Figure Skater Fitness - WINTER 2022

A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING

VOLUME 8

ISSUE 1

WINTER 2022

Motor-skill Your Moves 3 essential drills for neuromuscular control, power & strength

ADULT FEET

WHAT YOU NEED TO KNOW

WHEN LESS IS MORE Understand the impact of muscle overuse

FLEXAFIT WORKOUT

EDEA Spinner Spins & Jumps + Flexibility

How to Eat For Headto-Toe Health

BRITTANY DE LAPEYRE Want to know more about the sport’s biomechanics, mental strength training and high performance (and stylish) workout wear? We did too, so we spoke with this former competitor, Varsity Head Coach and Founder and Creative Director of Candid Athletics to get her insider perspective…

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 Jacob Gallant Dr. Justin Kilian Patti Larkin David Merson Ashley Leone Maya Rourke Taylor Megan Smith

Happy New Year 2022!!!

Hope you all had a wonderful holiday season and are ready to get back into the swing of training. Winter training is usually the most exciting time, as most skaters have a busy season of competitions lined up.

In this issue, we have some very exciting things to share with you. The FLEXAFIT workout section is a brand new look on exercises using the EDEA spinner. You will be guided through a variation of spin and jump exercises.

Using the spinner is a great way to train elements on the floor for better control and precision of the movements.

Our Spotlight this issue is the amazing Brittany, who is not only a mother of three kids, but an amazing entrepreneur, who started a booming clothing business specific to figure skaters. Check out her story and gorgeous outfits. I personally own multiple collections from her brand and the comfort is unreal!

I am looking forward to this competition season and truly hope we are on the way back to a normal training season this year. I am so proud of all the skaters who have pushed through all the lockdowns and have not given up on their dreams. You got this, keep your head up and keep plowing on!

Happy Training,

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

PRINTED IN CANADA

figureskaterfitnessmag.com

3

FIGURE SKATER FITNESS

WINTER 2022

Table of Contents A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING

VOLUME 8

ISSUE 1

WINTER 2022

Motor-skill Your Moves 3 essential drills for neuromuscular control, power & strength

FLEXAFIT WORKOUT

ADULT FEET

WHAT YOU NEED TO KNOW

WHEN LESS IS MORE Understand the impact of muscle overuse

BRITTANY DE LAPEYRE

Photography by Christian Bonin

EDEA Spinner Spins & Jumps + Flexibility

How to Eat For Headto-Toe Health

BRITTANY DE LAPEYRE Want to know more about the sport’s biomechanics, mental strength training and high performance (and stylish) workout wear? We did too, so we spoke with this former competitor, Varsity Head Coach and Founder and Creative Director of Candid Athletics to get her insider perspective…

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

Three Low-impact Moves for High-impact Results Motor-skill Your Moves

PAGE 14

FLEXAFIT WORKOUT

EDEA Spinner Spins & Jumps + Flexibility

PAGE 25

INJURY PREVENTION

PAGE 26 PAGE 28

Adult Feet When Less is More

PAGE 30

IN THE SPOTLIGHT

Want to know more about the sport’s biomechanics, mental strength training and high performance (and stylish) workout wear? We did too, so we spoke with former competitor, Varsity Head Coach and Founder and Creative Director of Candid Athletics, Brittany de Lapeyre to get her insider perspective…

PAGE 40

TRAIN THE MIND

How to Train in the Moment

PAGE 42

NUTRITION INSIDER

Eat for Head-to-toe Health

PAGE 44

STYLE

#Youtime For Improved Facetime

PAGE 46

SKATERS CORNER Insta-Words

4

FIGURE SKATER FITNESS

WINTER 2022

THE IT LIST NEW! EXPERIENCE IT (ON ICE!) In this new section, we take you on a skating trip around the globe to learn fun facts about other countries and their connection to the sport and this issue is all about THAILAND…

Five things to know 1 D id you know that the small Southeast Asian country’s name, Thailand means: “land of the free?”

2 Living

in tropical Thailand can be steamy and hot, hot, hot. The country’s capital, Bangkok, is one of the world’s warmest cities with +28degree C weather. You won’t find any outdoor ice rinks here.

3 But you will find some pretty great skaters who know where to go. Thai champ, Charissa Tansomboon, has spent many hours at the Imperial World Ice Skating rink (IWIS) and has the hardware to prove it. She’s a 2005 Thai National Platinum medalist and a two-season Junior Grand Prix competitor.

4 A dditionally, the National ice skating team trains indoors at the (IWIS) rink. Olympic in size, this icy surface lives on the rooftop of one of Bangkok’s most popular shopping centers, the Imperial World Samrong.

5 G etting to know your fellow skaters requires learning a new language…or 71, because that’s how many there are to choose from in Thailand. Thai is the most common though and comes with a 76-letter alphabet, including 44 consonants, 32 vowels and 5 tones. So like figure skating, it takes practice to perfect.

—Maya Rourke 6

THE IT LIST

READ IT

REMOVE IT We’re all about wearing black mascara (always) and colourful lipstick (sometimes) both on and off the ice. But there are days (mostly nights) when we’re so tired we just want to fall into bed without washing any of it off. According to the Dermatology Association of Canada though, tucking in without first washing your face can lead to skin irritations, acne and a build up of grime and dirt. Reaching for Garnier’s SkinActive Micellar Cleansing Water All-in-One with Vitamin C and Micellar Cleansing Eco Pads ($10.49 each, available at drugstores), can help to remove your makeup, excess oil and the day’s gunk with a couple of easy swipes across your face. All you’ll be left with afterwards is clean and bright skin.

—Adriana Ermter

SAY IT

Have you read an autobiography lately? Karen Chen’s is definitely a pageturner. The figure skating icon and U.S. National Champion’s new book, Finding the Edge; My Life on the Ice by Karen Chen (available at amazon.ca $21.77), reveals everything you thought you knew and tons that you didn’t know about this inspiring athlete.

Not only is she the daughter of Taiwanese U.S. immigrants, Chen started skating when she was 5 years old and won the U.S. National Championships gold medal when she was just 17. Pretty incredible for sure, but as Chen writes, her path to success wasn’t without its fair share of obstacles. Want to find out more? Pick up a copy and start reading. We promise it’s a book you’ll curl up with this season.

— MR

“I wanted to show people that if you

work hard, never give up, and believe in yourself, you can achieve success.”

- Karen Chen

PLAN IT JANUARY 2022 3-9 2022 U.S. Championships – Nashville, USA 6-13 2022 Canadian Tire National Skating Championships – Ottawa, Canada 10-16 2022 European Championships – Tallin, Estonia 18-23 2022 Four Continents Figure Skating Championships – Tallinn, Estonia FEBRUARY 2022 4 – 20 25-27 MARCH 2022

2022 Olympic Winter Games – Beijing, China 2022 Skate Canada Synchronized Skating Championships – Calgary, Canada

7-13 21-27

World Junior Championships – Sofia, Bulgaria World Championships – Montpellier, France

figureskaterfitnessmag.com

7

FITNESS

INSIDER

It’s the in-season, when your sport-specific training kicks into high gear.

