FIGURE SKATER FITNESS - WINTER 2020

A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING

VOLUME 6

ISSUE 1

WINTER 2020

PREVENT INJURY

With our experts’ insight about your knees, joints & feet

IRON-PACKED RECIPES YOU WANT TO ADD TO YOUR MEAL PLAN

TOP 5

MUST-DO EXERCISES FOR ALL LEVELS OF SKATERS

Training Guide

FLEXAFIT WORKOUT

Core and Hips Strengthening

Gabrielle Daleman

Multi-medalist, mental health advocate and Canadian influencer, there’s nothing this model-pretty, come-back athlete can’t achieve

www.figureskaterfitnessmag.com

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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 Patti Larkin Ashley Leone Kinndi McCollum David Merson Tim Silvester

Letter From the Editor With Canadian Nationals right around the corner, there’s a whole new roster of talent to watch out for, including our cover girl Gabrielle Daleman.

She’s sure to electrify the crowd at the Paramount Centre in Mississauga, later this month.

Gabrielle certainly lights up this issue’s In the Spotlight pages with her stunning photos and candid conversation about her on and off-ice training, nutrition regime and how she triumphs over setbacks. I think one of the most profound things Gabby said in her interview with Adriana Ermter our editorial director is that now, post-accident, if her body hurts she doesn’t hide the pain and instead tells her coach. How courageous is that?!

We also have a great Flexafit Insider Workout section, four delicious red meat recipes to make at home, injury prevention insight about your knees and feet and so much more.

For those of you who’re social and follow us on Facebook and Instagram, thank you! Please stay in touch and send me your photos, videos, comments, questions and more. I love knowing what you’re doing on and off the ice. And if you know someone who you think should be featured in the magazine’s The IT List section, let me know, the Figure Skater Fitness magazine team would like to meet them.

Good luck to everyone this competitive season! See you on social. @figureskaterfitness

Sincerely,

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

PRINTED IN CANADA

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FIGURE SKATER FITNESS

WINTER 2020

Table of Contents

ON THE COVER

Gabrielle Daleman, photography by Christian Bonin

PAGE 3 PAGE 4

Masthead & Editor’s Letter Table of Contents

PAGE 6

THE IT LIST

PAGE 9

FITNESS INSIDER

PAGE 10 PAGE 12

All-level In-Season Training Inversion Immersion

PAGE 14

FLEXAFIT WORKOUT

CORE AND HIPS STRENGTHENING

PAGE 27

INJURY PREVENTION

PAGE 28 PAGE 30 PAGE 32

No Pain, No Knee Strain The Foot Fix Heart Felt

PAGE 35

IN THE SPOTLIGHT Meet Gabrielle Daleman. She’s an Olympic and World medalist, a mental health advocate and an all-round skating inspiration

PAGE 44

TRAIN THE MIND

PAGE 45

Stress Success

PAGE 46

NUTRITION INSIDER

PAGE 47

In the Red

PAGE 51

STYLE

PAGE 52

Creature Comforts

PAGE 54

SKATERS CORNER

Hot Cocoa’s Sweet History

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FIGURE SKATER FITNESS

ONLINE TRAINING PROGRAM live interactive 1-hour sessions SPORT SPECIFIC ONLINE PROGRAM FOR FIGURE SKATERS DESIGNED BY SIGNE RONKA WITH FOCUS ON: - STRENGTH AND CONDITIONING - VERTICAL JUMP - POWER - AGILITY - FUNCTIONAL CORE - FLEXIBILITY

contact us info@flexafit.com

FIGURE SKATER FITNESS

WINTER 2020

Allison Verge, RTC, Richmond Hill, ON Canada How many years skating?

"I have been skating for nine years and my coaches are Andrei Berezintev and Inga Zusev."

What are the hardest elements?

"Jumps. They take a lot of training and require strength, height, rotation and technique to land."

How has Flexafit’s Off-Ice Training Helped?

' Flexafit has really helped me to improve my core strength, balance, jumping technique, and increase my flexibility.

By improving the strength in my ankles and knees I have been able to jump higher and farther.

The program has improved to my overall condition which is translated into less injury.

Flexafit not only build strength but from the strength came new sense of confidence in my ability to skate better and longer.''

What do you eat after practice?

"After work out I like to have carbs and proteins it helps me to repair and regrow muscle proteins. (my favourite meals: grilled chicken with roasted vegetables, egg omelet with avocado spread, salmon with sweet potato, oatmeal with banana and almonds)."

What type of boots do you wear?

"Edea, Ice fly."

Where do you dream of competing?

' China, because China has so many amazing figure skating fans.''

Do you stretch at home?

"At home I do the splits because it stretches my legs really well and helps to extend my legs on the ice. Another stretch I do is the bridge, the bridge really helps my back. Having a flexible back is very important so I can perfect all my spins and field movements that require a flexible back."

Best competition music?

"When Alina Kostornya skated to departure (lul aby) because when I hear this music I can feel it and picture a story on my head."

THE IT LIST Where we bring you top figure skating events, quote-worthy statements, must-have items and so much more‌

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THE IT LIST

USE IT

READ IT You’ve got 365 days this year, so you might as well make each one a good one. Need some inspiration?

Read Life Coach and Pastor Marlon Lock’s book, Day by Day, every day.

Using anecdotes from his own life, Lock has created 365 uplifting, supportive and motivational short messages, so that you can read one every single day. The daily topics include Be Aware of Who You Are, Don’t Lose Your Focus and Trust the Process. $24, available online at www. amazon.ca

Conair Unbound Cordless Curling Iron Portable and USB-powered, you can take it with you wherever you go. All you have to do is select the heat temperature you’d like the iron to be (it’s ceramic coated so won’t burn your hair), decide which direction you want to curl your hair (left, right or mixed), set the timer for how long you’d like to heat your hair, insert your hair into the curl chamber one section at a time, wait for the curler’s timer to beep, remove the curled section and insert the next strands to be curled. When you’re done, plop it into its heat resistant bag. $129.99, available at Walmart stores.

SAY IT

You get what you give

— Jennifer Lopez

PLAN IT JANUARY 2020 3-4 3-5 4-5 4-6 13-19 20-26 20-26

2020 Mid America Synchronized Skating Competition in Fraser, Michigan, USA 2020 Colonial Classic Synchronized Skating Competition in Lowell, Massachusetts, USA 23rd Annual Foot of the Lake Synchronized Skating Classic in Fond Du Lac, Wisconsin, USA 2020 Bay State Winter Games Figure Skating Competition in Williamstown, Massachusetts, USA 2020 Canadian Tire National Skating Championships, Paramount Fine Foods Centre in Mississauga, Ontario, Canada 2020 U.S. Figure Skating Championships, Greensboro Coliseum Complex in Greensboro, North Carolina, USA ISU European Figure Skating Championships in Graz, Austria

FEBRUARY 2020 4-9 8-9 10-14 12-14 17-21 21-23

ISU Four Continents Figure Skating Championships in Seoul, Korea Flexafit Workshop with Signe Ronka, Seinäjoki and Oulu Figure Skating Clubs, in Seinäjoki and Oulu, Finland Santasport Olympic Training Centre Junior High Camp in Rovaniemi, Finland Rovaniemi Skating Club Coaches Education, Rovaniemi, Finland Flexafit Workshop with Signe Ronka in Kauniainen, Finland 2020 Skate Canada Synchronized Skating Championships, Winsport in Calgary, Alberta, Canada

MARCH 2020 2-8 16-22

ISU World Junior Figure Skating Championships in Tallinn, Estonia ISU World Figure Skating Championships 2020, Bell Centre in Montreal, Quebec, Canada

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SECURE YOUR NAME. SECURE YOUR SUCCESS. Register your domain name now to build your fan base and jump start your career beyond the ice.

