Figure Skater Fitness FALL 2022

A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING

VOLUME 8

ISSUE 3

FALL 2022

3 Exercises to

Prevent Back Injury

FALL FUEL RECIPES So You Think You Can Ice Dance Take a sneak peek inside expert training

FLEXAFIT WORKOUT

YOUR IN-SEASON CORE & JUMP WORKOUT

Your Boots, Blades & Gear Assessment Guide PERSPECTIVE IS REALITY

Change yours to achieve your goals

NOBAHAR DADUI The 33-year-old Canadian-Iranian performer is a champion both on and off the ice. Find out what she has to say about her experiences with dance, Cirque du Soleil, acting, Holiday on Ice, coaching and being a competitive figure skater

www.figureskaterfitnessmag.com

EDITOR’S LETTER

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

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

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

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

I hope you enjoy our off-season issue!

Let’s start resetting next seasons goals, getting into summer mode and having some fun in the sun!

Cheers!

Signe Photography by Christian Bonin

PROTECTION & PERFORMANCE 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.

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FIGURE SKATER FITNESS

FALL 2022

Table of Contents A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING

VOLUME 8

ISSUE 3

FALL 2022

3 Exercises

to Prevent Back Injury

FALL FUEL RECIPES So You Think You Can Ice Dance Take a sneak peek inside expert training

FLEXAFIT WORKOUT

Nobahar Dadui

Photography courtesy of Anthony Fascione

YOUR IN-SEASON CORE & JUMP WORKOUT

Your Boots, Blades & Gear Assessment Guide PERSPECTIVE IS REALITY

Change yours to achieve your goals

NOBAHAR DADUI The 33-year-old Canadian-Iranian performer is a champion both on and off the ice. Find out what she has to say about her experiences with dance, Cirque du Soleil, acting, Holiday on Ice, coaching and being a competitive figure skater

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

**EXCLUSIVE** So You Think You Can Ice Dance

PAGE 14

FLEXAFIT WORKOUT

PAGE 25

Your In-Season Core and Jump Workout

INJURY PREVENTION

PAGE 26 PAGE 28

Back At It Well Served

PAGE 30

IN THE SPOTLIGHT

PAGE 40

Meet Nobahar Dadui. The 33-year-old Canadian-Iranian performer is a champion both on and off the ice. Find out what she has to say about her experiences with dance, Cirque du Soleil, acting, Holiday on Ice, coaching and being a competitive figure skater...

TRAIN THE MIND

Perspective is Reality

PAGE 42

NUTRITION INSIDER

Fall Fuel

PAGE 44

STYLE

Two-Faced

PAGE 46

SKATERS CORNER

Eight Steps For Self-Love

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FIGURE SKATER FITNESS

THE IT LIST

FALL 2022

THE IT LIST

READ IT

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

PACK IT If your work or school bag doubles as your skate bag it might be time to simplify. Organize your on and off ice time by keeping your gear and snacks in their own bags. Burton’s Lunch-N-Pack 35L Backpack and Cooler (from $79.00, available online at www.burton.com) has enough room and pockets to store your skates, towel, water bottle, lip balm, gloves and anything else you might need, while it’s removable, matching Cooler bag will keep your snacks separate.

—Adriana Ermter

In his vulnerable and engaging memoir, Beautiful on the Outside, former U.S. Olympic figure skater Adam Rippon shares his personal journey as an elite competitor.

A master at keeping up appearances, Rippon looked like he had it all together on the outside, yet more often than not he felt like he was unravelling on the inside. Through hard-won resilience and much humour, Rippon describes how he found meaningful and beautiful ways to overcome hardship, while skating towards his goals. The Pennsylvanian’s words and insight are both inspiring and relatable, a definite must-read for all athletes.

— SL

SAY IT

France

It’s not what you did last year. It’s what you’re going to do this year. That’s more important.”

- Los Angeles Angels slugger, Albert Pujols

PLAN IT OCTOBER 2022

1 F rance is home to Gabriella Papadakis and Guillaume Cizeron. They are talented ice dance skaters with titles inclusive of the 2022 Olympic Ice Dance Champions and 2018 Olympic silver medalists. Plus, they’re five-time World champions, and five-time consecutive European Champions.

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2 D id you know that for one month during the winter season you can skate on the 59th floor of the Montparnasse Tower? It’s true and it’s the highest skating rink in France complete with a clear and beautiful view of the Eiffel Tower.

3 Keep

your eyes on French skater, Kevin Aymoz. Not only did he make his Olympic debut at the 2022 Olympic Games (and place 12th overall in the men’s singles competition), he’s coming back for more at the 2026 Milano Cortina Olympic Games.

4 D ream of skating beneath the RhôneAlpes? All it takes is a plane ticket to Tignes, France. With it’s dreamy outdoor rink, you could be skating and saying “oui” all winter long.

—Sarah Lindsay

Sept. 29- Oct. 1 5-8 5-9 8 8 12-15 13-16 21-23 26-29 28-30 NOVEMBER 2022

Ondrej Nepela Trophy ISU Junior Grand Prix- Gdansk #2 Finland Trophy Japan Open French Masters ISU Junior Grand Prix- Egna Budapest Trophy Skate America- Grand Prix Denis Ten Memorial Skate Canada- Grand Prix

Bratislava, Slovakia Gdansk, Poland Espoo, Finland Saitama, Japan TBA Egna, Italy Hungary Norwood, USA Nur- Sultan, Kazakhstan Mississauga, Canada

4-6 9-13 11-13 17-20 18-20 24-27 25-27 Nov. 30- Dec. 3 DECEMBER 2022

Grand Prix de France Cup of Austria MK John Wilson Trophy Warsaw Cup NHK Trophy NRW Trophy Grand Prix Espoo Skate Canada Challenge

Angers, France Graz, Austria Sheffield, U.K Warsaw, Poland Sapporo, Japan Dortmund, Germany Espoo, Finland TBA

5-9 7-10 8-11 9-11

Asian Open Figure Skating Trophy Golden Spin of Zagreb Grand Prix Final Skate Canada Synchro Classic

Hong Kong Zagreb, Croatia Torino, Italy Brampton, Canada

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FITNESS

UNLIMITED ACCESS TO ALL* ONLINE CLASSES *-- classes with Signe NOT included

INSIDER

Strength coaches are never seen in the kiss-and-cry boxes at an ice dancing competition, but Canadian Posturologist and Strength Coach Paul Gagné deserves an honorary chair. Find out how his athletes train and win in this exclusive interview by Kim Goss… figureskaterfitnessmag.com

FIGURE SKATER FITNESS

FITNESS INSIDER

FALL 2022

I’ve had my ice dancers train with NHL players and they could not only keep up but often had superior aerobic capacity.

KG: You are in high demand as a strength coach in the NHL, so how did you find yourself working with ice dancers?

PG: I started with Marie-France Dubreuil and Patrice Lauzon about 15 years ago. Being from Quebec like me, Patrice knew quite a bit about hockey, so that helped us communicate. As my primary expertise was in hockey conditioning, I needed to watch them practice and ask them a lot of questions to understand the physical needs of their sport.

KG: What aspects of ice dancing impressed you initially?