Get your body and elements in tip-top form with our experts’ low-impact exercises and essential strength and conditioning drills to improve your neuromuscular control, power, strength and, of course, your results. figureskaterfitnessmag.com

FIGURE SKATER FITNESS

WINTER 2022

THREE LOW-IMPACT MOVES FOR HIGH-IMPACT RESULTS How to maximize your output and success with low-impact exercises

by David Merson PT, DPT, ATC

M

aximize your low-impact exercises to achieve the best results possible. Low-impact exercises are movements that will prepare your body for figure skating movements, such as jumps and a higher frequency of program performance while minimizing impact on your body. These types of exercises focus on activating your muscles, the ability to turn your muscles on, to create increased stability with all of your figure skating elements and ensure your body is symmetrical to prevent injury and to create the best success outcomes.Every figure skater 10

wants to have and needs to have a strong foundation for jump landing, footwork execution and much more.

By performing low-impact exercises, you will develop a deeper understanding about how your body moves as you learn how to move your body more efficiently and effectively. By trusting the process and trusting yourself, you can execute low-impact exercises with improved form, which ultimately can help to enhance your figure skating performance. Add these low-impact exercises to your warm-up routine to reap the high-impact results.

FITNESS INSIDER

Low-impact exercises that focus on excellent form, symmetry and efficient muscle function can keep your body functioning optimally all season long.

THREE LOW-IMPACT EXERCISES EXERCISE 1: GLUTEAL BRIDGES Targeted muscles: Gluteal muscles Why you need to activate these muscles: The gluteal muscle group needs to turn on and off quickly during all figure skating activity.

For example, engaging the gluteus medius muscle on your landings will provide your landing leg stability, while maintaining the alignment in your knee and ankle.

Additionally, activating this muscle will help keep your opposite hip aligned with the hip of your landing leg. This will not only help you land your jumps, but can also make each land look and feel stronger which may contribute to the quality of your overall execution.

EXERCISE 2: ANTERIOR REACH

EXERCISE 3: SIDE (LATERAL) PLANK

Targeted muscles: All lower extremity muscles

Targeted muscles: Core and gluteal muscles

Why you need to activate these muscles:

Why you need to activate these muscles:

They can help increase your balancing capabilities, while simulating figure-skating specific movements, like a spiral.

Your ability to activate your core and hip muscles are important for your posture both on and off the ice, as well as to control your jump landings and to help prevent injury

Additionally, by reaching forward while performing a single-leg balance exercise can challenge your stability and prepare your body for any on-ice balance moves.

Over time and with regular practice, challenging your balance with this type of low-impact movement can help you achieve better onice results.

How to perform the exercise: Lay on your back on a comfortable surface like a yoga mat. Bend both knees at a 90-degree angle while keeping your heels on the ground. Squeeze your gluteal muscle group and lift your hips up and into a neutral position. Hold your body in this position for one to five seconds. Slowly and with controlled movement, lower your hips down to the ground. Repeat this process for three sets of 15-20 repetitions for a minimum of four times per week.

figureskaterfitnessmag.com

How to perform the exercise: Stand on one leg and bend forward at the hips while reaching forward with both hands. Hold your opposite leg up simulating a figure skating spiral. Hold the position for two to10 seconds. Repeat this move 10 times with each leg for a minimum of four times per week.

How to perform the exercise: Lay on your side on a comfortable surface like a yoga mat. With your body is a neutral position so that your ears, the tips of your shoulders and the side of the your hips, knees and ankles are all in a straight line. Use the elbow closest to the ground to support your upper body while your ankles support your lower body as you lift your hips off the ground. Once your hips are lifted and off the ground, stretch out to create a straight line from your head to your belly button to your legs.

Hold this position for 10 to 30 seconds. Repeat the exercise five times on both your right and left sides, a minimum of four times per week.

11

FIGURE SKATER FITNESS

WINTER 2022

MOTOR-SKILL YOUR MOVES Three essential strength and conditioning drills for neuromuscular control, power and strength

by Justin Kilian, PhD

A

s a complement to on-ice training, strength and conditioning drills are essential for optimizing figure skater’s performance. While the importance of technical training on the ice cannot be understated, sport-specific skill expression is supported with foundational biomotor abilities that can be targeted with the right strength and conditioning drills. These biomotor abilities include things like strength, power and neuromuscular control. Tapping into off-ice strength and conditioning drills can expose you to forces greater than the ones experienced during skating, which can push your body to adapt and establish a new baseline of physical readiness. And when your baseline increases, your peak performance can improve. This can help you to become stronger and more powerful with elevated speed and jumping skills. Here are the three major categories you can focus on in your off-ice training.

12

1. SQUATS = STRENGTH The barbell back squat is a fundamental movement pattern that emphasizes the muscles of the hips and knees, which are important for skills like skating and jumping.

Additionally, there is a great deal of core control and dynamic stability that enhances whole-body coordination, making the barbell back squat the foundation of many programs designed to increase strength.

What you need to know Strength is the foundational biomotor ability that other skills, like power, are built on. An athlete that does not train for strength misses out on many neuromuscular adaptations that improve performance by making the body more efficient and effective at sport-specific movements. When performing this exercise, proper technique, most importantly keeping the bar path

FITNESS INSIDER

vertical in line with the middle of the foot is important.

Additionally, make sure your knees track in line with your toes, as opposed to caving in towards each other.

towards height and less towards stabilization. Even more importantly, if you have a more neuromuscular control you will have smoother landings.

Add it to your routine Perform this exercise two days per week for four to six weeks, then progress to three days per week.

Complete three sets of eight repetitions (reps) at an intensity light enough to allow another two to three reps to be completed.

The intensity of training should increase a small amount from one session to the next, but a third day of training can be added once a new personal record is not achieved in each training session.

Add it to your routine P lan for three days a week, but more is also fine as this drill is low impact and not very fatiguing.

The Single-leg Landing Drill requires a small hop about four to six inches in the air or off a four to six-inch platform. The landing should be well-balanced on one leg with a slight bend in the hips and knees. The leg not being used for support should be extended out behind you.

The key to this drill is control. Ideally, minimal movement should happen after you land. If there are excessive arm or leg movements, consider a smaller jump to start.

Each jump should be held for a duration of one to two seconds before resetting and beginning the next rep. A total of two sets with 20 reps per leg should be completed, switching back and forth between legs.

2. BOX JUMPS = POWER Box jumps are a good way to increase your power during explosive movements while decreasing the impact. The landing mechanics of a jump are harder and require more control than the take off, so landing on the box reduces the amount of time the body spends in the down phase before landing, thus reducing impact while emphasizing the training stimulus.

What you need to know While strength is a good foundation, power is the biomotor ability to generate forces rapidly, which is exactly what happens during jumps on the ice. An increase in power will improve skating speed and jump height.

Add it to your routine Focus on a frequency of two days per week..

On each training day, complete five sets of 5 reps with about 5 seconds of rest between reps and about three minutes of rest between sets. Any jumping drills should maximize recovery so that fatigue is minimized.

The intensity should be maximum effort, but don’t focus on how high you jump. Instead, focus on putting maximum force into the ground.

3. SINGLE-LEG LANDING DRILL = NEUROMUSCULAR CONTROL Neuromuscular control is the fine-tuned ability to control expressions of strength and power. A figure skater requires neuromuscular control during every point of their routine. Even just the simple act of balancing on skates requires a greater amount of precise control compared to standing in shoes. A lack of neuromuscular control is like trying to stick a landing on a soft surface like sand.