G E T A HE A D STA R T

BEFORE SOMEONE ELSE DOES.

FOR MORE INFO VISIT NAMESILO.COM

FITNESS

INSIDER

Getting pumped for the In-Season? We are too! And we want you to be as prepared as possible. Turn the page to find a training guide for every age and skill level of skater imaginable, along with a little inversion therapy to get you out of your head and into a new zone‌ figureskaterfitnessmag.com

FIGURE SKATER FITNESS

WINTER 2020

ALL-LEVEL TRAINING

Whether you’re 6 years old or 60, there’s a training schedule to suit your figure skating needs perfectly

by Tim Silvester

F

igure skating isn’t just for the competitive or Olympic bound, it’s a sport you can particpate in for your entire life and at any skill level that you choose. Use our guide below to see where you and/or your children best fit in. And remember, you can as easily be a beginner skater at 40 years as you can a competitive athlete at 11 years. It’s all about where you want to be and how much you want to do.

Beginner Children and Adults THE BASICS: As a beginner skater, you’ll learn to feel comfortable in your skates through sitting, standing and marching both on and off the ice. Once you’ve gained more confidence you’ll progress to hopping and gliding on the ice. Additional skills will include forward and backward skating, spins and jumps.

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TIME FRAME: On average beginner skaters spend between two to four hours a week on the ice. Some of this time will be with a coach or in a group session, while the majority is usually free practice. Practices will include such exercises as twizzles, snow plows and bubbles.

OFF-ICE SUPPORT: Commit to an hour a week of off-ice training to work on balance, coordination, core and flexibility. Planks, various hops and balancing on one leg will help to improve your on ice skills and confidence.

MUST-DO EXERCISES: Plank: On elbows and toes, pull your tummy in and keep your body straight; 2 x 30 sesconds with a 30-second rest in between.

Hops: Hop on one leg, holding the landing for two to three seconds before hopping again. Repeat three to five times, before switching legs.

Balance Drills: Hold an Arabesque (Spiral position)

FITNESS INSIDER

for five to 10 seconds then change legs and repeat three to five times.

HEALTHY TIP: Hydration is very important for good health, so aim to drink three to four glasses of water throughout the day.

Intermediate Children and Adults THE BASICS: As an intermediate level skater you will now be looking to build on your various jumps and spins. You will also learn that your skating skills, such as backwards, forwards, cross cuts, etc are vital to connect these elements.

TIME FRAME: Your time on the ice will increase to three to six hours s a week with more one on one time with your coach.

Start creating goals for what you want and need to practice on the ice. This will help you focus on what you should work on.

OFF-ICE SUPPORT: Your off-ice workouts will focus on gaining strength and improving your stamina. Two, one hour sessions a week will support your on-ice training perfectly.

MUST-DO EXERCISES: Single leg squats (also known as pistol squats), burpees and plank variations are all great strength-building exercises. To build stamina, try cycling as part of a spin class or on your own on a stationary bike at the gym. Make sure to stretch every day and get at least eight hours of sleep every night, as this is when your body recovers from training.

Single Leg Squats: Build up to doing three x eight-10 repetitions non-stop on each leg.

Burpees: Squat down to lie flat on the floor, then jump your legs back under you and jump up.

Cycling: Participate in a spin classes or cycle on the stationary bike for are a half an hour once a week HEALTHY TIP: Nutrition and hydration now play a more important role in your everyday life, so eat a balanced and healthy diet and drink at least eight glasses of water each day.

Competitive Children and Adults THE BASICS: Competition brings its own trials and tribulations and while these are important factors, training is the most important component for a competitive figure skater.

TIME FRAME: Seven to 10 hours or more of on-ice training with approximately four to six hours of coach-led sessions in a week. You will continue to progress through the each level of elements and field moves, as well as prepare for competitions. Your competition routines will be a key fofigureskaterfitnessmag.com

cus of your training and levels Advanced Novice or L8 will require you skate both a Short and Free program.

OFF-ICE SUPPORT: You now require two to three hours of off-ice training each week. Focus is on strength and power development with more detailed core and flexibility sessions, higher intensity conditioning and injury prevention. Including weights, such as form or barbells, kettlebells or resistance machines as part of your strength training is crucial. As is yoga to increase your flexibility and promote relaxation and a calm mind.

MUST-DO EXERCISES: Barbell Back Squats: Work with a personal trainer or a qualified coach to ensure a safe technique and that the appropriate weights are used.

Kettlebell Deadlifts: Hold the kettle bell by its handle at hip height keeping your arms straight. Keeping your back straight, bend at the hips and knees to squat and lower the weight to the floor, then stand back up Box Jumps: Improve your leg power and jump height.

Jump off the box and hold your landing to improve landing control. Perform three to five with a minutes rest between sets HEALTHY TIP: Balance your nutrients, macros and calories for optimum performance by using apps such as MyFitnessPal and/or speak with a personal trainer or nutritionist.

High Performance and Olympic Children and Adults THE BASICS: At this point you are usually a Junior or Senior skater, competing at the highest national and/ or international levels. You will be attending training camps and will have input from national squad coaches, as well as your own coaching team.

TIME FRAME: Aim to be on the ice for 15 to 20 hours per week with multiple hours of one-on-one coaching. Your time may be split into individual and group sessions, depending on your coaching set up.

OFF-ICE SUPPORT: Your off-ice training should be specific to you, to accommodate your training needs and your competitive season. Your strength and conditioning will be developed following various assessments and tests with focus on injury prevention and management. Gym workouts, conditioning sessions, pre-habilitation and injury management work will require four to six hours each week.

MUST-DO EXERCISES: Kettlebell lifts such as single arm snatch, swings, high pulls and goblet squats.

Barbell lifts such as squats, deadlifts, split squats and stiff leg deadlifts.

Prehab exercises to strengthen the glutes and hamstrings to reduce the risk of knee injuries.

HEALTHY TIP: Nutrition, hydration, rest and recovery are all mandatory, as they are important factors in ensuring you continue to train smart so that you can compete at your very best.

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FIGURE SKATER FITNESS

WINTER 2020

INVERSION IMMERSION

Why being upside down can give you a balanced perspective

by Kinndi McCollum

A great way to get out of your head and reset your mind and body, all in time for competition season, is to simply get upside down. According to the U.S. National Center for Complementary and Integrative Health, practicing inverted yoga-type positions can benefit your mental health by alleviating stress, supporting self-care and creating a mindfulness of others. It can even help improve your sleep.

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Holding inverted positions, such as a partial or shoulder stand or a classic or tripod headstand can strengthen your core, increase your balance, improve digestion, increase blood flow to your head, eyes and scalp and release anxiety and negative self-messaging. Plus, it’ll give you a whole new perspective on the world and how it looks upside down. Here’s how to get started.

FITNESS INSIDER

STEP 1 Find a clear space, free from clutter and large enough to lay out your yoga mat. You may wish to choose a spot next to a wall, in case you need a little extra support staying upside down. Next, bring the base of your palm to the bridge of your nose and let your middle finger land at the top of your head. Where the tip of your middle finger lands is the fontanel spot; this is where you want your headstand to land. Avoid balancing on the top of your forehead.

