Figure Skater Fitness - Summer 2021

A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING

VOLUME 7

ISSUE 3

SUMMER 2021

Joint Point Gain expert ankle insight to prevent injury

FLEXAFIT WORKOUT

8 Great Exercises & Stretches for Maximum Mobility

FOR MENTAL HEALTH’S SAKE 3 steps Gen Zs can take for positive power

BODY TALK:

EAT ‘EM, FEEL ‘EM

How to tune in & listen to what your body needs

Energy balls fuel the off-season

KURT BROWNING Canada’s ultimate star on ice dishes on double Axels, isometrics training, setting goals and why he feels grateful every single day

www.figureskaterfitnessmag.com

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EDITOR’S LETTER

Happy Summer Training Skaters!

THANK YOU TO EVERYONE WHO CONTRIBUTED TO FIGURE SKATER FITNESS! PUBLISHER/EDITOR-IN-CHIEF Signe Ronka EDITORIAL DIRECTOR Adriana Ermter CHIEF FINANCIAL OFFICER & OPERATIONS Angela Ronka CONTRIBUTORS Sarah Applegarth Christian Bonin Patti Larkin Ashley Leone Maya Rourke Tim Silvester

It has been a bit of an uphill road towards creating a sense of normalcy over the past two years, but I can see a light at the end of the tunnel and that feels great!

With ice rinks starting to open up, skaters are telling me how excited they are for the upcoming season. I know it’s been awhile since we’ve all been on the ice, so it’s important to remember to pace yourself as you ease back into the swing of your full training schedules, especially as you begin to add more hours to your ice time. This can help you prevent injury and can enable you to use a progression-based approach with your training.

To help keep your momentum going, we’re highlighting the one and only Kurt Browning in our “In the Spotlight” section. Kurt is sure to motivate you, as he shares how he works out, what he believes is important for skaters to succeed and how to stay positive.

We had a lot of fun with him at the Flexafit studio during the photo shoot for the magazine. His personality shone brightly.

In addition, we’re focusing on ankle mobility throughout the issue to emphasize the importance of having strong and mobile ankles to prevent injury, increase your power in jumps, stroking and in your spins.

I’m so excited to share all of this great information with you. I hope you enjoy it.

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

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FIGURE SKATER FITNESS

SUMMER 2021

Table of Contents A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING

VOLUME 7

ISSUE 3

KURT BROWNING

Photography by Christian Bonin

SUMMER 2021

FLEXAFIT WORKOUT

Joint Point Gain expert ankle insight to prevent injury

8 Great Exercises & Stretches for Maximum Mobility

FOR MENTAL HEALTH’S SAKE 3 steps Gen Zs can take for positive power

BODY TALK:

EAT ‘EM, FEEL ‘EM

How to tune in & listen to what your body needs

Energy balls fuel the off-season

KURT BROWNING Canada’s ultimate star on ice dishes on double Axels, isometrics training, setting goals and why he feels grateful every single day

www.figureskaterfitnessmag.com

PAGE 3 PAGE 4

Masthead & Editor’s Letter Table of Contents

PAGE 6

THE IT LIST

PAGE 9

FITNESS INSIDER

PAGE 10 PAGE 12

Body Talk Ankle Action

PAGE 14

FLEXAFIT WORKOUT

EIGHT GREAT EXERCISES AND STRETCHES FOR MAXIMUM MOBILITY

PAGE 25

INJURY PREVENTION

PAGE 26 PAGE 28

Joint Points Physical Literacy

PAGE 30

IN THE SPOTLIGHT Kurt Browning! Canada’s ultimate star on ice dishes on double Axels, isometrics training, setting goals and why he feels grateful every single day

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PAGE 36

TRAIN THE MIND

For Mental Health’s Sake

PAGE 38

NUTRITION INSIDER

Energizing the Off-season

PAGE 40

STYLE

Five Sunscreen Facts

PAGE 42

SKATERS CORNER

Fun Workout Hacks

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FIGURE SKATER FITNESS

SUMMER 2021

THE IT LIST MEET: SARAH APPLEGARTH,

M.SC, CSCS, CSEP-CEP, R.KIN

E

xercise physiologist Sarah Applegarth knows what it takes to build healthy athletes. The owner and founder of the multidisciplinary training centre Active Life Conditioning (activelifeconditioning.com) in Collingwood, Ontario has a Masters Degree in Adolescent Growth and Development from McMaster University. She has also worked with youth and high performance athletes for more than 20 years. She even started her career in sports and injury prevention as a strength and conditioning coach for the ARC Figure Skating Academy. Now, Sarah divides her time between helping athletes achieve their dreams and helping her clients stay fit and active for life. Find out more about Sarah’s outlook on adolescents, training and gross motor skills in this issue’s article “Physical Literacy” on page 28.

—Adriana Ermter

DRINK IT We know you get your H2O x eight each day— after all, you’re an athlete. Quenching your thirst with a feel-good/do-good drink, like Canada’s Rise Kombucha, can also be a fun way to get your taste-buds going, especially when there are flavours such as, Lime & Matcha, Lemongrass, Peach & Mango, Fresh Ginger and Blueberry & Maple, to choose from. Organic, raw and unpasteurized, sipping your daily dose of antioxidants, live cultures, vitamins A and C, calcium, iron and more, never tasted so delicious.

Rise Kombucha, $3.99 each, available at grocery stores. —AE

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THE IT LIST

READ IT

SNACK IT

N

eed to revive your ho-hum snacking routine?

Popping a quick and easy protein option into your gym bag, like a Pure Protein Bar can be a smart solution. With flavours such as, Lemon Cake, Marshmallow Crispy Treat, Cookies and Cream and Birthday Cake—plus 20 grams of protein, zero gluten and artificial sweeteners, less than 5 grams of sugar and under 10 grams of carbs— these yummy bars can boost your energy and muscle support before a workout, while replenishing your energy and aiding in recovery post exercise.

Pure Protein Bar, $15.49 for a box of six, available at Shoppers Drug Mart stores. —AE

Ever wished for a sneak peek inside the mind of an elite athlete to see how they tap into a positive mindset to selfmotivate and rise to the top?

Trust the Grind: How World-Class Athletes Got To The Top by Jeremy Bhandari lets you do just that. By reading the interviews of 16 athletes from 11 sports, you’ll feel like you’re accessing their exclusive brainpower and success habits along with insider info on how to value discipline, drive and goal setting—all while igniting your passion. Kind of makes your own dreams feel just a little more attainable, doesn’t it? Pick up this book and start reading, there’s no better time than during the off-season.