What you need to know With more neuromuscular control, the strength and power generated during jumps will be more directed figureskaterfitnessmag.com

You can complete all three types of exercises on the same day, simply perform the neuromuscular control ones first, followed by the power-based movements and then the strength one. Practicing each movement on separate days is also acceptable. Just know that the same exercise and drill should not be performed two or more days in a row, as your body needs at least 24 hours to recover. As you progress, you can add similar exercises to your program by seeking out a qualified sports performance coach to help you develop a comprehensive strength, power and neuromuscular training program.

WORKOUT WORDS & WHAT THEY REALLY MEANT R ep: The completion of a single attempt at a lift or exercise S et: A cluster of reps completed continuously without rest.

I ntensity: The overall effort required to complete an exercise; often based on the load or amount of weight being lifted but can also include a percentage of maximal effort.

V olume: The total amount of work being done.

Volume can be calculated by multiplying the number of sets times the number of reps for each exercise.

F requency: How often training takes place.

Usually, based on the number of training sessions per week.

P ersonal Record (PR): Also known as a personal best, the maximal amount of load lifted for an individual on a certain exercise.

13

WORKOUT

EDEA SPINNER SPINS & JUMPS + FLEXIBILITY We are so excited to share with you some brand new workouts to the magazine using the EDEA spinner! Make sure you always have a safe surface to practice with the spinner. We have included exercises for some common spins and jumps for you to try out at home or at the rink. We have also included our favourite hip stretches and progressions for splits.

figureskaterfitnessmag.com

FITNESS INSIDER WORKOUTS

SPINS

Spins on the spinner are a great way to practice balance and control for on-ice execution.

BACKSPIN Start on the spinner with the free leg tapping out to the side and check position with the upper body. Slowly initiate the turn into a h position.

Once balanced, pull in to complete the backspin. Step off the spinner to finish the landing position. For beginner spinners, take the push off slower to gain control first.

3

figureskaterfitnessmag.com

1

4

2

5

15

FIGURE SKATER FITNESS

WINTER 2022

SIT SPIN Start in a slightly leaning forward position to simulate the entry of the sit spin. Lightly push off to enter the sit position. Once the position is hit, try to work on getting lower and adding more speed. Finish in landing position. Tip: try to tap the toe down every ¼ turn to help balance first.

1

4

16

2

5

3

6

FITNESS INSIDER WORKOUTS

CAMEL SPIN Start in a slightly leaning forward position to initiate the spin. Hold arm in front at first to check the skating side.

Lift up into a camel spin once you find the balance. Exit into landing position.

Tip for beginners: try starting in a lower camel position to find balance first.

1

2

3

figureskaterfitnessmag.com

17

FIGURE SKATER FITNESS

WINTER 2022

JUMPS Jumps on the spinner are a great way to practice the pivoting motions of the jumps on the floor for take offs.

SALCHOW Start with the take off foot on the spinner. Complete the three turn with a half turn to lift off away from the take off. Complete the single or double off the spinner depending on your skill level.

1

2

3

FLIP Start the flip with the picking foot on the spinner. Initiate the draw in phase and continue with the pivot up into the jump, completing either single or double.

1

18

2

3

4

FITNESS INSIDER WORKOUTS

4

5

5

figureskaterfitnessmag.com

6

6

7

7

8

8

9

19

FIGURE SKATER FITNESS

WINTER 2022

FLEXIBILITY Practicing flexibility is an essential part of a figure skater’s training.

Here are a few samples of great hip and splits stretches.

HIP STRETCHES

1

PIGEON Start with one leg bent in front at either 90 degrees or slightly under 90 depending on your flexibility. Make sure the back leg is straight and the hips are square to the ground.

Hold the stretch for 1-2 min per side for 3 sets.

2

20

FITNESS INSIDER WORKOUTS

SEATED HIP STRETCH Sitting on the floor, bend one leg up, placing the heel just above the knee. If you feel the stretch there, hold it. If not, continue moving your body down towards the ground keeping the back straight.

Hold for 1-2 min for 3 sets.

1

2

figureskaterfitnessmag.com

21

FIGURE SKATER FITNESS

WINTER 2022

FROG STRETCH Lying face down, split the legs into frog position with the knees at 90 degrees.

Slowly move back and forth from this position to feel the stretch with movement.

Do this for 1-2 min for 3 sets.

1

2

22

FITNESS INSIDER WORKOUTS

SPLITS Achieving a full split is not only a proud accomplishment for most figure skaters, but it also is a great exercise to practice to help improve the beautiful field movements we need to perform on the ice. Try this split progression at home.

1

Start with a light hamstring stretch and then progressing deeping moving the back and head down towards the floor for 1-2 min. From there, glide forward into a hip flexor stretch for 1-2 min. Once warmed up, ease your way down into the splits for 1-2 min. If you cannot go all the way down, make sure to use blocks for assistance to hold the positions longer more comfortably.

2

4

3

5

figureskaterfitnessmag.com

23

Are you struggling landing your jumps?

Is your coach telling you to improve your flexibility?

Do you feel tired after run-throughs?

Are you lacking motivation?

SPORT SPECIFIC PERSONAL TRAINING We help skaters achieve their goals - be it landing your first triple, double or single jump, perfectly executing a layback or biellmann spin, or having a stamina to get through your program without feeling exhausted.

Sign up now - book@flexafit.com All our FLEXAFIT Certified trainers have figure skating backgrounds!

INJURY

PREVENTION Understanding adult feet and knowing when your muscles need a break is key to your overall physical health and longevity on the ice.

Discover more here… figureskaterfitnessmag.com

FIGURE SKATER FITNESS

WINTER 2022

ADULT FEET

Whether your feet are a size seven or 10 or you’re 16 or 25 years old, understanding your feet (and when they’re fully grown) can help prevent injury

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

D

id you know that one quarter of the bones in your body are located in your foot? How about the fact that you will walk approximately 100,000 miles over the course of your lifetime? It’s no wonder that as we age our feet incur so many problems.

The feet bear the workload of the body and are respon26

sible for our movement, our balance, absorbing shock and, of course, contribute to the success of our skating.

Although we cannot stop the aging process, we can spend time learning more about self-foot care in order to prevent and reduce any issues in the future.

INJURY PREVENTION

UNDERSTANDING THE ADULT FOOT

4 Have realistic expectations about how long your

By the time a female turns 13 years old and a male turns 16, the foot has achieved 99 per cent of its adult size. A good rule of thumb to tell if your feet have stopped growing is whether or not your shoe size has changed in the last 12 to 18 months. So if you’ve gone through a fairly large growth spurt and haven’t had to change your shoe size, know your feet have most likely pretty stopped growing and can be considered adult size.

skating boots should last. High-quality skates are an investment and purchasing equipment that can withstand the test of time makes good sense. However, when it comes to boots, stiffer isn’t always better. In fact, if the boots are too stiff they can limit proper joint mobility, thereby increasing the risk of injury as the boots may take a long time to break in. Know that trying to save money by buying boots that will last longer, can actually cost more in the long run.