STEP 2 For a Tripod hold, position yourself on your hands and knees in a tabletop and place your hands on your mat shoulder-width apart. Bend the crown of your head down to the mat, preferably in the centre of your mat so that you can form a triangle with your head and hands.

Your head should not be in line with your hands, but rather slightly forward.

STEP 3

your head on the triangle. Your head should not be in line with your hands, but rather slightly forward.

STEP 5 Curl your toes under and straighten your legs, so that they are touching the mat in front of your body and face.

Lift your hips up and walk your feet towards your face and body. Bending one knee at a time, pull your leg into your body and squeeze your heel to your butt. Repeat with the other leg. You should now be in an egg-shaped inverted tick position. Make sure to engage your core as you press your knees up to straighten hour legs into the headstand position. Press your elbows and forearms down into the mat for support.

STEP 6 For both the Tripod and Headstand holds make sure to come out each position slowly and carefully. You can control this by lowering one leg at a time. Once one foot is back on solid ground, you may lower your other leg.

Shift your body forward and stack your elbows over your wrists. Curl your toes under and straighten your legs. If you need to get a feel for this Tripod position, feel free to take a moment by stopping here and becoming comfortable with how your body weight feels in this position. To move ahead, bring your knees to your elbows, engage your core and your shoulders. Press your feet up to the ceiling, flex through your toes.

STEP 4 For a Classical Headstand position, do down on your knees and bring your elbows and forearms down to the ground. Next, interlace your fingers and bring the crown of your head down to the mat on the floor. The back of your head is held and supported by your interlaced fingers. Check that your elbows are approximately shoulder-width apart.

You can make sure you have the right distance if you can grab your right tricep with your left hand and your left tricep with your right hand. Then, create a triangle with your interlaced fingers and lean forward to place figureskaterfitnessmag.com

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Insider Workout

At Flexafit, our goal is to help skaters not only get stronger but also prevent injuries through exercises focusing on alignment of the joints. This season, let’s work on getting the deeper core muscles stronger and the muscle groups around the hips strong to support healthy alignment of the ankles, knees and hips.

Demonstrating the exercises is Mia, from Richmond Training Centre in Canada. figureskaterfitnessmag.com

STRONG CORE 1

Bird Dog On the hands and knees, raise the opposite side leg and arm straight out parallel to the floor.

With control, bring the knee and hand in.

Do 15 reps each side for 2-3 sets.

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FIGURE SKATER FITNESS

WINTER 2020

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Advance Bird Dog Skater does the same exercise in a plank position.

Do 15 reps each side for 2-3 sets.

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FITNESS INSIDER WORKOUTS

V-Sit Leg Extensions Sitting with the legs extended straight out and a band around the ankles, hold the arms crossed over. Slowly extend the legs out and back in.

Do 20 reps for 2-3 sets 1

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FIGURE SKATER FITNESS

WINTER 2020

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Leg Drop Downs Lying on the back, raise the legs straight up to the ceiling. Slowly lower the legs to the side, keeping the feet together.

Bring the legs back to centre and repeat the other way.

Try for 10 reps each direction for 2-3 sets.

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FITNESS INSIDER WORKOUTS

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FIGURE SKATER FITNESS

WINTER 2020

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Superman Lat Pulls Lying on the stomach, hold a set of 2lbs in each hand, extending the arms in front. Lift the legs off the ground, squeezing the gluttes. Pull the hands to the shoulders, squeezing the shoulder blades together.

Repeat 20-30 reps for 2-3 sets. This exercise can also be done without weights.

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FITNESS INSIDER WORKOUTS

STRONG HIPS Glutte Hip Raises

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Lying on the back, lift one leg into the air. Lift the hips up as high as you can and squeeze for a count of 2 at the top position. Lower the hips and repeat.

Do 20 reps on each leg for 2-3 sets.

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FIGURE SKATER FITNESS

WINTER 2020

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Glutte Kick Backs Place a band above the knees. In all fours, lift one leg straight behind with a bent knee and the foot up the the ceiling. Lower the leg to the starting position and repeat.

Do 20 reps on each leg for 2-3 sets.

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FITNESS INSIDER WORKOUTS

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Lateral Knee Extensions Sitting with the front leg at 90 degrees and the working leg extending to the side. Hovering the leg up above the ground, extend the knee and bend directly in line with the hip.

Repeat 20 times for 3-4 sets 2

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FIGURE SKATER FITNESS

WINTER 2020

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Spiral Extensions Starting on one leg in an arabesque position, raise the leg up into a spiral, without changing the upper body position.

Repeat for 20 reps on each leg for 3-4 sets.

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FITNESS INSIDER WORKOUTS

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Mia Bogdanov, 9 years Richmond Hill, Ontario, Canada

“ I started figure skating when I was three. My favourite skaters are Evgenia Medvedeva and Alexandra Turusava. Whenever I go to Signe’s off-ice Flexafit training class I have energy and I am so happy to be there. I bet if you were there you would love it, too!” figureskaterfitnessmag.com

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INJURY

PREVENTION

With competition season in full swing you need to stay in top form. Our experts are providing you with the insight and information you need to prevent, support and heal injuries to successfully skate you way through your programs. figureskaterfitnessmag.com

FIGURE SKATER FITNESS

WINTER 2020

PHOTO CREDIT: Photography by Sydney Robinson

No Pain, No Knee Strain Educate yourself on knee strain and pain to help prevent injury

by David Merson, PT, DPT, ATC

Know the expression, you’re the bee’s knees and how it means you’re the absolute best? Well, we think you and your knees are both fantastic, which is why we want you (and your knees) to remain healthy and strong for your lifetime.

After all, you use them constantly, doing squats, burpees and lunges off ice, while putting them in full play on the ice.

training. Recognizing and understanding potential injuries can help you to avoid incurring them.

As a figure skater, you need healthy knees, along with your hips and lower legs, to empower you to jump, perform beautiful choreography and so much more. The thigh bone, your femur; the lower leg bone, the tibia; and the knee cap, the patella all need to work well together for optimal on ice and off ice training. An injury to this area has the potential to keep you off of the ice and limit your

A sprain refers to when a ligament is over- stretched and a strain refers to when a muscle is over-stretched. Ligaments are soft tissue structures that connect bone to bone. A ligament creates stability between two bones. Muscles are soft tissue structures that allow you to jump, bend, extend and perform on and off the ice. In basic terms, muscles are your movers and do-ers.

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Sprain versus Strain, Ligaments versus Muscles

INJURY PREVENTION

INFLAMMATION Inflammation is a complex word that we use when a part of the body is irritated. This irritation can come in many forms: pain when moving, tenderness to touch, visible redness or other discolouration and/or swelling. Swelling is fluid that gives inflamed body parts a puffy appearance.

Know your body parts and how to identify potential injuries

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PATELLA (KNEE CAP) TENDONITIS

BODY PART: The patella (knee cap) tendon connects your quad (big thigh muscle) to your lower leg. The connection of the two passes over your knee cap.

TYPE OF INJURY: Inflammation of this tendon can be very painful and will often hurt when you bend the knee, land from a jump and even touch it.

Why it happens: Overtraining and overuse in which pliability is not focused on pre and post activity.

HOW TO RECOVER: The simple version of patella tendonitis recovery is to decrease the inflammation with ice application, but seeing a specialist to ice massage and use a vibrating therapy device will help the muscles on the front of your thigh and lower leg stay relaxed.

