Figure Skater Fitness - SPRING 2019

A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING

VOLUME 6

ISSUE 2

SPRING 2019

BREAKFAST OF CHAMPIONS

3 DIY meals to start your day

FLEXAFIT WORKOUT

Developing Power Starts with Strength

Bradie Tennell

A fierce competitor, this U.S. Champion flies high and always lands on two feet. Discover her secrets to remaining calm under pressure and rising above adversity. www.figureskaterfitnessmag.com

+7

WAYS TO CREATE POSITIVE CHANGE

EXERCISE YOUR GERMS

EDITOR’S LETTER

Letter From the Editor THANK YOU TO EVERYONE WHO CONTRIBUTED TO FIGURE SKATER FITNESS! PUBLISHER/EDITOR-IN-CHIEF Signe Ronka MANAGING EDITOR Adriana Ermter CHIEF FINANCIAL OFFICER Angela Ronka CONTRIBUTORS Christian Bonin Kinja Dixon Dr. Gustavo Ferrer Katia Kramble Ashley Leone David Merson Vince Sant Tim Silvester Mahta Talani

You’ve had a long season, skated your best, learned great lessons and created incredible memories. Now, you can take a deep breath, hold it in and then exhale, because it’s time to relax and rejuvenate. Welcome to the Post Season!

This is the time of year to plan our schedules, assess our skating gear and focus on developing our power and strength (find out how on page 18 with our Flexafit Workout). To make the most of your downtime, we’ve filled each page with stress reducing and muscle relaxing products, tips to stay germfree and create positive change and delicious breakfast options you can whip up at home.

And of course, we feature exceptional figure skaters.

This issue’s cover model Bradie Tennell is sure to inspire. She’s been on the ice for two decades, won the US Nationals and competed in the Olympics. Flip to page 33 to read Tennell’s full story, inclusive of personal insight from all of her experiences.

And don’t forget to workout with us online on Wednesdays and Sundays (see in-magazine ad), or tag us on Instagram. I’d love to hear from you.

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

figureskaterfitnessmag.com

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FIGURE SKATER FITNESS

SPRING 2019

Contributors Katia is a former competitive figure skater.

Originally from Moscow, Katia is currently skates for the University of Toronto Varsity Figure Skating team and is a Flexafit coach who believes that heartfelt passion can drive any athlete towards their success.

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Mahta

Talani Mahta is a former Novice level competitive figure skater and member of the University of Toronto Varsity Figure Skating team. She has a background in Kinesiology and is a Flexafit coach who brings her love of the sport to every off-ice training session.

Comm e des danse urs Comm e des danse urs

Excell ence as stand ard...

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nous l’avait dit depuis de couples canadien, aux proRichard Gauthier, le faiseur de danse ajoutent énormément longtemps : certains éléments Sui et Han Cong, trois Alors, pourquoi pas ? Wenjing grammes des Couples. vice-champions du Monde, Juniors puis deux fois fois champions du Monde et... revendiquent de danser. gagnent leur premier titre nous l’avait dit depuis de couples canadien,des programmes d’anthoaux proRichard Gauthier, le faiseur offrent nous énormément Massot et Bruno danse ajoutent Kerr, un Aljona Savchenko par John : certains éléments deet de tendresse ciselés Cong, trois longtemps pas ? Wenjing Sui et Han année olymde poésie, de rêve logie, bijoux de leur du Monde, des Couples. Alors, pourquoi chorégraphe grammes lefois sera Dean vice-champions deux Christopher puis émérite. flip cette danseur champions du Monde Juniors fois en délicatesse de triple Stolbova et Fedor Klimov, de danser. et Eric Radford ont pique. Ksenia leur premier titre et... revendiquent gagnent Meagan Duhamel pourannée, osent la danse contemporaine. d’anthod’Eric. Sous la douleur cette blessure à l’aine des programmes et de malchance, Bruno Massot nous offrent joué de et avec Savchenko perfection Aljona John Kerr, un par d’athlètes de danseurs et leurciselés connexion de rêve et de tendresse se cache tant bijoux poésie, deleur discipline.de leur année olymlogie, fait progresser chorégraphe leleur Ils ont tellement couple.émérite.

Christopher Dean sera danseur de triple flip cette contiet Fedor Klimov, en délicatesse Couples les ont pas, les ou Radford pique. Ksenia Stolbova Eric portés et Duhamel interdire les légiférer, deux peut bien contemporaine. Meaganplaisir de leur public. Les L’ISU osent la danse année, le d’Eric. Sous la douleur pouret pour meilleur à l’aine blessure d’avancer. Pour cette des quads : avecle nuent celles de malchance, Messieurs, joué les d’athlètes et de chez perfection comme leur été, et de danseurs saisons ont les dernières se cache leur connexion twist, triple Axel lancé se multiplient chez tant leur discipline. lancé, quad quad Salchow Ils ont tellement fait progresser et de chutes en pénalisent l’intérêt, couple. de blessures beaucoup Mais par meilleurs. le patinage par contià digérer Couples restent pas, les ou les les portés et l’esthétique : les quads la pertinence peut bien légiférer, interdire L’ISU public. Les deux et pour le plaisir de leur meilleur le Couples.

Pour quads : nuent d’avancer.

Messieurs, celles des posé la été, comme chez les a dernières saisons ont de 2018 ? » : un spectateurchez les olympique le champion triple Axel lancé se multiplient twist, « qui sera petite » quad « Alors... leur lancé, de remise Salchow l’intérêt, la à quad Helsinki, du libre, àet de chutes en pénalisent meilleurs Sui aux trois de blessures Wenjing questionMais beaucoup Puis par patinage meilleurs. par le qui ne l’a pas baissé. d’Aljona, quads restent à digérer : les Bruno a levé le bras ? Le pertinence et l’esthétique Ksenia et Fedor sont restés de marbre. Qui lamédaille. leur. et Han Cong ont levé le Couples. beau ! meilleur sera forcément un spectateur a posé la olympique de 2018 ? » : long time it for «apetite » : saying has Alors... « qui sera le champion de leur trainer, à remise la been à Helsinki, the leading Canadian Pairs not ?

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Han Cong etWenjing the title for the first time and... taken have just ! beau medallists, silver ld forcément meilleur sera : programmes, jewels unforgettable skatedhas been saying it for a long time havetrainer, MassotPairs Bruno Canadian ChrisSavchenko Kerr.not leading theand AljonaGauthier, ? ice dancer John So, why Richard created by successfulprogramme. and tenderness can add enormously to a Pairs Ksenia Stolbova andWorimagination Fedor of poetry, of ice dance elements certain Champions and two-time Senior their Olympic programmes. to choreograph Dean Meagan Han, three-time Junior World to use contemporary topherSui dance. andisCong dancing. be Wenjing to claim daring and... are time flip this title for the first the triple theyear, fragile onhave just taken silver medallists, Eric’s herniated disc injury.this ldKlimov, have been unfortunate with connecDuhamel and Eric Radford ; mutualjewels dance character programmes, show their theyskated unforgettable the pain have through Massot Nevertheless, and Bruno season. the development Savchenko Kerr. ChrisAljona contributed dancertoJohn icehugely They have by successful as a pair.created athletic perfection and tenderness andimagination and Fedor poetry, oftion programmes. Ksenia Stolbova Olympic their discipline. of their Dean is to choreograph topher use contemporary dance. Meagan to flip this year, are daring to continue willinjury.this but Pairsdisc steps, Klimov, fragile on the triple those herniated Eric’s this lift orwith to forbid rules,been unfortunate makehave past can try Radford The ISUand Men, these Ericand connecAs with the Duhamel ; mutual the public. oftheir dance character enjoyment thepain they show and forthe For the better through twist, thrown evolve.Nevertheless, season. the development quad Salchow, hugely to quad : thrown quadshave contributed the They been about as a pair. seasons perfection two athletichave and have been many injuries and tion top teams. However, there Axel are being tried by the are yet to find a place wittheir discipline. oftriple relevance and aesthetic : quads falls which impair the interest, Pairs will continue to this lift or those steps, but skating. paircan hinISU try and make rules, to forbid The As with the Men, these past for the enjoyment of the public. spectator asked question thisthrown evolve. For the better and a quad twist, ? » :Salchow, Champions quad Olympic thrown : 2018 as quads will emerge pro« who have been about the the free So... forinjuries and medals seasons two many « small of the have »been there presentation theteams.

