey. I created a custom color lycra, mixing greys, blues and purples. The bodice, sleeves, and silk skirt were dip-dyed to create a deeper, richer tone, and embellished with over 3,000 Swarovski rhinestones . The result of this collaborative approach is a dress that is truly distinctive. It’s a joy to create these works of art for athletes.

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POWER IN THE BASICS T Talking with The Collective

BY: KRISTEN PICHÉ

he skating world is buzzing with quad talk, notably after Nathan Chen’s performance, containing five quadruple jumps, at this year’s U.S. National Championships. Alongside all of this excitement, there’s another conversation taking place in the figure skating community about the most basic, seemingly simple, skating skills. With so much emphasis being placed on big technical tricks, there’s a concern that we are losing not only a certain aesthetic in skating, we are also losing the longevity of athletes in the sport.

To dig into this topic further, I met up with two members of The Collective, a group of individual skating professionals, Vesna Markovich, Mark Hird and Chris Nolan who specialize in various areas of skating and who share a common belief in the value of classic basic skills. Mark and Chris share their experience and insightful thought on the subject:

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fter the information is gathered, the research begins!

I put myself in the judge’s seat, collecting historical images and videos of skaters who have competed using the same program music. After all, some celebrated pieces of music call to mind legendary skaters and their dresses. Above all, skating dresses need to be classy and elegant; they must avoid anything too costume-like or overly theatrical.

Clean body lines and skirt lengths that allow the judges to see skating technique are also important.

Why we formed The Collective Mark: Chris and I are from the same generation in figure skating. In recent years, I’ve noticed that young skaters don’t really understand basic skating language when I’m doing choreography with them. They aren’t able to show me a bracket or a rocker, for example, when I ask for it. Chris, who’s more involved in the world of show skating, has seen skaters who’ve completed their amateur career and who were highly ranked, come to work in shows and they’re also missing a lot of basics.

So, it started to become evident that we’re losing our skating language. There seems to be a rush to do more advanced turns and variations before the skater

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has mastered the basic technique. You need stepping stones, then once you have that ability, then you can start to fine-tune it and add variation. That’s a lot of what our discussion is about;

We’re close to the last generation of skaters that have the experience of doing figures through to our gold test.

We want to pass on what we know to make sure that this language stays alive.

The importance of a strong foundation Chris: To me, that is what makes skating great. While I was still skating in shows, up until last year, the younger generation recognized something different about my skating comparatively to theirs. So these kids who are doing beautiful triple lutzes all of the sudden just wanted to do edge work. They wanted to work on a better line, better edge quality, and expand their skating vocabulary. And those are the great show skaters who end up having a long career and go on becoming better choreographers. Ultimately, Mark, Vesna, and I believe that if you have a super strong foundation of basic edge work and turn work, and truly master that, you can put anything on top.

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FIGURE SKATER FITNESS

SKATERS CORNER

SPRING 2017

Putting in the time for basics Mark: Coaches feel the push to get the triples and get their skaters rotating as soon as possible – And I’m not going to say that that’s not important, because it is within the system that we have to play.

However, I think that a lot of kids quit early because they can’t really skate and they hit a point where they’re frustrated. I think if you set your student up for success and give them more at the beginning – which can be very dry, turns are not exciting at first – they can grow and then say ‘now I get why this is important’. And those are the people that I think will stay in skating.

Chris: If you can just focus on stripped down skating, eventually people come around to it. Eventually it becomes a little addictive even.

Buying into basics Chris: It creates longevity and strength in your skating. The skaters who have really great technique and foundations in their skating are the ones who are lasting. I watched Caryn Kadavy skate recently and she was stunning. The quality of her skating and her basics was so good, and yes there’s also special talent mixed in there, but the quality was there from the beginning. That foundation is not going to be rocked.

I’ve seen all these kids now who have intricate tricks, yet after they grow a little older all that stuff starts to fall away because either it hurts their body, or they don’t want to skate like that anymore.

Mark: If you don’t give them that foundation, then you’re already putting a ceiling on what they’re going to be able to do.