Trust the Grind: How World-Class Athletes Got To The Top by Jeremy Bhandari, $15.49, available at www.amazon.ca — Maya Rourke

SAY IT

Never say never because limits, like fears, are often just an illusion.

—Michael Jordan

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FITNESS

INSIDER

Everyone deserves to be supported, including you, so we’ve got your back! In this section, we’re highlighting two types of support: finding the right boots to protect and support your feet and ankles and how to listen to your body’s needs so that you can collaborate with your coach and get the assistance you need both on and off the ice. Turn the page to find out more… figureskaterfitnessmag.com

FIGURE SKATER FITNESS

SUMMER 2021

by Tim Silvester

BODY TALK How to tune in and listen to what your body needs

by Tim Silvester

T

he human body is an amazing thing. It is capable of incredible feats of strength, skill and performance. Your mind is also a powerful tool that can provide strength and self-belief in overcoming what may seem impossible. It can also warn you of impending injury.

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As an athlete, an essential skill to learn is how to listen to what your body is telling you. Learn this and you will be able to push yourself further, enjoy your training sessions and reduce your risk of injury. This takes practice though, so the better you get at listening to what your body is telling you the more in tune you’ll become to your needs. Here’s how to get started.

FITNESS INSIDER

STEP 1: DO A MORNING CHECK-IN One of the best times of the day to take stock of yourself is at the start of your day. As you wake up, take a moment to ask yourself: how am I feeling? an you feel any aches or pains?

C Do you feel rested or still exhausted?

Do you feel that your sleep was deep and unbroken or restless and disturbed?

How is your mood, ready for the day, lethargic, energized or do you just want to stay in bed?

This is just a quick check-in, so there’s no need to analyze or second guess yourself, because if you do it won’t be a true reflection of how you are feeling in the moment. Plus, you can improve your mood and energize yourself as you go through your morning routine.

Your morning check-in will also enable you to specifically address your needs such as, do you need to self-motivate, what would you like to eat, are you hydrated and what can you do to enhance your mood.

Remember, the morning check-in gives you the opportunity to plan your day for your benefit.

STEP 2: KNOW THAT A WARM-UP IS MORE THAN JUST A WARM-UP You know the importance of a good warm-up prior to your workout or training sessions. A thorough warm-up can enable you to perform your skills more effectively, improve your muscle function and flexibility and reduce the risk of injury. Use your warm-up to assess your physical state by asking yourself a few simple questions. ow does your body feel as you start your warmH up routine?

Do the movements feel smooth and fluid or sore and shaky?

Are you energized, moving fast and light or feeling heavy and lethargic?

Is a particular muscle or movement sore, do you have a knot in a muscle that needs attention such as a quick massage or foam rolling?

Knowing the answers to these questions can help to ensure you are physically ready for the session ahead and if you need to change parts of your training session.

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STEP 3: USE YOUR TRAINING LOG/DIARY

Make notes in your training diary each morning about how you feel both mentally and physically and what actions you took as a result. This action can help you stay in the present and to be more aware of and focused on what your body is telling you.

You may also like to flip through each week to see if there are any patterns that emerge such as sore muscles or joints after practicing your jumps or feeling increasingly fatigued leading into a competition due to extra program practice. These facts can help you to connect with and speak with your coach to adjust your training accordingly. This insight will also be beneficial in understanding which off-ice strength and flexibility exercises work best for you during certain times of the year. Review these journalled notes with your coach so that you can create the best practice plans for you together.

YOUR BODY-TALK CHEAT SHEET Learning to listen to your body will help you train smarter and more effectively. It is a skill that needs practice, repetition and consistency, just like the rest of your training. Cut and paste this check-list into your journal so that it is easily accessible to you.

M orning Check-in How does your body feel How was your sleep What is your mood like right now Do you feel energised and ready for the day W arm up Check-in How does your body feel Are your movements smooth and easy or stiff and shaky Do you feel fast and light or heavy and lethargic Is a particular movement or muscle uncomfortable T raining Diary Write down your morning check-in answers Note any changes to your regular routine Make notes on your warm up and any changes made there Check for patterns and regular occurrences

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FIGURE SKATER FITNESS

SUMMER 2021

ANKLE ACTION

Discover how the right boots and exercise can protect and reinforce your ankle strength, flexibility and mobility to propel you towards the podium

by Ilaria Ciotti

W

hether you’re a beginner figure skater or an up-and-coming champion, chances are good that you’ve heard your coach say: hold your hip upright, let your feet glide and keep your ankles straight. Your ankles, and by extension of them your feet as well, are the vehicles that propel you down the ice and into the air. Since your ankle is the joint that makes 12

walking, running and skating possible, it is also the most vulnerable part of a skater’s body, making ankle strength through exacting specific exercises and by wearing proper-fitting skating boots the two keys to your continued and on-going growth. Taking care of their health, strength and safety is paramount to your longevity and success in the sport.

FITNESS INSIDER

GETTING THE BOOT Travel back in time a handful of decades and you’ll see that some of the first figure skating boots were cut high, fitting half way up the calf and made of a thick leather with a low heel. With the sport’s evolution however, increased intensity of skills and ever-developing elements, the skating boot has had multiple iterations in order to keep up. Now, its upper portion ends just above over ankle height to allow mobility in flexion and extension and the materials that are used are diverse providing skaters with multiple options for comfort, support and flexibility.

Since skating constantly engages your ankles, wearing boots with the appropriate amount of stiffness and protection based on your skating level and on the correct fit for your foot is key. The correct boot model will empower you to develop new skills safely, while providing enough support so that you can perform your elements properly without compromising comfort or movement.

As your ankle joints and the surrounding muscles become stronger and as your skating capabilities elevate, so will the types of boots you need. Their fit should match your skill level, so that you can safely and adequately perform increasingly difficult elements such as quadruple jumps and triple axels without injury.

When trying on new boots, you should feel your heels lock comfortably into the heel pocket, while the arches of your feet feel supported and your toes are able to move. The foot should not slide inside the boot and the heel shouldn’t move up and down when you go on your toes. Know that the memory foam used for the padding takes a few minutes to adapt to your feet, so be patient while you’re test-driving different options at the store and wait until you feel the boots are comfortable before making your final decision. If you continue to feel pressure where there shouldn’t be any, consult the sales expert fitting your feet as they can use the Instant Custom Fit to adapt the boots to your feet for that final personal touch.