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MCL SPRAIN

BODY PART: The medial collateral ligament (MCL) is a ligament on the inside part of the knee that connects to the

inside of the thigh bone, your femur and to the inside of the lower leg bone, the tibia.

TYPE OF INJURY: A sprain to this ligament occurs when it is over stretched. It can be painful to touch, painful to move your knee and feel like you are not stable.

WHY IT HAPPENS: Over stretching while the rest of your body, your hips, knees and ankles perform activities with less than ideal form, like when your skate gets stuck on the ice and stays fixed in that position while the rest of your body keeps moving.

HOW TO RECOVER: Through a sports medicine specialist who can reduce surrounding muscular tightness and allow the ligament to heal.

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QUAD STRAIN

BODY PART: The quadriceps, better known as your quads are large muscle groups on the front of both of your thighs.

TYPE OF INJURY: A quad (not the jump) strain is when the big muscle on the front of your thigh gets overstretched. The quad can then be painful to touch, painful to stretch and/or feel hard to touch. In addition, it will feel different than your non-injured quad.

WHY IT HAPPENS: Overtraining and repeated impact. A quad strain can occur when jump frequency is increased too quickly and/or when not enough muscle recover is allowed during training periods.

HOW TO RECOVER: The key is to reduce tension on the injured portion of the muscle, obtain therapy that will enhance recovery and perform exercises and off-ice activities that can reduce injury risk.

Your Quick Reference Guide: Typical Figure Skating Injuries

HEAT vs. ICE

Vibrating Therapy Device Focus for Soft Tissue Pliability

Bracing

Exercises

Ice massage along tendon

Front of Thigh, Front of Lower Leg

Patella tendon strap, if needed.

Limit strengthening of quad, focus on hip and core stability

2 MCL Sprain

Ice during immediate onset along inside of knee, moist heat along thigh and lower leg

Inside of thigh, front of thigh, back of thigh, inside and back of the lower leg

Knee brace depending on medical provider recommendation.

Focus on ankle, knee, hip, and core stability exercises.

3 Quad Strain

Ice during immediate onset along quad (first 24-48 hours), moist heat along thigh and lower leg (after 48 hours)

Compression wrap for thigh

Limit strengthening of quad, focus on hip and core stability.

1 Patella

Tendonitis

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Front and back of thigh, side and back of hip

Manual/ Hands On Therapy

Medical Professional Assessment

YES

Always a great idea for additional assessment and therapy techniques.

Hydrating with water and electrolytes, eating a wellbalanced healthy diet, and limiting the amount of stress.

YES

Always a great idea for additional assessment and therapy techniques.

Hydrating with water and electrolytes, eating a wellbalanced healthy diet, and limiting the amount of stress.

YES

Always a great idea for additional assessment and therapy techniques.

Hydrating with water and electrolytes, eating a wellbalanced healthy diet, and limiting the amount of stress.

Healthy Lifestyle

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FIGURE SKATER FITNESS

WINTER 2020

THE FOOT FIX

What you need to know about your foot and ankle injuries and how to heal them

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

Y

ou train hard, eat healthy and everything is coming together. But then there is pain in your foot or your ankle. Maybe if you ignore it, it will go away, but instead the pain gets worse and no amount of boot punches or adjustments make it feel better.

Unfortunately, ankle and foot related problems associ30

ated with figure skating are all too familiar, especially for those who spend many hours training. Corns and calluses, stress fractures, tendonitis of the ankle and foot, as well as cysts and bursitis are the most common complaints. Some also suffer from plantar fasciitis, a painful heel condition, as well.

INJURY PREVENTION

The Causes OVER USE: Although skaters may be able to pin point their injury to a specific one-time event, many suffer from foot or ankle injuries because of over use and incorrect technique. According to an excerpt from the American Orthopaedic Society for Sports Medicine, “impact at landing generates deceleration forces measuring up to 100 Gs in adolescent skaters. This phenomenal force is transmitted throughout the lower extremity contacting the ice and axial skeleton and is the main contributor to the host of injuries sustained in figure skating.”

Skating multiple hours each week practicing the same jump, spin and footwork over and over, your foot and ankle may not be able to handle the constant stress and over time may end up injured.

POOR FOOT MECHANICS: If you over pronate (flattened or dropped arches), the tendons of your foot and ankle may become over stretched and inflamed, causing pain. If you have a high inflexible arch there may be added stress to the bones of the foot and ankle due to the lack of shock absorption in your foot. Those with high arches are at greater risk of stress fractures of the foot. Painful corns and calluses can also occur if your foot sits twisted inside the boots and the bones are pressed up against the inside of the boot.

BOOTS THAT ARE TOO STIFF OR BROKEN DOWN: Boots that are too stiff limit your ability to bend your ankle, resulting in strained muscles and tendons. In addition, with the 100Gs created upon impact with the ice when landing a jump, a boot that is too stiff and doesn’t give way to the skater is a prime candidate for causing a stress fracture. Alternately, boots that are broken down no longer provide the amount of ankle support required consequently making your muscles work too hard to balance you on your blade. Over time, the muscles and tendons can become painful and irritated, even swollen.

INCORRECT BOOT SIZE: Skates that are too big, too small or just don’t fit your foot can contribute to foot problems. The red bump or knot on the back of your heel is a result of your heel slipping inside a boot that is too wide, too big or not laced properly.

POOR LACING HABITS: Tying your skates too tight, especially at the top of the ankle can be contributing to figureskaterfitnessmag.com

ankle tendonitis. The tightness from the laces severely restricts the motion needed to bend your ankles properly.

INCORRECT BLADE PLACEMENT AND BLADE SHARPENING: An imbalanced boot for the blade, too deep of sharpening or too irregularly sharpened skates can all contribute to foot injuries, as you’re unconsciously having to fight the blade, either because you can’t stand up straight on it or are having problems gliding on the ice. Either way, your muscles and ligaments will be stressed more than normal.

The Solutions DON’T IGNORE IT THE PAIN: An injury caught early can reduce the chances of it worsening, so tell your parents and your coach if you are ever in pain. Rest, ice, compression and elevation (RICE) can help treat foot and ankle injuries. If the condition doesn’t get better within a reasonable time or if the injury warrants it, seek medical attention.

DISCUSS YOUR TRAINING SCHEDULE WITH YOUR COACH OR YOUR PARENTS: Is your body telling you that you are training too hard? Are you working on the same jump over and over again and perhaps this is causing the issue? Having someone else review your training schedule and share their perspective can help prevent injuries before they even start.

GET YOUR BOOTS INSPECTED: A qualified boot fitter can determine if your boots are broken down or if the boots are providing too much support thereby causing you pain and injury. They will also check the blade placement to ensure it is mounted properly. Talk to your skate sharpener too, especially if you suspect your blades have been sharpened too deeply. A lighter sharpening may better suit you.

CONSIDER FOOT ORTHOTICS: Although foot orthotics are beneficial in preventing injury, they can also serve as an invaluable rehabilitation tool both in skates and for running/street shoes. For conditions like plantar fasciitis, tendonitis and stress fractures, orthotics will limit the aggravating motion and re-align the foot to promote healing. As well, because orthotics hold the foot straighter and more upright in boots, you may see the corns and calluses start to heal.

RE-EVALUATE HOW YOU LACE YOUR SKATES: Picture 1 shows an incorrect way skates are laced.

Picture 2 shows the correct way. You should never “rope” yourself into the top of the skates, but instead leave ample room at the top to allow your ankle to bend. You should be able to bend your knees over your toes and only at that point feel strong resistance from the tongue of the boot.

