Figure Skater Fitness - Winter 2023

A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING

VOLUME 9

ISSUE 1

WINTER 2023

FLEXAFIT WORKOUT

STRENGTHEN & STABILIZE YOUR HIP MUSCLES TO GAIN FLEXIBILITY

Use It!

Build Muscle Memory for Jumps & Spins

Create a positive work ethic

The ultimate starter kit for flu season

DO YOU HAVE ACHING ARCHES? We’ve got the fix…

JIMMY MA

Find out how this mesmerizing and hard-working member of Team USA skates the long game 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 Justin Kilian Patti Larkin Ashley Leone Sarah Lindsay David Merson Imone Mukhopadhyay Ally F. Walsh

EDITOR’S NOTE It’s 2023, a new year with unlimited potential! I always love that about January, it feels like a fresh start and a wonderful opportunity to be the best I can be.

That’s why this issue is loaded with inspiring people, like our cover Jimmy Ma. He is a talented young man with lots of potential for great success ahead. Plus, there are snackable playlists, books and insider info in our It List section, off-ice workouts, recipes to fuel you for powerful skating and so much more.

I’m also really excited to launch our brand new FLEXAFIT online skater skills tracking PORTAL. This will be an amazing way for skaters to stay accountable this year with their off-ice progress.

Make sure to visit flexafit.com to start tracking your skills this season!

And don’t forget to share a selfie and your workout playlist with me on Instagram with the hashtag #FigureSkaterFitnessPlaylist for your chance to be featured in the magazine.

See you on social. @figureskaterfitness @flexafit_by_signe_ronka

Sincerely!

Signe Photography by Christian Bonin

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

PRINTED IN CANADA

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FIGURE SKATER FITNESS

WINTER 2023

Table of Contents A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING

VOLUME 9

ISSUE 1

WINTER 2023

FLEXAFIT WORKOUT

STRENGTHEN & STABILIZE YOUR HIP MUSCLES TO GAIN FLEXIBILITY

Use It!

Build Muscle Memory for Jumps & Spins

Jimmy Ma Photography courtesy of Jimmy Ma

Create a positive work ethic

The ultimate starter kit for flu season

DO YOU HAVE ACHING ARCHES? We’ve got the fix…

JIMMY MA

Find out how this mesmerizing and hard-working member of Team USA skates the long game 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

How to Build Muscle Memory for Jumps and Spins Skill Drills

PAGE 14

FLEXAFIT WORKOUT

PAGE 25

Strengthen & stabilize your hip muscles to gain flexibility

INJURY PREVENTION

PAGE 26 PAGE 28

Why Strength Training Prevents Injury & Improves Performance Aching Arches

PAGE 30

IN THE SPOTLIGHT

PAGE 40

Find out how this mesmerizing and hard-working member of Team USA skates the long game

TRAIN THE MIND

You Can Create an Authentically Positive Work Ethic

PAGE 42

NUTRITION INSIDER

Eat Right for Muscle Memory

PAGE 44

STYLE

Do Care About Your Winter Sun Care

PAGE 46

SKATERS CORNER Be A-maze-ing!

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FIGURE SKATER FITNESS

THE IT LIST

WINTER 2023

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

1 Thanks to the long and cold winters in Finland, ice skating is an essential skill, that’s actually taught in all of the public schools, as part of their physical education curriculum. How lucky are those kids?!

2 Synchronized skating is gaining in popularity throughout the country.

According to synchronized skating coach Katariina Luotonen, Finns love it for its team spirit and showy style. Plus, top Finish skating teams like Marigold Ice Unity, which Luotonen was a member of, have been super successful competing around the world.

3 Did you know that almost every city in Finland boasts an indoor ice rink?

It’s true.

4 Here’s another fun fact: during the winter many figure skaters also train on long, natural ice paths through snow covered forests—Kotatieva Winter Leisure Park’s path in northern Finland is 500m long.

—Ally F. Walsh

USE IT Consider this your must-have winter survival kit of items to stay healthy all season long. Why? Because it is officially cold and flu season (gross!) and you need to be in tip-top, competition-ready-to-skate shape. With Nature’s Bounty Vitabeans gelatin-free and vegetarian formulas in “Energy,” “Immune” and “Multi+,” ($19.97 each, available online at www.well.ca), you’ll keep germs away while you get your daily dose of vitamin B12; vitamins C, D and zinc; and essential vitamins with zinc and iodine. Add in a nice hot

bath, fuelled with J.R. Watkin’s Menthol Camphor Bath Soak ($10.46, available online at www.well.ca), and not only will your muscles feel super relaxed, but you’ll also breathe easier too thanks to its botanical blend of eucalyptus and mint. And should you be feeling a little hot and achy, we’ve got you covered there, too, with BE KOOL Fever Gel Sheets and Hyland’s EarAche Drops ($5.29 and $17.19 respectively, both available at Shoppers Drug Mart).

—Adriana Ermter

SAY IT There is a popular fallacy that falling down is the mark of a poor skater. But the truth is that when one stops falling, he has probably stopped improving.

That’s what really makes great skating competitions.”

Finland

- Dick Button

READ IT Did you know that the Flying Camel was invented because “Voice of Figure Skating” commentator, Dick Button was trying to get out of the way of a cone on the ice? This fun fact and more can be discovered, along with silly anecdotes about the development of figure skating, in Button’s book, Push Dick’s Button: A Conversation on Skating from a Good Part of the Last Century and a Little Tomfoolery. A charming must-read, featuring skating greats and more, you’ll want to turn every single one of this book’s pages.

— AFW

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PLAN IT JANUARY 2023 9-15 21-23 23-29 FEBRUARY 2023

Canadian Championships U.S. Championships ISU European Figure Skating Championships

Oshawa, ON, Canada San Jose, CA, USA Espoo, Finland

7-12 27- March 5 MARCH 2023

ISU Four Continents Figure Skating Championships ISU World Junior Figure Skating Championships

Colorado Springs, USA Calgary, Canada

20-26 31- April 1

ISU World Figure Skating Championships World Synchro Championships

Saitama, Japan Lake Placid, NY, USA

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FITNESS

INSIDER

UNLIMITED ACCESS TO ALL* ONLINE CLASSES

flexafit.com/special-offers#pass

*-- membership classes with Signe NOT included

Practice makes perfect, particularly when your skills, exercises and drills build your muscle memory, along with your capacity to jump higher, spin faster and skate better. Find out how… figureskaterfitnessmag.com

FIGURE SKATER FITNESS

FITNESS INSIDER

WINTER 2023

completed as close to optimal as possible.While most people understand the concept of muscle memory, the more accurate term is motor learning, which is the neurological process where the brain stores information about the way a movement should be completed. Each skill is called a motor program or a movement pattern and can be trained to be more efficient and automatic over time. The process of motor learning is based on accurate repetitions practiced regularly. To ensure the body is creating the right motor program, it is important to understand how the body creates movement patterns. This process is completed in three different stages.

