Figure Skater Fitness APRIL 2016

A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING

VOLUME 2 • ISSUE 2 • APRIL 2016

GET A GLAMOUROUS

ICE SHOW LOOK

RIDING THE HIGH OF A GREAT SEASON

DAVID WILSON

THE VOICE OF A WORLD CLASS CHOREOGRAPHER

C I R E & N A G A E M

D E E C C U S O T IN A R T Y E H T HOW oirier P l u a P d n a s le il G r e Pip Work out with Figure Skater Bootcamp

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FIGURE SKATER FITNESS

NOTE FROM PUBLISHER

MAGAZINE

• makes skating smoother • improves feel and stability • increases agility and speed

THANK YOU TO EVERYONE WHO HAS CONTRIBUTED TO FIGURE SKATER FITNESS! PUBLISHER/EDITOR-IN-CHIEF Signe Ronka CREATIVE DIRECTOR Dawn Drummond-Hill CHIEF FINANCIAL OFFICER Angela Ronka CONTRIBUTING PHOTOGRAPHERS Christian Bonin Stephan Potopnyk Danielle Earl

The new anti-shock system reduced impact shocks, the major cause of overuse skating injuries.

Available in March

www.edeaskates.com

WRITERS Dr. Bryon Weinberg Meghan Buttle Signe Ronka Rebekah Dixon Dr. Angelica Kada Christina Vandermissen Angela Vandermissen Ryan Stevens Doug Mattis Kristen Piché Ricky Boudreau Meagan Duhamel Patty Cranston Jesse Cook Charlene Bailey DESIGN/LAYOUT Envinion figureskaterfitnessmag.com

LIGHTS, CAMERA, ACTION…IT’S SHOW TIME!

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want to take the time to congratulate every skater, parent and coach on all the effort you have put into this season. No matter what your season has looked like, you have all worked hard to accomplish your goals. Now is the time to reflect and review your goals to see how you can improve for next year. It’s also the time to take the stress off and have some fun with ice show season!

This issue is packed with exciting tips and advice from our experts on how to reflect after your season, fun fitness partner workouts from Canadian ice dance silver medalists Piper & Paul, glamour ice show tips and much more.

I am thrilled to feature Meagan Duhamel and Eric Radford in this post-season issue. Meagan and I competed in singles together in the Junior Grand Prix circuits and Eric and I trained together for years at the Cricket Club. We share lots of memories from training and competition days. I am beyond proud of this Canadian pairs team on all of their accomplishments and their tremendous drive to keep pushing the limits in pairs skating. We have an in depth interview with this couple, where they will tell all from training, nutrition, mental training and much more.

I hope you all enjoy this issue. Have some fun, be creative and take a moment to reflect why you love skating. We all love this sport for different reasons. What is your reason? Send me your reflections and we will post them in our summer issue. :) Happy Post-Season Everyone!!!

Signe Please email your stories to info@figureskaterfitness.com

Signe Ronka BA, CSCS, PTS, NCCP3 APRIL 2016

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ABOUT THE WRITERS

Our Writers

INJURY PREVENTION

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ngela Vandermissen began skating at age 2 and skated competitively throughout college at Northern Michigan University.

She earned a Bachelor of Science degree in Health and Fitness Management and was the 2000 National Collegiate Figure Skating Champion.

Angela began her professional

career with Willy Bietak Productions in Broadway on Ice. Since then, she has performed in seven different Royal Caribbean ice show productions including four original international ice casts. The last few years, Angela also added “rehearsal choreographer” to her resume with Willy Bietak.

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hiropractor, High Point Wellness Centre Co-director of Athletic Movement Assessment Inc. Certified Strength and Conditioning Specialist Medical Acupuncture Provider Active Release Techniques Provider Dr. Bryon Weinberg is a graduate of the University of Hawaii where he attended on a tennis scholarship, and the Canadian Memorial Chiropractic College. In addition, he is a Certified Strength and Conditioning Specialist and co-founder of Athletic Movement Assessment (AMA).

As a chiropractor specializing in sports performance at High Point Well-

ness Centre, Dr. Weinberg has been able to help athletes from all different sports achieve their goals through treatment, rehabilitation, and pre-habilitation programs.

Dr. Weinberg has worked with numerous amateur and professional athletes, including former top 10 world ranked tennis player Maria Kirilenko, many Toronto Argonaut players, and North American Boxing Association champion Stephan Boyd.

Please check out highpointclinic.com and athleticmovementassessment.com for more information.

SKATERS CORNER Charlene Bailey

Dr. Bryon Weinberg BA, DC, CSCS, Acu., ART®

TRAIN THE MIND Angela Vandermissen

NUTRITION INSIDER

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Dr. Angelica Kada, ND

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ngelica is a licensed naturopathic doctor (BDDT-N) and a member of the Canadian Association of Naturopathic Doctors (CAND). She received her Naturopathic accreditation at the Canadian College of Naturopathic Medicine and her honours degree in Kinesiology and Health Science at York University.