SO YOU THINK YOU CAN ICE DANCE Writer Kim Goss interviews Posturologist and Strength Coach Paul Gagné to give you a sneak peek inside dance figure skater training

A

s the coach who trained Olympic gold medal ice dancers Gabriella Papadakis and Guillaume Cizeron, along with Olympic gold medal pairs skaters Jamie Salé and David Pelletier, Paul Gagné is a force in the dance figure skating world. With a long list of success stories, including Madison Hubble’s bronze medal at the recent Olympic Games, Gagné knows what it takes to improve a skater’s strength, 10

power, posture and endurance. So it only makes good sense that he has become a magnet for elite skaters who want to achieve physical superiority. From his home in LaSalle, Quebec, Gagné is booked solid, eight to 10 hours a day with clients, but he took a few minutes to share his expertise about athletic fitness training for ice dancers.

PG: Seeing how Patrice could move fluidly while keeping Marie-France in the air, supporting himself on one leg, on a thin blade, on ice. And seeing them perform these moves at high speed for four minutes, I was like...Wow! I was also impressed with their spatial awareness, not just being able to avoid the boards, but other skaters. I was shocked watching five, six or seven couples performing full routines at the same time without interfering with other teams—rarely were there accidents.

KG: What type of injuries do you commonly see in ice dancing?

PG: With males, it’s mainly the shoulders, and sometimes the lower back as they perform a lot of twisting and spinning. The females tend to be a bit frail, for lack of a better word, and sometimes have weak ankles and issues with their hips.

KG: You’re a Posturologist. What is the importance of postural training with ice dancers?

PG: Ice dancers need to manage their center of mass while moving and interacting with their partners. If a skater carries a disproportionate amount of their weight on the balls of their feet, their balance and ability to move efficiently on the ice will be affected. Singles and pairs skaters can often camouflage tiny errors in their programs, but with figureskaterfitnessmag.com

the strict judging in ice dancing, you could lose points if you lift your left little finger accidentally!

I often see this anterior scapula plane posture in young hockey players, such that they end up running on the ice and their movements are choppy.

Of course, in hockey you are not judged on your form—you’re okay as long as you score, but this type of skating is hard on the body. The hockey players who are in the sport the longest usually have better skating technique, their movements appear effortless and they cover more distance with each stride.

KG: Can the skating skills from ice dancing transfer to hockey? That is, is there anything that ice dancers do in their training that could benefit hockey players?

PG: Absolutely! Hockey players with poor technique are known as north/south players because they have difficulty changing directions. A good hockey player will make sharp, clean circles because they use the entire blade. It wouldn’t hurt for hockey players to take a few lessons from an ice dancing coach to improve their skating. Anna Sherbatov is a former figure skater who has become famous in the hockey world for her power-skating program.

KG: Was there a specific type of strength training you decided to focus on during your workouts?

Ice dancing involves several types of strength. In many respects, an ice dancer is a more complete athlete than a figure skater. I’ve had my ice dancers train with NHL players and they could not only keep up but often had superior aerobic capacity.

KG: Are there any unique strength training methods for ice dancers compared to other athletes you train?

PG: I often have them train together, mirroring each other’s movements during energy system training.

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FITNESS INSIDER

FALL 2022

I don’t know if this improves their transfer to the ice, but they like training this way. Males need a strong grip. For females, we have to be careful about creating too much muscle bulk.

KG: Many ice dancers shy away from weight training for fear it will make them musclebound. What is your approach to weight training for ice dancers?

PG: The key to maintaining flexibility with weight training is to work the muscles through a full range of motion. That said, ice dancers must be careful about adding muscle tissue as it can affect their endurance and may affect their ability to produce power. One guideline for training ice dancers is

to reduce the amount of time a muscle is placed under tension using lower repetitions.

The Olympic lifts are valuable for ice dancers, as the muscles are only placed under tension briefly and they develop power, flexibility and stability. Another form of training that is especially practical is iso-inertial training.

Iso-inertial equipment is relatively small and portable, using a flywheel to create resistance based on the effort of the athlete. These flywheel devices bypass the muscles by focusing on the elastic qualities of the tendons and other connective tissues, such that they act as biological springs to produce power. For over a decade, I’ve been using the machines manufactured by Desmotec as they are the most responsive machines, especially when exercises are performed at high speeds. I have a chapter in my book, Get Stronger, Not Bigger! that discusses the theory of iso-inertial training and there are YouTube videos showing me performing iso-inertial training with my athletes.

KG: What do you mean by “connected to breathing?”

PG: If your breathing system is challenged by a weak diaphragm, it creates a metaboreflex response that restricts blood flow to the limbs. This response explains the heavy legs feeling you get when you try to sprint and haven’t sprinted in a while. In fact, in 1967, singer and choral conductor Carl Stough was recruited by the US Olympic Committee to help their track athletes prepare for the high-altitude environment of the Mexico City Olympics.

Strengthening the diaphragm enables an ice dancer to delay the metaboreflex response so that the working limbs enjoy a better blood supply. The average person takes 13-15 breaths a minute, but using specific exercises to train the respiratory muscles, I’ve gotten my athletes to six-seven breaths per minute.

The key to maintaining flexibility with weight training is to work the muscles through a full range of motion… One guideline for training ice dancers is to reduce the amount of time a muscle is placed under tension using lower repetitions.

KG: What are the endurance requirements of an ice dancer compared to a figure skater?

PG: They need a higher aerobic capacity as there are no breaks, and their muscles are challenged because strength is connected to breathing.

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- Paul Gagné

benefit them?

KG: Can these breathing techniques help athletes reduce their stress levels before they perform?

PG: Of course! And they have an overall effect on reducing stress, such that these breathing methods can reduce an athlete’s overall stress, improving the quality of their sleep.

KG: Because of the cold, many ice dancers with asthma are especially challenged. Can your breathing methods

PG: Breathing methods have been used to help those with respiratory conditions such as asthma and emphysema. A fast breathing rate is linked with inflammation and upper respiratory complications.

Breathing more efficiently acts as a bronchodilator, opening up the airway. I’ve had several athletes with COVID do Zoom sessions with me—one from his hospital bed—and their symptoms disappeared the next day. Of course, I’m not going to say breathing techniques are a cure for COVID,

but certainly it’s something I think the medical community should consider looking into more extensively.

KG: What happened when Marie-France and Patrice retired? Did you begin to market yourself as an off-ice coach for ice dancing to attract more clients?

KG: Where can an ice dancing coach learn more about these breathing techniques?

PG: I didn’t have to. When Marie-France and Patrice retired, they opened a large ice dancing school in Montreal and referred their athletes to me.

PG: For coaches, I did a “Breathe Better Webinar” for StrengthSensei.com that discusses this subject in detail and provides some practical techniques, but the best approach is to have athletes work with a respiratory therapist.

KG: Do you plan on writing books around your training methods with ice dancers or giving seminars?

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PG: If there’s any interest, certainly. I’ve given seminars in 15 countries and love to travel and meet new coaches!

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FITNESS INSIDER WORKOUTS

TWIST JUMPS

IN-SEASON JUMP AND CORE WORKOUT Try this sports-specific workout to fine tune your jump movement patterns and core stability during competition season [Try for 2 to 3 sets]

Start in a shallow squat position with your head facing forward, knees aligned over the toes, and arms in check position. Press into the ground and then jump into the air in full extension. In the air, snap your feet into cross position and twist a quarter in the air, before landing back facing where you started with the feet uncrossed. Make sure the head stays tracking forward throughout the whole jump.