STEP 1: THE COGNITIVE STAGE

HOW TO BUILD MUSCLE MEMORY FOR JUMPS AND SPINS Three steps to learn and follow for practice-made-perfect moves on the ice

by Justin Kilian, PhD, CSCS

I

t is said that repetition is the mother of learning.

When we practice a skill repeatedly and complete the movement effortlessly, we like to call it muscle memory. The goal of practice is to develop this muscle memory so skills can be refined and completed during competition with the highest level of proficiency.

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The trick to making our practice work for us is to make every repetition count. You may have heard it said that practice makes perfect. However, if a skill is practiced incorrectly, the muscle memory will be flawed.

Therefore, saying that a perfect practice makes perfect, is a better method of training, where every rep is

For a younger or newer figure skater or one who is learning a new jump or spin, the first stage of motor learning is called the cognitive stage.

During this stage, there is a lot of focus required by the athlete. The concentration and effort required is quite high, so there should be minimum external distractions like music, other athletes or fans. The key to this phase is doing it right as many times as possible, which is where tools like harnesses can come in to assist the athlete as they successfully complete the drill with a little help.

Another method could be taking away the on-ice skill of skating and doing the jumps and spins off-ice so that the feel for rotation and landing can be developed in a condition that is a little bit easier. The key is to focus on optimal body positions and major technique considerations during the cognitive stage.

STEP 2: THE ASSOCIATIVE STAGE The next stage of motor learning is the associative stage, where there is a basic understanding of the skill that has already been developed during the cognitive stage. The focus moves from what the correct technique is to the best way to fine-tune that technique. The athlete should be coached with cues that help raise the level of skill expression to a higher level of performance. There might still be some variability in performance, but this is where coaches help by providing feedback and instruction that can be immediately implemented so that each rep gets progressively better. Even though confidence in the skill is higher, it is important

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not to rush into competition at this phase because there is still an ample amount of variability in the expression of the skill. Additionally, the pressure of competition can be a distraction from focus on the skill to focus on the event.

STEP 3: THE AUTONOMOUS STAGE The final stage of motor learning is the autonomous stage where the athlete can complete the spin or jump with relatively little conscious effort. While coaches can still help with perfecting the skill to enhance competition readiness, the athlete should also be more self-aware of the skill so they can reflect on their performance and self-adjust by making corrections without the same level of reliance on coaching as the previous two stages. At this level of proficiency, the figure skater should focus on incorporating the skill in a more complex context, such as taking the movement from an isolated skill and putting it into a sequence of jumps or spins or even a full routine. Once this level of mastery is developed, the athlete has the muscle memory to be able to compete with a higher probability of consistent success.

The stages of motor learning provide a good structure for figure skaters developing new skills.

It is important to remember that not everyone will progress through these stages at the same rate. Some athletes will need more time to develop their skills, so individualized training and coaching is vital. Another thing to remember is these stages are not always linear. There might be one training session when everything is clicking, and it looks like the autonomous stage. The next practice might require tactics more in line with the feedback that would fit better with the associative stage. There is no right or wrong rate of progression; the important thing is to remember the main goal of motor learning is to achieve quality reps that look as much like the perfect repetition as possible. Don’t just train a jump or a spin until you get it right, train it until you can’t get it wrong. While repetition is an important part of motor learning, we should prioritize the importance of quality before we get distracted by quantity. Motor learning is a rigorous process, but the reward is well worth the effort when you consistently land that new jump or spin and impress your friends, family, coaches and judges.

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FIGURE SKATER FITNESS

FITNESS INSIDER

FALL 2022

Applying exercises that support each movement required for your on-ice performances can be easily achieved. For example, if you are working on progressing your on-ice jumps you will need to perform at least one off-ice jumping exercise prior to stepping on the ice. The following six skills will help you assess and improve the effectiveness of your current off-ice training.

SKILL 1: JUMPING Supporting exercise: Single Leg Clock Jumps Why it works: Supports your ability to rotate and land in a controlled manner.

How it works: Start on your landing leg, jump vertically, rotate your body 90 degrees (in the direction you turn on the ice), and then land on the same leg. Land in a check-in position. Repeat this exercise until you return to the start position. For an extra challenge, repeat the exercise by rotating in the opposite direction and landing on your other (non-landing) leg.

When to do it: Prior to a jump-focused, on-ice session.

Frequency: Five repetitions, three days per week.

SKILL 2: SPINNING (LAY BACK SPIN) Supporting exercise: Physioball Extension Why it works: Supports your ability to lengthen and stretch the front side of your body in effort to fully extend during on-ice spin elements.

How it works: Sit on a physioball (appropriately sized matched to support your whole back), then walk your feet forward as the ball slides under your back with your body supported on the physioball. Reach your arms above your head, hold for five seconds and return to the starting position.

When to do it: After your body has completed a warmup, prior to a session focused on spins focused on extending/bending backwards.

Frequency: Five to 10 repetitions, three times per week.

SKILL DRILLS

Six off-ice exercises to support your on-ice skills and drills

by David Merson PT, DPT, ATC

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atching your off-ice exercises with figure-skating-specific elements is important for your overall performance and to prevent injury.

Movement-specific exercises for jumps, speed, spins, footwork, mobility, flexibility and agility are all important 12

components of your off-ice training program. So it only makes sense that the more your body understands each figure skating movement the better your on-ice performance will be.

SKILL 3: SPEED (QUICK PACE ON-ICE) Supporting exercise: Resistance Band Skater Hops Why it works: It supports your body through the performance of similar off-ice movements to improve your on-ice speed.

How it works: Place a light to medium resistance band around your waist, then perform a side- to-side hopping motion that simulates skating on the ice. Start by focusing on your side-to-side landing form first, then you can increase the speed of the exercise.

When to do it: During off-ice training or as a cardio warmup prior to stepping on the ice.

Frequency: Five times 20-second repetitions, three times per week.