However, attop Helsinki, and by the top of the beingintried Wenjing witarethree Axel a placeSui triple lower to find yetThen are it. she did: not quads and aesthetic arm aloft, and Aliona’srelevance heldinterest, Brunothe gramme.

So, who ? The best will which impair falls and Fedor remained motionless.

Han raised theirs. Ksenia pair skating. hinCong ! undoubtedly be worth seeing question ? » : a spectator asked this 2018 Olympic Champions proSo... « who will emerge as « small » medals for the free at the presentation of the of the top three in Helsinki, it. Then Wenjing Sui and aloft, and she did not lower - 42 - Bruno held Aliona’s arm gramme.

So, who ? The best will and Fedor remained motionless.

Cong Han raised theirs. Ksenia ! undoubtedly be worth seeing

Excell ence as stand ard...

Kaetlyn OSMOND (CAN) lyn Kaet OSMOND (CAN)

FRA FRA

Olivier BRAJON

Tim is the owner of Get Coached, is a UKSCA Accredited Strength and Conditioning Coach and has a BSc. Honours degree in Sport and Exercise Science. He has worked with athletes for over 10 years and specifically with skaters for the past seven years.

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David is a Doctor of Physical Therapy and a Certified Athletic Trainer. A Body Coach at TB12 Sports Therapy Center in Foxboro, MA, USA, David treats all athletes, including figure skaters and has been part of the medical staff for figure skating events in Boston.

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Ashley is a Registered Dietitian. She is the owner, operator and nutrition expert behind Gazelle Nutrition Lab in Toronto. Ashley provides nutrition advice and plans for athletes and active people alike. Her goal is to help you fuel your inner athlete and put good sense back into eating.

E ST W EW VERSIOGNLISH* WE STARTNATN N E IN Y L E IR * E E ENTIRELY IN NGLISH

ppaairirss

Ashley

Kramble

Olivier BRAJON © Olivier BRAJON

Trained in Pulmonary Medicine in Cuba and in the U.S., Dr. Ferrer has a fellowship in Pulmonary and Critical Care from George Washington University. He has co-founded the Pulmonary and Critical Care fellowship and founded a Chronic Cough Clinic, the Intensive Care Experts Network and the Aventura Hospital and Medical Center Pulmonary Medicine Fellowship where he resides as Program Director.

Katia

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EEddititoo

Dr. Gustavo

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FIGURE SKATER FITNESS

THE IT LIST

SPRING 2019

Table of Contents ON THE COVER

Bradie Tennell, photography courtesy of Bradie Tennell

PAGE 3 Masthead & Editor’s Letter PAGE 4 Contributors PAGE 6 Table of Contents

PAGE 7 PAGE 11

THE IT LIST FITNESS INSIDER

PAGE 12 PAGE 14

Developing Young Athletes The 7 Perks of Working Out From Home

PAGE 17

FITNESS INSIDER WORKOUT With a NEW! ONE-MOVE WORKOUT

PAGE 18

FLEXAFIT WORKOUT Developing Power Starts With Strength

PAGE 27

INJURY PREVENTION

PAGE 28 PAGE 30

PAGE 33

Exercising Your Germs Reflect, Connect, Apply

IN THE SPOTLIGHT Flying high and landing on both her feet is one of this U.S. champion’s skating specialties. Talented, beautiful and candid, Bradie Tennell is a fierce competitor who not only remains calm pressure, but rises above all adversity.

PAGE 39

6

Shin Amano My most memorable skating moment was…

The moment I heard my winning score at the French Nationals in 2010.

The Toronto Cricket Club, because I get the opportunity to train with Olympic and World medalists, which is always very inspiring.

The best way to relax when I’m not skating is…

To take long showers after training and then read my copy of Figure Skater Fitness magazine.

The most challenging off-ice moves for me are….

The best part of eating breakfast…

Rotations and double axels, but they prepare me for my jumps on the ice so they're very helpful.

It gives me energy to start my day.

My favourite off-ice move is…

Stretching. I love it and it helps my spins and extensions on the ice.

Who inspires you:

Yuzuru Hanyu. Despite his several severe injuries, he won two Olympic Golds and broke the World Record. His persistence and passion motivates me through my hard days on and off the ice.

TRAIN THE MIND

PAGE 40

7 ways to Create Positive Change

PAGE 43

NUTRITION INSIDER

PAGE 44

Breakfast of Champions

PAGE 49

STYLE

PAGE 50 PAGE 52

My coach is…

My favourite ice rink to skate on is…

Water, Baby!

Water Therapy

PAGE 54

SKATERS CORNER

Living on the Edge

THE IT LIST

Photograph courtesy of Alexia Orlova-Kramble

Alexia OrlovaKramble, 18 years University of Toronto Varsity Figure Skating

Discover this issue’s selection of snackable information, including a great read for parents and primary school children, soothing oils for every ache and pain, famous words to remember and repeat and so much more... figureskaterfitnessmag.com

7

FIGURE SKATER FITNESS

THE IT LIST

SPRING 2019

WATCH IT: You’re Never to Old to Skate If you’ve ever wanted to pick up a pair of figure skates and hit the ice, but thought you were too old the documentary To The Worlds might just change your mind. Available online on CBC Docs POV, the 45-minute film features six inspiring, dedicated and courageous women who strive to become competitive figure skaters. Capturing each misstep, attempted axel and adventure, filmmaker Wendy Ord (who is also one of the skaters in the film), follows the Kelowna, British Columbia-based ladies as they prepare for the International Skating Union’s 2018 International Adult Figure Skating Competition in Oberstdorf, Germany. The catch: they’re all between the ages of 46 and 77 years old. Oh yeah, and they only have six months to train before the competition. So pop some corn, get comfy and double click here to watch skating history in the making. (Available for viewing in Canada only.)

SAY IT

Don’t you ever let a soul in the world tell

you that you can’t be exactly who you are

— Lady Gaga

USE IT

Scentuals Aromatherapy Roll-Ons in De-stress, Headache, Sleep, Muscle Pain, Balance and Focus Blends Did you know you can lift your spirits and enhance your physical health in 60 seconds or less? It’s true and it’s easy when you use essential oils with healing powers, like peppermint to ease away headaches, ylang-ylang to provide emotional balance and lavender to help you relax and even, fall asleep. All you have to do is choose the aromatherapy roll-on with the appropriate description, take off the cap and roll the 100 per cent natural botanical blend on your pulse points and wait for the good feelings to kick in. Scentuals Aromatherapy Roll-Ons, from $10 each, available online at www.well.ca and at www.scentuals.com.

8

READ IT Small Voice Says!

Grab some quality time with your young athletes with this great read by authors Mike Morrison and MacKenzie Morrison. Ideal for Pre-school and Elementary school children, this new book promotes how to distinguish between right and wrong, and how to listen to your inner voice—all to build self-confidence and self-esteem.

By cultivating your child’s inner reflection skills at a young and impressionable age will help guide them through their life stages on and off the ice. Hardcover $23.50, available at Chapters Indigo stores.

PLAN IT APRIL 2019 1-5 1-7 8-10 11-14 12-14

Flexafit Seminars in Europe with Signe Ronka Inclusive Skating International Event, Glasgow, Great Britain Santasport Olympic Training Centre, High School Camp with Signe Ronka, Rovaniemi, Finland World Team Trophy, Fukuoka, Japan 2019 ISU World Synchronized Skating Championships, Helsinki, Finland

MAY 2019 18 23-15

Skating Club of Morris with Signe Ronka, Morristown, New Jersey, USA 2019 Skate Canada Ice Summit, Ottawa, Ontario, Canada

JUNE 2019 2 Farmington Hills with Signe Ronka, Farmington Hills, Michigan, USA 23-28 Arctic Midsummer Festival with Signe Ronka, Ashley Wagner and Evelina Lorek, Rovaniemi, Finland

figureskaterfitnessmag.com

9

FITNESS INSIDER

FITNESS

INSIDER

It’s the Post Season and that means you’ve got a bit of extra time to get things done. Take a few minutes to discover what our experts have to say about the benefits of working out at home (even if you don’t have gym equipment!) and how to guide young athletes towards success. figureskaterfitnessmag.com

11

FIGURE SKATER FITNESS

FITNESS INSIDER

SPRING 2019

quickly they grow can all impact the development of their movement skills; their physical literacy.