MAINTAINING HAPPY AND HEALTHY FEET

5 Replace aging boots if you experience foot pain

As we grow older, our feet age and problems can arise as a result. Feet both widen and lengthen over time and we can lose joint mobility. Our bones thin and the fat pads that provide cushion under the balls of our feet and heels reduce, thereby increasing stress and strain.

Here is a list of things that all skaters, regardless of age, can do to help offset increased risks of potential foot problems.

during practice. Chances are your boots have lost the support your foot needs and replacing your equipment may fix the problem. Consult your skate-fitting professional for a full evaluation to ensure that it’s time for a boot replacement. However, if you still experience pain with the new boots or have pain outside of practice time, consult your doctor.

1 All skaters, regardless of age or ability, can suf-

fer from corns, calluses or heel bumps during their skating career. These skin issues are indications that your foot is experiencing some sort of trauma, whether it’s from shoe or skate wear. Addressing these problems with a podiatrist before they become irritated or painful is encouraged.

2 Keep your toenails trimmed and wear shoes and

skates with toe box room so that your feet aren’t cramped. If not, you may suffer from ingrown toenails (where the nail bed grows into the skin), as a result of your toes being crowded in the toe box.

Ingrown toenails typically occur on the big toe and the pain can be severe enough that you may not be able to wear your skates until the problem is resolved. Should this occur, consult your doctor for a solution.

3 Tight calf muscles are the number one under-

lying contributor to foot and ankle problems. Calf muscles are attached to the heel via the Achilles tendon and control motion at the ankle. If your calf muscles are too tight, the ankle won’t have enough mobility (dorsiflexion), causing the foot’s other joints, which are not designed to withstand excessive motion to compensate for the lack of mobility. Over time, this can lead to foot problems such as fallen arches, plantar fasciitis, tendonitis and a host of other conditions. Instituting a good foot and ankle exercise routine that incorporates ankle stretching is a must for all skaters so as to minimize the risk of potential injury.

figureskaterfitnessmag.com

6 Wear proper athletic shoes during off-ice or dry-

land training. Shoes lacking proper support do not provide the stability skaters require for off-ice training. Visiting an athletic shoe store and consulting a professional will help you find the correct athletic footwear based on your feet and their individual dynamics.

7 Lastly, don’t be afraid to see a foot doctor. If you

have any pain in your feet, especially when off the ice, schedule an appointment with a podiatrist.

Even better, schedule an appointment with a podiatrist as part of your proactive injury prevention plan. This will ensure your individual foot dynamics have been properly and thoroughly evaluated, plus the experts can recommend additional services that can help prevent injury.

FOOT FACTS 1

ost people with a longer second toe in M actuality have a short first toe. The longer second toe is the right length with the first toe coming up short.

our feet grow and expand throughout the 2 Y day and are at their largest by the time you crawl into bed and turn out the lights.

3 T here are over 250,000 sweat glands in your feet.

27

FIGURE SKATER FITNESS

WINTER 2022

When Less is MORE Understanding the impact of muscle overuse so that you can treat current injuries and prevent new ones

by Jacob Gallant, BSc, RMT, CAT (PC)

E

ver heard the saying: less is more? Guess what? It even applies to figure skaters, particularly during the sport-specific training phase when using your muscles purposefully and efficiently for proper execution to prevent muscle overuse and potential injury is key.

Muscle overuse happens when an action or movement is repeatedly performed to the point where small, micro-trauma can occur to the muscle or its tendon. Lack of a proper warm up, cool down, recovery and strengthening, as well as overtraining and poor technique are all factors that can contribute to the development of muscle overuse. This type of injury is common to athletes, including figure skaters due to the imposing repetitive demands of the sport. In fact, figure skaters often experience overuse injuries to the lower extremity, such as your feet, shins, knees and hips, as well as the lower back 28

IDENTIFY MUSCLE OVERUSE Overuse injuries develop subtly and over longer periods of time. In fact, you may not be aware that these injuries are developing until they have progressed to a point where pain and dysfunction are present in your body.

They can begin to arise during an intense training phase where there tends to be a lot of repetition of specific, demanding movements, your training session times are longer and you have a greater workload overall.

These injuries can manifest as aches and pains that may improve with activity initially, but over time, begin to limit your mobility and your accuracy in executing your jumps, spins and more while training. You may notice pain, swelling, redness, heat and/or loss of strength or flexibility in certain areas. These injuries may only affect one side of the body, but can also present bilaterally (i.e. both the right and the left sides of your body, so both

INJURY PREVENTION

knees, both ankles etc.). For figure skaters, some common areas to be mindful of are the Achilles tendon, the shins, the knees, the hips and the lower back. The demands of the sport are particularly high on these parts of the body and, therefore, they must transmit and absorb immense amounts of force over and over again.

HALT EXERCISE & CONSULT YOUR COACH Should you begin to experience any of these symptoms, your first responsibility is to alert your coach immediately. While it may be hard to shift your focus during practice and potentially halt certain activities, talking through these options with your coach is important to your body’s health and your future mobility and longevity in the sport. Ignoring the warning signs now and attempting to push past or to ignore the pain is simply not the right choice as it can lead to a bigger and more complex injury to heal later.

BOOK AN EXPERT Your next step is to seek the opinion of a professional health care practitioner immediately. Checking in with your paediatrician or general practitioner is always smart. Supplement this appointment with another with a professional and certified athletic therapist who can help to assess your injury and treat it, as well as refer you to a certified massage therapist, chiropractor, osteopathic practitioner and more. Clinics like b-Stretched (www. bstretched.com) in Toronto offer a full range of qualified and certified professionals to help you detect, relieve, restore and improve existing injuries while preventing new ones from occurring.

According to the Canadian Athletic Therapists Association in Calgary, athletic therapists are an excellent first step in your care and recovery. They specialize in treating acute and chronic injuries to muscles, bones and joints. They also follow the Sports Medicine Model of care and have in-depth knowledge, education and training in the areas of the human musculoskeletal system, exercise physiology, biomechanics and basic emergency care.

STRETCH REGULARLY Proper stretching is extremely important and can prepare the body to handle the loads that will be placed on it during training and at competitions. Over time, athletes’ bodies can become adept at handling these loads and therefore decrease the risk of injury. A thorough warm up will help prevent injury by increasing the temperature of the muscles and tendons to improve flexibility and force output. It can also help to rehearse certain movements at a slower, safer pace so the body is prepared for the full speed of the movement. If you are properly warmed up, you will feel your muscles loosened and activated, you will be sweating lightly and your figureskaterfitnessmag.com

heart rate will be elevated so you will be breathing faster.

After your training, cool downs function to gradually bring the body back to its resting state and are a great time to stretch the muscles. This can help with recovery and improving flexibility after your training. After a good cool down, you will feel lighter and looser. Figure skaters should aim to warm up for at least 10 minutes prior to getting on the ice and to cool down for an additional 10 minutes after training.

STRETCH THERAPY Professional stretch therapy sessions at clinics such as b-Stretched are beneficial to athletes for prevention of injuries, as well as treatment of current injuries, by improving flexibility, increasing joint mobility, decreasing muscle tightness and improving performance overall.

Some athletes partake in stretch therapy sessions as a preventative measure against injuries, which can become a regular part of their training and recovery. By reaping the benefits of stretch therapy, you can reduce the possibility of developing both overuse injuries as well as potentially serious acute injuries.