Try these both in the counterclockwise and clockwise rotation direction.

Reps 10 - 20 each direction

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1

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FIGURE SKATER FITNESS

FITNESS INSIDER WORKOUTS

FALL 2022

FULL TURN ARMS OVERHEAD Start in a shallow squat position with your head facing forward, knees aligned over the toes, and arms in check position. Press into the ground and then jump into the air in full extension, bringing the arms from check position to above the head with the elbows locked out. Rotate a full turn with ankles crossed and then land back on two feet.

Try these both in the counterclockwise and clockwise rotation direction.

Reps 8 - 10 each direction

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3

4

1

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FIGURE SKATER FITNESS

FITNESS INSIDER WORKOUTS

FALL 2022

POWER SKIPS

3X HOP ¼ TURN

Skip forward by exploding up into the air with as much vertical height as you can, bringing your arms forward and knee forward during the skip and landing with them behind you.

Do three hops with the feet crossed in airposition and then jump a ¼ turn landing on one foot for the check back position.

Do 10 - 15 reps

Do 10 - 15 reps

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2 2

3 1 1

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FIGURE SKATER FITNESS

FITNESS INSIDER WORKOUTS

FALL 2022

CORE STABILITY WORKOUT SKATER PLANK TWISTS In a front plank position, lift one foot out to the side then snap under or over depending on which foot is crossed in front during your jumping air position.

BALLET CROSS Lay on your back with your feet and shoulders off the ground with a band around the feet.

Keeping the shoulders and feet off the ground, cross one foot in front of the other.

Do 10 - 15 reps Do 20 - 25 reps

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1

2

2 3 20

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FIGURE SKATER FITNESS

FITNESS INSIDER WORKOUTS

FALL 2022

SPRINTER SIT UPS

SUPERMANS

Lay flat on your back. Raise your shoulders off the ground and bring one bent knee in towards your chest with the opposite arm coming towards the knee while the opposite leg stays flat on the ground.

Lay on your stomach with your hands stretching a resistance band above your head. With control, lift and extend your legs and shoulders off the ground while stretching the resistance band. Slowly lower back down and then repeat.

Do 15 - 20 reps

Do 15 - 20 reps

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2 2

3

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WORKSHOPS OFF-ICE AND ON ICE WORKSHOPS - ADULT WORKSHOPS COACHES SEMINARS - VIRTUAL WORKSHOPS

INJURY

PREVENTION Protect your body, boots and blades with exercise and equipment assessments.

Don’t know how? We do! Our experts’ insights will help keep you and your skating equipment in top form all season long both off and on the ice. figureskaterfitnessmag.com

FIGURE SKATER FITNESS

INJURY PREVENTION

FALL 2022

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OW TO AVOID A LUMBAR SPINE H (LOWER BACK) STRESS REACTION/ FRACTURE

This is an injury to the bone, one of the lumbar spine segments located directly in the center of the lower back.

It will feel like a sharp pain, especially when bending backwards or reaching forwards.

The cause: Increased muscle tightness without proper muscle recovery, causing the muscle to pull away from the bone when it is activated.

Who is susceptible: All figure skaters, but this injury is most common with singles due to the high amount of jumping activity.

Prevention exercise(s): One: Roll out the lower back, hips and thighs using a vibrating roller or a standard foam roller to increase your muscle pliability.

Two: Practice dynamic stretching for your hip flexors.

Start in a kneeling position with your right leg forward and kneeling on left knee. Squeeze your glute muscles, as you push your left hip forward to feel a light stretch around the stomach region and the front of your thigh.

Hold for five seconds and repeat five to 10 times each leg. Perform this exercise every day prior to skating or off-ice training.

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BACK AT IT Prevent three common back injuries through exercise

by David Merson PT, DPT, ATC

L

et’s face it, we take our backs fro granted and rarely think about them, until they hurting. So it makes sense that understanding your back is a good first step in its injury prevention. For starters, your back can be divided into two distinct regions: the lower back, known as the lumbar spine region and the mid back, known as the thoracic spine region. As a figure skater 26

you depend on your back to flex and bend at extreme ranges of motion, provide stability for your whole body, and in pairs and ice dance, to support a partner. So having strong, pliable and durable mid and lower back muscles are critical for your health and success. Here are three ways to avoid and prevent back injuries through exercise.

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HOW TO AVOID A THORACIC SPINE

(MID BACK) MUSCLE STRAIN

This is when you feel a dull or achy pain and/or soreness along the middle of your back.

Causes: Overuse or repeatedly executing throws, twists and/or lifts incorrectly.

Who is susceptible: Pairs and ice dancers.

Prevention exercise(s): One. Roll out the pectoral and/or mid back muscle groups with a self-pliability or self-myofascial release device.

Two. Perform resistance band rows. Secure a resistance band at chest height to a stable surface and pull the resistance band backwards by pinching your shoulder blades together. Using a light to medium-strength resistance band at a moderate to fast pace for 10 repetitions per day is ideal.

Three. Hold a plank position. Lay down on your stomach with your legs extended. Lift your body up with your arms, like a push up, and with your hands directly positioned under your shoulders. Alternately, you may keep your elbows and forearms on the ground and hold yourself up with your elbows. Keep your body in a straight line with your bum tucked in and your heels upward so that you’re on your toes. Relax your shoulders and knees and squeeze your glutes, Hold the plank position for 2030 seconds and repeat this five times each day.

HOW TO AVOID LUMBAR SPINE

(LOWER BACK) MUSCLE STRAIN

This muscle strain is typically felt on either or both sides of your lower back. You may feel it when you are bending forwards, backwards and/or sideways or when you twist or rotate your back from side to side.

The cause: Sudden movements that can lengthen the muscle beyond what it is used to performing or overtraining without proper rest and recovery.

Who is susceptible: All figure skaters.

Prevention exercise(s): One: Perform a glutes bridge to strengthen your glutes muscles so that they can better support your back muscles. Lie on your back and bend your knees. Keep your feet flat on the floor. Squeeze your gluteal muscle group while keeping your hamstring muscle group (muscles on the back of thigh) relaxed and then, lift your hips up and off the floor until your body forms a straight line from your shoulders to your knees. Hold it for 10 seconds.

Lower your bum back to the floor. Do two sets with 15 repetitions each. figureskaterfitnessmag.com

THE MAJOR MUSCLES OF THE BACK Upper Back/Mid Back Region pper Trapezius: the upper part of the shoulder U blade that spans upwards to the neck.

Middle Trapezius/Rhomboids: the middle of the shoulder blade to the spine.

Lower Trapezius: the bottom inner corner of the shoulder blade to the spine.

Paraspinals of the Thoracic Spine: on both sides of the spine.

Lower Back Region I lliopsoas (Hip Flexor): the front side on the spine to the inner thigh region.

Quadratus Lumborum: on both sides on the spine to the hip region.

Paraspinals of the Lumbar Spine: on both sides of the spine.

Lattisimus Dorsi (Lat): from the top of hips all the way up to the shoulders.