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HEART FELT

How you can prevent injury-inducing and anxiety-based heartburn

by Adriana Ermter

C

hances are, you know that anxiety is your body’s natural response to stress. Having a little bit of anxiety now and then is normal, but if you’re constantly worrying about an injury that’s on the mend or fussing about an upcoming competition, you can spike your stress levels causing increased anxiety, which can then lead to heartburn.

Sure, it may not sound like a big deal. I mean, come on, you can pop an antacid and be done with it. And yet, it is. According to Dr. Niket Sonpal, an internist and gastroenterologist at Touro College of Medicine, heartburn or acid indigestion happens when stomach acid flows

backward into the esophagus. Not only is it’s burning, gurgling presence sudden and painful, heartburn can feel like the air is being punched out of your lungs and it can cause hyperventilation, a tight feeling in your chest and even, upper abdominal pain—all of which can affect you on the ice and during dry land training, potentially causing an injury.

So while you may feel foot sure and carefree most of the time, should you experience the pressures of competition and want to keep your stress levels in check and your body in top form, put these tips into practice.

DRESS LOOSELY

ger over your food and allow yourself to feel full by giving your food time to digest.

When it comes to working out, most of your gear is close fit to your body. Yet when you’re experiencing high levels of anxiety and stress, wearing loose fit clothing like a soft t-shirt and sweat pants is not only comfortable, it can help prevent heartburn. According to the National Heartburn Alliance, squeezing into too-tight clothing can increase abdominal pressure and may result in a heartburn attack.

While most attacks are unexpected, some are excruciating and can cause you to double over, fall and potentially hurt yourself.

EAT LIGHT & WELL “High-fat food can spell trouble if you’re prone to heartburn,” advises Dr. Sonpal. So put down the pepperoni and cheese pizza and choose healthy options, like lean meats, green vegetables and whole grains. People who suffer from heartburn often know the trigger foods that cause symptoms, says Dr. Sonpal. “Common foods include chocolates, caffeine and greasy foods. These foods relax the lower esophagus sphincter muscle, when this muscle is relaxed, the food will go back up and cause heartburn.

Other foods that can trigger heartburn include acidic foods such as citrus fruits or carbonated beverages.”

The National Heartburn Alliance recommends avoiding creamy salad dressings, as well as oil and vinegar, tomatoes, raw onions and other acid-aggravating ingredients.

CHEW SLOWLY Take the time to eat slowly and enjoy your food. Rushing through your meal or chewing with your mouth open can increase your chances of indigestion or heartburn. Lin32

CHOOSE WISELY Even if you have chronic heartburn, you don’t have to give up your favourite foods. You just have to choose wisely to save yourself some pain later on. For example, mashed potatoes can trigger heartburn, but baked potatoes may not. When it comes to dairy products, the less fat the better. “When choosing carbohydrates, multigrain bread or rolls and corn bread are good choices, while macaroni and cheese and other pasta dishes are known to trigger acid reflux,” says Dr. Sonpal.

STAY AWAKE A post-meal nap is always tempting and easy to do when you’re at competition, in a new city or country and don’t have a regular routine to fall back on. Napping is also an easy go-to when you’re feeling overwhelmed or your body is over tired from training. “. Instead of falling asleep, try going for a walk,” suggests Dr. Sonpal. “Especially sleeping right after eating can increase GERD symptoms.”

GET YOUR ZZZS To avoid injury, your brain needs to function at full capacity when you’re training and competing, so that means getting a good night’s sleep every night. And yet, despite your best efforts, stress and anxiety can negatively affect your sleep. One way to help combat insomnia and uncomfortable heartburn is to maintain a consistent sleep schedule by getting up and going to bed at the same time every day.

INJURY PREVENTION

CUT OFF YOUR WATER SUPPLY As counter-intuitive as it may seem, considering you probably count how many glasses of water you drink each day, stopping your water intake at night-time is actually a good thing. Not only will you get a better night’s sleep as you won’t need to go to the bathroom in the middle of the night, you’ll also halt heartburn.

“Drinking and eating too close to bedtime can make acid reflux worse,” affirms Dr. Sonpal. “Stop eating and drinking, water included, three hours before bedtime.”

ACT LIKE A DETECTIVE Keep a stress journal, writing down what you’re doing, thinking and feeling when you start to feel your stress and anxiety levels rising. Take note of what you ate and drank during the day, as well as how much sleep you had the night prior and any exercise or socialization that may have released some of the stress from your body. You’ll also want to highlight when you experience heartburn, what your symptoms are and how long they last. Then, show your coach and/or parents your journal entries so that together you can create an action plan. figureskaterfitnessmag.com

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WWW.WUXLY.COM DOE PARKA WORN BY OLYMPIC GOLD MEDALIST GABRIELLE DALEMAN

IN THE SPOTLIGHT Gabrielle Daleman shares why and how creating her own master plan has pushed her to the top, even when she has fallen down

PHOTO CREDIT: Photography by Christian Bonin

WINTER 2020

FIGURE SKATER FITNESS

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IN THE SPOTLIGHT

GABRIELLE DALEMAN IS A

GOAL GETTER Goal setting is very important because it gives

you things to strive for and try to succeed.

by Adriana Ermter

figureskaterfitnessmag.com

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G

abrielle Daleman wears the weight of the Olympic gold and World bronze medals hanging from their ribbons around her neck like a pro. She should. The 21-year-old Newmarket, Ontarian has been preparing for grandeur since she first laced up a pair of figure skates in 2002.

“My parents put me in CanSkate when I was four; they thought every Canadian child should know how to skate,” affirms Daleman. They were right, because four

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years later while watching Joannie Rochette compete for Canada during the 2006 Olympics, Daleman turned to her parents and said, “that is what I want to do when I grow up.” So she did. She has. And despite a debilitating fall, which could have ended her career, Daleman continues to make strides forward—all with the support of her family, friends and the Granite Club where she trains with her coach Lee Barkell and choreographer Lori Nichol.

IN THE SPOTLIGHT

How did your fall impact you?

“During the warm-up for the World Team Trophy competition I was in the process of warming up my double axel to triple toe combination. I was skating forward and then turned backwards before my take-off of the axel jump. While I had my back turned, another skater had drifted out from the boards and into my path, so when I turned around to jump, she was there. I tried to avoid her, but our blades still touched and I went flying to the ice. It was a hard fall, causing me to have a concussion, a perforated eardrum, two broken ribs and a badly bruised knee.

Not realizing how badly I was hurt, I still attempted my Free Skate at the competition. Later that month I tried to do some shows, but I was unable to perform. I took the rest of April and May off to recover from my injuries and hoped it would be enough time, but my recovery was slow. I was going to see a concussion doctor in Toronto. I had to take migraine medicine to get the headaches from the concussion to stop. I had to see an ophthalmologist for my vision and now, I wear corrective glasses for my eyes. I met with Skate Canada, my coach and my parents at the beginning of July and together we decided that I would temporarily stop skating since I still had concussion symptoms. Skate Canada created a recovery plan for me, complete with seeing Meghan Buttle, a physiotherapist who orchestrated everything and was the central person who oversaw my recovery.

I was off the ice until the end of August. When I was allowed back on the ice, I had to take it slow with just edges and stroking. Even at National Camp, I was not allowed to do much. I withdrew from all my summer competitions and the Autumn Classic. Finally, I was cleared to do full training by the end of September.