As a form of treatment for existing injuries, stretch therapy is a powerful tool to correct muscle imbalances, improve range of motion and reduce pain and tightness.

Generally, athletes should aim to partake in professional, preventative stretching sessions at least once per month for 60 minutes during the training season. Due to the extreme demands placed on the body during this time, it is imperative athletes take steps to care for their body and allow for effective recovery.

SUSPECT MUSCLE OVERUSE? Follow these steps: lert your coach immediately. The sooner you 1 A recognize your symptoms, the easier it will be to treat top any activities that are causing pain.If it’s 2 S causing you pain, it may be causing more damage. ook an appointment with a health care 3 B practitioner (i.e. chiropractor, physiotherapist, athletic therapist, massage therapist, osteopath, acupuncturist etc.). ollow the plan developed by you and your 4 F therapist. Among other things, this will include stretches and exercises to do at home.

5 Return to the ice better than ever

29

FIGURE SKATER FITNESS

WINTER 2022

SKATE FOR

IN THE SPOTLIGHT

There is no sound quite like listening to the deep edges on the ice as you warm up during an early morning session.

Feeling the cool breeze on your face, which sometimes makes your eyes water, but is totally worth it. Skating is indescribable.

When it comes to figure skating, Brittany de Lapeyre has done it all. The former national competitor and current Varsity Head Coach and Founder and Creative Director of Candid Athletics knows that many paths lead to success. All you have to do, she says, is believe in yourself to get there… by Adriana Ermter 30

IN THE SPOTLIGHT

Photography by Christian Bonin

R SUCCESS

figureskaterfitnessmag.com

31

FIGURE SKATER FITNESS

WINTER 2022

The rink was my home away from home, a place where I could be myself.

32

IN THE SPOTLIGHT

In 2011, I competed in four events at the US Collegiate Team Nationals held at the University of Michigan, medalling in each and contributing to the University of Delaware’s first national title in nine years… It also happened to be my 20th birthday.

BRITTANY’S SKATING STORY When did you first begin skating?

ing with a double minor in Strength and Conditioning and Figure Skating Coaching Science, while training and competing in the collegiate system and coaching on the weekends.”

“My mom first took me to a public skating session at the age of four and I fell in love with the sport. Growing up in Northern Virginia and as a member of the Washington Figure Skating Club, I was surrounded by world-renowned coaches and athletes.”

How did you benefit as a collegiate skater?

Why do you love skating?

“The feeling of performing an element flawlessly or just absolutely flowing out of a clean jump element on your back outside edge is so satisfying to the body.

The adrenaline of competing and performing was also a huge part of my love for the sport. Learning that my nerves are just extra energy and channeling that in a positive and constructive way is a skill I think we all have to develop, but once mastered, we can exponentially grow.”

Describe your skating background: “Holly Eisenhour was my head/base coach for the entirety of my competitive career and will forever be an important figure in my life. I competed in singles and also trained in ice dancing. I skated competitively until I was 14 and I acquired a variety of medals, but no major titles. I began assistant coaching at a local rink when I was 15 and was hired as a head coach a few months after I turned 16.

During my senior year of high school, I tore my anterior cruciate ligament (the tissue band that connects the thigh bone to the shin bone). This was a major turning point in my life, as I decided to attend the University of Delaware (UD) to study Athletic Train-

figureskaterfitnessmag.com

“It provided me with tremendous support during my university experience and it was also the precursor for more professional outlets for my skating and dance career. After winning Nationals in 2011, I auditioned for the NHL Philadelphia Flyers Ice Girls and made my first professional team. This led to auditioning for and making the NHL New Jersey Devils Dancers team and later, the NBA Miami Heat Dancers. I’ve had the opportunity to work with world-renowned coaches, such as John Zimmerman, John Kerr and Jeremy Barrett and dance with performers like Flo Rida.”

Describe your coaching role: “I am in my 4th season as the head coach for the University of Toronto’s Varsity Blues figure skating team. This year, we are excited to have a new team of 20 skaters, including four men. As the head coach, I’ve learned you can’t do it all. The varsity team would not be as successful as it is today if it weren’t for our specific event coaches, as well as the guest coaches who’ve had the opportunity to work with our skaters.”

Your rink-side snack: “Pomegranate arils. I love the taste; it satisfies my sweet tooth. They’re healthy too and are said to enhance blood flow, which results in delaying the onset of fatigue and increasing exercise efficiency.”

33

FIGURE SKATER FITNESS

WINTER 2022

TRAINING INSIGHT

INJURY PREVENTION

Is off-ice training imperative for success?

Why do injuries persist at elite levels?

“Different types of off-ice training serve to reflect the development of a skater on the ice. Ballet and dance classes translate to better music interpretation, posture and ability to perform more advanced choreography on the ice.

Stretch and yoga classes increase flexibility and mobility, leading to cleaner and longer artistic lines and contribute to injury prevention. HIIT, off-ice jumping and cardio provide on-ice technique and endurance. All combined, this can decrease the risk of injury and development of bad skating and technical habits, while catapulting growth and advancement.”

“We are pushing the limits of what is physically attainable and realistic. While attending UD and studying biomechanics, I was able to sit in on specific labs, which evaluated aspects such as movement, air position and rotation and how they could be altered to better execute a clean landing of the element. Just before the 2018 Winter Olympics in PyeongChang, the UD biomechanics lab posted an amazing presentation about what the body experiences when attempting to fulfil a quintuple jump and why it is, essentially, physically impossible.

Describe your off-ice training: “I teach a mix of ballet, dance and strength and conditioning classes depending on the day and level of skaters.

I absolutely love EMOM and HIIT-style workouts combined with additional core work at the end. It’s a great way to integrate cardio and plyometric exercises with a non-monotonous vibe, keeping everyone at their own pace, while also exercising mental strength and drive.

Plank variations are also an awesome full-body exercise.”

How has the sport’s judging system evolved?

“While it is amazing to see the technical growth of the sport, I still feel that the system has a long way to go. I will never forget watching the 2002 Winter Olympics in Salt Lake and realizing that the judging system and sport would be forever changed. At the time, I thought it was extremely unhealthy that [judging] figure skating was so subjective. Today as a coach, I notice that it is so easy to get distracted by the numbers and math [now used in judging] that the magic of what skating once was can be lost. There’s nothing like the magic of a simple Michelle Kwan spiral or as phenomenal as an Alexei Yagudin footwork sequence.”

34

We need to ask: how much are we willing to risk when it comes to our athletes’ longevity and physical wellbeing? While we can applaud young athletes for their ambition, physical durability and accomplishments in breaking new barriers, there is no denying that we are treading on thin ice when it comes to the possible and devastating long-term effects of what happens to our bodies as a result. A back flip is not a required element for a reason… just saying.”

How can mental strength training help prevent injury?

“The more willing you are to develop yourself by consistently putting in maximum effort both mentally and physically, will allow you to develop long-term physical benefits and contribute to injury prevention. On the flipside, if an injury were to occur, your mental strength is what is going to get you through the emotional lows and physical struggles of rehabilitation. Mental toughness will push you to do the hard physical work while reminding you to remain disciplined and follow your treatment plan even though you may want to rush back to practice or just give up. It will allow you to respect your body and mind and assist you in continually pushing towards your goals.”