She maintains a family practice focused on diet and lifestyle to make long-term changes while using botanicals, acupuncture, hydrotherapy, and nutritional

supplements as a temporary aid to help the body rediscover health and balance.

As a former competitive figure skater with an honours degree in kinesiology and health science, Angelica can appreciate the physical demands on athletes and the importance of diet and natural medicine to help individuals feel and perform their best.

To learn more about Dr. Kada and Naturopathic medicine, visit her website at www.angelicakada.com

former competitive singles and pairs skater, Charlene is the founding owner and Director Creative of her own design company based in Toronto, Ontario. Specializing in competition wear for skaters, she also consults with athletes to establish an overall ‘look’ tailored to each of their individual performances. Since officially launching her business, Charlene has worked to develop garments for skaters’

Christina Vandermissen

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hristina Vandermissen is a mother of 3 boys and lives in Miami. A retired skater with gold test medals in Moves in the Field and Ice Dance. She holds a Bachelor of Science degree in Health Education and Dance with a K-12 teaching certificate and did her graduate work

at the University of Miami in Sports Medicine at the School of Education.

Christina holds current certifications with NASM, FMS, and continually looks for ways to give back to the beautiful sport of figure skating. She also has a USFSA judging appointment.

Meghan Buttle, MSc.PT, BSc. KIN, FCAMPT, CGIMS, Sport Diploma (SPD)

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egistered Physiotherapist Adjunct Lecturer, University of Toronto – Department of Physical Therapy Meghan graduated from the University of Toronto in 2005 with a Masters of Science degree in Physical Therapy.

Meghan has been practicing at The Sports Medicine Specialists in Toronto, Ontario for over 10 years where she has numerous figure skaters on her caseload from the recreational level up to the World and Olympic level. Meghan is part of the Integrated Support Team with Skate Canada and has covered various National and International

events in Figure Skating, Gymnastics, Tennis and Hockey. She has been involved with skating for over 25 years as a competitor, coach and now physiotherapist and thus has an extremely high knowledge about the sport as well as the injuries sustained by these athletes. Since graduation, Meghan has completed her Advanced Diploma in Manipulative Therapy (FCAMPT), her Sport Physiotherapy Diploma and also obtained certifications in Acupuncture and Intramuscular Stimulation (Gunn IMS)

Kristen Piche Lydia Majerle, RMT

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risten is a certified Skate Canada figure skating coach and an athletic goal coach.

She graduated with a B.A. Honors in English Studies and a B.Ed in the Primary/Junior division at York University and was a primary classroom teacher for two years.

Kristen was a competitive gymnast before switching to figure skating.

She attained her gold tests in Freeskate, Skills, and Dance as

well as her Senior Competitive Pair test and competed nationally in Pair Skating. Her background in athletics and having goal coached several athletes at varying levels influenced her to create and be the founder of www.kristenpiche.com, Carve Your Path, with the mission of inspiring athletes to overcome the psychological and emotional challenges that come with being in a competitive sport.

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ydia is a graduated from Centennial College’s Registered Massage Therapy program in 2006. Prior to graduating she attended York University studying in both Kinesiology and Sociology. She has worked with several national and international level figure skaters, dancers and performers from The National Ballet of Canada and Cirque du Soleil’s Kooza

and Banana Shpeel, as well as Toronto’s stage productions; The Little House on the Prairie and Merchants of Bollywood.

She has completed several courses in deep tissue and fascial massage and has her instructors in Fletcher’s Pilates. She presently works at the Sports Medicine Specialists in Toronto, and has since 2007.

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orld Champion Figure Skater, Olympic Silver Medalist, and 6-time Canadian National Champion in pairs skating with skating partner Eric Radford. Meagan studied for 2 years with the Canadian School

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nderstands Figure Skating from a Competitive Athlete and Coach Perspective.

Rebekah completed her Masters in Developmental Psychology at the University of London, in England in 2005.

Rebekah is a Certified Life Coach, Certified Practitioner of

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Neuro-Linguistic Programming, Time Line TherapyTM, and Hypnotherapy. More recently she has created the Mind-Body Performance Coaching Program and Workshops, empowering individuals with the tools to achieve peak athletic and life performance.

FIGURESKATERFITNESS APRIL 2016

Rachel Micay, BKin

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achel Micay is a former competitive figure skater from Toronto, where she trained for several years with legendary skating coach Ellen Burka. With a keen interest in the science of sport and exercise, Rachel completed a bachelor’s degree in kinesiology and exercise science at the University of Toronto, graduating with high honours. During this time, she

completed a number of research studies in concussion and biomechanics, which she has presented at national and international conferences. She is now pursuing a Masters of Science degree, also at the University of Toronto. Her thesis explores the utility of exercise in the acute stages of recovery from concussion

ber and has an MBA. He says a “give-back” component to everything he does keeps him grounded, and ardent fund raising efforts include The USFS Memorial Fund, Skate For Hope, Figure Skating In Harlem, & The Michael Weiss Foundation. Doug is a humorist on Twitter (@Doug Mattis) & Instagram (Sk8rMattis).