Physical literacy is best described as the development and competence in fundamental movement skills, such as walking, running, jumping and throwing; and fundamental sports skills, namely catching, hopping and galloping. These basics underpin pretty much all human movement whether in sport or recreation.

Thus, the earlier and broader the experience, the better.

DEVELOPING YOUNG ATHLETES

A brief guide for coaches and parents

by Tim Silvester

I

t’s safe to say, coaches and parents want the best for their athletes and children. Yet knowing how to guide them forward to learn new skills, adapt movements, gain confidence and develop as healthy, happy humans doesn’t come with a manual. Here are a few pointers to support you in propelling them towards success.

Learning new movement patterns starts at a very young age through creative play and with activities such as 12

gymnastics and dance classes. The bigger the variety of movement stimulus a child can get from play and games from the ages of two to four years the better. This is when the majority of their coordination and motor development abilities are formed.

Physiological and chronological maturation both play a big part in how you can progress your child’s training and development. How quickly they learn, the level of exposure they have to movement, how early and how

But there are so many questions around training children: How specific should training be?

How much is enough?

Will too much damage them?

What exercises should they do?

The good news is that children are very resilient and can actually do quite a lot. A young child’s body wants to move, learn and grow and because it is not an exact science this does give coaches and parents a little freedom in our delivery. If a little common sense is applied to the process, you will give them enough to develop but not to cause damage.

However, it is important that the correct exercises are used. Big, whole body movements such as running, jumping, hopping and skipping are a great start for your youngest charges, this can then move onto more structured movefigureskaterfitnessmag.com

ment such as body weight exercises like squats, squat jumps, lunges, planks and eventually burpees and star jumps and the like.

Training equipment is often a luxury and due to the usually higher number of children involved it can also be expensive and difficult to manage. Exercise bands for off-ice classes, are inexpensive and easy to work with and young muscles don’t need high loads to gain strength.

LONG TERM ATHLETE DEVELOPMENT It has been shown that there are “windows of opportunity” for maximizing specific developmental elements pre and post puberty such as flexibility and speed. This diagram shows where the Peak Height Velocity (PHV) occurs.

These time frames will differ slightly from individual to individual depending on their physiological and chronological maturation but as a general guideline they provide a solid framework to follow. That being said you wouldn’t focus only on the highlighted element, just that this specific element would just be focused on a little more than other areas at that point in time.

FROM PLAY TO PODIUM The stages of learning and development are also well documented and as you can see in the diagram there is a sequential process to skill learning and development.

Early specialisation sports, such as figure skating, require a specific level of skill learning to be achieved at an earlier age and as such those looking to be competitive must move to the Learning to Train phase sooner.

the learning process will be and the children will develop a stronger foundation and more complete movement curriculum in the process too. to 6 years play, fun and move0 ment games 6 to 9 years are for the athletic ABC’s - ability, balance, coordination and speed 8 to 12 years are for sports skills; run, jump, hop, tumble, throw and catch 11 to 16 years training to train; speed, endurance & strength development

All said, it’s always smart to not be too too specific early on. The more varied the movement the better 13

FIGURE SKATER FITNESS

FITNESS INSIDER

SPRING 2019

1

IT’S CONVENIENT

Roll out of bed and you can be working out within a few minutes.

Sounds simple enough and yet, it’s easy to become distracted with what your siblings are doing, the latest video updates on YouTube, playing Words2 on your smart phone and more. So make sure to tap into your self-motivation, make a workout schedule and stick with it. Once you’ve fulfilled your first week of home-based workouts you’ll be in a routine and appreciating how much free time you have courtesy of never having to leave the house.

2

THE PERKS OF WORKING OUT 7 FROM HOME Break up your day-to-day, post-season routine by swapping your gym time with at-home workouts

by Vince Sant, fitness trainer and co-founder of V Shred

T

he Post Season is all about the three Rs: rejuvenating, resting and recharging. You can spend more time with your friends, take the dog for a walk, sleep in until 9am, indulge in a pepperoni pizza and mix up your workouts, including where and when you fulfill them. So for the next three months, instead of heading to the gym, why not try getting your 14

sweat on in your living room at home, in the condo building’s gym or even, if the weather permits, outside in your backyard. It’s quick, easy, sustainable and most importantly, super convenient. Do it right and not only will you love the change of scenery you’ll feel equally re-energized. Here are the seven benefits of working out from home.

YOU’LL SAVE MONEY

Many of you may have a gym membership or a personal trainer or both.

Taking a hiatus from your regular fitness routine can help put a little cash back in your pocket (or your parents’ pockets). And while you can replicate some of your at-gym routine at home, it’s also a great opportunity to take advantage of the video workouts available for free online.

Thanks to mobile technology more and more people are turning to fitness apps and online portals for ‘virtual training,’ like V Shred. Especially when it comes with a community feel where people can share their progress in social media groups.

3

YOU’LL SAVE TIME

Are you frequently distracted at the gym by what other people are doing, catching up with your skating friends or even, waiting for your fitness trainer to wrap up with a client? So essentially your two-hour workout session stretches into two and a half or possible three hours long. Many people find the gym to be more about socializing than fitness. It’s normal, and it figureskaterfitnessmag.com

can also be a time suck. Working out from home can have you sweating on time every single day.

4

YOU’LL HAVE PRIVACY

Many elite athletes like to keep their approach to weight training and ingym cardio, whether it’s a spin class or circuit training a secret. Others just wish for a little privacy. So if you want to bend, grunt and look your absolute worst without a care, working out at home is ideal. Particularly for girls and women who can often feel the added pressure of having to look cute at the gym. Aside from wanting to look good, these girls and women may also not want to feel self- conscious as they are on all fours doing leg kicks, on an abductor machine or grunting while doing that last sumo squat.

5

IT’S KID FRIENDLY

If your parents work or you have other siblings who are also involved in demanding activities, working out from home can be a great solution for your entire family. You don’t need to be driven anywhere, you’ll be on time for your session and your mom won’t need to pack you a snack, while juggling 15 other responsibilities at the same time. Plus, if you have younger siblings, you can watch over them and work out, eliminating mom and dad’s need to leave work early or hire a babysitter.

6

YOU DON’T NEED EQUIPMENT

Depending on where you are in your skating career determines how frequently you’re hitting the weights, yet many athletes can be intimidated by the variety of the machines and free weights. Add in resistance bands, exercise balls, weight balls,

kettle bells, jump rope and more and knowing what to use and when can feel overwhelming. So while your office trainer will still incorporate many of these items into their programs for you, when you’re DIY-ing at home all you’ll need is the resistance of your own body weight. Exercises like high-intensity interval training (HIIT) can work wonders. The key is mixing up different moves and challenging your self. Getting creative with moves and music can also keep things efficient, effective and fun.

7

YOU CAN PLAY YOUR OWN MUSIC

There’s no need to compromise when you’re working out at home.

You can play all of your favourite songs at the volume you want. Create three or four work-out specific playlists and you can mix and match your tunes to suit every burpee, situp and plank hold.

PLAY AND REPEAT

Need some musical inspiration?

According to Billboard, these are the top 10 most downloaded songs to date;

2

hallow by Lady Gaga & Bradley S Cooper Wow. by Post Malone

3

Sucker by the Joans Brother

4 5

unflower (Spider-Man: Into The S Spider…) by Post Malone & Swae Lee You Say by Lauren Daigle

6

7 Rings by Ariana Grande

7

Without Me by Halsey

8

Sweet But Psycho by Ava Max

9

Please Me by Cardi B & Brunmo Mars

1

10 Dancing With A Stranger by Sam Smith & Normani 15

FITNESS INSIDER WORKOUTS

ONE-MOVE WORKOUT

SINGLE LEG SQUAT Starting on one leg, squat down to the lowest point without lifting the heel. Press back up and repeat 8-10 times each leg. For a modified approach, try holding a chair to stabilize or alternatively place the foot behind the heel to do the exercise. figureskaterfitnessmag.com

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FIGURE SKATER FITNESS

FITNESS INSIDER WORKOUTS

SPRING 2019

Developing Power

Starts with Strength

LOWER BODY STRENGTH

In addition to developing ultimate strength, skaters need to have good core and hip stability to maintain proper alignment throughout powerful movements on the ice.