What makes skating special and what we miss is the ability to glide and hold a sustained position. Currently skaters get to do that, sometimes, in a spiral or maybe in a transition or a spread eagle. However, we see nothing different shape-wise because there’s no time or, again, the focus is on jumping and spinning points. There’s no freedom in freeskate anymore.

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It’s not that these high-level skaters aren’t amazing athletes, they’re doing way more jump-wise and spin positions, and it’s amazing. But I feel that we don’t attract as many people into our sport because it all just looks very similar.

Chris: What we want to do is strip it all down and get people to appreciate that aspect of skating again. And realize that it’s only going to help them long term to have this quality. When you really strip it down it’s the quality of skating that’s going to set you apart. Like when you watch Ashley Wagner you appreciate that she’s a woman on the ice, she has a great presence, the quality of her skating and her performance is great. Carolina Kostner as well, the quality of her skating is so great and that’s what we appreciate.

Watching Dorothy Hammil, her edge quality and her skating… I just want to sit and watch her do crossovers. John Curry as well, I just want to watch them work the ice. Just getting into the ice and into their knees and bending their ankles while making it look effortless with lilt and power behind it. That’s something that you don’t see, you don’t see a lot of skaters with lilt and power.

Giving credit to the aesthetic Mark: Part of what I think we need to do is give the in-between skating more importance, the second mark. But there’s no specific point value yet. It’s hard now for skaters to see value in something that doesn’t give a direct point reward.

Chris: So much subjectivity has been taken out of it that it’s made it sterile.

Mark: Our opinion is not about the upper echelon, it’s about skating. The professional opportunities are much less now and that’s a struggle too.

Why I love figure skating

Nicole Madden, age 13 Triangle Figure Skating Club, North Carolina

Applying the basics

Figure skating is definitely not an easy sport. It is a challenge both mentally and physically.

Chris: The idea of The Collective is that we are collecting other people to be part of this web. It’s really not “this is our technique and everyone should do it like us”, but “this will hopefully be a jumping off point for you, and might get you thinking differently”. We have thought about creating exercises, because people are very into that, but really it’s just skating. So we have been talking about creating some sort of exercises for people to follow and using that as a base.

From prior experiences I have realized that moves can be taught, but it’s all about what’s going on in your head that matters and can affect what will happen on the ice.

Mark: Jumping is basically turns in the air. You want to be able to help the skaters make the connections. I had a skater that was working on her back outside edge and said “this is the edge that I do before stepping forward into my waltz jump!”

I love the sound my blade makes when I get on a deep edge, and the feeling of flying in a jump, or when you know you finally nailed the spin you have been working on for a long time. And that feeling I get is part of the reason why I love skating so much and keep coming back to the rink every day.

Chris: We don’t want people to just look at a loop and mimic it. We want them to know how it actually happens. A lot of skaters now create a loop with the freeleg, as opposed to letting the edge do most of the work. They don’t know the true mechanics of doing a loop. When learning it in figures, you had to be slow and patient and work the edge.

There’s power in basics. Our mission is to get people excited about basic skating again.

There have been times when I question coming to the rink; but I have to remember why I love skating.

When you are skating it is extremely difficult to guarantee perfection in everything you do.

Sometimes I get quite frustrated when I mess things up, but I have to tell myself that practice is a time

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where you are allowed to make mistakes and not be ashamed for being imperfect. Because if we never make mistakes we’ll never be able to grow.

I keep coming back to skate every day because I truly love what I’m doing, and to me it’s worth all the time and frustration I go through to see the results at the end of the day. One of my favorite parts of skating is being able to look back and see your improvement.

There’s always going to be major setbacks in skating and in life, but what really counts is that you don’t let it stop you from succeeding. And trying to achieve your goals is not easy but it’s worth it in the end.

Skating has been a big influence on me by teaching me how to work harder and never give up, I don’t know where it might take me in the future, but I’m excited to see what will happen next.

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#figureskaterfitness Introducing ess’ Figure Skater Fitn M NEW INSTAGRA CONTEST!

contest

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