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SKILL 4: AGILITY (FOOTWORK SEQUENCE) Supporting exercise: Ladder Drills Why it works: Practicing quick lower body movements off the ice will translate to quick on-ice motion, especially during your footwork sequence.

How it works: Using an agility-based exercise like horizontal ladders, place one foot inside one of the ladder rungs and move quickly, alternating your feet both inside and outside of each rung until you have rapidly walked or jumped to the end of the ladder.

When to do it: During off-ice sessions, three times per week.

Frequency: Repeat this drill three to five times.

SKILL 5: FLEXIBILITY (HAMSTRING FOCUS - BACK OF YOUR THIGH) Supporting exercise: Two components: Vibrating therapy device application and 90/90 Hamstring Stretch.

Why it works: Relaxation of the hamstring muscle group combined with short-hold lengthening stretches can produce an excellent range of motion/flexibility results.

How it works: Apply a vibrating therapy device to the back of your thigh for 30 seconds and then, lay flat on your back. Place your hands behind your knee and your leg towards your body. Stop when you feel a slight pull (not discomfort). Hold for five seconds and repeat five to 10 times.

When to do it: Prior to stepping on the ice.

Frequency: Three times per week.

SKILL 6: FLEXIBILITY (OVERHEAD SHOULDER MOBILITY PECTORAL MUSCLE GROUP) Supporting exercise: Two components: Vibrating therapy device application and resistance band mobility.

Why it works: Relaxation of the pectoral muscle group combined with light resistance band mobility will produce an excellent range of motion/flexibility results.

How it works: Apply a vibrating therapy device to your pectoral muscle for 30 seconds. Then, use a light resistance band to perform full continuous motion with your arm in an upward (shoulder is held in a 90-degree flexed position), forward position to a lengthened backward position--while maintaining the 90-degree flexed position.

When to do it: Prior to stepping on the ice.

Frequency: Perform three sets of 20 seconds each, three times per week.

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FITNESS INSIDER WORKOUTS

HIP STRENGTH HIP STRENGTH AND STRETCH POST-SEASON WORKOUT Use this workout to strengthen and stabilize your deep hip muscles and improve your general flexibility before next season.

CRAB WALK SQUATS First place an appropriate-strength loop resistance band above your knees. Lower yourself into a deep squat position with your feet shoulder distance apart, and step your right foot out as far as you can against the resistance of the band. Follow with your left foot to return your feet to shoulder distance apart. Keep stepping sideways for as far as your space allows and then go back with the other foot leading, still facing the same direction.

Reps 20-30 each direction

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FIGURE SKATER FITNESS

FITNESS INSIDER WORKOUTS

WINTER 2023

LANDING EXTENSION WITH THE BAND Place an appropriate-strength loop resistance band around your ankles.

Stand on one leg and press your knee forward over your toes. Lifting and squeezing from your glute muscles, extend your free leg behind you to the full extension of the resistance band. Bring the free leg back in towards your free leg and then extend again.

10-15 Reps each foot

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FIGURE SKATER FITNESS

FITNESS INSIDER WORKOUTS

WINTER 2023

FIRE HYDRANTS

CLAM SHELLS

Place an appropriate-strength loop resistance band around your knees. Start in a tabletop position with both hands and knees on the ground. Place your left hand behind your back so that only the right hand remains. Keeping the knee bent, press against the resistance band and lift the right leg off the ground until it is parallel with the ground. Slowly lower the knee back to the ground. For an added stability challenge, you can try this exercise with the knees on the domed side of a bosu ball and your hand on a yoga block.

Place an appropriate strength loop resistance band around both knees. Lay on your right side with your knees bent and elbow supporting your head. Your right elbow, shoulder, hip, and knee should form a parallel line with each other. The left leg should be stacked evenly on top of the right leg. Keeping your core engaged and maintaining a flat back, press against the resistance band and lift the left knee up as high as you can while maintaining a straight back. Slowly lower the knee back to touching the right knee and repeat.

20-30 reps each side

20-30 reps each side

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FIGURE SKATER FITNESS

FITNESS INSIDER WORKOUTS

WINTER 2023

COOL DOWN STRETCH

HIP FLEXOR STRETCH

QUAD STRETCH

Place your left foot forward with a bent knee into a forward lunge position and the right knee behind, either resting on the ground or on a bosu ball or block. Place your hands on your left knee and hold, feeling the stretch through the hamstring and hip flexor.

Sitting on the ground, with the left leg rotated forward and the right leg rotated backwards, bend both knees so they form 90 degree angles. You can place your right leg on a bosu ball or a block for a deeper stretch. With your palms flat on the ground supporting you, lean back until you find a suitable stretching position.

Hold for 1-2 minutes each side.

Hold for 1-2 minutes each side.

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FIGURE SKATER FITNESS

FITNESS INSIDER WORKOUTS

WINTER 2023

LAYDOWN Y-STAND STRETCH

IT BAND STRETCH

Lay down flat on your back.

Leave your left leg firmly on the ground, lift your right leg up into a Y position. You can use your hand or a strap to help lift the leg closer towards your head.

Place a strap or a loop resistance band around your right foot and then lay down flat on your back. Keeping your left leg pressing firmly into the ground, use the band to lift and pull your right leg across to the left side of your body, and hold when you find an appropriate stretch depth.

Hold for 2-3 minutes each side.

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Hold for 1-2 minutes each side.

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INJURY

PREVENTION Feeling pain should not be a part of any figure skaters’ program.

Follow our experts’ strength training tips and foot-first advice to stay healthy and strong all season long. figureskaterfitnessmag.com

FIGURE SKATER FITNESS

INJURY PREVENTION

WINTER 2023

ligament, tendon, bone and joints. While many others report stress fractures which are, like the above, another type of severe overuse-based injury to the bone. These occur due to a number of reasons. Some of these include weakness, overtraining and poor recovery. When the body cannot withstand training loads, muscles, joints and tissues become irritated or injured. Additionally, if muscles are weaker, they cannot produce as much power and cannot absorb shock as effectively. When muscles are not able to take up the load, this load is then shifted onto ligaments, bone and cartilage, causing injury.

With current advances in research and athletic development, strength and/or resistance training is consistently coming out on top as both protective against injury and beneficial to athletic performance.

TRENGTH PREVENTS S INJURY

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WHY STRENGTH TRAINING PREVENTS INJURY & IMPROVES PERFORMANCE Proper athletic development through strength and/or resistance training is key for your optimum health and to skate strong

by Imone Mukhopadhyay, M. Physio. Prac.