Ryan Stevens

of Natural Nutrition. Through her studies, she learned about Ayurveda, Sports Nutrition, Healing the Mind, Body and Soul, Vitamins and Minerals and Healing with Food. www.lutzofgreens.com

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yan fell in love with figure skating in the nineties, took to the rink and became a four time Nova Scotia provincial medallist in artistic skating and CFSA judge. After leaving the sport behind for

FITNESS INSIDER

ten years, he returned to passionately research and prolifically write about the sport’s unique history on his blog Skate Guard. He loves to laugh and lives in Halifax with his overflowing bookshelves and cat Angelikah.

Patty Cranston Signe Ronka, CSCS, PTS, BA, NCCP 3

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igne is a certified Strength & Conditioning Specialist through the National Strength & Conditioning Association. She is also a certified Personal Trainer Specialist. Signe has an honours Bachelor of Arts degree from University of Toronto (Trinity College), where she specialized in psychology, political science and bioethics.

Signe is a former National and International level competitor and certified NCCP

level 3 National Competitive Coach. She is the founder of Figure Skater Bootcamp Inc. and Figure Skater Fitness Magazine.

Signe has worked with Olympic/World level figure skaters, teaching them the importance of fitness training and sport specific training. She also travels internationally hosting Figure Skater Bootcamp workshops. www.flexafit.com info@flexafit.com

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ith over 35 years of skating experience, Patty Cranston is a figure skating champion, coach and choreographer and the author of bestselling children’s book Magic on Ice. Off the ice, she is a marathon runner, yogi and hiking enthusiast with a keen interest and expertise in all areas of health

and wellness, including nutrition, fitness and stress management. She lives in Toronto, where she is a devoted wife, proud mother and grandmother. You will still find Cranston on the ice enthusiastically passing on the art of ‘beautiful skating’ to the next generation.

Ricky Boudreau - Make Up Artist Jesse Cook, B.Sc, CSCS

Rebekah Dixon, MSc, CPC Mind-Body Performance Specialist

charlenekbailey.com @charlenekbailey (insta & Twitter) www.facebook.com/charlenekbailey

Doug Mattis

oug Mattis is a Master Rated PSA professional who specializes in choreography and performance quality.

He was a USFS International Team mem-

Meagan Duhamel

very first competitions right up to pieces for National, World and Olympic competitors.

Charlene also holds a double major in Kinesiology & Exercise Science and Health & Society and is a registered Skate Canada coach.

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esse is the Director of Athletic Development for Total Performance Athletics. Jesse earned his B Sc. Honors in Kinesiology at York University concurrent with the York University Athletic Therapy Certificate Program. Jesse is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association.

Upon graduation Jesse was a member of the Twist Sport Conditioning Team where he developed himself

as Head Strength and Conditioning Coach and On-Ice Performance Specialist from 2008-2014. During his time there, Jesse had the opportunity to work with elite athletes from a wide discipline of sports ranging from National level athletes, Major League Baseball, and the National Hockey League.

Jesse Cook Director of Athlete Development TPA Sports www.tpasports.com 416-697-5261

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fter retiring from competitive skating, Ricky enjoyed a very successful show skating career. In 2004, Ricky became a makeup artist, working with M.A.C cosmetics.

Ricky’s body of work includes the Opening Ceremonies of the 2010 Winter Olympic Games and many Fashion runway shows including D2Squared, Oscar de la Renta, Greta Constantine and Marchesa. He has also worked abroad at New York Fashion Week

doing shows for Badgley Mischka, Nanette Lepore, Tim Coppins, MM6 Maison Martin Margiela and Jeremy Scott. He has created competition makeup looks for both Joannie Rochette and Miki Ando. He has worked with multiple celebrities and public figures such as Dame Shirley Bassey, Deborah Cox, Chantal Kreviazuk, Shawn Mendes, Kreesha Turner, Kristine W., Platinum Blonde, Jacob Hoggard, Jessi Cruickshank and Dan Levy.

If you would like to contribute to Figure Skater Fitness, please contact us at info@figureskaterfitnessmag.com for more information. figureskaterfitnessmag.com

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FIGURE SKATER FITNESS

Table of Contents TRAIN THE MIND

FITNESS INSIDER

PAGE 30 MEDITATION FOR PAIN MANAGEMENT

NUTRITION INSIDER

PAGE 33 NUTRITIONAL IRON WHY IT’S IMPORTANT

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3 ESSENTIAL TRAINING PRINCIPLES TO MAXIMIZE PERFORMANCE

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MAKE-UP FOR THE SPOTLIGHT

SKATERS CORNER

PAGE 46 PIONEERING PAIRS A HISTORY OF INNOVATION

IN THE SPOTLIGHT

MEAGAN DUHAMEL & ERIC RADFORD TRAINING WITH THE BEST:

PAGE 10 PIPER GILLES AND PAUL POIRIER WORK OUT AT FIGURE SKATER BOOTCAMP

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PAGE 35 GLAMOUR

POWER TRAINING

FITNESS INSIDER WORKOUTS

PAGE 14 PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION STRETCHING

GLAMOUR

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A GLIMPSE INTO THE OFFICE TRAINING REGIMENS OF WORLD CHAMPIONS

INJURY PREVENTION

CONCUSSION

WHAT YOU NEED TO KNOW AND HOW TO PROTECT YOURSELF figureskaterfitnessmag.com

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FIGURE SKATER FITNESS

3 ESSENTIAL TRAINING PRINCIPLES TO MAXIMIZE PERFORMANCE JESSE COOK, CSCS

of an inch of steel is what makes a good skater, a great skater.