The second set of exercises will focus on core and hip stability.

Figure skaters need strong quads, hamstrings, gluttes and calves in order to create maximum force for jumps. The first sequence of exercises focuses on lower body posterior strength.

1

Single leg squat with twist Starting on one leg holding a medicine ball, hinge at the hip to squat down as low as you can.

Maintain alignment of

2

the knee, hip and big toe. Twist towards the standing leg as you go down and twist in the opposite direction on the way up.

Do 12-15 reps for 3-4 sets.

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FIGURE SKATER FITNESS

FITNESS INSIDER WORKOUTS

SPRING 2019

Single leg hip extension on medicine ball

2

Lying on the back, place one heel on the medicine ball and the free foot straight to the ceiling. Pressing the heel into the ball, lift the hips as high as you can. Hold the top position for 2 counts then slowly come down hovering above the ground.

Calf raises with resistance band

Repeat 12-15 reps for 3-4 sets.

Place resistance band around the feet and hold the band wherever the resistance feels appropriate.

Starting on two feet and working up to one foot lift heel up and then come down slowly.

1

Repeat 12-15 reps for 3-4 sets.

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1

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FIGURE SKATER FITNESS

FITNESS INSIDER WORKOUTS

SPRING 2019

CORE & HIP STABILITY

Single leg extensions 2

Place band around the foot. Press the leg straight back and come back in keeping the knees aligned at the finish position.

2

Repeat 12-15 reps for 3-4 sets on each leg.

1

Single leg lat pull 1

Standing on one leg, with a slight bend in the standing knee, hold the band with the opposite hand. Pull the band to the shoulder, keeping the elbow wide.

Repeat 12-15 reps for 3-4 sets.

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FIGURE SKATER FITNESS

FITNESS INSIDER WORKOUTS

SPRING 2019

Single Leg Woodchopper 2

Place the band in one hand, while standing on the opposite leg. Press the band across the body and down towards the ground.

Come back to starting position without allowing the band to swing the hips back.

1

Repeat for 12-15 reps each side for 3-4 sets.

Single Leg deadlift with twist Place resistance band around the feet and hold the band wherever the resistance feels appropriate. Starting on two feet and working up to one foot lift heel up and then come down slowly.

Repeat 12-15 reps for 3-4 sets.

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2

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25

Arctic Midsummer Festival brings the greatest figure skating expertise to Arctic Circle: Ashley Wagner (USA), Signe Ronka (CAN), Evelina Lorek (FIN) + assisting coaches from local club and Olympic Training Center Rovaniemi.

INJURY PREVENTION

ARCTIC MIDSUMMER FESTIVAL 23. -28.6.2019 Rovaniemi, Finland Santasport and Flexafit together invite figure skaters of

all levels from all over the world to participate in the first Arctic Midsummer Festival in Rovaniemi, Finland from June 23rd-28th, 2019.

The Festival will present world class workshops and exercises coached by leading industry specialists both on and off the ice. Are you interested in learning new performing techniques and training your creative movement? You want to improve your body control or focus on workouts that are sport specific for figure skaters? Don’t miss this opportunity to train with Ashley, Signe and Eve!

ARCTIC MIDSUMMER FESTIVAL SIGNE RONKA

Evelina lorek

ashley wagner

Festival is suitable for over 8 year old figure skaters and we are providing 4 hours training per day (1-2 h ice training and the rest extra exercises). You will also be able to participate in fun and exciting activities such as meeting Santa Claus and experience the beautiful arctic nature under the midnight sun.

Arctic Midsummer Festival brings the greatest figure skating expertise to Arctic Circle: Ashley Wagner (USA), Signe Ronka (CAN), Evelina Lorek (FIN) + assisting coaches from local club and Olympic Training Center Rovaniemi.

23. -28.6Day.2019 Rovaniemi, Finland camp package:

Full-board package:

750 €/person 550 €/person Price includes coaching, training facilities, visit Price includes coaching, training facilities, visit to Santa Claus Village, Huima adventure park, to Santa Claus Village, Huima adventure park, Evelina lorek ashley wagner SIGNE RONKA accommodation from Sunday to Thursday accommodation from Sunday to Thursday and invite figure skaters of all levels from all over the world to and three meals a day (from Sunday dinner two meals a day (from Sunday dinner in the first Arctic Midsummer Festival in Rovaniemi, Finland from June 23rd-28th, 2019. to Friday participate lunch) to Friday lunch)

INJURY

Full-board package:

Day camp package:

750 €/person Price includes coaching, training facilities, visit to Santa Claus Village, Huima adventure park, accommodation from Sunday to Thursday and three meals a day (from Sunday dinner to Friday lunch)

550 €/person Price includes coaching, training facilities, visit to Santa Claus Village, Huima adventure park, accommodation from Sunday to Thursday and two meals a day (from Sunday dinner to Friday lunch)

The Festival will present world class workshops and exercises coached by leading industry specialists both on and off the ice. Are you interested in learning new performing techniques and training your creative movement? You want to improve your body control or focus on workouts that are sport specific for figure skaters?&Don’ t miss this opportunity train with Ashley, and Eve! Further information registrations: santasport.fito/en/AMF2019 | anu.Signe piltonen@santasport. fi Further information & registrations: santasport.fi/en/AMF2019

|

anu.piltonen@santasport.fi

Photograph courtesy of David Merson

Santasport and Flexafit together

PREVENTION

Sometimes the little things make the biggest impact when it comes to preventing injuries on and off the ice. Find out what our experts have to say about staying healthy and knowing how to self-assess during the post season. figureskaterfitnessmag.com

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FIGURE SKATER FITNESS

INJURY PREVENTION

SPRING 2019

a weakened state, you could risk getting injured by doing more than your body is able. Cold medicine can also impact your judgement, spacial relations, vision, energy and more and increase your chances of falling, tripping and sustaining an injury. You’re also spreading your germs so ake sure to be smart about when you choose to go. Follow these guidelines to ensure that you and everyone else around you stays healthy.

WHEN OFF-ICE TRAINING OR AT THE GYM CLEAN EQUIPMENT Sharing exercise equipment is an excellent opportunity for germs to spread, especially with all the breathing and sweating. Make sure you clean up the weights and machines before and after you use them.

NASAL SPRAY Gyms can be an excellent place for indoor allergens like dust to settle, especially if the gym hasn’t swapped out the air filters in the facility. Such contaminants can add to your problems if you don’t take the right precautions. So use your own personal air filter—your nose—and cleasne it by using a natural, saline salt formulated nasal spray.

EXERCISING

YOUR GERMS

Flu bug got you down? Or maybe you’re tired of being coughed on at the rink. Our guideline will help you maintain a healthy and injury-free season

by Dr. Gustavo Ferrer

Y

ou’re committed. Rain, sleet, snow and even flu bugs won’t keep you away from the ice rink.

You’re a trouper, resilient, hard working and dedicated. Nothing gets in your way. When you’ve got a sore throat or cough, you pop a lozenge into your mouth. If your head or body aches you swallow an aspirin to cut the fever. Should the stomach flu hit you, well, you chug gingerale during break times. It’s commendable, sure, but is it really necessary? Sometimes.

If you’re feeling slightly (with emphasis on the word: 28

slightly), under the weather, going to the gym can be a good thing. When your body is sick, its immune system reacts in various ways to get rid of germs. Exercising can clear out gunk like mucus and can also raise the temperature of your body, mimicking a fever—a reaction the body naturally takes to support the immune system.