With Edea, skating boots are designed with a no-flex notch to keep your ankles aligned with your knees and hips at every flexion. The lateral sides of the boots protect your feet and ankle movements in every direction, while the tongue provides support and flexibility particularly in stiffer models such as the Ice Fly and Piano boots. Know that each model is designed to provide the right amount of support based on the athlete’s skating level, while the boot’s number of reinforcement layers are specifically chosen to help you with your skating.

Lacing is also integral to the design as it is instrumental to the boot’s performance on the ice and to their longevity. It should allow flexibility in the hook area so that the ankle can easily bend forward and absorb impact on landings, but it should also keep the foot in position to maximize the control of the skate. figureskaterfitnessmag.com

EXACTING YOUR EXERCISES As equally important as choosing the right equipment for your skating level is strengthening your ankles with proprioceptive exercises to reduce the risk of injury.

The ankles are the base of your body and need care and attention. So you need to train them regularly to improve their strength and resistance.

Using equipment such as a Spinner or E-Spinner can help to improve your posture, balance, orientation and agility, as well as strengthen your ankles. Spinners are small metal or plastic tools that are approximately the same length as your feet, that when placed beneath your feet can help you practice your spinning rotations when you are training off ice. They are easy to use at home and are portable, so that you can take them with you to training sessions and to competitions. When used regularly, spinners help to strengthen your proprioception and vestibular systems to improve your skills and deliver better on-ice performances.

Your spinner should be used on a hard, smooth and clean surface. Make sure the area surrounding your spinner is clear, so that if you need to step down or wobble off of the spinner you won’t be tripping on or stepping onto anything on the ground. The Edea spinner is crafted from a nylon board to simulate the movements and sensations of skating on ice. The E-Spinner re-creates the sensations of the edges and of the “sweet spot” of the blade when spins are performed, plus its addition of elastic bands simulate the grip of the toe picks, enabling you to to practice your jumps. Using the E-Spinner without the elastic band can also help to create an unstable base, empowering you to try to hold different positions in the “sweet spot,” while bending forward with your knees and keeping your arms open or above your head for maximum core stability.

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WORKOUT

Eight Great Exercises and Stretches For Maximum Mobility

With this great workout, complete with eight body-part-specific exercises and stretches, you can increase the range of motion in your ankles. So whether you’re learning how to properly execute a deep squat while holding a weight or stretching your calves to the max on a foam roller, know that when you’re done you’ll be a better, stronger and more agile figure skater, on and off the ice.

Photography by Chistian Bonin figureskaterfitnessmag.com

FITNESS INSIDER WORKOUTS

Calf stretch on step Place feet on step with straight knees and stretch the calves for 30s-1 min

Athlete: Kurt Browning

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FIGURE SKATER FITNESS

SUMMER 2021

Kneeling lunge with band pull back Place a thick band around the ankle joint, kneel forward with the knee. The band will pull back, while you try to press forward.

Do 30s-1min each side.

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FITNESS INSIDER WORKOUTS

Hip flexor stretch with band pull forward Place the thick band just above the achilles tendon. Press forward into a hip flexor stretch, while the band helps pull the range of motion forward.

Do 30s-1min each side.

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FIGURE SKATER FITNESS

SUMMER 2021

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FITNESS INSIDER WORKOUTS

Seated toe raises/flex with band In a seated position on the floor with the opposite knee bent, use a theraband to pull the toe up and point back down, strengthening the ankle.

Do 15-20 reps on each side.

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FIGURE SKATER FITNESS

SUMMER 2021

Heel raises with weight Standing on both feet or single leg for added difficulty, rise up on the toes and hold for 2 counts before going back down.

Do 20 reps

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FITNESS INSIDER WORKOUTS

Deep squat hold with weight Sit in a deep squat and hold with the weight in front for 30s-1min then slowly rock back and forth from left to right

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FIGURE SKATER FITNESS

SUMMER 2021

Heel drop off step with raise Drop the heel off the step and quickly lift up to the toes.

Do 15-20 reps each side.

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FITNESS INSIDER WORKOUTS

Foam roller Calf exercise Place the calf on the foam roller and cross the other leg on top.

Rolle back and forth for 1 min each side.

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INJURY

PREVENTION When you, your coach and your parents have new insight into your body and how it’s growing and performing, you can help guide it in a healthier and stronger direction. Find out everything you need to know about idea training for adolescents and how to keep your ankle joints in check and injury free.

figureskaterfitnessmag.com

FIGURE SKATER FITNESS

SUMMER 2021

JOINT POINTS Everything you need to know about your ankles to help prevent injury

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

Fact: According to the American Orthopaedic Society for Sports Medicine, nearly 50 per cent of all figure skating injuries occur in your ankles and half are preventable.

Considering the sport’s physical demands, this shouldn’t 26

be a surprise. It is, however, important to acknowledge that you can change this statistic. All it takes is a little ankle insight to increase the joint’s strength and flexibility to enhance your capabilities and reduce and prevent injury.

INJURY PREVENTION

THE ANKLE BONE CONNECTS TO THE FOOT BONE… Your ankle joint is a complex, hinged joint connecting the foot with the lower leg. It is comprised of muscles, ligaments, tendons, nerves and proprioceptive receptors (receptors that tell your body where you are in space). It’s also an important weight-bearing joint, whose primary function is to provide balance, motion, shock absorption and joint alignment for the rest of the body. Think of it as the hinge that’s holding everything together and keeping you upright and on the ice.

It’s also more interrelated with the rest of your legs than you may realize. For example, your calf muscles (the gastrocnemius and soleus) provide your ankle with dorsiflexion and plantar flexion to help you skate. Dorsiflexion is the motion required to your ankles, while the plantar flexion is the movement that allows your foot to push-off the ice to facilitate momentum—a much needed motion for just about every aspect of skating, especially for jumping and landings. Know that not all ankle issues are soft-tissue based, so if you are experiencing pain, consult your doctor who can perform a full foot and ankle assessment.

POWER AND SPEED AND AGILITY, OH MY… Regularly developing your ankle strength and increasing its flexibility can give you more potential to improve your speed, power, agility and balance. This can also facilitate muscle activation and keep your adjacent joints in better alignment. Good ankle mobility promotes better training techniques, such as jump landings, as your ankles will be able to properly absorb the impact of each landing, making it easier on your body.