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FIGURE SKATER FITNESS

INJURY PREVENTION

FALL 2022

o you sharpen your blades D frequently or more than 10 times?

Are you struggling with jumps, spins or footwork that at one time came easily?

If you answered yes to any of these questions, it’s time to replace your equipment. First though, ask your coach if you should stay in the same equipment models or if it’s time to upgrade to a higher performing boot or blade. Then, schedule an appointment with a skate fitter for a skate evaluation to discuss any issues you are having.

If yes, recheck to see if they can be laced tighter and retest. If the heels are still slipping up and down, consider a smaller or narrower boot.

Perform a standing one-foot glide.

Can you hold your body without rolling in or out on your blade?

(See Image 4.) Your fitter can make blade balance adjustments, but you should also check blade alignment during on-ice training with your coach before having the blade permanently mounted.

Step 1

STEP THREE: Shop It STEP TWO: Get your feet fitted for new boots and blades.

Talk with a fitter about your current equipment. Share what you liked and disliked or if you had any problems to help resolve and/or avoid future equipment issues.

Did it take a long time to “break in” your skates?

Did you or do you suffer from blisters or any foot and ankle pain?

Is the blade difficult to jump or spin with?

Are they comfortable?

WELL SERVED Your boots, blades and skating gear have served you well, so knowing when they’ve fulfilled their lifespan can be tricky. Follow our guide to keep your equipment up to date

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

Y

ou and your skates have been through a lot together: countless hours of on-ice training, testing sessions spread throughout the season and intense competitions. Your equipment has served you well, but you know that sooner or later it will need to be replaced. So how can you tell if there is life left in your equipment or if it is time to hang up your skates and start fresh? Here are key steps and equipment assessments to apply when checking the quality and lifespan of your boots, blades and beyond.

STEP ONE: Closely look at your current skates and try them on. Then, ask yourself the following: o you find you no longer have the ankle support the boot D provided you during the first few months of training?

Are you tying the top of your boots tighter because you are losing boot support?

(See Image 1.)

Are your feet starting to hurt?

Do you re-lace your boots more than once during a training session, even after you’ve replaced the laces?

STEP THREE: Choosing the Right Boot Test out your new boots before you buy to make sure you are choosing appropriately.

Are the new boots comfortable and do they fit your foot well? It is important that the model and size fits snug, but doesn’t hurt after comfort adjustments are made.

Stand and test your ankle mobility.

Can you bend your knees over your toes? (See Image 2.)

If not, the boots may be either too strong for you or tied too tightly around the ankles.

Adjust the lacing pattern and try again. If still too stiff, try a softer model and repeat the test.

Stand and test heel slippage. Rock up on the toe pick, do your heels stay in place or are they lifting up off the bottom of the boot? (See Image 3.)

Items to consider purchasing: Boots and blades. Note: blades that have not been frequently sharpened can often be used on the new boot.

Skate orthotics to help improve body alignment, balance and boot comfort.

Skates socks.

Extra sets of skate laces. Note: nonelastic laces are a must for all skaters.

Skate guards. Note: check to see if your old guards are worn out or if they can be reused.

Blade soakers.

Skate towel.

Skate bag.

Gloves.

Skate deodorizers to help reduce odor and moisture.

Protective gear.

Accessories, such as gel pads and lace hooks.

Step 2

STEP THREE: Make it Last Good boot and blade self-care habits can make the difference between whether your equipment needs to be replaced later rather than sooner.

Change your worn or tattered laces to new ones to reduce stress of the boot.

Don’t just rely on blade soakers to dry your blades. Dry them with thoroughly with a skate towel.

Condensation builds up on blades even after you stop skating.

Remove your skates from your skating bag and aerate them when you get home.

Step 3

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FIGURE SKATER FITNESS

IN THE SPOTLIGHT

FALL 2022

IN THE SPOTLIGHT

PERFORMANCE ARTIST In 1995, five-and-a-half-year-old Nobahar Dadui fled Tehran, Iran and moved to Canada with her family as refugees. Having roller skated since she was three, embracing the country’s chilly winters by lacing up a pair of ice skates was not only an easy transition for her to make, it made the newfound Canadian feel at home. Now, the 33-year-old performer is a champion both on and off the ice. Here’s what she has to say about her experiences with dance, Cirque du Soleil, acting, Holiday on Ice, coaching and being a competitive figure skater.

Photography by Anthony Fascione

by Adriana Ermter

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At the age of three, my father gave me my first pair of roller skates. He understood that it would give me the confidence and balance to go into figure skating. figureskaterfitnessmag.com

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FIGURE SKATER FITNESS

IN THE SPOTLIGHT

FALL 2022

HER HISTORY

WORKING WITH THE GREATS

Where did you train as a competitive skater?

“I trained at the CIA, which was known back then as ARC, which in my opinion was one of the most beautiful rinks to skate out of.”

Tell us about your competitive skating experience:” “The highest level I competed at before retiring was Junior Ladies. I was able to do a two axel, three salchow, three loop and sometimes three flips, however my jumps were never consistent. I was more of an artistic skater with very cool spins and field movements. In my level and age group I was the only one who competed both in competitive figure skating and rhythmic gymnastics. At figure skating competitions my jumps were never the greatest, however, my artistic and spin marks were always very high. In rhythm gymnastics I came first in Ontario a couple years in a row, but I had to quit because the demand of both sports became too much for my body over time.”

Nobahar skates with Pairs partner Colin Grafton 32

Photo by Hans Rosemond

Did you dream of competing at the Olympic Games?

“As a child, one of my many dreams was to work with Elvis and Kurt. Never in my wildest dreams did I think that would ever happen. In 2015 I had the opportunity to work alongside Elvis and Sandra Bezic in a show, ‘Twas the Night at Busch Gardens in Williamsburg, Virginia. Elvis helped me a lot with my technique with jumps and spins, which improved my skill level even more than when I was competing. Sandra Bezic choreographed my solo as well as my Pair solo with Wesley Campbell; that was unreal to me, to think a director and choreographer of her rank would work with someone that never got past Junior Ladies. The whole thing felt like an absolute dream. They were both so humble and filled with infinite knowledge of the sport and skill. Once we started the shows, Gladys, Elvis’s wife, would book ice time for myself, Wesley Campbell and Victoria Smith to work on our skills and Elvis would come out and we would all train together.”

My belief is that you have to follow your gut when it comes to your dreams, not just what other people want for you.

“To be honest the Olympic dream was my father’s dream. He was the reason why I started skating in the first place; he saw Katarina Witt and Surya Bonaly skate on TV and thought ‘my next child will be a professional figure skater.’ Before I was even born he told my mom, ‘her name will be Nobahar, she will be a figure skater and go to the Olympics.’ So, as you can imagine, he was a bit disappointed when I decided to retire from competitive skating. I truly believed that there was more than just Olympics in skating for me.

The love I have for performance was used in my competitions as a way to express the art form of skating. A lot of judges wanted me to strengthen my jumps, but that was never my dream. Mine was to make people feel something when I stepped onto the ice. Plus, it takes a specific person to make it to that level. Some people have it and some people have other skills they can use to pursue their dreams.” figureskaterfitnessmag.com

What was it like working with Kurt Browning and Elvis Stojko?