S

katers can land on the ice with the force of four to ten times their body weight, often in the span of milliseconds. Even without taking other elements into consideration, skaters might perform hundreds of such landings over a normal month of training.

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So it’s no wonder that the startling majority of skaters report multiple injuries throughout their skating career and training.

In fact, it is rumored that close to a quarter of all skaters report repetitive strain and sprain injuries to muscle,

Strength training involves gradually exposing our bodies to challenging loads over time. Your body is then given time to adapt and adjust to manage these stresses by developing stronger muscles, tendons and bones. Because of this higher capacity for load, you are less likely to become overworked and injured.

Strength or resistance training aims to improve the musculoskeletal system in different ways. A common misconception is that strength training only impacts the muscles. While it does build muscular strength, several other benefits include: I mproved joint health, Increased bone density, Positive effects on mental health and brain function, Improved metabolism and blood pressure, Improved strength and power in muscles and tendons, and Can be protective against some chronic conditions like cardiovascular disease, Type 2 diabetes and hypercholesterolaemia.

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STRENGTH IMPROVES

PERFORMANCE

Aside from helping to prevent avoidable injuries, strength training is critical in improving your performance on the ice. Strength training underpins power or plyometric performance and forms a basis for endurance. Stronger muscles can be trained to produce more power and endurance. figureskaterfitnessmag.com

Power and endurance are crucial aspects of a skater’s skillset. Power is how quickly and how forcefully you can contract specific muscles in certain ways. Endurance describes a skater’s stamina and how long muscles can continue to execute the right movements over time. Skaters require both qualities to perform jumps, stick their landings, display high-level step sequences and control complex spin elements over a program or training session.

As a skater you must be able to produce power and regulate your energy on the ice. When your muscles are primed to withstand the demands of skating, you can skate longer, jump higher, spin faster and recover quickly.

If you’re new to resistance training, it’s best to start small and slow so that you can build your tolerance to load steadily and avoid any injuries along the way.

A qualified professional such as a Physical Therapist or Strength and Conditioning Coach can help advise you on how to do this and organize your training around your goals.

Incorporating strength-based work into your routine can be as simple as implementing the key tips below: im for two to three strength-based workout sesA sions per week, Ensure these training sessions are planned with a minimum of one to two days apart for adequate recovery, Resistance training can include dumbbells, barbells, kettlebells, resistance bands or cables, Aim for each exercise to consist of three to four sets of five to 12 repetitions (depending on the individual), The resistance training should be adequate, so that you feel fatigued by the last repetition of a set, and Good recovery must involve a good sleep routine, healthy diet, drinking plenty of water and having strategies to manage or cope with stress.

As figure skating continues to emerge and grow as a sport, along with rapid progress in technical difficulty and quality, emphasis on supporting the health and safety of skaters is paramount. Strength training is an essential tool for all skaters of all levels and ages. It grants your body the ability to withstand the demands of figure skating without a hefty list of injuries. Strength training benefits the entire body and its systems, improving musculoskeletal, cardiovascular and mental health. It lays a strong foundation to develop more challenging skills and execute them to a high standard while allowing you to enjoy a healthy life.

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FIGURE SKATER FITNESS

INJURY PREVENTION

WINTER 2023

NEW BOOTS Regardless of the brand or style, new skating boots should be “broken in” slowly, but if that step is skipped or rushed, skaters can develop arch pain because the foot hasn’t acclimated to the new boots yet. When breaking in a new pair of skates, go back to the basics such as stroking, simple spins, and footwork while at the same time limiting excessive jumping the first few days of new boot wear. Trimming your training session down to no more than an hour the first few days can help stave off arch pain as well.

ILL-FITTING OR BROKEN-DOWN EQUIPMENT Boots that are too small or narrow can cause arch pain. If the arch of the boots are too tight, it can squeeze the foot causing arch pain. Also, if you and your skates have been through a training season and your arches are just now starting to cramp, chances are the boot has lost most of its support and your foot has become overworked. This scenario is quite common and one of the main reasons skaters develop arch pain. Contacting your skate fitting professional for a new boot evaluation is highly recommended.

WEAK FOOT MUSCLES OR FALLEN ARCHES Power, speed, balance, agility, and even boot comfort stem from strong foot and ankle muscles as well as good arch alignment. If the muscles are weak, or if the arches have fallen, (a.k.a: flat feet), not only has the athlete lost maximum foot function, the fallen arches can become irritated or even painful. Foot strengthening exercises like toe yoga and one footed balancing drills on a Bosu ball will activate and strengthen the muscles of the foot and ankle. In addition, skate orthotics can restore the foot to a more optional position so muscles can function more optimally. Orthotics also relieve stress on the arches of the foot, thereby decreasing or eliminating arch pain. Gentle dynamic arch stretches and rolling out the bottom of your foot with a massage ball as part of your on-ice warm up routine will help “wake up” the muscles of the foot further reducing arch cramping.

ACHING ARCHES Have you ever noticed that after a skate your feet, particularly their arches, are throbbing? Find out what causes this pain and how you can prevent and alleviate it

by Patti Larkin, C.O. (R.) C.Ped. Now that winter is here and training is in full swing, arch pain is the last thing any skater needs with competition season just around the corner. Arch and overall foot pain are your body’s way of telling you that there is something wrong and those pain signals can be potentially strong enough to disrupt training and inhibit performance.

It is important to note that if you have any discomfort,

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numbness, or pain that disrupts your training or continues after you’ve stopped training, it could be a sign that you have an injury and you may need to seek medical attention.

Ignoring the pain or delaying medical attention may only make the injuries worse and further prolong your return to the ice. While there are many factors that can contribute to arch pain, here are the top reasons skaters experience pain in their arches and how you can fix the problem.

ANKLE MOBILITY RESTRICTIONS If the ankle can’t move through its natural range of motion, it will “steal” that motion from the foot, thereby overstressing the arches in some skaters. Not only does good ankle mobility keep the foot well aligned and pain free, it also plays an important role in absorbing shock, improving agility and balance, and providing proprioception; our body’s ability to know where it is in space. Incorporating ankle mobility stretching and strengthening exercises into their off-ice training program is a must for all skaters.

OVER-TRAINING

DEHYDRATION

Arch and overall general foot pain can be a sign that you are overtraining and your feet are becoming overworked. Keep track of how many hours you train, what you are working on, and at what point the pain starts. Perhaps modify your training sessions a bit and see if that reduces the arch pain.