This takes a strength & conditioning program that is constructed with clear purpose and end goal in mind. Here are my 3 essential training principles to help maximize your on-ice performance.

There is no question that off-ice training has become a pivotal part of virtually every skater’s preparation.

At the end of the day however, you do not compete on a rubber floor, gym floor or turf. The key to optimal performance is an off-ice training program that directly translates to the skills being taught on the ice. The ability to transfer skills from The better an athlete can absorb force, the the training better the athlete can produce force. It’s as simple as that. With deceleration training floor to we do the exact opposite of going fast an eighth which tends to be the first on everyone’s to-do list. Let’s look at the “Box Jump”.

Often athletes believe the higher the jump the better. Usually this comes at the cost of breakdown on take off, landing, and typically a skin donation to the ends of metal boxes. The #1 rule: jump and land from the same position. The #2 rule control the landing! If you expect to transfer a better jump on the ice, it starts with teaching the athlete to land off the ice.

TRAIN DECELERATION

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FIGURESKATERFITNESS APRIL 2016

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TRAIN MOVEMENTS NOT MUSCLE GROUPS.

Select exercises based on the pattern of that movement opposed to what part of the body it is working.

Train movements that are specific to the demands of the sports and address qualities that carry over onto the ice. Athletes need to perform Squat, Hinge, Push, and Pull variations with quality repetitions and coaching that grooves these patterns into the athlete’s toolbox.

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TRAIN RESISTING MOVEMENT IN CORE TRAINING

The ability to brace and resist movements plays a crucial role in not only athletic development but the longevity of our athletes. When programming core training the focus tends not to be on the movement but to what movement is the drill counteracting. With the repeated jumps and turns, a skater’s ability to resist rotation becomes crucial for performance and overall back health.

HERE IS A QUICK SNAPSHOT OF HOW THESE TRAINING PRINCIPLES FIT INTO A SIMPLE AND EFFECTIVE TRAINING ROUTINE. A1) Box Jump B1) Dumbbell Gobblet Squat B2) TRX Pull-Up C1) Dumbbell Romanian Deadlift C2) Push-Up C3) Anti-Rotation Press

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FITNESS INSIDER

POWER TRAINING

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DR. BRYON WEINBERG

n order to consistently perform quad’s, triple axel’s, and triple lutz’s, the skater requires the power from the legs to transfer the energy up the kinetic chain. Power is the product of force and velocity. This means that the skater needs to produce force as quickly as possible.

So if the athlete wants to produce force quickly, then they should add in exercises that focus on power production. A skater can get strong but not see it transfer to on-ice performance. This is where power training comes into play. Resistance training, ballistic training, and plyometrics are a few ways to work on power production. With training power, longer rest periods tend to be needed.

Exercises to help with power can include: Jump Squat Jumping Lunges Alternating Jumping Lunges Bounding Single Leg Hops Lateral Hops Another great exercise that adds in a figure skating element is the jump squat with either a 180° turn or a 360° turn. This exercise should be done turning clockwise and counterclockwise to help train the body’s ability to coordinate and control a new motion (rotating in the opposite direction of on ice jumps). The skater should be focusing on exploding off the ground.

Proper knee position is critical with the take off and the landing. Make sure the knee stays inline with the web of the big toe and second toe. When it comes to the landing, the skater should be instructed to land as softly and quietly as possible.

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FITNESS INSIDER WORKOUTS

would want to see who can get a full middle split or all of the splits, or sitting in the frog.

After school I used to go home and just stretch and put my books on my feet, just having little challenges to keep it fun.

Or just stretch while you’re watching TV. FSF - How do you keep things fun and motivating?

Piper - Well we are known for quoting YouTube. We spend so much time with each other that we know each other’s humor so well. We will just see things and say: “Paul would like this” or “this is something funny I have to show her”. We learn about each other that way so I think that’s how we keep it interesting.

Piper Gilles and Paul Poirier

WORK OUT AT FIGURE SKATER BOOTCAMP Four time Canadian Senior ice dance medalists Piper Gilles and Paul Poirier bring high energy and creative artistry to the ice. They take that same energy with them into the gym as we found out when they stopped by the Flexafit Studio to do some partner workouts with Figure Skater Bootcamp.