I competed in Finland with only two weeks of full training, so I knew that I was not going to perform well there and that it was part of the recovery process. I then competed at Skate Canada International, two weeks later and had a good short program, but I didn’t have the mileage for my Free Skate. During the exhibition, I started to be bothered by the lights and the team doctor noticed this. So Skate Canada pulled me from the Cup of China event, as they didn’t think I would be able to handle the 26-hour trip to Chongqing. I have been good the last few weeks with no symptoms and I’m preparing for Nationals.”

What steps do you take to prevent injury now?

“I make sure I always warm-up and cool down properly, not only for competitions, but for training sessions as well. I also make sure I follow the diet laid out by my nutritionist so that my body gets the proper fuel it needs for my workouts and for recovery. I no longer train when I am in pain and I let my coaches know if something is wrong, where as before I wouldn’t say anything.” figureskaterfitnessmag.com

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WINTER 2020

I no longer train when I am in pain and I let

my coaches know if something is wrong.

How have you coped psychologically?

“I won’t lie. I have been dealing anxiety for almost two years and depression for almost a year and a half. The depression came last September when I fell on the ice and hit my head. My coach didn’t see it and I didn’t tell him. It was then that I experienced my first concussion, but I still competed at Salt Lake four days later. Two weeks after that I went into a state of depression, as I could not cope with the symptoms. I didn’t know that it was the concussion causing me to have constant headaches, nausea and just not feeling like myself.

After the accident, in April, I had the same symptoms, but even though we knew that it was concussion causing them, it was not any better. Having to take time off from the ice is not easy for me. I had to cancel shows and guest appearances. I had to see a concussion doctor, an ophthalmologist, ears, nose and throat specialist, my psychiatrist, my sports psychologist every two weeks—all to monitor my recovery. Not being able to train properly for almost six months is not an easy thing for anybody, especially a high performance athlete. But I also had my family there for me. My mom and dad were great, making sure that I got to all my appointments and was getting the proper nutrition and medicine.”

Are nutrition and psychological training part of your current plan?

“I include proper nutrition regiments and psychological training in my goal-setting plan because figure skating is a tough and demanding sport, both physically and psychologically. I spend up to four hours on the ice in a day and then have another one and a half to two hours of off-ice training. So nutrition is very important in not only keeping my bodies fuelled to train, but also in recovering from our workouts as well.

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Psychological training is important because figure skating is unique from other sports, such as basketball or hockey where you respond to where the ball or puck is and who has it. In figure skating I know that nine seconds into my program I have a jump combination and in another seven seconds after that I another jump and so on. If you miss your first jump, you have to be able to mentally overcome that and regroup for the next 10 elements. Alternatively, if you nail that first jump you need to be able to control that emotion as well. All this is through mental training. I do a lot imagery training and talking through programs [with my coach].”

How do you manage your mental health training during the In-season?

“I meet regularly with Judy Goss, a sports psychologist and Dr. Carla Edwards, a sports psychiatrist. We discuss challenges or events in my life and strategies to help me cope. “

Describe your In-season off-ice routine: “Sprints, weights and core. These include short sprints to target my anaerobic training and my weight program is conditioning in the off-season, strength in the pre-season and power in the competitive season.”

What type of off-ice training did you do to achieve on-ice height?

“Over the years I have done a lot of weight training to strengthen my legs and core to preform jumps. I have also incorporated plyometrics into my training program.

My father is a track coach specializing in jumps, so he basically trained me like track athlete.”

IN THE SPOTLIGHT

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What is your pre-practice, off-ice warm-up?

“I start my warm-up with a slow jog for up to 10 minutes.

Then I do dynamic moves to get my range of movement in my limbs. This can be up to 20 minutes, starting with my upper body and then moving down to my legs. I then do off-ice jumps and go through various parts of my program’s foot work. My warm-up is probably about 45 minutes.”

How long is your off-ice cool down?

“My cool down starts off with a slow cool down jog for about 10 minutes. Then, here I do static stretches for about 20 minutes to try and release the lactic acid that has built up in my muscles.

How has goal setting supported you?

“Goal setting is very important, because it gives you things to strive for and try to succeed. You need short, medium and long-range goals in order to be successful. The short-term goals are things that can be attained in weeks or months and the medium ones are in a few months or a year.

I always dreamed that I would one day be a World and Olympic medalist. When I was 10, I wanted to go to the Sochi Olympics. So, at the beginning of each season, my

coach and I would create a set of goals and identify the steps to take to challenge me. Like, when I was 11, I competed and won the Juvenile Title in Ontario, so I skipped Pre-Novice and jumped straight into the Novice division.

It shocked a lot of people, but it was one of the steps we had identified to challenge me as a skater. That year, I came in sixth at Nationals and lot of people thought I was going to stay in that division. At the end of the season however, my coach and I decided to move up to the Junior division. I worked so hard and trained a lot that summer and into the fall. It paid off, because in January I won Junior Nationals just after my 13th birthday.”

What are your current goals?

“I would like to go to the next Olympics and aspire to be on the podium there for the Team and the individual events. I know I have more in me and I want to show the world that Canadian Ladies skating is still very strong.”

How do you keep yourself accountable to your goals?

“I write my goals in a notebook and stick them on a wall in my bedroom. Every morning I wake up and I see the short-term goals that I am working on so it is in my mind. I also have my medium and long-range goals written there, as well. I know that in order to achieve my medium and long-range goals that I first have to achieve my short-range goals.”

Gabby’s meal plan during the In Season BREAKFAST: “Two packets of flavoured oatmeal, one glass of lactose free milk (375ml) with an egg or 1tbsp of flaxseed or chia seeds to help keep me full.”

PRE-TRAINING SNACK: “Two clementine oranges or one banana, plus a soy-fortified beverage (6g pro) and I sip from my water bottle.”

DURING MORNING TRAINING: “I sip water and drink a bio steel sports drink.”

LUNCH: “I drink another soy-fortified beverage immediately and then I eat lunch within 30 minutes. My meal is usually half a chicken quesadilla (easy on the cheese), with fruit or half of a portion of gluten-free pasta with meat sauce. If I don’t have an appetite for meat, I eat one almond butter bite. Water to drink.”

DURING AFTERNOON TRAINING: “I sip water and drink a bio steel sports drink.”

RECOVERY SNACK: “The other half of quesadilla or pasta, 42

both with grilled vegetables (no added oils), and water to drink.”

DINNER: “3- 4oz salmon/tuna, chicken, lean cut of steak (2x per week), lamb, with vegetables (zucchini, kale, peppers, etc.), and a grain or starchy veggie (brown or long grain rice, quinoa, sweet potato, squash, etc.). On training days, I eat a quarter to a half a plate of grains/ starchy veg; on rest days I’ll only eat a quarter of a plate.

If I have no appetite for meat/poultry, I will usually have scrambled eggs or a glass of lactose free milk to ensure my protein intake.”

POST STRENGTH AND CONDITIONING WORKOUTS: “It’s important for me to eat protein and carbohydrates immediately post training, even if it’s late at night, to spare muscle. I like ½ cup berries/pomegranate and ½ cup plain or flavoured Greek yogurt, the coconut, is so delish! Or I’ll eat ¼ cup of trail mix (almonds, craisins, soy nuts with a few dark chocolate chips), plus a soy beverage or a glass of lactose free milk.”

IN THE SPOTLIGHT

I know that in order to achieve my medium and long-range

goals that I first have to achieve my short-range goals.