The body functions better when it is well hydrated, but unfortunately dehydration can cause arch cramps. Bring a large water bottle with you during training sessions to ensure you are staying well hydrated.

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FIGURE SKATER FITNESS

IN THE SPOTLIGHT

WINTER 2023

IN THE SPOTLIGHT

INTRODUCING JIMMY MA, THE PERFORMER The Queens, New York-born and now, Boston-based, Team USA skater has captured our hearts along with multiple medals and notoriety. This year alone, the mesmerizing and hard-working performer placed 6th at the 2022 US Championships, 5th at the 2022 US International Classic and 9th at the 2022 Skate Canada International competitions. So while he may ever so humbly proclaim to not be “one of the top senior men” in competitive figure skating, we disagree.

Because Jimmy Ma is skating the long game…

Photography courtesy of Jimmy Ma

by Adriana Ermter

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FIGURE SKATER FITNESS

IN THE SPOTLIGHT

WINTER 2023

I’m just a guy who really likes to compete and perform. I want to see how far I can push myself and I’m just too stubborn to retire.

HIS HISTORY Why did you decide to be a competitive figure skater?

“I’m not 100 per cent sure when I made the conscious decision to become a competitive figure skater, but out of all the activities I participated in growing up, it was the only thing that stuck with me.”

Tell us about your decisions to move for your training: “I moved from Queens and Hackensack two days after my 22nd birthday to Dallas, Texas. I was living and training there from the end of 2017 until September 2020, when I moved to Boston. This was a difficult decision. I was finally comfortable with my personal and professional life, but I knew that to grow as an athlete I needed to make the move.

Socially the move was a breeze, as I was moving with my new training mates, people I consider family. They pushed me to be a better athlete and person and I couldn’t be more excited to start a new chapter with them. Along the way I met new people who are genuinely great people, motivators and supporters.”

Where do you train now and who are your coaches?

“I train at the Skating Club of Boston in Massachusetts with coaches Olga Ganicheva and Aleksey Letov.

You’ve gained more traction as a competitive skater after your move, why?

“Miss Olga and Mr. Aleksey are the main reasons.

Their training style, along with their mentality and flexibility to work with my stubborn butt are what motivate me to be my best.”

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Describe your favourite skating moment: “Skate America 2021. I wasn’t even supposed to be there, but I was assigned to skate at the very last minute. For 10 days, the training was grueling and being able to put down a clean performance after Vincent Zhou, who is a Titan in our sport, really gave me the confidence to continue to strive for more.”

HIS TRAINING What training and drills do you currently perform on ice?

“Everything revolves around training runthroughs. After that I drill sections, until I’m blue in the face. If there’s one specific element that I can’t do consistently, then I drill it until I’m purple.”

What types of training and exercises do you currently work on off-ice?

“I love to jump rope. I think it is the best thing to do for conditioning. After that, it’s just a bunch of plyometric and strength training exercises.”

Do you have a go-to exercise or drill off and on the ice?

“Off-ice would be rotations to get the quick-twitch feeling and it gets me sweaty. My on-ice drills depend on the day. It can go from running footwork to doing jumps back to back or until I’m red in the face. The footwork is to work on my artistry and levels, and the jump drills are to work on my consistency.” figureskaterfitnessmag.com

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FIGURE SKATER FITNESS

IN THE SPOTLIGHT

WINTER 2023

How do you balance training, preparing for competition and getting enough rest?

“I try to be active in my personal life, whether it’s cooking, gaming, getting boba or food with my friends or visiting my best friend. It all gives me a nice mental break where I can have a nice recharge.”

What is your current choreography focus?

“Finding my love and passion for the sport again.

Don’t get me wrong I still love it, a lot, but I see these kids that I teach and every one of them has this burning desire in their eyes to skate and I kind of envy that. I know I’m not young and innocent like them anymore, but I’ve found new inspiration and motivation for me to keep pushing and I’m grateful for all of it.”

You’re skating to “Warriors” and “Clair de Lune,” how do you select your music?

“Warriors” was always in the back of my mind, but I didn’t know it could work. I brought it up to Benoit Richaud and he knew immediately. What he did was almost magic. “Clair de Lune” and “Volcano” (the second half of my free program) were more organic. I had a concept in mind and I shared it with Adam Blake. We choreographed a couple of eight counts for my choreo step-sequence before we even landed on Woodkid’s “Volcano.” When we did, we knew. I brought this concept to Nikolai Morozov in Miami and we worked around it. We choreographed around the piece to make me as comfortable as possible.

After that, we ran through every piece that could work with the finale and the choreography and when we landed on “Clair de Lune”, we knew it was the right choice.”

HIS GOALS & SELF-IMPROVEMENT Why is open communication with your coaches important for success?

even arguing. But when she puts her foot down I know I need to shut up and listen. Mr. Aleksey is more calculated and less emotional, so when we work it’s all business with a little bit of joking on the side. He is my rock. One thing that they both have in spades is that they respect me enough as an adult to make my own decisions and I respect them enough to know if something is brought up it deserves my consideration. This mutual respect has allowed us to communicate on a level I’ve never reached before with any of my other coaches.”

I don’t [continually improve and achieve my goals]; I can’t. The only thing I can control is my work ethic and how I respond to situations. Nothing is guaranteed.

What is your number one skating goal right now?

“To not fall, because those point deductions are hefty.”

How do you stay self-motivated?

“I just love doing what I do. And the support I receive from my camp is unsurpassed.”

How has your change in environment positively impacted your mindset?

“From Queens to Dallas to Boston, I realized there’s only one big thing that is consistent and that’s being a well-rounded person. It’s a vicious circle, so when I live a full life, it feeds my hunger to be a better athlete and vice versa.”

YOUR INJURY PREVENTION PLAN What training do you participate in to help prevent injury?

“Lots of eating and physical therapy. My off-ice and strength training programs also help.”

Why is flexibility and stretching key to prevent injuries?

“Stretching keeps the muscles loose and elastic so there’s less of a chance I’ll pull something. Loose muscles are more explosive, making jumps easier which means less falling which means my butt hurts less. I also cannot sleep without stretching, because it’s super uncomfortable.”