Following the workout, we asked them some fun questions: FSF - Paul, you were a free skater first and then went into ice dance. Has any of your off ice training changed since you went into ice dancing from when you competed in freeskate?

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Paul - Actually not a lot off-ice has changed; I probably do a little less of plyometrics. I still do some plyometrics because it’s really good for explosive power, which is something we need in terms of stroking and skating fast. But I think the plyo is focused more on just power, not necessarily on big

FIGURESKATERFITNESS APRIL 2016

high jumps, and rotation and things you would need as a free skater. Otherwise, a lot of the workout is the same.

FSF - Piper, for ice dancing you have to be flexible. What do you do for training in that sense?

Piper - I know when I was younger we did a lot of challenges.

At the end of each month our stretching coach

Paul - We get more work done when we’re enjoying ourselves.

I think if you feel burdened all the time it makes it hard to work and to motivate yourself.

We like to keep things light as much as possible, not to say we don’t like to work hard. But I think in between when you take little breaks, I think it’s good to just not always be thinking about skating and training all the time.

Figure Skater Bootcamp workouts are always challenging, however here’s how to keep it fun. Grab a partner and let’s do some partner workouts with Piper and Paul!

Some exercises are more challenging than others and require good strength, balance and coordination - try at your own risk. Figure Skater Bootcamp Inc. is not responsible for any injuries sustained. Make sure you have a certified trainer assist you when performing these exercises.

RESISTANCE BAND SPRINT Be sure to work with a partner who is relatively the same in height and strength.

This is important because if one person is stronger and more powerful, the partner holding the band will have a tough time adding the appropriate resistance to the sprinter.

Make sure to use a rubber band that matches the weight category of the athlete.

Thicker bands usually have more weight resistance than thinner bands. Ask your trainer which band is right for your size.

Have one partner wrap the band around their hips, while the partner grips the band

from the back. Ask the partner in front to sprint forward, while pressing into the ground on each stride to create more power. The partner holding the sprinter back should lean back slightly with a straight back, while bending in a semisquat with pressure in the heels to add resistance to the sprinter. Note: try not to give too much resistance to the point your partner can’t move forward. The idea is

to generate power through the addition of some resistance. As the athlete gets more powerful, you can pull back harder on the band.

You can perform this exercise in a long hallway or outside where there is more space to run. A good length is about 25 yards. Repeat 3-5 times and alternate partners each time.

PARTNER BOSU JUMP SQUATS + MEDICINE BALL SIDE TOSS If the athlete’s are still beginner level in balance/coordination, you can do this exercise without the Bosu.

Standing on the Bosu ball, find your balance first. Have one partner hold a medicine ball. Start by squatting on the bosu to prepare for the jump squat.

Jump up into the air and land back in a squat position. Once both athletes are balanced, the partner holding the ball twists in the opposite direction to the partner. Toss the medicine ball to your partner and repeat the exercise.

Try 10-20 repetitions, 2-3 sets with a small rest between sets.

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FITNESS INSIDER WORKOUTS

PARTNER PISTOL SQUAT

PARTNER PLANK

Stand on opposite legs facing your partner and holding hands. Slowly go down into a one leg squat (pistol squat), pressing the weight into the heels and avoiding any heel lift. Use your partner to help each other stand up without putting the other foot down and maintaining pressure into the heels to activate the glutes and hamstrings.

Try 10 repetitions on each leg for 2-3 sets with a 1 min break between sets.

The partner on the bottom will get into the plank position on the elbows. The other partner will get into the plank position on their hands will put their shins on the lower back of the partner. Hold for 30s-1min and then switch positions. Repeat 2-3 sets.

PARTNER DIPS Find a box or elevated platform about 18� in height. The person doing dips will place their hands on the edge of the platform. The partner will hold their feet and get into a squat position with the hips sitting back and the back straight.

The partner will then perform 15-20 dips, with the elbows reaching about 90 degrees on each dip. Once complete, switch partners and repeat 2-3 sets with a small rest between sets

PARTNER BOSU RUSSIAN TWIST + MEDICINE BALL SIDE TOSS If you are beginner level in balance/ coordination, try this exercise without the Bosu.

Both partners start by sitting on the bosu and finding the right balance, with the feet lifted off the ground and upper body slightly leaning back. Grab a medicine ball that is the right weight to add

resistance for the core. Have one partner twist the medicine ball to both hips and then toss the ball to your partner.

Repeat 15 reps for each partner for 2-3 sets with a small rest between.

PARTNER SIT UP + PUSH UP (very difficult)

PARTNER PUSH UPS Start in a plank position facing your partner with a medicine ball placed under one partner’s hand. Both partners do a push up. The partner with the

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medicine ball will do one push up with the ball, then roll the ball to the other hand and do the push up on the other side. Once completed, roll the ball to the other partner and repeat. Keep going

around with the ball for a total of 10-15 repetitions per partner. Do 2-3 sets with a small rest between sets.

This exercise is the most challenging on of all the partner exercises. Make sure the both partners are experienced and have good upper body and core strength.