Weak ankles or a lack of adequate dorsiflexion can reduce the ankle’s ability to stabilize, protect and absorb shock efficiently. Common injuries linked to ankle deficiencies are Achilles tendonitis, retrocalcaneal bursitis, Hagland’s deformities, lace bite (inflammation of the tendons in front of the ankle) and stress fractures. The force of impact that should normally be absorbed by a strong and healthy ankle can also be transferred to other joints in the body compromising their alignment and increasing the risk of further injuries to the surrounding joint complex. figureskaterfitnessmag.com

FROM BOOTS TO WORKOUT SHOES… Many retrospective research studies blame rigid, inflexible skates that restrict ankle mobility as one of the contributing factors in skating-related foot and ankle injuries. For example, a skater with strong and flexible ankles who wears boots that are too stiff can still be at risk of sustaining an injury. Alternately, athletes lacking adequate ankle dorsiflexion can cause their feet to over pronate, affecting the boot’s performance and early breakdown. Boots that provide you with good ankle support, but do not inhibit your natural ankle mobility are ideal. Try bending your knees over your toes while keeping your back straight as you’re being fit into new boots to ensure they will not be too restrictive.

It’s important to remember that ankle injuries can also occur during off ice training, so wear workout shoes that offer maximum support. Use runners for running, cross trainers for HIIT and/ or interval and aerobic workouts etc. Choose high quality shoes with a strong heel counter and a solid sole. Avoid training shoes with heels you are able to easily squeeze like a loaf of bread or if you can bend the shoe in half. If you’re unsure which type of athletic shoes to wear, consult your coach.

FIVE STRENGTHENING AND STRETCHING ANKLE EXERCISES Incorporating a variety of ankle strengthening and stretching exercises into your off-ice training routine can have a positive influence on your skating potential by decreasing the risk of injuries and by keeping your ankles stronger and healthier longer. Try these five exercises before and after you workout.

1

oam rolling: Helps the muscles relax and F increases their ability to stretch.

2

Static

stretches: Stretches that put tension on a muscle and hold the stretch for at least 30 seconds.

3

Dynamic

stretches: Movements performed through your current range of motion.

4

Strength

and endurance exercises: Strengthen the overall ankle joint complex, increasing ankle stability and shock absorption.

5

Balance

exercises: Improve coordination, balance and proprioception.

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FIGURE SKATER FITNESS

SUMMER 2021

Physical Literacy Understanding how young athletes are built, along with their gross motor skills development can be a recipe for success

by Sarah Applegarth M.Sc, CSCS, CSEP-CEP, R.Kin

C

oaches and parents, did you know that by participating in figure skating, strength and conditioning programs your young athlete is learning how to move their body in creative and coordinated ways? It’s true. They’re also developing the physical literacy required to maintain an active life into adulthood. Skills like running, jumping, throwing and swimming are crucial to this development and can be acquired through participation in activities like gymnastics, skating, track and field, soccer and baseball.

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Learning Athletic Literacy Your athlete’s body’s physical literacy skills can be optimized if they are introduced through sport participation and in unstructured and/or structured play before the age of 12 years.

Structured play is like participating in a game or even a sports drill, like skating laps around the ice rink.

Unstructured play is when the child plays on their own or with friends or teammates and typically involves using their imaginations.

INJURY PREVENTION

Physical literacy skills are their gross motor skills like, running, jumping, kicking and throwing, along with the ABC’s of movement (agility, balance, coordination and speed) and the KGB’s of athleticism (kinesthetic sense, gliding, buoyancy, sliding).

All put together, when these skills are learned prior to puberty, they can make the framework for a successful figure skater. The Canadian Sport for Life breaks these long-term athlete-development skills into five physical requirements called the 5S’s. Each one is trained in childhood and can be optimized to reach genetic potential if introduced at the right time.

The 5S’s: 1. Suppleness, 2. Speed, 3. Skills, 4. Strength, and 5. Stamina.

Why it Works Being involved in activities like gymnastics, tennis and track and field are great for exposure prior to the athlete’s peak height velocity (PHV), otherwise known as a growth spurt, as they encompass all the basic movement skills and the ABC’s of athleticism. Similarly, participating or competing in cardiovascular activities like swimming, soccer, rugby, cross country running and mountain biking at PHV will allow for their aerobic system’s training to reach genetic potential. Most athletes’ growth spurts last for one to one and half years and can even extend to as long as five years for children who are growing at a slower pace.

Pre PHV youth programming should be circuit-like in nature and teach basic technique such as, strength movements like squats, lunges, push ups, pull ups and begin to introduce power movements like kettlebell swings, Olympic bar hang cleans and various dumbbell strength movements.

Speed and coordination drills like weaving through lateral cones, jumping on Bosu balls or onto boxes, along with core balance work should be incorporated into these circuits, as it will enhance their general cardiovascular fitness.

Post PHV, which is typically after puberty, athletes can consider participating in training that can transfer their strength base into power. An ideal window of trainability is during the 12-18 months after they’ve had a growth spurt, when these elements are sensitive to training. Post PHV programming should build off the exercises that have been mastered in the earlier phases of training.

In general, the benefits of exposing your young figure skaters to multiple physical stimuli off-ice are far reaching. It provides them with many skills that will allow them a greater chance to stay active for life beyond their youth figure skating career. This will also give talented skaters the physical toolbox to become a resilient athlete and excel in their sport. The impact of this philosophy will produce a healthier mental, emotional and physical skater. figureskaterfitnessmag.com

SKILLS BY AGE For Strength: The sensitive period for Strength in girls is immediately after PHV or at the onset of menstruation, while for boys it is 12 to 18 months after PHV. For Speed: The first sensitive period for girls occurs between the ages of 6 and 8 years, and the second occurs between the ages of 11 and 13. For boys, this period occurs between the ages of 7 and 9 years, and then again between the ages of 13 and 16.

For Skill Training: This generally takes place between the ages of 9 and 12 years for boys and between the ages of 8 and 11 for girls or more precisely before the onset of adolescent growth spurt, the “skill hungry” years.

The sensitive period for suppleness/flexibility: For both genders, this occurs between the ages of 6 and 10.

Although flexibility training during puberty yields good results, special attention should be paid to flexibility during the adolescent growth spurt, due to stresses on muscles, ligaments and tendons by the rapidly growing bones.

A PEAK HEIGHT VELOCITY GRAPH WITH THE 5S OF TRAINING AND PERFORMANCE SENSITIVE PERIODS This graph summarizes the windows of sensitivity with the research about speed and flexibility, based on chronological age. The solid lines represent that research. The dotted lines represent the sensitive periods of accelerated adaptation to training based on developmental age. The dotted lines are defined by the onset of the growth spurt. You can see that the sensitive period for Stamina occurs at the peak height velocity. Aerobic capacity training is recommended before athletes reach.