“With Miss Olga, she’s almost like a mother figure to me, so it consists of a lot of bickering or

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FIGURE SKATER FITNESS

IN THE SPOTLIGHT

WINTER 2023

THINGS YOU NEED TO KNOW ABOUT JIMMY MA Date of birth: October 11, 1995

Zodiac Signs: 1995 is the Wood Pig year in the Chinese Zodiac. October 11 is the sun-sign Libra in the North American Zodiac

Element that took you the longest to perfect: “Triple Loop. It’s still not even close to perfect, because... just no one likes Loop. Loop can forever have warm-sided pillows.”

Your all-time favourite short program: ““Swan Lake” or “Turn Down for What?”

“Swan Lake,” because it’s a far cry from what I normally do or what people expect me to do, but it was so refreshing to put my take on it. “Turn Down for What?” because it was just so much fun.”

Favourite flexibility stretch:

“8 years.”

Best ice rink you’ve ever skated:

Pets:

“The Skating Club of Boston. I mean, c’mon, the place looks like a country club. The ice is so well maintained, the atmosphere is amazing and clean bathrooms?! It’s just comfortable to be there.”

“My Shiba Inu, Winry. She is the love of my life. My little croissant.”

Your favourite skating element: “Triple Lutz. It’s easy, it’s breezy, it’s lemon squeezy.”

Number of attempts to master a quadruple jump:

Favourite social media platform: “Instagram, because I hate TikTok.”

Your age when you first started skating:

“Oh, it’s still not mastered yet. Quads will forever be that elusive dream that only a few extremely talented individuals can achieve anywhere close to mastery.”

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“My power.”

“Any exercise that can stretch my hip flexor or hamstring is king.”

Number of siblings: “One older sister, Niki. I genuinely forget her age. Does that make me a bad brother?”

Your best on-ice skill:

His Instagram handle and bio: @jimmy_mf_ma My sense of humor might hurt your feelings :) Professional nuisance Team USA

What he posts on Instagram: kating pics, obviously.

S Food shots.

Photos of Winry.

Travel moments.

Friend snaps.

Hobbies: Card magic is listed in his International Skating Union bio.

One word that describes you: “Annoying.”

Unpredictable Music: He skated to an Eminem medley at the 2017 U.S. Championships.

And yes, it included “Slim Shady!”

(You can watch it on YouTube.)

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FIGURE SKATER FITNESS

IN THE SPOTLIGHT

WINTER 2023

How do you train for spins and jumps to prevent injury?

“We work on explosiveness with a plethora of exercises and quickness with rotations.”

What precautionary steps do you take with your equipment to help prevent injury?

“I just make sure my boots and blades are dry, so that they don’t break down as easily. I break blades quite often, so I keep a couple of back-up blades on hand at all times.”

Nathan Chan has been dubbed The Jumper and Jason Brown, The Artist.

What would you choose as your skating moniker?

“The Performer.”

YOUR NUTRITION What is your favourite meal?

“Ramen. If you’ve had good ramen, you know why.”

YOUR MENTAL STRENGTH TRAINING How do you manage challenges, like not landing a jump or a spin properly?

“I just leave it. I try to not dwell on my mistakes and I trust my training.”

Do you give yourself pep talks before training or competitions?

“I don’t do well with pep talks. It’s a bit counter intuitive, but I work a lot better with negative emotions.”

Do you participate in professional mental training?

“I talk to my sports psychologist, Caroline Silby on a regular basis just to get things off my chest. A lot of times when talking it out, I find my answer.”

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What energy-boosting food do you always reach for?

“Coffee for energy, bananas to keep my electrolytes up and anything with peanut butter for protein.”

Do you have a comfort meal?

“Korean BBQ or any kind of Asian noodles. Misha [Mitrofanov] and I try to go on weekends or whenever we have the time and energy.”

What’s your best nutrition advice?

“Cook your own meals! You’ll know exactly what goes into your food and in turn, you’ll realize some things aren’t as bad for you as you thought and the other way around. It’ll be a lot more delicious, a lot more satisfying and most importantly, a lot cheaper.”

How much water do you drink at practice?

“As much as I can. I know I’ll cramp up from sweating and drinking so much coffee, so the water will balance that out.”

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FIGURE SKATER FITNESS

TRAIN THE MIND

WINTER 2023

TRAIN THE MIND

They have developed the habits that lead to greatness. Here are three key steps to get you started.

STEP ONE: DEVELOP HEALTHY HABITS Healthy habits are not always fun or easy to develop. For example, eating healthy, waking up early to train or creating a consistent visualization practice take time and effort before they become an automatic habit like brushing your teeth in the morning or drinking water when you’re thirsty. So it is normal to feel unmotivated to do these things. It is not that other athletes have more motivation than you, it’s that they have developed these behaviours ritualistically and now they have turned into habits that are part of their routine.

There’s a common theory that it takes 21 days of repeating the same behaviour over and over again to create a habit. That means that it will most likely take you three weeks of reminding yourself to work hard, to put in maximum effort and to visualize the positive outcome this will achieve before your new practice can become an automatic part of your routine.

When you start to see the results of your positive work ethic, you start to enjoy the process and your motivation grows. Connecting your positive work ethic to the accomplishment of your goals is where the magic happens.

You Can Create an Authentically Positive Work Ethic

Learn how to create new behaviours and healthy habits for a happier, harder working and more successful you

by Rebekah Dixon

T

alent and skill can only take an athlete so far.

What really divides the good from the great is their effort and the work they put in. However, it is not just about working harder. Learning to

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STEP TWO: SET GOAL TO STAY MOTIVATED Loving what you do and enjoying every moment you step out onto the ice is why you skate. And when you accomplish your skating goals, wow, the feeling is fantastic. You can use these feelings to further motivate yourself and to help you solidify an authentic and positive work ethic.

When you think about how much you love to skate and remember what it felt like when you accomplished your small, medium and big goals you’re creating a positive vibration inside your mind and body. Next, identify your new goals, such as mastering a jump, skating an incredible program, standing on the podium, winning a medal and qualifying for a competition. These goals are called external motivators. Then, tap into your past positive memories, remember them and feel the happy emotions they create. These existing, positive feelings can help you set and achieve your new goals.

work smarter is the key. Working smarter means engaging in healthy behaviours that contribute to a positive work ethic. For inspiration, look to athletes around you who are consistently accomplishing their goals. figureskaterfitnessmag.com

STEP THREE: KNOW WHAT YOU CAN CONTROL To accomplish your newly identified goals it is important to focus on what you can control. You can control how hard you work, what thoughts you focus on and how you perceive obstacles. On the other hand, you cannot control how your competitors skate or the judges scores. So aim to only focus only on you—what you can do, how you can react and what you can think and feel.