On Kurt…

“As for Mr. Kurt Browning, I was first invited to audition for Cirque Du Soleil by Simone Grigorescu-Alexander, a choreographer for the 2008 Holiday on Ice Energia show. I got an email asking me if I can come to the company’s Montreal-based headquarters for a workshop, where I spent time working with Kurt Browning, Alissa Czisny and Elijah Blades. It was an unreal experience working alongside Kurt, playing around with ideas, footwork and different ways to bring circus and skating together for the show. A couple weeks later I got a phone call to film a commercial which I thought nothing of, until one of the directors said, ‘congratulations! You are the main character, Crystal!’ I was so shocked that I was chosen that I never let my excitement take over and instead, just really buckled down and focused on the task at hand.

Skating for Cirque du Soleil…

“Once rehearsals began, I developed Crystal’s track with the directors, Kurt and Ben Agosto. We would be on the ice sometimes for eight hours straight coming 33

FIGURE SKATER FITNESS

IN THE SPOTLIGHT

FALL 2022

up with choreography or transitions with the acrobats and figure skaters. My favourite part was working with Kurt and Jerome Sordillon, Crystal’s love interest, to develop the aerial and skating number. With the help of Jérome, Shana Carroll, Kurt and myself we choreographed the first number that included both figure skating and aerial. It was my favourite number.

WHY SHE PERFORMS

“I’ve always had a passion to perform rather than compete.

That said, competition gave me the courage to step out of my comfort zone in order to make the change into show skating. When I was 17 years old, I was fortunate to have Robert O’Toole speak to my coach Kathy Cruickshank about taking the next step into show skating. He introduced me to Kevin Cottam, the director of Holiday On Ice, I auditioned and that was the beginning of my professional skating career.”

Photo by Hans Rosemond

Why did you choose to become a performance skater?

What has been your favourite moment as a professional skater?

“In 2012, I went to Mexico for a show and worked with Colin Grafton. He believed in me and gave me the Pair abilities I have today—we spent hours working on different types of lifts. However, with every contract I do I love that I get to take the audience away from reality for an hour or two, as they transcend into the story I am telling. I also enjoy seeing the eyes of young children widen when I tell them to believe in their dreams, because if they work hard, they are enough to make them happen.”

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How did skating lead to acting opportunities?

“Since I was born, I’ve had a camera in my face. My mother was an actor before the Iranian revolution in 1978. My father was in theatre school for 10 years and my sister is a film maker/director, so it’s easy to say my love for acting was there before I was born. I’ve mixed skating and acting together for as long as I can remember. Often, my coaches would get annoyed because I would skate/act my music like I was on an ice-theatre show. What led my professional skating career into my professional acting career was an injury from falling down the stairs in 2019.

It was one of the hardest things that has ever happened to me, because I was not able to even walk without a cane.

I found a therapist who helped me clear my mind, which led me to Cindy Tanas, who became my therapist and acting teacher. For one year I worked on healing physically, mentally and emotionally before diving into the craft of acting.

In 2020 during the pandemic and with the support of my husband, family and friends, I found an agent, began auditioning and landed the role of Ava Amani in Ruby & The Well. I’m filming Season 3 right now and Season 2 just launched on the Family Channel.”

HER TRAINING & COACHING Describe your off-ice training: “As a competitive skater I did four hours of ballet, seven hours of fitness and 16 hours of rhythmic gymnastics each week. This helped me to consistently

progress as a competitor in both figure skating and rhythmic gymnastics. In my professional skating career, I collaborated with Wesley Campbell, Colin Grafton and Mckenzie Crawford to figure out what was the best way to train when it came to each show.

We all found an hour of warm-up before the show and an hour of cool down afterwards was a great way to stay in shape and prevent injuries. It is very important to off-ice train differently with competitive vs show skating, because both demand different types of skills as well as muscle use.”

How did/do you train on the ice?

“As a competitive skater I would train 14 to 16 hours weekly to get ready for competition season.

Running programs and working on elements is one thing, but a skater has to learn new elements to thrive. As a professional skater, rehearsals could be eight to 10 hours a day, working on the show, as well as learning new skills to keep up with the upcoming contracts.”

What is your go-to exercise or drill off and on the ice?

How did you transition from Singles to Pairs skating?

Working with Elvis and Kurt had made a massive impact on me by giving me the confidence to continue to grow as a figure skater, as well as a performer. I am so grateful I worked with these two, because it gave me my second wind in the art of performance in skating.

They showed me that you can learn something new every day.

“I always do full mobility with some kind of cardio to warm my body up and then, on ice I focus on edge work and Figures. Fun fact; I learned Figures as a professional show skater which I REALLY wished I learned as a competitive skater, because they improved my skating immensely.”

Did you participate in additional training?

“I am very athletic, however, if I could give my younger self some guidance, it would be to pick sports to help

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rather than confuse my body. Between rhythmic gymnastics and figure skating my muscles were confused for the majority of my competitive career.”

“Colin Grafton helped me (he saw me as both a Singles and Pairs skater) land a contract skating with Ian Beharry on Royal Caribbean ships, which then led me to working Pairs with Wesley Campbell in Sandra Bezic’s show ’Twas that Night at Busch Gardens.

Did you study dance or acting?

“Yes, at the George Brown College Theatre/Dance program. There, I learned the theory behind performance. I continue to learn as an artist to enhance my skating/acting skills. I also share everything I’ve learned with my students to release the untapped riches within them.”

What type of figure skating do you coach?

“Through my company Infinite Performance, I coach exclusively at Brampton Hill Skating Academy (BHSA). I am a choreographer, spin coach and an off-ice coach, specializing in flexibility, mindful techniques for stressful management and dance movement. BHSA has an all-Black, Indigenous and People of Colour (BIPOC) coaching staff, which is an anomaly in skating in Canada. All of us BIPOC coaches and athletes have experienced heavy discrimination and have been major targets of abuse in the sport. BHSA not only provides a chance for all BIPOC athletes to skate but to also see the representation that is

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FIGURE SKATER FITNESS

IN THE SPOTLIGHT

FALL 2022

HER GOALS How do you self-motivate?

“As a competitive figure skater, I had a lot of issues with perfection which took a huge toll on my training. If my skating wasn’t perfect, I would get angry very quickly and the entire day would be lost. It’s why I work with my skaters on mindful techniques for stress. On the flip side, whenever I skated or competed in front of an audience, I didn’t care if I messed up a jump or tripped, I just wanted to perform and take the audience with me on my journey.”

How do/did you continually improve your artistic side?

“Being surrounded by talented skaters, choreographers and casting directors improved my skating and artistry. At the beginning of my career, it was difficult because I am very stubborn. Once I put my ego aside it was easier for me to listen and learn without the fear of failure.”

What is your number one skating or coaching goal?

“To learn to just BE, meaning to be there for my skaters with no judgment. Of course, there are times when I or my skater gets frustrated and need to take a moment to regroup ourselves. Life can be challenging and sometimes we just need someone to listen to us without telling us what to do and to hold that space.”

How do you help your athletes achieve their goals?

“First, I have a chat with their main coaches about what the skater needs. Second, I speak to the skaters to find where their heads are at and how they want to get to where they need to be. Together we use Zoom meetings and journaling to write out their daily/weekly and monthly goals. Then, we attack each element or goal.”