Aerobic power should be introduced progressively after PHV when growth rate decelerates.

SKILLS VIDEOS TO WATCH Hex Rail Video https://www.youtube.com/watch?v=8L6no1n9kTI Lateral Cone Shuffles https://www.youtube.com/watch?v=N5dT5DDst_g 4 Corner Box Jumping https://www.youtube.com/watch?v=18TvZ-AuIlY Coloured cone drills https://www.youtube.com/watch?v=yTj1U4QKVtk 29

FIGURE SKATER FITNESS

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IN THE SPOTLIGHT

KURT BROWNING! CANADA’S ULTIMATE STAR ON ICE DISHES ON DOUBLE AXELS, ISOMETRICS TRAINING, SETTING GOALS AND WHY HE FEELS GRATEFUL EVERY SINGLE DAY The 54-year-old Canadian icon may be a four-time world champion, but there’s more to this pro figure skater than meets the eye. Kurt is witty and clever, can wield a hockey stick as deftly as he can choreograph a double Axel and he lives to entertain others. But his biggest gift of all is his gratitude, for life, mental growth, physical health and being able to get up each day to do what he loves

by Adriana Ermter

At my age, every time I skate it’s a gift. figureskaterfitnessmag.com

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KURT’S PERSPECTIVE Describe your skating career and your favourite memory: “Fast and furious. I have been skating for 44 years and I consult as as choreographer at the Granite Club in Toronto.

My work takes me all over the world. Winning Worlds in Halifax is one of my best memories. When they played the national anthem, over 10,000 people sang with me.”

my take off leg is reaching back, I start to come up on my skating knee a tiny bit before my toe pick goes into the ice for the take off. As my weight starts to come back up off the bent knee it takes my momentum up, over and through the take off. Think of reaching back with your take off leg and jamming it into the ice without coming up out of your gliding knee.”

THOUGHTS ON INJURY PREVENTION

How can off-ice training help skaters improve?

Is listening to your body important?

“Expectations have gone up in every aspect of the sport.

Earlier generations worked off- ice to improve their skating, but now skaters need this training to also prevent injuries. When we used to practice our figures, before they were taken out of the sport in the early 90s, we didn’t realize that those hours spent holding our balance, helped with our body awareness and with difficult turns and choreography. Now, the athlete’s off-ice training accomplishes this and more.”

“As an older athlete, I really pay for mistakes, because I do not recover like I used to. So I try to stay strong and stay smart on the ice. I hate to admit it, but going to the rink and skating full out every day is not an option anymore. So I choose how I train wisely.”

How has the technique for jumps changed?

“A jump only lasts for a split second, so subtle changes make a big difference. I remember being confused when I first saw skaters rotating with different arm positions than my traditional style. Some, usually pairs on throws, rotated with one arm behind their backs. Long ago, the sport changed when skaters stopped rotating with their feet side by side when they realized they could get better results if they crossed their free leg over their landing leg. Additionally, where my generation sought a small window of delay before we rotated, this generation works hard to skip that step. Where we used to see a clear moment between that take off and the beginning of the rotation, we now see a blurring. This cuts down on the amount of time needed in the air and has helped populate competitions with quad jumps of almost every variety.”

How can skaters achieve maximum results with a double Axel?

“The Axel is the one jump a skater can use to really show off. The extended, front free leg, pulling you up and across the ice is the key to making it so eye catching, but it should also have length. The slight delay in the air lets the jumper enjoy winning the battle with gravity, if only for a tiny split second. Seeing Han Yan do his Triple Axel in person is one of those great moments in the sport. The wise option is to get into the back rotation as quickly as possible.”

Any tips for achieving a double/triple toe?

“When I feel light on the take off I have better results. As I press down into my gliding leg, as my knee bends and 32

Tell us about your hockey accident: “Two years ago, I took a direct hit to my head while I was playing hockey. It left me stunned and, temporarily, partially paralyzed. I didn’t know if that feeling would last forever, so those 15 or 20 seconds felt like a scary eternity. The impact of the collision manifested in my left arm, shoulder and upper back. A couple of weeks later, I knew I was in trouble when I couldn’t pull in on a double jump.

This particular injury could not have been prevented, since I believe the other player hit me on purpose, but many can.

Having good spinning and jumping techniques, along with strength and body awareness gained off ice are all strong deterrents for injuries.”

How did you recover?

“My recovery led me to meet Brad Thorpe who uses isometric contractions to align, correct, strengthen and build or rebuild the body without impact and with minimal risk of re-injury. He calls this style of training, Isophit. My shoulder responded quickly and the severe pain in my arm went away.”

A jump only lasts for a split second, so subtle changes make a big difference.

IN THE SPOTLIGHT

A NEW WAY TO TRAIN Explain Isophit training?

“It’s a safe way to train, as it has more positive effects than just making the body feel, look and work great. Brad Thorpe has created an easier way to do isometric exercises by inventing a table and a portable training station. The table is beautiful and fun to work out on, but its Mobile Strength Kit allows you to take your workout to the beach or to the rink. What I like are the results and that I am not sore the next day, which was my biggest problem with traditional training. I no longer have the hamstring and groin issues that resulted from my regular gym workouts.” figureskaterfitnessmag.com

How has Isophit training changed the way you workout?

“I work out more often now, but for less time. I usually do six to seven workouts a week, but they are only 30 minutes long. I can also workout before going to the rink, which is something I could never do before.”

What inspired you to change your workout?

“My [hockey] injury led me to make contact with the inventor, Brad Thorpe, but I stayed because of the results. It’s the perfect base for more traditional workouts like, skipping, biking and box jumping as forms of off-ice training.”

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SUMMER 2021

How are you benefitting from isometric training?

“The consistency of my workouts. I used to take minibreaks from the gym to recover or because I couldn’t skate hard and get through the gym routines as well. Now, I’m not intimidated by my workouts and can easily blend it all.”

YOUR EMOTIONAL TRAINING How did your accident and rehabilitation impact your thoughts?

“I have considered stopping skating a few times over the years and was actually on a long hiatus from performing when the accident happened. The only reason I was playing hockey is because I thought I was probably done skating in shows. My recovery allowed me to perform in a show in Spain that I really wanted to be in. A good friend of mine, World Champion Javier Fernandez, was the star and Sandra Bezic and David Wilson were the choreographers. I love these amazing people and they helped inspired me to 34

come back to the ice. Also, I did not want to let a cheap shot in a no-hit hockey game be the reason I stopped skating.”