Next, create a plan to accomplish your goals. Think about what is important to you and discuss your options with your parents and/or coach. Write down your long-term goal and then, identify the smaller goals you must accomplish first. As you progress through the season, acknowledge and celebrate each and every small win on the way to the big win. This is a crucial step as it will help keep you on track, particularly when you struggle to stay focused on the long term. You must reward yourself by celebrating the micro-wins, so at the end of each day, write down three things you accomplished that you are proud of and/or grateful for. This action can teach your brain to focus on the good and can contribute to developing a positive work ethic.

A STRONG WORK ETHIC IS… ealthy behaviour put into habit, H A focus on what you can control, Long-term goals with a plan of action, Rewiring the brain to see the good, and Celebrating the micro-wins.

ACCORDING TO THE CANADIAN CENTRE FOR ETHICS IN SPORT: Many Canadians are thankful for sport! You might think this is a bizarre statement but sport ranks as the second most positive influence in the lives of youth, after family. As parents and caregivers, we seek out sport experiences that will teach our children positive life skills, and instill character traits to help them navigate their future.

Sport is an integral part of Canadian society and touches many of our lives beyond the obvious health and wellness benefits. Sport connects our communities, fosters a sense of belonging and provides opportunities for the pursuit of excellence. —www.cces.ca

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FIGURE SKATER FITNESS

NUTRITION INSIDER

SPRING 2022

NUTRITION INSIDER

memory is the theory that previously trained muscles are faster to regain strength and volume after not using them than muscles that were never trained. So, for example, if you return from a skating break, you will rebound more quickly as an experienced skater than if you were a beginner. Both references to muscle memory benefit from a healthy diet and specific nutrition strategies.

THREE NUTRIENTS TO HELP YOU REGAIN MUSCLE 1

PROTEIN

Choose protein-rich foods like eggs, tofu and chicken to build and repair muscle tissue. In fact, according to experts, protein needs are 50 to 175 per cent higher in athletes than in non-athletes. Aim for about 20 to 40 grams of protein every meal (or 0.25 g per kg of body weight). Youth and small athletes may need less protein.

However, all athletes benefit from evenly spacing the protein they eat every three to four hours throughout the day to maximize muscle synthesis.

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EAT RIGHT FOR MUSCLE MEMORY Three great foods to help you regain your muscles and to improve your skating skills

by Ashley Leone

A

s you skate through the heart of winter and the competition season, you are undoubtedly learning routines and developing new skills.

While nothing beats practice, good nutrition and sleep can also help support your muscle memory and performance.

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WHAT IS MUSCLE MEMORY For many, muscle memory refers to motor memory comeback-skills, like riding a bike. To achieve this muscle memory, you must practice a physical skill so frequently that it becomes habitual and does not require conscious thought.

According to exercise physiologists, however, muscle

CASEIN AND LEUCINE

To further amplify muscle building, there is some evidence that you may benefit from choosing casein-rich foods before bed and leucine-rich foods after exercise.

Casein is the protein found in dairy products. Leucine is an amino acid in foods like eggs, cottage cheese, lentils, salmon, beef, soybeans, and oats. Amino acids are the building blocks of protein. For example, choose Greek yogurt for your nighttime snack and an omelette after your Saturday morning practice to optimize muscle protein synthesis.

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MAGNESIUM

Most of us know that sleep is crucial to mental and physical health. Growth hormones and androgens are released in a deep sleep and help build and repair muscle.

Sleep quantity and quality can be a challenge for many athletes. Magnesium is a nutrient that is pegged to help support sound sleep.

Magnesium is potentially helpful for supporting normal circadian rhythms and sleep quality though there needs to be more research about supplementation. Even so, levelling up magnesium in your diet does not hurt. Good sources of magnesium include whole grains, nuts, leafy green vegetables and legumes. Include these foods at dinner to boost your pre-bedtime magnesium intake and support restful sleep.

figureskaterfitnessmag.com

THREE FOODS TO HELP YOU LEARN NEW SKATING SKILLS Nourishing your brain is instrumental to efficiently and effectively learning new skills. After all, the brain is incredibly metabolic, accounting for about 20 per cent of our resting energy needs while only making up an average of two per cent of our weight. Eat a balanced diet, meet your daily energy needs and focus on the following three nutrients to fully charge your brain power.

1

CARBOHYDRATES

The primary fuel for our brain is sugar. Research has shown that eating a carbohydrate-rich snack before completing a cognitive task helps recall and make new memories. For sport-specific skills, studies suggest that carbohydrate helps maintain skill performance when an athlete is tired, like at the end of a match or practice— combat fatigue during skating practice by ingesting a carbohydrate-rich snack part way through. Fruit, granola bars and chocolate milk are all excellent choices for an energy boost.

2

WATER AND FLUIDS

Proper hydration is an underappreciated cornerstone of nutrition for brain health. Dehydration is detrimental to learning and remembering new tasks. For example, a 2009 study on children from the journal Appetite found that 300 ml of water significantly improved recall in children. While a 2013 study in adults, also from Appetite, showed a 14 per cent improvement in reaction time in those who were hydrated. Make hydration a priority throughout the day, particularly around skating practices.

Simple, pure water is the key to elevating your ability to learn new skills.

3

OMEGA-3 FATTY ACIDS

Omega-3 fatty acids are crucial for optimal brain health.

Docosahexaenoic acid (or DHA) is a type of omega-3 fat that is the most plentiful omega-3 fatty acid in your brain. DHA is necessary for the healthy growth and function of nervous tissue. Insufficient dietary DHA can impair your attention and ability to manage your behaviour. Good sources of DHA include seaweed, poultry, eggs and fish like tuna and salmon.

IN A NUTSHELL… To support your figure skating efforts this winter be sure to eat enough, include protein regularly, choose carbohydraterich foods around exercise, hydrate regularly and include healthy foods rich in casein, leucine, omega-3 fat.

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FIGURE SKATER FITNESS

STYLE

WINTER 2023

STYLE

surgeon, assistant professor at the University of Toronto, co-director of the Non-Melanoma Skin Cancer clinic at Women’s College Hospital and founder and owner of his eponymous dermatology clinic in Toronto. “Unlike grass and dirt which absorb the sun’s rays, during the winter, light is scattered and then reflected back off of water, snow and ice, so it’s a double whammy of exposure for your skin.”