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FIGURE SKATER FITNESS

PHOTO CREDIT: Photo courtesy of Gabrielle Daleman

WINTER 2020

Our cover model Gabrielle Daleman takes a break from competition stress by creating a little me-time and listening to her favourite playlist.

STRESS SUCCESS

Seven ways to rise above and move beyond the emotional pressures of competition

by Adriana Ermter

C

ompetition stress is a real thing. While the Yerkes-Dodson Law suggests a certain amount of stress can improve your performance, like when you’re feeling excited right before you skate onto the ice to do your program and the adrenalin rush helps you achieve your best, too much anxiety can also have the opposite effect. So knowing how to differentiate between nerves of anticipation and the unease of being overwhelmed and then, how to move through these emotions will help you manage the competitive season like the pro you are.

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1 BREATHE EASY One of the best ways to reduce stress and anxiety is to slowdown your breathing. “When you are stressed, overwhelmed, worried or something is bothering you, your breathing tends to get fast and shallow,” says Dr. Vinay Saranga M.D., a psychiatrist and founder of Saranga Comprehensive Psychiatry. “This can actually makes you feel worse than you are already feeling.”

ACTION: Focus on slowing down your breathing by inhaling air in through your nose and deep into the diaphragm (your stomach area), holding the breath for a few seconds and slowly exhaling through the lips.

TRAIN THE MIND

2 BE MINDFULNESS When you start worrying about preparing for your competition, practicing your program or even talking through the steps you need to take or who you’ll be competing against at the event, stop, regroup your thoughts and remind yourself to practice mindfulness.

ACTION: “This is the act of being present in the moment and in what you are doing in that moment,” says Dr. Saranga. “Immersing yourself in the present moment makes it harder to dwell on the past and worry about the future.” It puts your headspace exactly where it belongs, in the present moment, where you need to refocus your energy.

3 TAKE A BREAK There’s no doubt the competitive season can take a toll on skaters’ emotions, even the ones with Olympic medals hanging around their necks. You’re human; it’s natural. So when you feel as though it’s all too much to bear, take a break.

ACTION: Go for a walk. Take a drive and turn up the music. Put on your bathing suit and go for a swim. Watch YouTube videos about cats jumping when they encounter a cucumber. Hang out at Starbucks for a half hour and people watch. It doesn’t matter what you do. “When you feel your anxiety levels rising, check out for a few minutes by taking a break from what you’re doing and connect to something that makes you feel good,” affirms Dr. Saranga.

4 AVOID GOSSIP There’s nothing like a heated debate over which athlete skates better than the next, what so-and-so’s program outfit looks like or how the athletes are being judged harder than you anticipated. “If a topic feels too far out there or if you know that people have very differing points of views, stay away from it,” advises Dr. Saranga.

ACTION: Focus conversations around how you’ve watched Stranger Things so many times you can recite every episode, how you wish Britney Spears would release a new album, why you can’t put

down your copy of Scarborough. Reliving memories and other fun and interesting topics is always better than gossiping about someone else or getting into a spicy conversation about who out-skated who.

5 GET OUTSIDE It’s so easy to get stuck inside your hotel room, the ice rink and the gym. Competitions often take you far away from home and out of your routine, so it’s easy to not know what to do and wind up doing, well, nothing. “Getting some fresh air and a little activity can be good for everyone,” says Dr. Saranga.

ACTION: Think of games to play outside. Go for a bike ride on a city rental bike or for a walk around the block. “A little fresh air can relieve a lot of stress and tension.”

6 COMFORT YOURSELF If you don’t like large crowds or small talk with the other athletes, rather than worry about it, be kind to yourself with the self-messaging you choose to tell yourself about the situation. “Remind yourself that it’s only a few hours and you can get through it,” advises Dr. Saranga.

ACTION: “Spend time around the people with whom you have the most in common or the ones who don’t stress you out as much,” says Dr. Saranga. “Remember to smile as this not only makes you appear to be enjoying yourself, it really will help you feel better.”

7 STAY ON YOUR MEDS Many athletes experience mental health strain and are supported by medication. There’s no shame in that. “The [competition] season is not the time to come off your medication, but instead to make sure you’re diligent about taking it,” Dr. Saranga.

ACTION: Follow the plan your doctor has set out for you. Go to bed at the same time each night and aim to get at least seven hours of sleep. Eat well and know, you’re doing what’s best for your mind and your body.

TRAIN THE MIND figureskaterfitnessmag.com

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In the Red Try these four delicious and nutritious red meat meals for a fantastic source of protein, iron and zinc

by Ashley Leone

R

ed meat, including beef, pork, lamb, veal and goat, offers an excellent source of protein, iron, vitamin B12 and zinc. For both health and environmental reasons, choose lean protein from a variety of sources and according to The Canadian Cancer Society, limit your red meat intake to three 85g servings per week. It’s a delicious and welcome alternative to your plant, fish, and chicken dishes. And don’t forget to healthy diet includes loads of vegetables, ample whole grains, and a little good fat from nuts and oils, too. Keep reading to find our how you can make it all come together in these four fabulous red meat dishes. figureskaterfitnessmag.com

NUTRITION INSIDER

NUTRITION INSIDER figureskaterfitnessmag.com

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THE PREP PROCESS: Cut the fat off the meat before cooking. Combine strips of beef with broccoli and scallions for a savoury meal you can cook in less than 30 minutes. The key is stir-frying the beef and veggies separately. The vegetables should be tender but firm. For the perfect sauce, mix low sodium broth, low sodium soy sauce, hoison sauce, lemon juice or rice vinegar, sesame oil and a bit of cornstarch for thickening.

Add the sauce to pan along with the cooked broccoli and stir until thickened. Cook the udon noodles according to package directions. Spoon stir-fried beef and broccoli onto udon noodles and serve.

GRILLED LAMB WITH GRAIN SALAD FOOD FACT: Iron is carried by our red blood cells and helps our body use oxygen. Low levels of iron can impair your athletic performance. The iron we eat is one of two forms: heme iron and non-heme iron. Heme iron is found in animal foods like red meat and non-heme iron is found in plant foods like dried beans, peas and lentils, some fruit and vegetables and fortified grains.

THE PREP PROCESS: Grill lamb and serve it alongside a salad of wild and brown rice mixed with chopped mint, parsley, scallions and pistachios, dried cranberries and fresh pomegranate seeds all tossed in a vinaigrette. This meal makes the perfect wintry holiday meal, packing in essential post-workout protein alongside immune-strengthening vitamin C.

CURRIED PORK BULGUR SALAD

STIR-FRIED BEEF AND BROCCOLI WITH UDON NOODLES FOOD FACT: Choose lean cuts of beef with little marbling (i.e. flecks of fat within the cut). Eye of round roast and steak, sirloin tip steak, top round roast and steak, bottom round roast and steak and top sirloin steak are great choices.

figureskaterfitnessmag.com 48

FOOD FACT: Just one ounce of cooked meat averages 7g of protein. Animal food sources also offer a high biological value source of protein, meaning that they contain all of the essential amino acids. We need to eat foods containing amino acids because our body cannot make them, so red meat is a simple way to get all of your essential amino acids. Not to worry if you’re vegetarian, you can still meet your amino acid requirements by choosing protein from a variety of sources such as, rice and beans or peanut butter and whole grain bread. Choosing high biological value protein foods is particularly helpful after exercise to build and repair muscle.