What steps have you taken to regain your confidence?

“I’m actually in a great space right now. There will always be the responsibility to perform well when people are paying to watch you skate, but I now am more relaxed about what my expectations are for myself. I still want to have strong jumps and speed, but I also know I will never keep up with Patrick Chan. Who can keep up with that guy?”

What’s your advice for overcoming emotional trauma from injury?

“Don’t blame yourself for the restrictions that come with an injury and the time it takes to recover. It is easy to, but you need to move to stay positive. I know many skaters who’ve come back stronger in every way. Sometimes it is as simple as not taking things for granted. An injury, and the recovery from it, can teach us quite a bit about perspective.”

IN THE SPOTLIGHT

YOU ARE WHAT YOU EAT What role does nutrition play in your life?

“My eating has changed over the years. I still eat beef, but not as much as I used to. While I eat whatever I want, I’m pretty good at keeping my meals smaller and lighter. With age comes a lower metabolism, so eating as much as I did when I was 25 is going to make for a bigger waistline for sure. My nutrition is all about eating sensibly and enjoying my meals, so that means ice cream after dinner.”

What are your go-to energy snacks?

“Before a show, I eat whatever the catering team is offering, but a smaller portion than usual. Energy bars sneak into the mix when I have no time to prepare.”

YOUR FUTURE

cool, creative and exciting aspects of skating is important.

So much of our training is actually failure, so having a sense of humour can go a long way to helping you keep a positive attitude.”

Share a fun memory…

“Once at Worlds, during practice one day, Elvis Stojko and I decided to do side by side quads. I’m not sure who had this idea, probably me, but I can still remember the excitement as we went down the rink together, nothing but back outside edge. Of course we also knew that this would help intimidate the other competitors and, in a world before social media, get everybody talking about us. My coach Michael Jiranek also knew that Elvis could imitate the beginning of my short program really well.

Since I had decided not to skate it that day, Michael called Elvis over and told him to do my solo for me. Elvis looked a little confused, but he went and skated the first bit of my choreography to my music. The judges are still debating if he did it better than me…”

What are your next steps?

“My next steps as a skater are off the ice. I have a few projects in the works that are not ready to be unveiled. But the next big thing for me will be my role in Isophit. I believe in this product and will be actively working with the company in the future. This is something I hope can help athletes and people who are weekend warriors and get on the bike or throw the football and don’t want to be sore or injured.

Isometric exercise is perfect for our aging population. Since I am over 50, I can speak from experience.”

Do you goal plan and what is your next goal?

“I use calendars to keep myself on track and, if I do my homework on the ice, I’m inspired by the potential of a good performance. I’d like to perform in Stars On Ice in October 2021, the tour will be my 28th year as a cast member.

My goal, with my fingers crossed, would be to make it to 30 full tours with Stars On Ice. But if my skating career ends sooner then I will still be happy.”

WORK/LIFE BALANCE How do you balance the seriousness of training and still have fun?

“When I think back to my competitive days, I always skated better when I allowed myself to have fun. Being able to make a joke or share a smile while being supportive of your training mates is a learned skill, but with practice it can happen. Including your friends at the rink while you practice is truly not so different than including your audience in a performance. Besides, staying in touch with the figureskaterfitnessmag.com

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FIGURE SKATER FITNESS

SUMMER 2021

TRAIN THE MIND

For Mental Health’s Sake Three steps Gen Zs can take to reclaim their positive power

by Adriana Ermter

I

f you were born between 1996 and 2010 you are a Generation Z’er. (Hint: If you’re celebrating your 11th to 25th birthday this year, you’re it.) Be proud, it’s a great group to be a part of. For starters, Education Technology Services and Research Group (EAB) says you’re the most open minded, racially and ethnically diverse generation ever. You’re considerate of others 36

and choose your words carefully, 54 percent of you want to improve climate change, while over half of all Gen Zs plan to attend university. But did you know that 48 percent of Gen Zs from around the world also feel anxious or stressed every single day?

According to the 2020 Deloitte Global Millennial Survey, 30 percent of Generation Zs are worried about

TRAIN THE MIND

protecting the environment and of global warming with another 22 percent concerned about their futures, including their health and safety and career opportunities.

Sound like a lot? It is and based on the American Psychological Association, it’s impacting nearly 50 per cent of all Gen Zs’ mental health. But here’s the good news, there are three ways you can make a mental shift in a positive direction right now.

POSITIVE MENTAL SHIFT #1: SPEAK UP AND SPEAK OUT On her website wokehero.com, founder Avantika Dixit, who’s also a clinical psychologist promotes self-advocacy as a key step towards gaining stronger mental health and an increased sense of self. She believes you don’t have to wait for someone to ask if you’re okay before you can speak up about what’s concerning you. “Be the hero in your life,” says Dixit. “Let optimism, grit, resilience, grace become your superpower.”

How to create change for good: Reach out to your parents or coach about your feelings. All of them, good and bad. Maybe you’re worried about travelling to a skating competition during Covid or scared to perform your Triple Axel in your program…sharing this information is the first step towards inner peace and healing. After all, you can only receive help from the people you trust when they know you need their support. Stand up for you.

POSITIVE MENTAL SHIFT #2: USE SOCIAL MEDIA TO YOUR ADVANTAGE Surfing on TikTok, Snapchat and Instagram can be a whole lot of fun. It can also add unwanted pressure when you compare yourself to someone else or try to be picture-perfect in real life. And if you’re constantly comparing yourself to photos captured in neat and tidy rows of tiny squares, it’s hard not to feel inadequate or to beat yourself up for your own self-perceived shortcomings. Opt to follow social handles run by credible therapists such as, @talkspace and @millennial. Their expert insight can help propel you towards a healthier mindset, particularly during the Off Season when you need to stay focused.

How to create change for good: When you make a mistake in your choreography or can’t quite land a new jump, believe that you will and remember you’re constantly evolving and learning. “We repeat our mistakes until we actually believe in what we’ve learned,” affirms Laurne Wolff on her Instagram page @laurenwolffpsychotherapy. The Toronto-based psychotherapist explains that we often resist learning our lessons right away, because it can be hard to face reality. “But there’s no judgement,” she adds. “We all learn at our own individual pace.” Be kind and patient with yourself. You’ll get there. figureskaterfitnessmag.com

POSITIVE MENTAL SHIFT #3: SEEK OUT A PROFESSIONAL Did you know that more Gen Zs are aware of the importance of their mental health than any previous generation? It’s true. On top of that, the American Psychological Association says 37 per cent of Gen Zs are open to seeing a psychiatrist, psychologist or psychotherapist and/or are already in therapy. (See! You’re the most progressive Generation.) Want to take that step, too? We couldn’t support you more.