However, if you’re quite sick, working out both on and off the ice going can be detrimental. Your body needs to rest and devote energy to its defenses. If you go to the gym in

OPEN AIRWAY Exercising when you’re congested is uncomfortable, but it can also lead to breathing through your mouth which rids the body of CO2 too quickly. Without enough CO2, the blood vessels in your body constrict and your muscles tire faster. Make sure your nasal airway is open for easier breathing and optimal endurance.

STAY HYDRATED A lot of people turn to sports drinks when they exercise.

It is true that during strenuous activity your body needs to be replenished with things like electrolytes. However, most of the time the best choice for hydration is water.

Sports drinks often have a lot of corn syrup and dyes, which aren’t good for the body.

HEALTHY DIET Just as your body needs water, it needs many other nutrients that come from a balanced diet. Make sure you try to avoid processed foods and stick to clean eating.

WHEN AT THE ICE RINK CLEAN YOUR HANDS Skating rinks have many places that are highly trafficked and touched, which is of course easily spreads germs.

Even if you’re wearing mittens or gloves, make sure keep your hands clean, especially after going to the rink, by washing them with soap and hot water for 60 seconds. figureskaterfitnessmag.com

CROWDS With large crowds of people comes a greater chance to spread germs. If you are feeling a bit under the weather, skip out on skating and if you’re healthy and do go, make sure you take the right precautions to keep your body healthy. This could be taking vitamins and supplements and getting enough sleep at night.

COLD WEATHER Cold weather gets a bad wrap for causing illness—that’s an old wives’ tale. Germs cause illness. However, there is some evidence that shows that some viruses replicate better and are more likely to spread in colder weather. So again, make sure you keep your nose and sinuses clean during the cold and flu season.

MOLD Indoor ice skating rinks create the perfect environment for mold to grow. Mold is a common allergen, so take the necessary steps to take care of your body if you think this could be a problem. Talk to your doctor about the steps best suited for you.

COLD WEATHER GEAR Cold weather items of clothing like coats, gloves and scarves don’t necessarily get cleaned often and can be some of the greatest vessels for germs. Make sure you keep these clean just as you would your other clothing.

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INJURY PREVENTION

are on your way to having pliable muscles. If the muscle is firm and stiff and you can’t press into it, you need to add self-pliability exercises to your routine.

Your Equipment Shoes

ook at your workout shoes and L ask yourself if they are comfortable and in good condi-tion or do they look old and worn out.

PHOTO CREDIT: Photographs courtesy of David Merson

best assess your shoes’ quality, To check to see if the bottom of each pair is thick enough to cushion your movement during running and jumping. you can twist or fold your shoes If in half they may be less durable than you need and can put you at risk of injury.

REFLECT, CONNECT, APPLY How you can avoid injury through DIY planned self-assessment

by David Merson, PT, DPT, ATC

You’ve heard the saying: you get out what you put in. As cliché as those words may sound, they also ring true. But the “put in” part of the equation doesn’t always have to be about physical exer-tion, especially during the post season. In fact, it’s actually better to use your down time to self-assess how you performed during the season, reflect on any challenges you faced and connect it to your on and off-ice training and how your body felt. It’s the best way to learn valuable les-sons that will help you apply change, prevent future injuries and become the best version of yourself.

REFLECT ON… Your Body

Assessing your muscles through touch is a great way to determine whether or not you need to do self-pliability 30

exercises at home. Self-pliable muscles are capable of working well and are not too dense or tight.

To check yours, use your thumbs or fingers to apply a moderate amount of force to the muscle you are assessing. If the muscle is soft and you can press into it you

Then, take a look inside to confirm that the instep is high enough to support the arch of your foot.

The arch of your shoe should support the natural arch of your foot.

Last but not least, make sure the heel of your shoe wraps around your heel bone to con-trol your ankle motion and avoid injuring it.

PRO TIP: Aim to select a shoe that does not easily bend, has adequate cushioning for running and jumping, and supports the arch/instep of your foot and your heel. You will notice a difference by selecting the correct shoe for off-ice training and for your lifestyle.

Skates

To avoid lower extremity injuries or more specifically, lace bit, take the following steps.

Consider a slow, deliberate breakin process to avoid unnecessary stress on your ankle and foot. figureskaterfitnessmag.com

Test your skates often, you should feel the breakdown through touch, squeezing the components.

Look for any abnormal creases or component breakdown PRO TIP: Self-reflection is an important tool to help you identify experiences that did not go ac-cording to plan.

Take time to create realistic goals for next season, and stick with your plan by creating a journal to track your process.

CONNECT BY… Using Pliability Exercises

They’re one of the easiest and simplest activities you can do to support the muscles you have identified and the issues you have reflected on. All you need is a vibrating or non-vibrating sphere or a foam roller. olling the sphere or roller down R the entire length of the muscle you want to improve and/or allow the device to stay on a muscle for approximately 30 seconds until you can feel it relax.

e goal is to have your muscles Th become relaxed to avoid tension and reduce discom-fort. Less tension on your muscles will help you stay on the ice, perform better and have more success in the future.

Trying Different Activities

Use your down time to try ballet, dance or any other fitness class.

Have fun and learn new movements—you may find you can apply many to figure skating. Look for activities that will en-hance the areas of weakness you identified during your reflection time. A dance class may im-prove your single-leg stability, empowering you to use that stability to make your jump landings even stronger for next session.

Swimming lengths will work your entire body and build endur-ance.

Whatever you choose, you can get better at your sport even without putting on your skates.

APPLY After you’ve reflected on your success and difficulties, connected these reflections to the changes you want to make you can now clear your mind and feel confident that you know how you want to apply yourself to the sport once the post season is over.

31

IN THE SPOTLIGHT

SIGNE RONKA (CAN) off-ice jumps sport spesific workouts stretch exercises to improve range of motion and flexibility

ASHLEY WAGNER (USA)

ARCTIC MIDSUMMER

FESTIVAL 23.-28.6.2019

The festival will bring three great figure skating experts to Rovaniemi! Join us and come to enjoy the unique midnight sun at Arctic Circle!

technique on: jumps, spins, edges, turns and creative movement

EVELINA LOREK (FIN) new performing techniques tricks how to control your body creative expression on and off the ice Opening of the festival on Sunday afternoon. We are providing five days of training including 16 training sessions coached by leading industry specialists. You will also be able to participate in fun and exciting activities! > santasport.fi/en/AMF2019

further information:santasport.fi/en/AMF2019

anu.piltonen@santasport.fi

The Unbreakable - warm up exercises -cool down exercises

OFF-ICE WORKOUT -high intensity strength and conditioning circuit VIDEOS vimeo.com/channels/flexafit

BRADIE TENNELL

Flying high and landing on both her feet is one of this U.S. champion’s skating specialties. Talented, beautiful and candid, Tennell is not just a fierce competitor. Her ability to remain calm under pressure and to rise above adversity over and over again, make her a unique and spirited contender

By Adriana Ermter figureskaterfitnessmag.com

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FIGURE SKATER FITNESS

IN T HE SPOTLIGHT

SPRING 2019

“I just love the sport; it’s my whole life,” says Bradie Tennell, who recently turned 21 and has been skating since she was two years old. “When I was little I was always like, ‘oh I love competing I want to compete!’ And I always wanted to get better at my jumps.

Because when you’re going into a triple jump and you have a decent amount of speed, when you let the jump go it’s the closest you can ever get to flying. There’s nothing else like it.”

F

lying high and landing on both feet is one of Tennell’s specialties. She began the 2018 season following her personal mantra that hard work pays off, skating under the radar before soaring to the top of the prestigious pack as the U.S. National Champion Women’s Singles Skater. Her new title won her a spot on the 2018 U.S. Olympic Team where, in Peongchang, South Korea, she earned 68.94 points for her beautifully executed skate in the women’s short program, helping secure her team a place on the podium.

“It was amazing. Being new to the International senior stage I didn’t know what to expect at all and I think I was a bit unaware of how much pressure

34

THIS IS THE UNBREAKABLE BRADIE TENNELL What motivates you?

Self-improvement. Last year, people said I wasn’t very artistic, that I was very consistent with my jumping, but my artistic ability wasn’t quite up to par. So this year I have been working on bringing up the level of artistry in my program and pulling the audience into my skating.