THE PREP PROCESS: This curried salad is a tasty way to use up leftover cooked pork. First, cook bulgur with chopped dates, broth, curry powder, cumin and green onions. Then chop mint, tomatoes and cucumbers and combine with leftover pork and a squeeze of lemon. Combine pork mixture with cooked bulgur and top with fresh coriander.

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NUTRITION INSIDER

SPICY MINCED BEEF LETTUCE CUPS FOOD FACT: Choose extra lean ground beef to save an average of 5grams of fat per 100 grams of meat in comparison to lean ground beef.

THE PREP PROCESS: Follow the recipe below for a fresh twist on the classic taco.

INGREDIENTS 1 pound (450 g) extra lean ground beef 1 small yellow onion, diced ½ cup frozen corn 1 small jalapeño pepper, diced (discard seeds unless you like it very hot) 1 teaspoon vegetable oil 1 garlic clove, minced 1 teaspoon cumin ½ teaspoon paprika ½ teaspoon chipotle chili powder Dash of salt 2 heads, Boston bib lettuce 1 avocado, chopped ¼ cup cilantro (or parsley), chopped Spritz of fresh lime, to taste DIRECTIONS 1 Sauté onion with the oil over medium heat. Once translucent, add ground beef and diced jalapeño pepper. Cook beef until browned.

If it starts to stick, add a few tablespoons of water.

2 Remove pan from heat and drain meat by placing a lid over the pan and pouring the excess fat into a disposable container.

3 Replace pan with the meat on stovetop and add frozen corn and spices (i.e. garlic, cumin, paprika, and chipotle chili powder). Stir and cook until tender, about 3-4 minutes.

4 Spoon beef mixture into washed and dried Boson bib lettuce leaves. Top with chopped cilantro or parsley, avocado, light sour cream, and salsa and spritz with lime. Serve with a tangy white kidney bean and bell pepper salad.

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SPORT SPECIFIC TRAINING FOR

FIGURE SKATERS Host a workshop at your club this year!

Presented by Flexafit - Santasport We offer all the essentials of on and off-ice training for figure skaters in Europe and Asia.

CONTACT US TO GET QUOTE info@flexafit.com mikko.pohjola@santasport.fi santasport.fi/flexafit

STYLE

You’re busy. Practicing, travelling, skating, practicing, travelling, skating. Or maybe you’ve got your work cut out for you, putting one skate in front of the other at your home rink. Either way, we’ve got your every creature comfort covered from spritzing on a little inspiration to sipping an immunity-boosting tea, so that you can make the most of the season, no matter where you are. figureskaterfitnessmag.com

FIGURE SKATER FITNESS

WINTER 2020

Aveda Hand Relief Moisturizing Crème

It’s almost like a right of passage for figure skaters to have rough, dry, chapped and even cracked hands. Put yours in check with this super hydrating hand cream made from plant hydrators and andiroba oil. $34, available at Aveda.

Marc Jacobs Daisy Dream, Christian Dior Lucky and LUSH Celebrate fragrances

CREATURE COMFORTS Whether you’re travelling to Nationals and beyond or putting in the hours on home ice, these feel-good, do-good items will keep you inspired, happy, healthy and most important of all, cozy comfortable

by Adriana Ermter 52

Tt’s safe to say there are three very real stages every performer goes through: the dream phase; the days, weeks and months you’re feeling lucky; and those special moments you want to celebrate.

Suit your mood by spritzing on yours now.

Marc Jacobs Daisy Dream, from $75, available at Sephora. Christian Dior Lucky, from $285, available at Holt Renfrew. LUSH Celebrate, $29.95, available at LUSH.

STYLE

David’s Tea in Cold Survival and Sweet Dreams

Emergen-C Immune+ and 1,000mg Vitamin C

Is there anything more soothing than sipping on a cup of hot tea when you’re feeling tired or under the weather or can’t fall asleep at night and these two boxes of blends are no exception. $15 each, available at DAVIDsTEA.

Travelling with these handy dandy immune and vitamin-C-boosting packets is smart and can help keep you in tip-top health. Plus, they give your morning glass of water a fizzy zip and fruity flavour. $13.98 each, available at drugstores.

Niyama Yoga Wellness After Practice Replenish & Repair

ThisWorks Deep Sleep Pillow Spray

A hard workout can leave you feeling sweaty, satisfied and possibly a little thirsty. Well, when you add this mix of six electrolyte minerals, coconut water, vitamin C and L-glutamine into your water, you’ll rebalance your body, while supporting muscle repair. $49.99, available online at www.niyamayogawell.ca figureskaterfitnessmag.com

Repeat: lavender, chamomile and vetiver over and over and over until you fall asleep. Or mist the soothing superblend of these essential oils on your bed sheets and your pillow and let them work their magic. $34, available at Sephora.

Fruits & Passion Alo Grapefruit Guava Shower Gel, Eau Fraiche, Whipper Body Cream

Travel-sized and with a fresh, tart scent that packs a punch—you can stay clean, moisturized and smelling good while you’re zipping around by plane, train or automobile. All three products come in an easy-to-take-withyou pouch too. $25, available at Fruits & Passion.

Thursday Plantation Wellness Pack, Lavender, Tea Tree & Peppermint Essential Oils

Cough, cold, anxiety? Cuts, abrasions, acne? Indigestion, sore muscles, headaches? This tiny pack of three essential oils has your every ache and pain covered and then some. All you have to do is dab a little on. $39.99 for the set, available online at www.amazon.ca 53

FIGURE SKATER FITNESS

WINTER 2020

SKATERS CORNER

Hot Cocoa’s Sweet History

I

t’s cold outside and it’s chilly inside the skating rink, making a steaming cup of cocoa our favourite post-practice treat. And we know we’re not alone.

Figure skaters around the world have savoured this popular drink for too many years to count.

According to the Hot Chocolate Festival Organization (and a few history books), the Mayans created hot cocoa more than 2000 years ago. But it wasn’t until the early 16th century when Spain’s upper class stirred a little sweetness into the frothy deliciousness that the beverage went from cold to hot, courtesy of the Dutch, Italians, French and other mainland Europeans. Now of course, hot chocolate is a staple in most of our homes.

Beyond satisfying our sweet tooth, it has some pretty great health benefits, too. Hot chocolate contains more antioxidants than red wine and tea, so drinking a mug full can help reduce the risk of heart disease. Plus, it’s packed full of flavonoids, which can improve your blood flow, prevent free radical damage and help reduce blood platelet buildup so that you can benefit from overall cardiovascular health.

It can also be personalized by adding a hint of mint, a dash of warm cinnamon or even a hot chili pepper to spice things up. However you choose to mix-up yours, pouring a cup or two into your to-go thermos is sure to make skating time even more fun than it already is.

TRY THIS DIY SUPERFOOD HOT CHOCOLATE MIX A QUICK AND EASY TO MAKE RECIPE FROM LAUREEN ASSEO, THE CEO AND FOUNDER OF FRESH N’ LEAN You need five minutes and the following ingredients: ½ cup Cocoa Powder 2 tsp Cinnamon ½ cup Coconut Sugar 2 tsp Maca Powder 7 scoops Collagen Powder 2 tsp Mushroom Powder 1 ½ tsp Salt 54

Then follow these four steps: 1. Combine all ingredients in a bowl and whisk to combine.

2. Transfer to a jar and store until ready to use.

3. When you are ready to make a cup of hot chocolate, add 2 tablespoons of hot chocolate mix to a mug.

4. Heat 200ml of your favourite nut milk and whisk to fully combine.

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