How to create change for good: A quick Google search for mental health facilities brings up multiple centres where you can access educated and credible professional therapists. Once you book an appointment, your therapist will work with you to create a plan of support.

On their website, the Centre for Addiction and Mental Health in Toronto notes that “knowledge is power,” (we agree), offering online tutorials and insight even before you walk through their doors. They also point out that “it’s natural to have questions about what to expect when receiving treatment” and that their approach is patient-centered, affirming that “your care, recovery and quality of life” are their only concern.” Make your mental health a priority by taking advantage of a professional’s support. You can only learn and flourish.

CANADA’S MENTAL HEALTH-CARE Your quick guide to accessible and, sometimes, free therapy right at your fingertips British Columbia: Vancouver Coastal Health, Access and Assessment Centre, vch.ca Alberta: Calgary Counselling Centre, calgarycounselling.com Saskatchewan: Community Adult Mental Health Services, saskatoonhealthregion.ca Manitoba: Women’s Health Clinic, womenshealthclinic. org Ontario: Centre for Addiction and Mental Health, camh.ca New Brunswick: Atlantic Wellness Community Centre, atlanticwellness.com Newfoundland and Labrador: Channal Self Help Centre, channal.ca Prince Edward Island: McGill Community Mental Health Centre, princeedwardisland.ca Nova Scotia: Community Mental Health, nshealth.ca Yukon: Northern Focus, northernfocus.ca Northwest Territories: Yellowknife Primary Care Centre, yhssa.hss.gov.nt.ca Nunavut: Iqaluit Mental Health Central Intake Coordinator, gov.nu.ca

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FIGURE SKATER FITNESS

SUMMER 2021

NUTRITION INSIDER

Energizing the Off-season These three energy balls pack a delicious punch that will keep you feeling full and active on and off the ice

by Ashley Leone 38

NUTRITION INSIDER

Are you looking for a quick and delicious no-bake snack?

Look no further. Energy balls are like the fun-loving younger sibling to the go-to granola bar. They have all the same nutrients but shake off the serious exterior in favour of a bite-size spherical package that is easy to prepare.

To make energy balls, blend any combination of dried fruit, nuts, nut butter, oats or other grains, coconut, chocolate chips and sweeteners like maple syrup or honey. With this mix, they provide a balance of nutrients built to fuel the fire of a busy athlete. Figure skaters can use the combination of healthy protein, carbohydrates and fat to energize their work on and off the ice and to allow for nutritional recovery after hard sessions.

You can get started with these three delicious and straightforward energy bite recipes. They work any time you get hungry, but paired with the right food, you can also leverage them to tee up with the performance or recovery you are after.

PEANUT BUTTER COCONUT BALLS Key flavours and ingredients: Peanut butter, coconut flakes, oatmeal, maple syrup and chocolate chips Best time to eat them: After a workout, pair these balls with a cup of skim milk, soy or oat milk to give a nice balance of protein and carbohydrates to fuel muscle building and recovery and glycogen recovery.

Cool fact: A 2020 study in Nutrients found that eating nuts is positively associated with VO2 max in young adults. VO2 max is a measure of cardiorespiratory fitness. In other words, the fitter a participant, the more nuts they reported eating.

Recipe: ½ cup peanut butter ¾ cup oats ¼ cup coconut flakes, either sweetened or unsweetened 2 tbsp. maple syrup ¼ cup chocolate chips Directions: -Using a food processor or blender, pulse together the oats, peanut butter, coconut flakes and maple syrup. Once smoothly combined, add the chocolate chips and pulse to mix.

- Using a spatula, remove the mixture from the blender, and pour into a bowl. Using your hands, roll the dough into balls.

Roll the balls in shredded coconut. Store the balls in an airtight container in the fridge for a few days or in the freezer for a couple of months.

NO NUT CHOCOLATE ENERGY BALLS Key flavours and ingredients: Oatmeal, chocolate powder, maple syrup and chocolate chips.

Best time to eat them: These high carb dynamos are sure to give you that needed energy boost mid-practice. Pair them with a few healthy gulps of water to rehydrate and help your body metabolize them. figureskaterfitnessmag.com

Cool fact: Chocolate sounds unhealthy, but did you know that it is a good source of nutrients called antioxidants? Eating dark chocolate in moderation can help keep your heart and immune system healthy. Chocolate is also a good source of iron, which is a crucial nutrient for growing athletes.

Recipe: 1 cup oats ¾ cup Medjool dates ¼ cup cocoa powder 2 tbsp. maple syrup ¼ cup chocolate chips Directions: -Using a food processor or blender, pulse together the oats, dates, cocoa powder and maple syrup.

- Once smoothly combined, add the chocolate chips and pulse to mix together.

- Using a spatula, remove the mixture from the blender and pour into a bowl. Using your hands, roll the dough into balls.

Store in an airtight container in the fridge for a few days or in the freezer for a couple of months.

LEMON COCONUT CAKE BALLS Key flavours and ingredients: Lemon zest, lemon juice, coconut flakes, oats, coconut milk and honey.

Best time to eat them: Try these zesty treats before a workout. Pair them with fruit to give you the carbohydrate injection you need to get you through an intense exercise session.

Cool fact: Lemon is a natural anti-nausea agent. Many athletes struggle with a turbulent stomach before hard workouts or competition. Lemon flavour can help calm a nervous stomach and is suitable for those who have trouble eating before exercise.

Recipe: ½ cup low fat canned coconut milk 2 ¼ cups oats ¾ cup shredded coconut, either sweetened or unsweetened (plus ¼ cup for rolling balls in) Juice of 1 lemon Zest of 1 lemon 1 Tbsp honey Directions: -Using a food processor or blender, pulse together the oats, ¾ cup of the shredded coconut, coconut milk, lemon zest and lemon juice.

- Once smoothly combined, using a spatula, remove the mixture from the blender and pour into a bowl. Using your hands, roll the dough into balls. Roll the balls in the leftover shredded coconut. Store the balls in an airtight container in the fridge for a few days or in the freezer for a couple of months.

Tip: Use leftover coconut milk in the place of water when making rice for a subtle creamy flavour.