How are you improving your artistry? there is,” says the Olympic bronze medalist. “But when I stepped onto the Olympic ice, I was like this is my dream and I just want to enjoy this moment because I’ve worked my entire life for it and I deserve to be here.”

While her consistently calm and no-nonsense approach to competing makes her an anomaly in a sport known to play havoc on its athlete’s nerves, Tennell hasn’t been immune to hardship. After winning the U.S. Junior title in 2015, she was benched for months with two back-to-back spinal fractures.

“Honestly, I couldn’t tell you why it happened, but it did and I think it made me stronger,” says Tennell. “It built my will to fight for what I want.” And so she has.

I think it’s important to find a story that you relate to or that you enjoy because it makes getting into character or telling that story much easier. This year I’m doing Romeo and Juliet for my free skate and I’ve loved that music for a long time. I feel like it’s a tragedy. It’s very heartfelt and very sad and there’s a lot of emotions that go into it.

Do you set goals for yourself?

Yes! I always ask myself what I want to achieve, what I think I could do and then I go from there. This season I want to repeat as national champion and I want to be on the podium at Worlds. [At press time for this issue, Tennell won the silver medal at the 2019 U.S. Championships and placed fifth at the 2019 Four Continents Figure Skating Championships.] For my long-term goal, I want to be back at the Olympics in 2022. figureskaterfitnessmag.com

How do you stay focused?

My mom always told me “put blinders on!” So I think I grew up with that analogy. Now, as I’ve gotten older it has become more natural. I call it my zone. It’s a mindset where you are just so focused on what you’re doing that everything else is just a blur.

Has anything broken your concentration?

At Skate America there was this one girl who, after I finished my layback spin screamed and I heard it and I wanted to laugh. And then I thought, wait a minute I’m in the middle of my program at a Grand Prix so I can’t do that. And of course this flips through my head in like a 10th of a second and then I am back in my program.

Are you ever nervous to compete?

I’m very focused when I compete. Of course, I think everybody gets a little bit of butterflies.

For me I get them in that awkward pause when you hit your starting pose and you’re waiting for your music to play. But as soon as the music starts it’s like, okay this is familiar territory.

Where do you find your strength?

My mom. She’s my backbone. She’s never missed my events.

She is always somewhere in the crowd.

When I was younger I would look for her in the audience during my warm up and I was like, okay everything is cool, mom is here.

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FIGURE SKATER FITNESS

IN THE SPOTLIGHT

SPRING 2019

What’s your relationship with your mom?

Now that I am older it’s more of a friend relationship.

Growing up she was my mom, my school teacher and my off-ice trainer. I appreciate everything that she had a hand in, in my life.

Why were you home schooled?

whenever we see a meme we send it. We’re always trying to one-up the other one with how funny our memes are.

My youngest brother was joking with me that I send stale memes, because they’re always like a couple days old.

Are they supportive of your skating?

I’ve been home-schooled since the beginning; my parents made the decision when my dad was still in the picture. My mom didn’t want me to have a cookie cutter life. She felt that home-schooling me would bring different opportunities. It worked great for skating. My two brothers used to joke that they weren’t home-schooled, they were “rink-schooled.” But it was great because I had somebody that I could go to for help 24/7.

Yes. They play hockey so they understand. When I went to Skate America last year in Lake Placid, it was at the Herb Brooks Arena.

Growing up in a hockey family, that was very cool. I can’t even tell you how many times I’ve seen the movie Miracle about how he coached the 1980 Gold Medal men’s hockey team that beat the Soviet Union. So skating in that arena was a very big deal. My brothers were jealous, which was pretty funny to me.

What was it like growing up with brothers?

And you won the event….

Something is always a competition! Austin is 19 and Shane is 17. We have a group chat on Instagram and

It was like my stars aligned, because I just went out there and gave it my all. Anytime I go on the ice that’s what I

try to do. To skate the best that I can for myself and step off the ice feeling proud of what I did. I don’t remember the last time somebody medaled at their first Grand Prix from the U.S. So I thought that was really cool, especially in an Olympic year.

You also understand adversity…

I pronated from the hip when I was younger and I would trip over my feet when I ran. I wore orthotics from age 2 to 16, in my shoes and in my skates. Luckily, we were able to fix the problem. Then, a couple weeks after Junior Worlds I fractured a vertebrae in my lower back and spent the summer in a back brace and off the ice for three months.

When I came back in September I was so behind. I finished 6th at Nationals that year, so I was happy that I got to go to Junior Worlds again. Then, I started having back pain and spent the summer in a back brace, again. I talked to my doctor and I got into physical therapy to help prevent this from happening again. I do a lot of swim-

ming. Off-ice injury prevention training is very important to me.

Any tips on staying healthy?

I think everything in moderation is best, especially when it comes to my nutrition. I live on chicken and I like to eat like a banana or carrots at the rink for a snack. Lately I’ve been on a cooked carrots bandwagon. I eat them like potato chips.

But Hawaiian pizza and mint chocolate chip ice cream are my guilty pleasure.

Where will you be in 10 years?

I love coaching and I’ve been tossing back and forth the idea of going to school to be a physical therapist, because I love learning about the body and exercise and everything that it can do.

DID YOU KNOW?

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figureskaterfitnessmag.com

1

Dogs or cats: Dogs (Siberian Husky or a Yokie Poo or both!)

2

Beach or mountains: Beach

3

Best emoji: Laughing face

4

Favourite song: Queen, “Bohemian Rhapsody”

5

Go-to beauty: Volume Express Mascara by Maybelline in “Black”

6

High heels or runner: High heels 37

TRAIN THE MIND

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.

TRAIN

THE MIND

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

No two days are exactly the same, especially when you’re a high performing figure skater. Sometimes you land your double axel perfectly, other days you don’t. So why not use the post season to reflect on how you can make skating a positive experience seven days a week both on and off the ice. We’ll show you how… figureskaterfitnessmag.com

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FIGURE SKATER FITNESS

TRAIN THE MIND

SPRING 2019

Step 1

Create a plan What is it that you’d like to achieve? This could be anything, from gaining more flexibility and overcoming your fear of jumps to building your endurance and connecting with the judges during competition routines. Only you know what is most important to you right now, so write it down and know that there is no wrong idea or decision. Creating change to better your self is always a good thing. Yet, while most high-performing athletes seek this, they also find it an overwhelming process. The key is to have a plan in place that outlines a step-by-step approach to create the change you want. So after you’ve written down what you want, outline what you need to do to get there. This will remove doubt and instil confidence even if you second-guess yourself.

Step 2

Ignore the opinions of others

WAYS TO CREATE POSITIVE CHANGE Use the post season to relax and reflect on how you can make skating a positive experience in your real life right now

by Kinja Dixon

D

o you ever find yourself thinking, “I wish I would have skated my routine differently?” Or maybe you aren’t satisfied with how you’re training, eating or progressing off ice.

It’s human nature to focus on the difficulties and forget about the wins. But you can change that. Thinking about how to improve your skating life is an important factor for all levels of skaters. It reenergizes you, fills you with hope and more often than not sends you 40

down an entirely different and rewarding path than you’d expected.

There’s just one catch. You have to work for it by identifying and then actually taking the steps you need to move forward. We know this can be daunting and even scary at times, but the outcome always makes it worthwhile. Here are the steps you need to consider and commit to, to successfully make a big change in your life right now.

Everyone has an opinion. Sometimes it’s helpful and sometimes it’s not. If you’re looking for insight and support, make sure to seek out and then listen to people who have successfully accomplished whatever it is that you are after. This could be your coach, nutritionist, a skating mentor, an older and more accomplished member of your skating club and so on. So while friends at school and your parents or brothers and sisters care, this is a time to go to the source and only them. Everything and one else is just white noise, especially the naysayers.

Step 3

Be ready for the challenge Nobody said making a change is easy. In fact, it might just be one of the most difficult things you ever do depending on what it is you are looking to change. Know this, accept it, stand up straight and roll your shoulders back and stick you chin out with you head up because you can do it. After all, you can do a triple axel, hold plank position for five minutes without breaking a sweat and juggle homework and ice time like a pro. Yes, you can e and should expect there will be bumps in the road, but also know that you can handle whatever is thrown your way.