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HER INJURY PREVENTION What training do/did you participate in to help prevent injury?

“Mobility, stability, flexibility and mediation is my go-to for consistency because it keeps any of my injuries at bay. Sometimes I may add resistance, cardio or weight training depending on what my body is needing or what my contract entails.”

Why is flexibility and stretching key in injury prevention?

“Flexibility is very important for training and to prevent injuries on the ice, however there is a difference between static stretching and dynamic.

Dynamic stretching is used for warm-up before ice time and static is best done at night before bed; when the muscles need time to recover. Alignment work in flexibility is important because it can prevent injuries in the future.”

What off-ice training for lifts, jumps and catches helps prevent injury?

“Warm up the small supportive muscles, as skaters tend to use the big muscle groups and forget about the connecting muscles which can lead to injury. I would begin with stabilization with eight minutes for abs and glutes, then warm up with ballet training and resistance band training for my feet, ankles and shoulders before applying the pressure of jumps or lifts.”

What has been the most physically challenging aspect for you?

“The Head Banger also known as the Bounce Spin. The first time I tried this trick was with Colin Grafton and his Pairs experience helped me figure out the body positioning and the timing of the landing. We made sure to communicate as we did the Bounce Spin to prevent anything dangerous happening. Sometimes I would wear a helmet. The most important thing was trust, communication and timing, once we got consistent with those three it was just another element.”

Photo by Anthony Fascione

needed in the sport. I also love that BHSA focuses on developing competitive athletes and focuses on kids who would love to branch into show skating and to work on the skills to become future coaches. It is truly a place for all to express themselves in a safe environment.”

How do you ensure you’re skating safely despite being physically and mental exhausted?

“I focused more on mindful meditation, focusing on breath work when I would get exhausted and speaking up when I needed to hydrate to reset my mind and body.

I stayed away from energy drinks, coffee or sugar, because they can take a massive toll on the body. Instead I would have little snacks like fruit or veggies and lots of water to give me consist fuel.”

Overtraining can cause foot blisters and bleeding. How do you prevent this? figureskaterfitnessmag.com

“I would ice my feet and soak them for hours when I would finish, but in the end I was back on the ice the next day, which if I let myself only focus on the pain then I would feel more pain, but if I meditated in the morning and focused on the task at hand then the pain wasn’t that bad. Once you understand how you work then it’s about managing your pain rather than letting it overwhelm you.”

As a coach, what steps do you take to keep your skaters safe and injury free?

“I work closely with a clinic, The Core, which has everything from massage, chiropractic, physio and so many more therapies that can be used. When I first meet a skater, we discuss how we can communicate if there is any physical, mental or 37

FIGURE SKATER FITNESS

IN THE SPOTLIGHT

FALL 2022

emotional pain. As they begin to train, I send them to The Core clinic to be assessed in case of any pain or injuries they may have and not be aware of. Once we have finish with the initial assessment, the skater is given a specific training program to start the healing or strengthening process.”

Intelligence (EI). EI is a great way to understand yourself and communicate to your coaches and parents when things get difficult. Also make sure you have a support system, such as talking to your coach, parents, mentor or even a therapist.”

HER MENTAL STRENGTH TRAINING

How can athletes ask for mental and emotional support?

“Through the years, I have learned about mental health, self-love and patience. Being mindful and using breath work can make positive mental shifts happen. I learned how to use my frustrations and turn them into healthy energy. When I wake up, I wiggle my toes and fingers, I inhale through my nose and exhale out my mouth, I place my hand on my belly button to notice if my breathing is shallow or deep. If it’s shallow, I deepen my breath by counting to three on the inhalation and out for three on the exhalation. I keep a room temperature glass or a bottle of water by my bed side and slowly drink it as I focus on slow deep breathing.”

What types of pep talks do you give yourself?

“Meditation and journaling are two ways I find inner peace. Internal conversations, like, pep talks over stimulate my mind which then, has the opposite effect. Journaling filters our whatever thoughts are in my head and the key is not to read it once I’ve written it, because the purpose is to clear my mind not to clutter it up again. After writing I sit somewhere quiet and practice mediating to bring complete stillness and awareness to my mind, body and soul. Some days it‘s a challenge, but it’s about the process. Trust the process.”

How do you tap into your mental strength when you are feeling sick or exhausted?

“Sometimes I dig deep and go to a place of gratitude for being given the opportunities in my life. Other times I go outside, put my feet in the grass or just take a moment in the outdoors and tell myself to take life second by second.

I let myself wind down by going into a Child’s Pose before bed.”

How can athletes protect their mental health and still compete or perform?

“One of the best ways for young athletes, especially in competition, is to educate themselves on Emotional 38

HER NUTRITION What does your everyday meal-planning look like?

“My breakfast is normally an egg or two, a side of berries and some oatmeal or cottage cheese. For lunch or dinner, I eat what my body needs, sometimes it’s a steak or a protein or just a massive mixed green salad with the olive oil/ lemon/balsamic vinaigrette. When life gets really busy, I make sure my fridge is stacked with healthy choices to snack on.”

What is the best energy-boosting food you always reach for?

“Medjool dates and avocado. Medjool dates give me the energy boost I need, plus they can strengthen the immune system and reduce inflammation in the body.

Avocados are an easy way to fuel the body because it is a healthy fat and helps keep you going longer.”

What is your comfort food?

“Plain two per cent yogurt and homemade photo chips.”

What nutrition advice do you share with other skaters?

My favourite element is the Biellmann Spin, because it took me a long time to get it to where I have it now.

I can get my head to touch my butt with a fully stretched free leg.

“If something works and keeps your body in an optimal shape, stick to it. If something isn’t working for you, reach out to your doctor for a referral to see a nutritionist. Our bodies change every seven years so don’t be afraid to try new foods.”

Photo by Anthony Fascione

How do/did you manage challenges?

“Successful athletes are the ones who ask for help. When you seek help from the right people you give yourself room to grow and develop into a stronger person. Don’t be afraid to reach out and if you are ignored, ask someone else until you get the support you need. From my own experience, it’s so hard to even reach out to someone, so if you want to start, On YouTube there is a channel called, School Of Life. Start there and see what happens.”

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FIGURE SKATER FITNESS

TRAIN THE MIND

FALL 2022

TRAIN THE MIND

knowledge and celebrate every short-term goal you accomplish to keep you motivated and ready for your next small or big step.

RECOGNIZE IMPOSTER SYNDROME Fact: athletes don’t always acknowledge their accomplishments accurately. As a perfectionist, you may focus on the mistakes you make and judge yourself for not being good enough. This type of thinking is Imposter Syndrome, when you see yourself as someone who is not as good or as competent as your coach or your skating friends or your family perceives you to be. You believe that you are right and that everyone else is just being nice.

But you’re not alone, Imposter Syndrome is very common and it tends to rear its ugly head when you find yourself in a place where you don’t feel you belong or deserve to be. This can occur when you receive praise for an accomplishment and instead of accepting it as your new reality, you tell yourself it’s not possible. This negative self-talk disguises itself as reality and you may find yourself validating the negative with past experiences of failure. Telling yourself these messages can feel weirdly comfortable or safe, because they focus on the past and keep you in a headspace you know.