IN THE SPOTLIGHT

As a coach, I love to incorporate proprioception and stability exercises.

Strengthening specific muscles, tendons and ligaments in this way is essential for injury prevention and can create better neuromuscular reflexes and strengthen secondary stabilizing muscles, such as your hamstrings.

This type of exercise also engages your core, which is always a plus. figureskaterfitnessmag.com

35

FIGURE SKATER FITNESS

WINTER 2022

MENTAL STRENGTH TRAINING Why is mental strength training important?

“Being intrinsically motivated is one of the most powerful tools on earth and will help guide you through your training lows and highs. It’s okay to have an emotional meltdown on occasion or to feel frustrated or down. It’s normal. But then you need to get up and reset, reevaluate where you are, your goals, why you are here and what you need to do. Because at the end of the day, it’s all up to you.”

Why do you train athletes in visualization?

“Our subconscious can manifest our reality in sports. When you visualize yourself doing elements correctly or skating a clean program, not only are you accomplishing the very basics of believing in yourself, you are actually writing a script in your subconscious. You are allowing yourself to see it, physically feel the completion of the task and emotionally attach yourself to the experience of success.”

Is mental strength training and goal-setting aligned?

“General long and short-term goal setting can give you a game plan to achieve what you set out to accomplish. Outlining specific goals can assist you when overcoming injury, performance anxiety or other scenarios in which mental strength comes into play. Having distinct goals allows you to see past whatever negative experience or delay you are currently facing by providing a course of action, keeping you motivated and more apt to remain persistent because there is a destination in sight.”

Tips for goal setting…

“There is a mind-body connection when it comes to seeing tasks and goals written out. Ever noticed how much more efficient you suddenly become by crossing off items on a to-do list versus just keeping a running list in your head? Write out your long-term goals, then break each one down into short-term goals, then compartmentalize those goals into smaller, often daily tasks. Do this and you will achieve your goals more quickly, stay motivated and retain a sense of self-worth.”

36

IN THE SPOTLIGHT

Always practice like you are performing.

CANDID ATHLETICS What inspired you to create Candid Athletics sportswear?

“When it comes to the [clothing] designs, I have to credit the Varsity Blues Figure Skating team for inspiration. They would constantly come to practice in cute crop tops, however, you could always see their sports bra straps sticking out and it took away from the elegance of the look. My first step was to combine the sports bra with a crop top. My second step was to create more elegant and intricate designs [for all workout wear] to align functional practice-wear with stylish performance-wear.”

How is Candid Athletics sportswear beneficial to skaters?

“It was solely created with sport-specific needs in mind. Intricate designs mimic performance style dresses and competitive wear. Incorporating the names of and stories from renowned skaters with our designs (the skaters picked which ones they wanted as their namesake designs) creates a sense of community and camaraderie even though we all come from different corners of the globe.”

Why Candid Athletics website features blogs written by skaters…

“By sharing stories, I hope to reach athletes of all levels and ages around the world to let them know that whatever they are going through, they have someone they can relate to. Skating isn’t all rhinestones and lipstick. It’s not only about gold medals. [These stories] share the journey to the top of the podium, that it’s okay to struggle to get there and that we are not all on the same trajectory to success. I hope that we can be unified in our passion for sport and triumphs over adversity.” figureskaterfitnessmag.com

37

FIGURE SKATER FITNESS

WINTER 2022

SKATE PERSPECTIVE What is the most important aspect of skating?

“Self-awareness. The ability to focus on yourself, your actions, feelings and thoughts and then evaluate how each one aligns with your internal calibre. If you are in line with yourself, understand yourself and truly reflect on your intrinsic goals and motivators, you will line yourself up for success in whatever you are trying to accomplish.”

Your favourite element to coach is…

“Choreography and spin variations. It’s the only time you can really be super creative with expression and positions and individualize movement to portray skaters’ specific skating styles and emotions or theme of music.”

Why do you remain in the sport?

“To say skating is a lifestyle is an understatement. The sport is without a doubt responsible for the person I am today and the experiences that have shaped my life. I’m a firm believer in manifesting and can say with confidence that each of my life accomplishments, in some way, reverts back to skating.”

How has figure skating prepared you for life?

“It has taught me the importance of perseverance. As every skater knows, the average person would not willingly choose to throw their body onto a hard, freezing cold surface in the middle of winter before the sun comes up, every day of the week for years. They would not choose to miss birthday parties or school functions so that they could be judged by a panel of strangers and compared to other athletes. Skating takes a specific type of drive and 38

mindset. It takes self-awareness, will and determination.

It is the literally embodiment of the phrase, ‘If I fall down seven times, I will get up eight.’”

Your definition of a champion?

“Someone who shows up, for themselves and for those around them, every day, especially when it would be easier not to. The combination of ambition, perseverance and genuine empathy in a competitive environment can be rare to find in a single individual, but it is definitely out there and it should be celebrated.”

Your 3-Step Philosophy is…

“You have to believe and feel like a champion to be one and this all can be attributed to positive selftalk and awareness. At Candid Athletics we say, ‘Elevate. Evolve. Embody your #ChampionshipMindset.’

Step 1: Elevate your practice performance. This is the literal elevation of your practice wear and the intention of dressing for the medal or title you want. To practice like you are performing by wearing designs and styles that closely resemble performance wear and have been chosen by renowned athletes across the globe to relay their empowering stories to athletes.

Step 2: Evolve into the champion within. By constantly elevating your practice sessions and program run-throughs, you will gain a greater sense of self-belief and awareness.

You will realize success by simply changing your internal narrative. The potential was always there, you just had to focus or strategize differently to achieve it.

Step 3: Embody your #ChampionshipMindset. By elevating how you train and what you think about yourself, you will truly, inside and out, be able to embody your #ChampionshipMindset. You are more successful in your personal goals and display the attributes of a true champion. You will become your internal narrative and that will translate to your future endeavours.”

IN THE SPOTLIGHT

There are so many more opportunities within skating than the typical competitive trajectory.

So if you miss that timeline or opportunity, it’s ok. You will still have your platform to impact the sport when the time is right for you.

figureskaterfitnessmag.com

39

FIGURE SKATER FITNESS

WINTER 2022

TRAIN THE MIND

How to Train in the Moment

Thinking about past successes and failures or maybe you’re future focused.

by Rebekah Dixon

H

ave you ever been reminded to “stay in the moment” and thought, “what does that mean and how do I do that?” You are not alone. What your coach is trying to explain is that to perform your best you must be present. To be present means to be consciously aware of what you are doing. The body is always present, however the mind can be in the present, the past or 40

thinking about the future. The mind is often referred to as the “monkey mind” because it can bounce into and out of the present moment. Through mental training you can learn to tame your monkey-mind and control what it focuses on. Doing this will allow you to perform without distractions and thus, perform your best.

TRAIN THE MIND

THE TRAIN-TRACKS ANALOGY Aim to think of your body and mind like the two rungs of a train’s track. You are the train and your destination is your goal. When the rungs run parallel, the mind and body are present and the train can get to its destination easily. When the body is present and the mind is thinking about the past, imagine the rungs are crisscrossed and the train cannot run on the tracks. Finally, when the body is present and the mind is in the future, imagine the rungs going in opposite directions and the train cannot reach your destination.