WHAT SUN DAMAGE REALLY LOOKS LIKE

Do Care About Your Winter Sun Care Why figure skaters, especially figure skaters, need to wear an SPF every single day, all year-round

by Adriana Ermter

Y

es, it’s winter outside and you mostly skate inside, but that doesn’t mean you can skimp on the sunscreen. Particularly when you’re a figure skater.

“People think because it’s cold outside that we don’t need to protect our skin from the sun,” explains Dr. Lisa Kellett, M.D., a dermatologist and founder of DLK Cosmetic Dermatology and Laser Clinic in Toronto. “But you can tan and burn in the winter. The sun’s UVA rays, can penetrate clouds and glass too.”

HOW THE SUN’S ULTRAVIOLET RAYS WORK IN THE WINTER Winter sun may be less intense than summer sun, but its UVA (think aging) and UVB (think burning) ultraviolet rays are always present. In fact, UVA radiation remains the same in any given location no matter what the season is, despite UVB radiation’s slight decrease during the cold 44

season. Their impact is sneaky too, as the crisp, cooler weather often makes the sun’s rays feel deceptively less intense particularly when the air’s temperatures can have you shivering beneath bundles of layers.

THE SUN AND THE FIGURE SKATER EQUATION One very real sunshine fact is that UVA and UVB rays reflect off ice, water and snow and then bounce back up onto your exposed skin. And if you’re not wearing an SPF, this can cause damage. Think about how frequently you are surrounded by ice, snow and water. It’s present when you leave the house and walk to your car, when you lace up to skate on a rink that has one small or many big windows and it’s in the park when you go for your daily run. “Anything the sun’s light can bounce off of it will,” affirms Dr. Nowell Solish, M.D., a dermatologic

You may never visibly burn during the winter, but just because you can’t see it doesn’t mean the damage isn’t happening and building with every year until it manifests into something you do not want. According to the Canadian Skin Cancer Foundation, skin cancer is the most common type of cancer for both women and men with more than 80,000 cases diagnosed in Canada each year—5,000 of which are melanoma, the deadliest form of skin cancer. Additionally, the Canadian Cancer Society estimated that in 2022, 4,900 men and 4,000 women would be diagnosed with melanoma skin cancer that would result in 1,200 deaths. “UVB damages skin cells and causes DNA mutations that can eventually lead to melanoma and other types of non-melanoma skin cancer,” affirms Dr. Julia Carroll, a board-certified dermatologist at Compass Dermatology in Toronto.

As dangerous as it is, Dr. Carroll says cancer isn’t the only consequence. The appearance of lines and wrinkles, sagging and leathering skin, freckles, discolouration and sunspots and even broken blood vessels are all a result of sun exposure. “UVA radiation makes up 95 per cent of ultraviolet radiation that makes it to the earth’s surface and damage from UVA results in a tan,” says Dr. Carroll. “It is the primary form of radiation used in a tanning bed and causes skin aging.

UVB ray exposure makes up only 5 per cent of the UV rays from the sun. It does not penetrate as deeply as UVA, but it too can cause significant damage to the top layers of the skin.”

WHY SUNSCREEN WORKS Sunscreen can help reduce and prevent this impact. As well, sunscreens like Sun Bum Moisturizing Sunscreen Lotion SPF 50 ($20.99, available online at www.well. ca) and Aveeno Protect and Hydrate Face and Body Sunscreen SPF 30 ($17.99, available at Shoppers Drug Mart) can replace daytime moisturizers, as many include hydrating ingredients such as glycerin, ceramides and water, to keep your skin soft, supple and smooth. “Just make sure your face is clean and that you apply a dimesized amount,” adds Dr. Solish. “The ingredients in your sunscreen need to be absorbed into your epidermis [the outer, top layer of your skin] to do their job.”

figureskaterfitnessmag.com

CHEMICAL VS PHYSICAL Choose a physical or a chemical sunscreen with a minimum of a SPF 30 with broad-spectrum coverage to protect your skin from both UVA and UVB rays.

“Technically, they’re all chemically-based formulations,” says Dr. Kellett. “The difference is how they work.”

Physical, sometimes referred to as mineral, sunscreens like Sun Bum Mineral SPF 30 Tinted Sunscreen Face Lotion ($25.99, available online at www.well.ca) consist of active ingredients, like zinc oxide or titanium dioxide and sit on top of the skin to create a physical barrier that blocks the sun’s rays at the surface and reflects them away from the skin. Mineral-based options are gentle and ideal for sensitive skin. Chemical sunscreens like Neutrogena Ultra Sheer Dry-Touch SPF 30 Sunscreen ($17.99, available at Shoppers Drug Mart) are typically mix-mastered with ingredients such as oxybenzone, avobenzone, octocrylene and octisalate and absorb the sun’s rays like a sponge before converting them into heat which is then released through the skin. Chemical sunscreens tend to work best for acne-prone skin, as their formulations are thinner and noncomedogenic.

Regardless of the formulation or the SPF number, no sunscreen increases the amount of time you can spend in the sun, rather they provide protection while you are exposed to the sun. “A sunscreen with a 60 SPF is not double the protection of one with a 30 SPF,” affirms Dr. Kellett. “The number is an indicator for how long it will take your skin to become red in the sun.” As for the best sunscreen you can buy and wear, “it’s the one you use every single day,” says Dr, Kellett.

HOW TO SCREEN SAFELY… ecently, chemical sunscreens have faced R criticism and have been said to have some adverse effects on the environment. More research overall is required, however, and studies are continuously being conducted about the impact of and even the possible absorption of certain sunscreen ingredients through the skin.

To date, Health Canada stands behind the safety of all chemical sunscreens on drugstore shelves that display a Drug Identification Number (DIN) and all mineral sunscreens listing a Natural Product Number (NPN). “The health risks of not wearing a sunscreen or wearing one that has not been approved by Health Canada far outweigh any other risk,” adds Dr. Solish. As for subbing out regular sunscreen products for newer SPF-infused facial powders, while a solid addition to your sunscreen regime, they are not strong enough to stand alone against the sun and are best paired with a broadspectrum sunscreen with a SPF 30.

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FIGURE SKATER FITNESS

WINTER 2023

SKATERS CORNER

Be A-maze-ing!

Skate your way through this fun, printable, Maze Puzzle by PrintActivities.com. By drawing the right lines from the beginning and through until the end of the maze, you will lead the figure skater towards a gold medal.

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