Perspective is Reality When you decide to change your mind, it can put you on the right track to achieving your goals and improving your reality

by Rebekah Dixon

I

t can be overwhelming to set your goals for your season. But it you write them down or tell someone about them, it can help to make them real and it can help you be accountable. When you learn how to set your goals correctly, you will see results and trust the process. Here’s how to get started.

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CREATE A GOAL NUMBER LINE Setting realistic goals is key to starting your season off right. So begin by focusing on setting long-term goals, season goals and then, the short term, interim goals or steps you need to fulfill first to achieve them. When you use the Goal Number Line, it encourages you to ac-

Trying to achieve new goals is the unknown and can be scary, because you’ve never done it or achieved it before so you don’t know what the outcome will be. But when you don’t try and you don’t believe in your potential, you keep yourself small. Trying new things and failing is how you learn. And when you learn you succeed. So be patient and kind to your self. As you move through each learning phase, remember to acknowledge your efforts. Track every accomplishment big and small, because when you do, you’ll see your improvement.

BE CONSISTENT WITH TRACKING How you train in practice will be reflected in how you preform in competition. When setting goals for a competition, it is important to meet yourself where you are. Being consistent with your tracking will help this process. Track your jumps in your daily run-throughs. Keep it simple and note whether you land, fall or pop. Review the consistency tracker to keep your perspective accurate. Your tracking can be as simple as following the three steps noted below and charting them accordingly.

Step 1: List the jumps in order of the program across the top (J1-J6) Step 2: Evaluate each jump: L=land, F=fall, P=pop Step 3: Include the date you skated the program

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Date:

Eval:

J1

J2

J3

J4

J5

J6

L,F,P L,F,P L,F,P

SET CLEAR GOALS If you aren’t yet skating clean programs in practice, then it doesn’t make sense to set this as a performance goal. If you choose to include a jump in your program in competition that is 50 per cent or less consistent, then it is imperative that you set a goal that reflects this current skill level such as, I will rotate the double axel or I will make a strong attempt on the double axel. When your goals are specific and realistic, you will be content with the outcome and the competition performance will act like a springboard for success throughout the season.

Setting well-rounded goals that reflect all aspects of figure skating will also help to keep you on track.

Include jump, spin, presentation and skating skills goals. After the competition, reflect on whether you achieved each goal and note your answers as, yes or not yet. Each performance is teaching you how to compete and moving you closer to your long-term, season goals.

REFRAME THE NEGATIVE You have the power to shift negative thoughts with a positive reframe. It’ll take work and you’ll need lots of repetition, but with consistent practice you will get there.

Negative Self Perspective

Authentic Positive Message

I pop and circle on my jumps. I go for it every time.

I am afraid to try that.

I am brave.

There are too many skaters on the ice.

I enjoy skating with my competitors.

I am patient and I am exactly It is taking me too long to get where I am supposed to be in that jump. my skating journey.

I can’t land anything in my My spins are fast and well program. centered.

I am not good enough.

I did my best on the day.

I am afraid I will skate horrible.

I trust my training.

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FIGURE SKATER FITNESS

NUTRITION INSIDER

SPRING 2022

NUTRITION INSIDER

So take advantage of fall’s fresh vegetables and fruit. Because when you pair them with a lean protein, their immune-boosting antioxidant vitamins and complex carbohydrates will keep you energetic on the ice, while building and repairing muscles. And we can keep the meal prep process simple for you.

The quickest and easiest way to cook a meal packed with variety and avoid excess dishes is to assemble a sheet-pan meal. To prepare a sheet pan meal, place a protein food, like chicken or fish, in the middle of a baking sheet and surround it with an array of chopped and prepared vegetables. Drizzle some olive oil, sprinkle with spices, bake it in the oven and you’re done. Not only will it taste delicious, but you can cook more than one protein and veggie at a time. Have fun with the vegetables and mix and match your favourites, too. And if you are vegan or vegetarian, replace your lean protein with tofu. Then, all that’s left to do is eat one of the meals and save the second in a Tupperware container for a later lunch or dinner. Not surprisingly, these sheet pan meals are an absolute favourite for busy athletes.

SHEET PAN RAINBOW TROUT AND VEGGIES (OR TOFU!)

Prep Time: 10 minutes Cook Time: 30 minutes Total Time: 40 minutes Makes: 6 servings

Fall Fuel

Fall Fuel How to whip up one meal, two delicious ways

by Ashley Leone

As the leaves turn your life amps up with school, work and busy training schedules. You’re finessing new skills on the ice, maintaining top fitness levels for competition and 42

balancing the every day. It’s also time to double down on your skating nutrition goals by prioritizing energy boosting and fueling meals.

INGREDIENTS ½ red onion, coarsely chopped 1 medium sweet potato, peeled and chopped 1 cup Brussel sprouts, trimmed and halved (or broccoli florets) 1 medium yellow zucchini, sliced ¼ cauliflower head, chopped 2 garlic cloves, minced 3 tablespoons olive oil 3 rainbow trout fillets ¼ cup parsley, chopped Salt and pepper to taste INSTRUCTIONS 1 Preheat oven to 4250F 2 Place all ingredients except trout in a large bowl. Toss together.

3 Pour the vegetables onto a baking sheet. Cook for 10 minutes.

4 Remove the baking sheet from the oven. Add the rainbow trout to the pan.

5 Cook for an additional 20 minutes until vegetables are tender.

6 Once cooked, add chopped fresh herbs like parsley and dill to the pan and toss to combine.

figureskaterfitnessmag.com

VEGETARIAN SUBSTITUTION

Replace 3 rainbow trout fillets with 2 blocks of firm tofu.

Additional ingredients for vegetarian substation: 2 blocks of firm tofu ¼ cup soy sauce 2 tablespoons sesame oil 1 tablespoon honey 1 teaspoon rice vinegar Modified instructions for tofu vegetarian recipe option: 1 Remove the tofu from its packaging. Place the tofu blocks between two cutting boards with a paper towel on each side of the tofu to drain the excess moisture.

Leave for 20-30 minutes. Then, cut tofu in 1-inch-thick rectangular blocks and place it in a bowl for marinating.

2 To marinate tofu, pour ¼ cup of soy sauce (or tamari), 2 tablespoons of sesame oil, 1 tablespoon of honey and 1 teaspoon of rice vinegar in the bowl while you prepare the vegetables.

3 Toss the tofu pieces in a sprinkling of corn starch and place on the baking sheet. Cook as you would the fish but flip it halfway.

4

ontinue with the instructions as above. Tofu is cooked C when it browns.

TIPS TO ACE YOUR FALL MEALS Pair your meal with fruit-infused water Research shows that we drink flavoured beverages more freely than plain water. Boost hydration by drinking tasty, infused water.

Make infused water by adding cut up fruit like lemon or limes, cucumbers, and herbs like mint or basil to a large bottle of water. Let sit in the fridge for 1-2 hours before serving. Water will keep for up to two days when refrigerated.

Finish sweetly with grilled fruit lice peaches or pears in half, brush lightly with S olive oil and grill the cut side down for three minutes. Top with light whipped cream, frozen yogurt or a dairy-free frozen alternative. Serve immediately.