GETTING IN THE ZONE Keywords are a great way to tame your monkey-mind or control your thoughts. Make a list of the elements in order you perform them in your program. Come up with one to two keywords for each element. These keywords are most commonly technical reminders that your coach shares with you regularly, such as right side up, squeeze, patience and attack. You can follow this Element by Element Cycle when using your keywords. This includes four steps: – STEP 1: Flooding your mind with the keyword STEP 2: Completing the element STEP 3: Detaching from the emotional outcome STEP 4: Letting it go Even as you execute your easiest elements it is important to flood your mind with a keyword. The keyword acts as a placeholder in the mind, forcing the mind to be present. By focusing on the keyword there is no space or time to process thoughts or feelings that arise while you are performing. These serve as distractions anyway, so it is a benefit to you.

taste, smell and feel while you are walking in nature, eating a piece of chocolate, or stroking around the ice rink for the first five minutes of practice.

Guide yourself through this mindfulness practice, including a body scan and by focusing on your breathing. It is very much like meditation and can be very relaxing. If you don’t work with a mental trainer, you can listen to a guided recording on YouTube or through a mediation-like app.

SUCCESS OUTCOMES You will know you are present when you no longer notice yourself thinking, all of your external distractions melt away and you are one, body and mind with your performance. This comes with practice and committing to using keywords. You may also experience a sense of comfort in the discomfort of competing. Being able to separate yourself from your emotions and by remaining focused will help to let go of the distractions. With regular practice, your consistency will improve and you can trust your training.

MANTRA Practice saying the following to yourself before you begin your on and off-ice training: “I am focusing on my breathing.” (Then take five breaths deep breaths in and out). “I am in the present.” (Then look around you and pick three things within your surroundings, like the cold air of the ice rink, the colour of the walls and take note of them). “I am capable and can choose to be aware of myself during this practice.”

MINDFULNESS Mindfulness is the practice of noticing what you are doing and when and in a non-judgmental, non-striving way. This may sound somewhat contradictory to the sport of skating and that is exactly why it is such an important part of training. There are three great ways you can practice mindfulness: NUMBER 1: Bring attention to your breathing and notice the natural rhythm of your breath, whether you breathe from your mouth or nose, and where the breath shows up in the core.

NUMBER 2: By conducting an internal body scan, check in with each body part, how it feels, the connection it feels with the surface it is touching, etc.

NUMBER 3: Bringing awareness to your body’s five senses (sight, smell, sound, touch and taste) at any given moment will also connect your body and mind to the present moment. Notice what you see, hear, figureskaterfitnessmag.com

SIX TIPS FOR STAYING IN THE MOMENT ake a commitment to yourself before you 1 M begin practice to remain present. rite out a plan, such as looking at your 2 W surroundings, taking deep breaths, listening to the noise around you and more. ecome aware of your body, what it is doing, 3 B how it is doing it and how your body feels.

4 Remain conscious of your thoughts.

5 Be aware of your surroundings.

6 Enjoy being where you are.

41

FIGURE SKATER FITNESS

WINTER 2022

NUTRITION INSIDER

Eat for Head-to-toe Health Why the right foods can help you feel and perform you best

by Ashley Leone

N

utrition is a poorly appreciated but essential link between intention, mood and physical performance. We know that how we fuel helps translate into the energy we have, but the effect of food on our brain is also a crucial piece to our athletic performance.

Here we explore eating for optimum mental and physical health.

42

NUTRITION-BRAIN LINK e connection between food and mood becomes Th clear when we look at our brain chemistry.

Fat, protein, glucose, micronutrients and water make up the brain. So it stands to reason that getting each of these nutrients in our diet is crucial.

NUTRITION INSIDER

1 Glucose

ur brain makes up two per cent of our body weight O but uses 20 per cent of our body’s energy resources.

Unlike other body tissues that can readily switch between carbohydrates, protein, and fat for fuel, our brain relies heavily on glucose. In fact, except in extreme circumstances, like starvation, glucose is the primary fuel used by our brains. Want to feel sharper and mentally on task? Make sure you are regularly fueling with complex carbohydrates. They are slowly digested into the glucose you need to bring your “A-game” to complex routines and new skills.

2 Protein and Amino Acids

eurotransmitters are the chemical messengers in N the brain. These messengers rely on amino acids and affect our mood, sleep and attentiveness. Amino acids are the building blocks of protein. Eat a good source of protein at regular intervals throughout the day to keep you firing on all cylinders. Nuts, tofu, legumes, dairy, meat, chicken and fish are all excellent sources of protein.

3 Fat

mega-3 and omega-6 fatty acids are types of unsatuO rated fats found in fatty fish and nuts and seeds. These types of fats are crucial to the creation and maintenance of cell membranes. Essential fatty acids may reduce degenerative brain disease later in life. Conversely, long-term intake of saturated and trans-fat can adversely affect brain function. Including sufficient omega-3 and omega-6 fats in what we eat every day supports a wonderfully healthy brain.

4 Micronutrients

ike vitamins and minerals, micronutrients also play L a role in how well we think. Copper, iron, zinc, magnesium and vitamins B6 and B12 are critical to how our brains operate. While antioxidants, like vitamin C, help keep the brain healthy.

OWER-UP FOR ADDED P BENEFIT:MOOD rotein, carbohydrates, fat and micronutrients are esP sential to healthy brain function. There are additional elements to consider that will keep you sharp and on task with your skating. Complex interactions of compounds in food can stimulate your brain into releasing the mood-altering hormones dopamine, serotonin and norepinephrine.

1 Probiotics

robiotics are foods that contain live organisms like P helpful bacteria and keep our digestive tracts healthy.

How does a healthy gut translate into a better mood? figureskaterfitnessmag.com

Our guts produce many hormones that affect our mood, like serotonin, that act as neurotransmitters in the brain.

A 2013 study in Gastroenterology demonstrated that using probiotics might help keep you calm. Researchers fed a group of women yogurt mixed with probiotics daily for four weeks. This group was more relaxed when exposed to frightening faces than the control group that did not include probiotics.

2 Vitamin D

itamin D supplementation may reduce negative V emotions in those who are deficient and those who suffer from depression. Furthermore, vitamin D supplementation is closely associated with sleep efficiency and quality.

3 Zinc

2020 study published in Nutrition showed that zinc A and vitamin D supplementation, individually or in combination, may reduce depression in overweight or obese participants. Zinc was found to be more effective than vitamin D. is winter, toss the sweets and fast foods and choose Th nutrient-packed foods instead. Instead, eat high fibre grains and cereals, lean proteins, fatty fish, and brightly-coloured fruit and vegetables. This way, you ensure you feed your brain with the nutrients it needs to keep you focused, strong, and happy throughout the training and competition season.

CREATE THE RIGHT MOOD WITH FOOD F ight fatigue by eating a well-balanced snack or meal every three to four hours. Include at least two of the four food groups for your snack and at least three of the four food groups for your meals. Eating regularly fuels your body’s furnace and keeps you energized all day.

S oothe anxiety by including a rich source of magnesium

in your diet. Nuts, seeds, and dairy foods are all fantastic sources of magnesium.

B oost your mood by refueling after practice with probiotic-rich foods like yogurt and kefir.