Do not perform this exercise if you are at a beginner level in fitness. Make sure both partners are experienced and have

figureskaterfitnessmag.com

good upper body and core strength.

One partner lies flat on their back with legs slightly bent and arms extended up.

The partner will get into an angled plank, holding the partners hands. The partner on top will perform a push up, while the partner on the bottom will extend

the legs straight out. Once the partner comes up from the push up, the partner on the bottom will perform a sit up and come back down to the starting position.

Repeat the exercise for 10 reps and then switch partners. Try 2-3 sets with a small rest between.

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FITNESS INSIDER WORKOUTS

SIGNE RONKA, BA, CSCS, PTS, NCCP3

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igure skating is a sport that includes physical and mental components such as quick acceleration, jumping, turning, agility, coordination, quick judgement, strength and conditioning, balance, mobility and flexibility. The body and mind must be trained in all areas to achieve maximum performance on the ice, as well as prevent injuries. In a sport where every movement is completed in millisecond times, there is little room for error.

The body must be able to move with full range of motion (ROM) to accomplish the challenging skills in figure skating.

Flexibility is the ROM in a join or group of joints, or the ability to move joints effectively.1 Flexibility, which affects athletic performance directly, is widely related to factors such as strength, speed, coordination, and agility.2 In order for skaters to improve ROM or flexibility, various stretching techniques can be used, such as static, ballistic, dynamic and proprioceptive

neuromuscular facilitation (PNF).

Studies have shown that the most effective technique in developing range of motion is PNF, compared to static or ballistic stretching.3“ 3 The Journal of Strength & Conditioning Research.

“Effects of an eight-week proprioceptive neuromuscular facilitation stretching program on kicking speed and range of motion in young male soccer players.” p.3413. Volume 29, Number 12, December 2015

1 The Journal of Strength & Conditioning Research. “Effects of an eight-week proprioceptive neuromuscular facilitation stretching program on kicking speed and range of motion in young male soccer players.” p.3412. Volume 29, Number 12, December 2015 2 The Journal of Strength & Conditioning Research. “Effects of an eight-week proprioceptive neuromuscular facilitation stretching program on kicking speed and range of motion in young male soccer players.” p.3413. Volume 29, Number 12, December 2015

WHAT IS PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION? PNF combines the use of voluntary muscle contractions and stretches in an attempt to inhibit stretch reflex activity, thereby decreasing muscular resistance and increasing range of motion.”4 PNF stretching is also commonly known as Contract-Relax Partner Stretching in figure skating.

PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION STRETCHING 14

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According to the The Essentials of Strength Training and Conditioning,5 follow these steps to use the contract-relax technique: 1. Start with the athlete lying down with the bottom leg extended on the ground and the top leg extended to the ceiling.

4 The Journal of Strength & Conditioning Research. “Effects of an eight-week proprioceptive neuromuscular facilitation stretching program on kicking speed and range of motion in young male soccer players.” p.3413. Volume 29, Number 12, December 2015 5 The Essentials of Strength Training and Conditioning. Third Edition p303

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2. Have the partner stretch the hamstring for 10 seconds at mild discomfort 3. Have the athlete extend the hip against resistance from the partner for 5 seconds 4. The partner then tells the athlete to relax, and stretches the leg further for 30 seconds.

5. Repeat 2-3 times, then switch legs.

Piper Gilles and Paul Poirier demonstrate how to do contract-relax stretching.

In the image above.

With each contract-relax application,

the athlete will slowly increase range of motion. In a study done on recreational athletes, it was determined that when PNF stretching was applied for 4-8 weeks, it increased flexibility and agility as well as strength and athletic performance properties more so than static stretching.6

6 The Journal of Strength & Conditioning Research. “Effects of an eight-week proprioceptive neuromuscular facilitation stretching program on kicking speed and range of motion in young male soccer players.” p.3413. Volume 29, Number 12, December 2015

KEY CONSIDERATIONS FOR PNF STRETCHING: Do not attempt PNF stretching without a professional who can oversee the technique.

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PNF stretching requires a partner to do the exercises.

Partner must be well trained on PNF technique in order to prevent injuring the athlete due to overstretching.

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IN THE SPOTLIGHT

MEAGAN DUHAMEL & ERIC RADFORD TRAINING WITH THE BEST: A glimpse into the off-ice training regimens of world champions PATTY CRANSTON

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thletes do not become the best in the world without long hours of diligent training.

Their craft is honed on the field, on the ice or in the water, but the

quest for perfection doesn’t end there. Elite figure skaters also supplement their training with off-ice workouts, often under the watchful eye of expert trainers.

World Champions Meagan Duhamel and Eric Radford are no different.

They pursue excellence on the ice and they also know their way around a gym.

Read below and learn how Meagan and Eric structure their off-ice regimens.

The yearly off-ice workout plan Meagan:

Eric and I train together at the gym twice a week where we are joined by pairs’ teams from our training centre.

Because we have competed for more than a decade, we have a wealth of off-ice training experience. As a result we are innately aware of the body’s strengths and weaknesses.