Fruit is a good source of vitamin C, which is great for the immune system and helps the body absorb iron.

Try other one-pan wonders xpand your one pan repertoire to the saucepan or E crockpot.

Yummy all-in-one saucepan and crockpot recipes include frittatas loaded with added vegetables and protein, gnocchi with tomatoes, rapini, and sausage, and vegetarian chilis.

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FIGURE SKATER FITNESS

STYLE

FALL 2022

STYLE

Ever feel like your skin looks one way when you go to sleep and another when you wake up? Well, we’ve got a solution for that

by Adriana Ermter

L 44

KEEP YOUR SCREEN SAVER ON

ost of us shower, bathe and, even, wash our M faces in water that is too hot. It feels particularly soothing after a hard and cold session on the ice and when it’s freezing and blustery outside. Still…

“Stop!” says Dr. Heather Rogers, a U.S-based M.D. “It is not good for your skin or the world we live in. All these steps dry out your skin and strip away your natural oils,” making you a candidate for a scaly and dry epidermis. Solution: Limit your shower time to once a day and after you’ve worked out. Keep the water temperature warm, not hot, and try to wash up in 15 minutes or less.

Fall and winter sun may play a good game of hide and seek, but you still need to cover exposed skin from head to toe in a broad spectrum SPF that protects you from it’s UVA (aging) and UVB (burning) rays. Solution: Take Health Canada’s advice and: Wear a lotion with an SPF of at least 15.

Read the label’s instructions and apply properly.

Apply your sunscreen 20 minutes before heading outside.

Sitting and/or working near a window requires sunscreen too.

Reapply often, especially if you are sweating.

AVOID ALLERGEN OUTCOMES

GET YOUR GLOW ON

Believe it or not, but allergies aren’t restricted to summertime, they can occur all year round. So if the words ragweed, dust and pollination have you running inside and locking the doors, know you’re not alone. According to Statistics Canada, 27.3 per cent of Canadians over the age of 12 have been diagnosed with allergies. And boy can they do a doozy on your skin with red patches, itchiness and irritation decreasing your skin barrier’s ability to function at full force, leaving you susceptible to rashes, acne, dryness and more. Solution: Apply a soothing, fragrance-free lotion containing ingredients like ant-itch colloidal oatmeal, antiinflammatory lavender and anti-redness vitamins C and E to your face and body.

Sweaty gym activities, intense ice training sessions, windy fall runs or bike rides and winter’s blazing sun glaring off the snow outside can all play havoc with your skin. So what may look healthy and flushed in the moment could result in dull, dry on the surface and oily underneath, worn out skin. But it’s a quick fix. The International Dermal Institute recommends removing dead skin cells and stimulating new ones with a face and/or body-exfoliating product. Just don’t mix and match. (Face exfoliator for face, body exfoliator for body.)

Solution: Before bedtime, after you’ve washed your skin with a cleanser, try lightly massaging a gentle scrub containing organic ingredients like salt or sugar across your face, once or twice a week. Then, rinse it off, apply your face lotion and hit the sheets.

BECOME A LABEL JUNKIE

PRODUCT SWAP: TO SUPPORT YOUR SKIN BARRIER.

in the bathroom.

Two-Faced et’s talk about your face…and maybe, even, your body. Because the skin on both is constantly reacting to things like the weather, sweat, hormones, allergies and more. So knowing what to do and why, can help keep your face (and body) looking and feeling good all the time. Especially as you move out of summer’s SPF-

TURN DOWN THE TEMPERATURE…

heavy mode and into fall and winter’s cooler, drier climates. Heck, if you live in Calgary it’ll probably be full on winter by the time Halloween arrives. Which means you need a little know-how and a healthy dose of insight and solid solutions right now.

Fluctuating temperatures indoors and outdoors mean your skin needs an extra hit of hydration to stay calm and stable. Moisture heroes that won’t leave you feeling greasy or looking shiny include: humectants like hyaluronic acid for optimum moisture absorption and retention; silk tree and horse chestnut extracts to smooth weariness into oblivion, while reducing dark circles and puffiness; and peptides to plump and soothe sensitive skin.

Solution: Read the labels on your face and body lotions before you buy. You may also want to rub in an extra layer of lotion before you hit the ice to help combat the frosty temperatures. Apply a lighter, layer of lotion before you participate in your off-ice training to minimize clogging your pores.

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Not all face and body products are intended for 365 days a year. They’re like your clothes; you wouldn’t wear a heavy wool sweater in summer or a tank top and no coat in winter. You need to mix things up to keep your skin in tip-top shape. Solution: Shelve your gel or foam cleansers and choose creamy or milk-based ones.

Shelve alcohol-based toners and choose moisture-infusing sprays and toners.

Shelve your nighttime lotion and choose a nighttime cream.

Shelve clay-based, sweat and oil-eliminating masks and choose hydrating ones fuelled with soothing and moisturizing ingredients like rose, aloe vera, honey and shea butter.

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FIGURE SKATER FITNESS

FALL 2022

SKATERS CORNER

Eight Steps For Self-Love Practicing self-love is an active choice and can help you appreciate your self and others.

Follow The Body Shop’s recommended eight steps for a better, happier you.

One: Raise your good vibrations Did you know that all living creatures create vibrations?

When our vibrations are low, we might feel down. When our vibrations are high, we’re in a good place. Experts state that even 15 minutes of positive vibrations can make us feel better and lift our spirits. The best way to do this? Get your blood pumping. Try listening to your favourite song and raise the volume all the way up!

Two: Switch off and tune in Before social media became a part of our lives, psychologists wrote about how the main barrier of our wellbeing was social comparison. It makes sense that the more time we spend on social media, the less self-esteem we have. Try switching off your socials and unfollowing accounts that make you feel like you’re not enough.

Three: Connect with nature There’s evidence that shows the more connection you have with nature, the better your health is. Serotonin levels spike and we feel better, lighter and clearer. Getting fresh air at a local park or your backyard for 15 minutes can improve your day.

Four: Accept yourself There is only one you in the world. Yet, it can be difficult to not compare your self to others and to have self-doubt.

But it’s important to learn how to be happy about your self. So focus on all the amazing qualities you possess instead of falling into negative self-critique. Try practising five positive affirmations today, like “I am enough.”

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ive: Say no F Setting up boundaries is an act of self-love. Saying no to people or situations isn’t about being tricky—it’s a commitment to your self to ensure that you benefit your self.

What does a healthy boundary look like? Try visualizing a gate around your self and who you want to let through it.

Six: Be grateful The act of feeling grateful is about expressing thanks for what we have and showing appreciation for who we are.

Making gratitude lists has proven to improve our general wellbeing and happiness, which inspires people to be more generous in all areas of our lives. Try listing 10 things, or people, that you’re feeling grateful for today.

Seven: Love one another We are all social creatures—a key difference between very happy people and less happy people comes down to good friendship. Check in on your friends and family at least once a week. By checking in on others, you are not only good to others but to yourself as well.

Eight: Spread the love Acts of kindness are proven to increase our sense of self and quality of life in a positive way. Research shows that being kind to others releases endorphins in our body.

Think of small acts of kindness that you can share with others, such as smiling at a stranger or holding the door open for someone.

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