Step 4

Get mentally strong Often times, the biggest obstacle in creating change is you. We love our day-to-day routine and so do figureskaterfitnessmag.com

our bodies and mind. We’re set in our ways and our habits have often been part of our lives since we were little kids. A new pattern of behaviour can take up to 90 days of consistent, conscious change for your body and mind to fully accept it and conform to it. So when you’re feeling like you just can’t do another sit up or eat another green vegetable and you just want to give up and revert back to what feels familiar, remind yourself that you can, that you want this and that you must stay strong and push forward.

Step 5

Show gratitude for all the good Making a significant change in your life can be difficult, but it’s a lot easier when you are operating from an attitude of gratitude. Be grateful for all the wonderful people surrounding and supporting you, as well as the things you have already accomplished in your life, like your parents, friends and Woofie the family dog, your health and strength, and of course, your love of skating.

Having gratitude in your life builds resilience, expands personal growth, opens opportunities and eliminates fear.

Step 6

What is your “why?”

Deciding to make a change is the easy part.

Knowing why you’re doing it is the tricky part. Ask yourself, why do you want to make this change?

How will this change make you more successful as a person and a skater? Is this change key to your growth and achieving your goals? The stronger your motivating factor, the more clearly you’ll see and acknowledge your successes. The weaker the why, the more challenging making the change will be.

Step 7

Accept failures and setbacks Often, making a change doesn’t happen on the first attempt. In fact, it can take multiple times of trying to successfully make a change. Learn to see your failures as simple setbacks.

Most important, learn from each setback and allow it to make you stronger as you move to incorporating this change. The best growth is always through adversity, so know that one, two, 19, 27 or whatever the number may be is what leads to success.

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NUTRITION INSIDER

NUTRITION INSIDER

In this issue, we’ve got you rethinking breakfast with three delicious and nutritious DIY meals to start your day. After all, breakfast is energizing, starts your day off right, fuels your brain and can make you a happier, better functioning athlete. figureskaterfitnessmag.com

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FIGURE SKATER FITNESS

NUTRITION INSIDER

SPRING 2019

BREAKFAST OF CHAMPIONS

N

othing beats breakfast. It’s energizing, starts your day off right, fuels your brain and can make you a happier, better functioning athlete. So no matter how crazy busy your mornings may be, this is not the meal to skip. Especially when there are three simple, DIY, nutrient-packed breakfast recipes for you to try and get into the habit of whipping up during the post season.

GET YOUR GOOD FAT WITH EGGS AND AVOCADO PURPOSE: To provide a healthy and satiating meal combination.

BENEFITS: It’s loaded with protein and good fats that are bound to keep you full all morning. This tasty meal is best for mornings when you are not planning to engage in vigorous activity.

CORE INGREDIENTS: Omega-3 egg, sunny side up or over easy (1-2), avocado (1/2), whole grain toast (1-2 slices), salsa (1-2 tablespoons).

DID YOU KNOW: Avocados are a good source of vitamin E, which is a fat-soluble vitamin that can help improve your immune function.

THREE DELICIOUS AND NUTRITIOUS DIY BREAKFAST MEALS TO START YOUR DAY

by Ashley Leone

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figureskaterfitnessmag.com

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FIGURE SKATER FITNESS

NUTRITION INSIDER

SPRING 2019

BERRY GOOD SMOOTHIE BOWL RECIPE

CARB UP WITH OVERNIGHT OATS

Prep time: 5-10 minutes

PURPOSE: To save time during busy mornings. Mix it up the night before and pop it into the fridge. Tomorrow’s breakfast is ready and waiting for you.

Bowl: 1 Frozen Banana, sliced 1 ½ cup Frozen Berries 1/3 cup Greek or Soya Yogurt 1/3 cup Skim Milk or Plant-Based Beverage, add more as needed.

BENEFITS: Oats are an excellent source of slow-digesting carbs and will keep you fuelled and alert for your morning skate or for your trip to school or work.

Toppings: Coconut Flakes Fresh Berries Pumpkin Seeds

CORE INGREDIENTS: Oats (½ cup), a handful of frozen berries, skim milk or plant-based beverage (1 cup), sprinkle of cinnamon and nutmeg, optional: dried fruit (¼ cup), nuts (¼ cup), hemp or chia seeds (1 Tbsp.).

Directions 1. Place the frozen berries and banana in the blender.

2. Pulse until broken into small pieces.

3. Add the milk and yogurt.

4. Blend ingredients until smooth using the medium high speed, scraping the sides intermittently as needed.

5. Pour into a bowl using a spatula to help remove the frozen smoothie from the blender.

6. Top with your desired toppings and serve immediately.

TOPPING: fresh fruit.

DID YOU KNOW: Oats are rich in beta-glucan, the fibre that helps to lower blood cholesterol.

KEEP IT LIGHT AND BRIGHT WITH A SMOOTHIE BOWL PURPOSE: To encourage non-morning people to eat breakfast.

BENEFITS: It’s a great way to get fruit and vegetables into your diet CORE INGREDIENTS: Frozen berries (1 ½ cups), frozen sliced banana (1), Greek or Icelandic yogurt (1/3 cup), liquid (skim milk, plant-based beverage, coconut water) (start with 1/3 cup), TOPPING: choose from a variety of options including fresh sliced fruit, granola, flaked coconut, and hemp and chia seeds.

DID YOU KNOW: Many young figure skaters do not meet their needs for calcium, so eating yogurt is an easy way to boost both your calcium and your protein intake.

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figureskaterfitnessmag.com

47

STYLE

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Available for sale online

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STYLE

10% off with coupon code PLAN10 POWERED BY

We’re talking water, baby, in this issue’s special style-package featuring the beauty and wellness benefits of H2O. Now that you’ve got some down time on your hands, pour a tall glass of the cold liquid and then immerse yourself in a relaxing hot soak. We promise you’ll thank us. figureskaterfitnessmag.com

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FIGURE SKATER FITNESS

STYLE

SPRING 2019

1. HYDRATE YOUR SKIN

When your skin feels dry and rough or looks dull and uneven, chances are you’re dehydrated. All of our body parts benefit from water, including our biggest organ. Drinking a minimum of eight glasses of water a day hydrates your skin, plumping it out and giving it a healthy glow. It can also help to prevent dryness and chapping or cracking skin in cold ice-rink temperatures.

2. PUT A GLASS NEXT TO YOUR TOOTHBRUSH

Water helps combat bad breath, rinsing away and diluting the nasty chemical mixtures that bacteria in your mouth can create. It’s also good for the health of your mouth in general, as it washes away sugar and other substances that can cause tooth and gum decay. Plus, it helps your body manufacture saliva, which is important for your chewing and digestive process.

3. ELIMINATE HEADACHES AND MUSCLE CRAMPS

Water, Baby!

Frozen, it’s your platform. Liquid in a container at the side of the ice rink, it’s your resource for optimum beauty and health

by Jamal Bara, Fitnessgoat.net

You’ve heard the expression: beauty is skin deep. And the fact: your body is 60 per cent water.

Clearly there’s a correlation, so it only makes sense that to stay physically healthy and in topnotch form you need to drink your fair share to look and feel great. Here are nine ways to ingest more of the good stuff.

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Did you know that when you’re dehydrated you’re more prone to headaches and muscle cramps? They occur because your body isn’t getting enough oxygen due to dehydration. So drink up! It can help keep headaches at bay, encourage your muscles to stay loose and keep your joints feeling smooth.

It’s especially important to keep your water intake high when you’re exercising, as water loss through sweating coupled with increased muscular exertion can increase your risk for cramps.

4. FLUSH OUT WASTE

Feeling a little backed up or bloated?

Water helps your body get rid of toxins and keeps your kidneys, which flush out those very toxins, healthy and happy.

This helps to reduce the risk of kidney stones, urinary tract infections, constipation and other negative health effects.

Dark yellow or even yellow urine is a sign you need to up your water ante so keep gulping it back until what you’re flushing is as clear as what you’re drinking.

5. MAKE WATER YOUR APPETIZER

Often, when we get hungry or when we feel feelings that we think are hunger figureskaterfitnessmag.com

our temptation is to pack ourselves with food to make the feeling go away.