We maintain a regular dialogue with our off-ice team of experts who customize our workouts according to our needs.

Eric:

Our off-ice training is usually in sync with the year’s competition schedule.

Summer training is designed to get us back into shape following our vacation and tends to be more intense than the rest of the season. Meg and I train in the gym together for approximately 90 minutes but our workouts are individually tailored. Much of my training is geared towards injury prevention and maintenance versus pure strength and cardio training.

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FIGURE SKATER FITNESS

IN THE SPOTLIGHT

How champions are made:

Meagan’s weekly fitness schedule DAILY PRE-SKATE WARM-UP

60min OFF-SEASON...

“Before Eric and I skate

each day, our off-ice routine focuses on core strengthening and dynamic exercises,” says Meagan.

Meagan’s POST-SKATE OFF-ICE ROUTINE: Monday

60 min

Minutes power flow hot yoga.

Tuesday & Thursday

90 min

Minutes in the gym with our trainers; focus is on strength, stability and cardio.

Wednesday Day off! No gym. No yoga.

Friday

90 min

“Essentrics”, i.e workout combining stretch, ballet and body movement that aims to elongate muscles and prevent injury.

Meagan: The off-season is a time of travel and performance. On the ice show circuit we don’t have formal off-ice sessions but it is vitally important that we stay in shape. So our focus centres on essential warm-up exercises before we take the ice to perform. And, to fuel my passion for yoga, I find classes to attend in the various cities we visit.

Training in the gym has its own rewards.

Here’s a short list of Meagan and Eric’s favourite exercises.

Meagan’s Top Three

Eric’s Top Three

1 2 3

1

Upper Body: stability exercises with rubber bands

Lower Body: squat jumps on the Bosu ball

Core Strength: ‘stir the pot’: an exercise using the Swiss ball, and planks.

About the latter, Meagan says: “I also like to invent all types of variations of the plank.”

Upper Body: ‘Trap’ and ‘lat’ pull-downs Dumbbell shoulder presses on a wobble board.

Rowing (builds upper body enduance).

2 3

Lower Body: Split squat with barbell Plyometric exercises Core: Variations on sit-ups, i.e., V-sits and Bird dog Planks of all types

Fuel for The Athlete: NUTRITION Laying the foundation for optimal performance on and off the ice …

Meagan:

Because I am a vegan, I am strict about what I eat and tend to choose foods that are nutrient-dense. During my studies in holistic nutrition, I learned what foods help to maintain focus and sustain energy on the ice, as well as those that aid recovery at the end of the training day.

Staying healthy on the road Meagan says it is a challenge to eat clean while travelling. So she developed a habit of packing her own food which she takes on the road, such as nuts, seeds, coconut water and almond milk. However, her determination to stick to the plan doesn’t end there. Before she arrives in a new city Meagan discovers where various health food stores and vegan restaurants are located so she can top up her supplies.

Meagan’s shopping list Greens, greens, greens!

Whole grains and legumes Seeds, including the following – chia, flax and hemp seeds Fruits and nuts Fermented foods such as tempeh and miso

Saturday

Eric:

Day off! No skating. No gym.

While I try to eat healthy, I don’t follow a specific nutrition plan and tend to eat what I want, when I want. Because I burn a ton of calories while training, I can probably get away with eating this way. However, when I stop skating this could all change. I may not have that luxury.

Sunday

60 min 18

Minutes power flow hot yoga.

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I do notice that my energy level is higher when I eat nutritious food.

And good energy ties into good eating habits away from home. At competition I don’t want to feel lethargic or weighed down by a heavy meal so I eat accordingly.

Hydration Meagan: My go-to thirst-quencher is coconut water. It keeps me hydrated and is

naturally sugar-free.

Meagan says Try This!

Mix beetroot powder with water, shake and enjoy! This super-packed drink enables me to train for longer periods with less fatigue because beets help to move oxygen into the muscles.

Eric:

I drink water throughout the day to keep hydrated. I can definitely feel the difference being properly hydrated makes to my muscles, especially when we are training run-throughs. It helps me to get through our programs.

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FIGURE SKATER FITNESS

INJURY PREVENTION

Eric:

During the 2014 Olympic season we worked with a sports psychologist. Learning about perspective and how we approach a competition was my key takeaway. It is all about keeping our attention as small as possible, to keep the focus solely on Meagan and myself.

As soon as we step on the competition ice, we combine an attitude of ‘let it all happen’ with ‘make it happen’. What works for us is staying in the moment and letting our training take over.

At this point in my career, preparation for each competition is similar but I have also learned that each event has its own flavour. Sometimes we need to adjust the plan because the situation. i.e., another season, different competitors, is never quite the same.

Preparing Mentally for the Big Event

Letting Down & Letting Go

While Meagan and Eric once worked with a sports psychologist they are not currently doing so. Below are some of Meagan’s mental training tips.

Athletes always find ways to deal with the constant stress of competitive life. Meagan says her daily practice of yoga and meditation both provide a good antidote to that pressure. She adds, “playing with my dog Theo is a perfect way to relieve stress.”