F ind your happy place by supplementing with vitamin D during the winter months. In Canada, we cannot make enough vitamin D from the sun between October and March. You can find vitamin D in organ meats and fortified dairy foods, but most do not meet our needs through diet alone. Supplement with the sunshine vitamin, vitamin D, to help with mood and immunity.

43

FIGURE SKATER FITNESS

WINTER 2022

STYLE

#Youtime For Improved Facetime Why the latest self-care hashtag is more than just an Instagram trend

by Adriana Ermter

Y

ou train daily, often for hours at a time. Factor in school and homework, meal prep and eating, stretching and goal planning and well, it’s safe to say you don’t have a lot of extra time for anything else except sleeping. But to be your best and to live your most successful life, on and off the ice, you need to make time that’s just for you. You need to tap into #youtime. While this may seem impossible given your schedule, the #youtime movement isn’t just an Instagram trend. It’s an important element in achieving a sense of wellbeing, to recharge, minimize stress and anxiety and to create a live-skate balance.

44

The Live-skate Imbalance

Who hasn’t felt the pressure to present a seemingly wrinkle-free life in tiny squares on social media or to be accessible 24/7 to coaches, choreographers and teammates at the ice rink, the gym and on Zoom or risk losing the skating edge. We’ve all been there and boy does it impact stress levels. According to a 2018 study by Everyday Health, 57 per cent of the US population claims to feel paralyzed by stress with 47 per cent admitting to taking this stress out on themselves. This pressure often manifests on your face and body, most commonly as acne spots, skin irritations and increased dryness.

“There’s a quote by the Roman poet Ovid, ‘the man who has experienced shipwreck shudders even at a calm

STYLE

sea,’ that really speaks to our stress and anxiety,” affirms Claire Silvester, MSc BSc RP, a registered psychotherapist at Therapy & Tea in Toronto. “Our body’s reaction to [all types of] mental challenges can produce feelings of stress or anxiety… and by thinking fearful thoughts our body reacts in anticipation.” These reactions are the body’s way of throwing a temper tantrum and one of the simplest and quickest ways to calm these emotions is to make time for a mental and physical reset by tapping into what the beauty and grooming industries call, emotional skincare.

ucts infused with essential oils into our self-care practices.

The different scents stimulate our olfactory system, the part of the brain that is connected to smell, and can provide respiratory, decongestant and psychological benefits.

With each breath we take, the oils’ molecules trigger our brain causing it to respond and have a positive impact on our emotions, heart rate, breathing, stress, hormone balance and more. “Essential oils are plant medicines that interact in very complex ways with our human cells,” explains Winquist in her book. “Alchemy is when there is a transformation, including physical, mental and emoEmotional Skincare 101 tional shifts. When inhaled, essential oils can stimulate An easy DIY way to realign your body and mind connecthe limbic system, a part of the brain that influences emotion, emotional skincare is the practice of creating selftions and behaviours.”Essential oils can also have a big care habits and using beneficial skincare products. While impact on our skin. Lavender and chamomile calm and you don’t need to dedicate hours each day to achieve this, soothe skin irritations and acne spots in addition to our carving out time for practices feelings. They also work relaxation wonders when added to a like baths, facials and a cleansing bath. Bergamot, lemon, orange and moisturizing routine, while and other citruses brighten our supplementing each ritual with skin and minimize pores, along products fuelled with relaxing with invigorating our senses, and soothing ingredients is a sure reducing stress and producing path to rejuvenation. “Everyone’s happy feelings. Rose hydrates body has an alarm system to the and smoothes the appearance of reactions of anxiety and the skin fine lines and dry skin as well as is just one of the parts of the body emits a sense of peaceful bliss. that can become a physical symptom,” explains Silvester. “The right Eucalyptus, spearmint and mint side of the brain specializes in simultaneously cool and refresh feelings and sensations, so when our skin, and reduce headaches, you are stressed out it wants to rejoint pain and respiratory consays Silvester. pair itself and the physical manigestion. Patchouli and rosemary festations caused by stress.” relieve dry skin and eliminate excess facial oil respectively, while lessening depression, Self-care Through Skincare anxiety and tension. Ylang-ylang and geranium balReaching for calming face creams, detoxifying Epsom ance fluctuating skin conditions and promote harmony, bath salts and mood-enhancing essential oils every sinself-esteem and confidence. gle day is a great place to start. Using feel-good products Soul-full Products on a regular basis creates ritualistic behaviour, which Infused into face creams, bath salts, bubbles and more, then turns into mindful habits—when you hone in on the and used ritualistically for enhanced self-care, these sensations you’re experiencing in the present moment— ingredients also have the ability to heal and balance both that can make the difference from one day to the next, our skin and our minds. “There is great synergy in these as the benefits can be felt emotionally and seen on your practices that serve as a catalyst for anyone on their jourskin. According to a 2019 research article published in ney of transformation to greater abundance in life, the Frontiers in Psychology, self-care rituals can reduce and abundance of joy, vibrancy, love and prosperity which even stop worry and stress, as they can help your brain correlate to overall well-being,” says Winquist. release negative thoughts and patterns. “We see increasing research that talks about the mind and body as being When you’re engaged in mindful activities, such as taking a hot bath and washing, toning and moisturizing one and this concept has grown traction over the last 50 your face, you’re giving yourself the space to get out of years,” adds Silvester. So while the action of moisturizing your head and focus on what you’re doing. That’s when or bathing may have originally sounded frivolous in actuality it is creating you-time and when done repeatedly, the stress and anxiety begin to melt away. “Mindfulness the routine actions send an unspoken signal to your brain practice continues to be a key to brain and body health,” that you are taking care of yourself. adds Silvester. “Anything that constitutes healthy self-care can buffer against some of the worry and feeling of being The Feel-good Effect overwhelmed. Aromatherapy, skin care and investing in In her new book Detox Nourish Activate: Plant and Vibraourselves are not just a lovely experience, they are vital. tional Medicine for Energy, Mood and Love, author Adora Preventative in nature, regular self-care can act as a longWinquist recommends incorporating skin and bath prodterm strategy for stress reduction.”

Distract your mind from worrying through skin care rituals, deeply relaxing soaks and having positive daily habits

figureskaterfitnessmag.com

45

FIGURE SKATER FITNESS

WINTER 2022

SKATERS CORNER

Insta-Words

We love it when you follow us and share your comments about your favourite on and off-ice exercises, your goals and how to stay injury-free and so much more on Instagram. Here’s what you’ve had to say…

Taylor Megan Smith

YOUR FAVOURITE ON AND OFF-ICE EXERCISES @anu.salow

@amd_teach

“Rope jumping and stretching.”

“Kettlebell routine with Stephanie Roth!!!

And workout classes with @krigorstudios.”

YOUR NUMBER ONE GOAL @amelie_thibault25

@dayton969

“Pass my last few dances before going off to university because I want to coach after.”

“Improve basic skating skills edges, turns, lean…”

HOW TO STAY INJURY FREE

46

@viravargaa

@anu.salow

“Strength training! Helps to balance muscle imbalances.”

“Good off-ice warm up. Warm muscles, smaller risk of injury.”

TRAIN TRAIN WITH WITH US. US. info@flexafit.com info@flexafit.com online.flexafit.com online.flexafit.com

$79.99

10% off with coupon code FSF10