But sometimes, eating a load of food, especially salty food, doesn’t make this feeling go away and can even make things worse. Thirst often masks itself as hunger, so try drinking a glass or two first before you eat your next meal.

6. MAXIMIZE YOUR ATHLETICISM

Putting down the sports drinks and replacing them with water is always a good idea. For starters, you lose water and electrolytes when you work out, which can make you feel sluggish.

Maintaining good water intake, especially when you’re active, is important for keeping your energy high and getting the most out of your activity.

7. BREATHE DEEPLY

Did you know drinking more water can help with your breathing? When you don’t get enough, your body slightly restricts your airways in order to preserve the water you do have, since some is lost through breathing and exhalation.

Considering your lungs are 83 per cent comprised of H2O, this is clearly a basic and mandatory function.

8. INCREASE YOUR BRAINPOWER

WATER + YOUR BODY = NUMBERS Here’s how much water your body holds in each body part

83% Lungs 79% Muscles and kidneys

73% Brain and heart 64% Skin 60% Bodyweight.

31% Bones LIQUID FACTS Men are 60%; omen are 55% made W of water 7 5% of a living tree is water

Every decision you make, from what to wear in the mornings to how to perform a triple axel all depend on your brainpower. Water helps promote healthy brain function and even helps cushion the brain and spinal cord. When you get dehydrated, you can easily become confused and have difficulty reasoning. A consistent water intake ensures your brain and all of your cognitive processes are working.

Carbohydrates and protein are metabolized and transported by water in our bloodstream

9. REDUCE FATIGUE

T he water in your kitchen faucet could contain the same molecules the dinosaurs drank

When you’re dehydrated, your body pumps less oxygen to your organs, which in turn can make you feel sleepy. The more water you take in throughout the day, the better your body is able to supply your organs with the oxygen they need, making you feel your best. If you find yourself feeling tired, rest for a bit and drink a glass or two of water. Forget the caffeinated energy drinks; opt for a few glasses of the good stuff instead.

Water regulates sweating umans can only live H one week without water

7% of the world’s 9 water is salty and unsafe to drink rozen water (ice), is F lighter than liquid water 51

FIGURE SKATER FITNESS

STYLE

SPRING 2019

[and young men] develop a positive relationship with the way they look and feel, helping them raise their self-esteem and realize their full potential.”

KNOW WHAT TO APPLY AND WHEN With so much choice it’s easy to get lost in the sea of bath products. Oils, bubbles, salts, milks and bath bombs work best in baths as the products release their hydrating, easing, soothing and fragrant properties as you soak. Ideally, soaking for 15 minutes to half an hour in warm to hot water is best and will provide you with the most physical and mental benefits. For anyone who’s bath adverse, a hot shower can also do the trick, particularly when you’ve got the right products.

Water THERAPY Adriana Ermter talks to Dove Canada’s Brand Manager Matthew Wilson about the power of soaking in a warm, sudsy, water-filled tub

I

s there any better way to unwind after a long day or a hard workout than by soaking in a hot bath? Or maybe you’re carving out a little me-time by claiming the bathroom as your own for the next 45 minutes or so. Sure, it may sound and even feel indulgent, especially when you’re using the right scented bubbles, salts or oils, but it’s also therapeutic and oh-so good for your soul. “Taking the time for a bath feels luxurious,” affirms Wilson. “It gives us the time to go over our day, look ahead to upcoming events, all the while providing our body physical benefits.” Here’s how you can soak up a little bath power of your own.

ADD RELAXING, HYDRATING AND HEALING INGREDIENTS “Lavender has long been loved for its relaxing scent, so adding a moisturizing lavender scented wash to your skincare routine is the perfect way to soothe your senses 52

as you care for your skin,” says Wilson. Scents and essential oils can create a sense of emotional wellbeing, whether it’s providing a sense of calm or contributing to your overall health. Eucalyptus improves breathing and eases sore muscles, honey and coconut hydrate your skin, rose and honeysuckle make your feel pampered and oatmeal and chamomile soothe away irritation and inflammation.

SOAK AWAY TENSION AND ACHES AND PAINS Warm to hot water soothes your muscles, allowing your body to relax, while lowering your anxiety and releasing toxins. “Using a calming body polish, body wash or beauty bar can incorporate skin care with mental relaxation to create an uplifting bath for athletes,” adds Wilson. “At Dove, our vision is of a world where beauty is a source of confidence and not anxiety. So, we are on a mission to help the next generation of young women

Body Wash: Just like the name suggests, body wash cleanses your skin, eliminating the dirt, grime and sweat of your day. “Dove is the #1 dermatologist recommended body wash to care for the skin’s microbiome,” says Wilson.

“Microbiome is the skin’s living protective layer and it serves a key role in keeping skin healthy. It is made with gentle cleansers, which is ideal for an athlete’s skin. It is free of sulfates and is pH balanced, so it cleanses while being gentle to the skin’s microbiome.”

Body Scrubs: Eliminate your body’s dead skin cells, build-up of sweat and skincare products. Because even though you can’t see them, our body sheds between 30,000-40,000 dead skin cells ever day and your sweat, creams and lotions can caught in them and create a layer on your skin that needs to be scrubbed off. “Skin exfoliation is one of the best ways to reveal your skin’s natural radiance,” affirms Wilson. “But be careful. Sometimes using harsh soap and body scrubs can strip your skin of its essential nutrients and moisture, so opt for a sulfate-free formula with a creamy whipped texture and moisturizing creams, instead.” Many scrubs also contain relaxing scents, making them the perfect exfoliating scrub for a home-spa experience.

Bar Soap: The old-school way to clean your skin is still one of the most effective, especially when you use a bar soap that contains creams and mild cleansers. “Just rub the bar between your hands creating a smooth cleansing lather, apply all over the body and rinse away to enjoy clean, moisturized skin,” says Wilson. figureskaterfitnessmag.com

Calgon Lavender & Honey Moisturizing Bath Fizzies $7.99, available at Shoppers Drug Mart

Glossier Body Hero Daily Oil-Froth Body Wash

Dove Beauty Bar

$22, available online at glossier.com

From $3.49, available at Shoppers Drug Mart

Dr. Teal’s Pure Epsom Salt Soaking Solution, Relax & Relief with Eucalyptus and Spearmint

Philosophy Coconut Frosting Shampoo, Shower Gel & Bubble Bath

$9.99, available at Shoppers Drug Mart

$22, available at the Hudson’s Bay 53

THE SHOW Photography by Sean McKinnon courtesy of Dress Wright

E V E RY F R I D A Y 3 PM EST

FACEBOOK LIVE SKATERS CORNER

LIVING ON THE EDGE

Importance of Off-ice Training Injury Prevention

By Adriana Ermter

A

ccording to the International Skating Union, figure skating is one of the first sports enjoyed equally by men and women.

The 19th Century only saw men lacing up and hitting the ice, but by 1902 women were entering the sport with the UK’s Madge Syers leading the way as the only female competitor at the World Figure Skating Championships where she notably secured second place behind Sweden’s Ulrich Salchow. Now a popular sport worldwide where, as published in the 2018 version of the Canadian Encyclopedia, there are approximately 180,000 figure skaters, 6,000 coaches and 1,200 clubs across Canada alone.

So whether you’re new to the sport, 54

a seasoned ladies’ single or a competitive synchronized skater like these girls from Skate Oakville’s EDGE Synchronized Skating Program, it’s clear: figure skating is not just a great cardio workout, it’s a whole lot of fun! With every glide, spin, turn, jump, hop and skip, you’re building athletic skills, such as agility, balance, coordination, flexibility and speed that will last you your lifetime. And every new element you master on the ice or gain in strength in from your office training, your self-esteem and self-confidence will skyrocket, showing you that when you put your mind to it you can achieve anything.

Warm up, Cool Down

SKATE BY LETTER: 12 REASONS WHY WE LOVE THE SPORT Fun Inspiring Goal-oriented Upright spins Rhythm Energy Self-discipline Kiss and cry Agility Teamwork Edge jumps Rotation lifts

Sport Specific Training

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