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FIGURE SKATER FITNESS

SPRING 2021

STYLE

Five Sunscreen Facts Why you need to slather on the SPF every single day

by Adriana Ermter

S

ummer time! With your cardio and strength training taking outdoors you need to be extra diligent about wearing sunscreen. After all, the Canadian Skin Cancer Foundation says that over 80,000 people develop skin cancer each year, 5,000 of whom are diag40

nosed with the deadliest form of all, melanoma. Still not sure when to apply, how much is enough or if you really need to use it? We’ve got the answers and solutions you need to have fun and train safely in the sun.

STYLE

FACT: Waterproof sunscreen is a myth Know there is no such thing as a waterproof sunscreen or sunblock, because if there were you’d never be able to wash it off. Look for “sunscreens labelled water resistant 40 or 80, indicating they are water resistant up to 40 or 80 minutes,” explains Dr. Carroll. Just know, “it will not last all day.” The Mayo Clinic defines water resistant SPF by the amount of time it can last while working out, sweating, swimming and engaging in water activities. Solution: Broad-spectrum protection ensures you’re covered from both the sun’s UVA and UVB rays. Try: Vichy Idéal Soleil SPF 60 Sport Water and Sweat Resistant Face and Body, $29.95, available at the Hudson’s Bay.

on-comedogenic sunscreens FACT: N won’t create acne “When you have acne-prone skin, sun exposure can actually lead to permanent marks and scarring,” says Dr. Carroll. Choose a non-comedogenic and oil-free option that won’t block pores and cause pimples or blackheads.

Solution: Look for words, like: water or gel-based formula, anti-acne, clear face and non-comedogenic on the label. Try: Neutrogena Clear Face Sunscreen Lotion SPF 50, Broad-spectrum UVA/UVB, $17.99, available online at www.well.ca.

elf-tanners create a healthy glow FACT: S ll SPFs must be reapplied every 90 FACT: A minutes to two hours The number next to the SPF on the label refers to the level of protection you’re receiving. “Using a SPF sunscreen higher than 50, provides greater protection against sunburn and UV-induced skin cell damage over sunscreens with low SPF values,” explains Dr. Carroll. So while an SPF 30 sunscreen can block approximately 97 percent of the sun’s rays, “there isn’t a sunscreen that can block 100% of the sun’s rays. It’s also important to remember that high-number SPF sunscreens last the same amount of time as low-number SPFs and they all need to be reapplied throughout the day.” Solution: Set your smart phone to alert you to reapply your sunscreen every two hours. Try: Sun Bum Broad Spectrum SPF 50 UVA/UVB Protection Water Resistant Premium Sunscreen Spray, $18.99, available at Shoppers Drug Mart.

FACT: You need to wear sunscreen year-round Even when you’re indoors on the ice rink, you need to wear sunscreen 365 days of the year. “People think that they can only be affected by the sun when they are in the direct sunlight, but UV rays can get through clouds, fog and haze,” warns Dr. Carroll. “Water, sand, concrete and especially snow can reflect and even increase the effect of the sun’s rays. The sun emits harmful ultraviolet rays all year-round, in fact, UVA rays remain constant in a location no matter what the season.” With the Canadian Cancer Society identifying melanoma as one of the most common cancers among people ages of 15 to 29, no one is off the hook. Solution: Mix it up and try different SPF options such as, sprays, solids and lotions. Try: Shiseido Ultimate Sun Protection Clear Sunscreen Stick Broad Spectrum SPF 50+, $40.00, available at Sephora.

“There is no such thing as a safe or healthy tan,” says Dr. Carroll. The Canadian Cancer Society states that some tanning beds can actually expose you to five times as much ultraviolet radiation as the sun. “Exposure to UVA and UVB radiation from tanning equipment can cause sunburn and eye damage, as well as increase the risk of skin cancer,” affirms Dr. Carroll. “Early exposure to tanning beds can also increase a person’s chance of developing melanoma by up to 75 per cent and among those who first used a sunbed before age 35, the risk of melanoma is increased by 59 per cent.” Solution: If you want to glow on the ice, use a tinted sunscreen containing SPF. Try: AvèneTinted Mineral Fluid SPF 50+, $32.99, available online at www.well.ca.

FIGURE SKATER FITNESS

SUMMER 2021

SKATERS CORNER

Fun Workout Hacks Train at home with these everyday household items

by Adriana Ermter

A

chieving optimum fitness at home doesn’t require a fully equipped gym neither does it have to break the bank. You can easily get your sweat on by being creative and using household items.

Take a look at these fun, workout hacks. They use items almost everyone already has at home and will add some humour to your weight training and cardio routines.

USE SOUP CANS FOR WEIGHTS Metal cans of soup, chick peas, lentils and more are great makeshift hand weights. “You can do any triceps or biceps exercise at home using cans of soup that you’d do at the gym with dumbbells,” affirms Gerald Mayes, a certified trainer with vshred.com. “To properly gauge the weight, don’t go by the ounces listed on the can, that’s liquid weight. Instead, weigh the cans on your scale to figure out the poundage that’s best for you.”

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SUBSTITUTE PAPER PLATES FOR BODY-SCULPTING EQUIPMENT “The key here is to use the plates to help your body slide on a carpeted surface,” explains Mayes. “This allows you to do body-sculpting moves that would ordinarily require workout equipment.” For exercises like sliding lunges, simply put the paper plate beneath the foot you are extending and lunge forward. You can also try simulating skating movements to work your butt and thighs. “Just attach the plates to your feet with rubber bands and slide away or get down on all fours, put the plates under your hands and use them to work your chest by sliding your arms back and forth.”

SUBSTITUTE A COUNTERTOP FOR A PUSH-UP BENCH In most homes, at least one countertop, either in your kitchen or the bathroom, will be the right height for a push-up. Put both hands on the countertop, extend your legs behind you at an angle, lean down into the counter and then push back up.

ADD A TOWEL TO YOUR PLANK Give your core an extra workout by incorporating a couple of hand towels. “Take two and place one under each of your hands or your feet,” says Mayes. Then go into your plank position and “move forward, backward and sideways,” to increase the exercise’s intensity.

GRAB A BROOM AND START SWEEPING Did you know you can get an extra hit of cardio just by helping out with the housework? “Your body can burn 80 calories for every 20 minutes of sweeping,” afffirms Mayes.

The back and forth motion will also double for an extra arm workout.

DO THE LAUNDRY TWIST “Sit next to a full basket of clean laundry and twist to grab an item from the basket,” says Mayes. “Twist to the other side to lay it on a pile. Continue until your laundry is finished.” For extra points from mom and dad, fold your laundry before you twist your body and add the item to the pile.

#figureskaterfitness

Kayla Bowman, 9 Kitchener, Canada

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