Injury Prevention: Building The Team In addition to those who help her achieve skating and fitness goals, Meagan also employs an army of therapists – massage therapist, osteopath, and acupuncturist – some of whom she visits on a weekly basis.

CONFIDENCE BUILDER:

Meagan:

Know what gets you there First and foremost, we trust our training.

We know we are in great condition so we are able to treat the competition just like any other day at the rink.

Visualize the process “Eric and I use visualization techniques to imagine the desired outcome”, Meagan says. “We often travel to the same location so we already know the rink where we will compete and use that familiarity to our advantage.”

Positive Reinforcement Using key words to direct our focus, Eric and I constantly remind each other to think about those words and what they represent.

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Meagan:

I give credit to my therapeutic team for keeping me healthy and injury-free for the past several years. No matter what state my body is in, I get weekly treatments to maintain peak condition.

Nipping injury in the bud … dealing with ‘tweaks’ “If an injury lurks,” says Meagan, “I head straight to the massage therapist. After that I follow up with Erika, my ‘Essentrics’ instructor who designs classes that focus on correcting the weakness.”

Skating the fine line between injury and … plain soreness?

An athlete must be highly attuned to their body to determine whether they are suffering from an injury or are merely sore. Meagan explains, “while a strained muscle may hurt, it is not always an injury. But if an area swells or movement is restricted, it is prudent to seek the advice of an expert and take time off to heal if necessary.”

SKATINGPJ

a podcast about figure skating

Meagan

At the end of the day on Friday, my whole body aches but I know I’m not injured.

It’s just the body’s way of asking for its weekend break.

Eric

Injury prevention is the main focus at this point in my career. Staying healthy is challenging and requires a supportive team of therapists to help stave off serious injury. Regular massage and osteopathic treatments are essential once or twice a week. Also if needed, I visit the physiotherapist or acupuncturist.

I also “roll out” morning and night and stretch before bedtime.

With experience and age, I am acutely aware of pain that signals a serious injury and pain that is simply related to soreness. It’s a matter of being smart and aware of your body. Aches and pains are a fact of life for an elite athlete and I usually feel their effects everyday.

Often something starts to hurt and I think: “uh-oh, this is it … I might not be able to skate.” If that is the case I will try to train as much as possible. However, if there is an actual injury that feels painful, I won’t aggravate it. I’ll try to manage it and reduce my training if necessary.

Meagan Duhamel’s website http://www.lutzofgreens.com/ Bird Dog Demonstration http://bit.ly/1QG1F5J

Subscribe to the podcast on iTunes.

/Pj-Kwong

@skatingPj

Visit openkwongdore.com for more information.

Produced by Open Kwong Dore Media.

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CONCUSSION

FIGURE SKATER FITNESS

INJURY PREVENTION

WHAT YOU NEED TO KNOW AND HOW TO PROTECT YOURSELF

Although figure skating is not generally considered to be a high-risk sport for concussion within the sports medicine community, it is still very possible for skaters to suffer from this type of injury. We move at high speeds on tiny blades, launch ourselves into big jumps, and engage in risky lifts, throws, and twists, all without any protective equipment.

A person doesn’t even need to hit their head directly to have a concussion, because the forces associated with a blow to the body can be transferred up the spinal cord towards the brainstem, where they cause the brain to accelerate and decelerate within the skull, initiating the concussion. Said differently, it is actually possible to have a concussion from a bad fall without even hitting your head on the ice!

The reality is that injury in sport is inevitable, including injuries to the brain. With that being said, it is essential to understand how a concussion can occur, what signs and symptoms to look for, and how to manage the injury. If you think you’ve suffered a concussion on the ice, tell your parent, coach, physiotherapist, and doctor immediately.

Understand that taking a bit of time to recover is a minor price to pay for your long-term brain health. It is even more important for skaters in their childhood and adolescent years to take the appropriate medical precautions after a concussion, as their brains are still in the developmental stages. It may take these individuals even longer to recover than adults.

Remember that there will always be another chance to step on the ice, but you have only one brain. While it’s not always possible to prevent a concussion, you have the ability to manage it in the best way possible. Educate yourself further by talking to your doctor or physiotherapist about concussions in sports and how you can ensure to take the right precautions today.

RACHEL MICAY, BKIN.

S

port-related concussions have become a very hot topic recent years.

It is estimated that in the United States alone, 1.6-3.8 million sportrelated concussions occur annually; this figure doesn’t even include all of the concussions that go unrecognized, undiagnosed, or unreported. While the signs and symptoms of concussion spontaneously resolve within seven to ten days in most people, there are still a percentage of concussion patients who continue to experience symptoms indefinitely.

Symptoms include: headache, dizziness, memory impairment, concentration issues, sleep difficulty, and emotional disturbance.

Scientists have also discovered what they refer to as the “window of vulnerability,” a period of time following a single concussive incident when brain is especially vulnerable to additional impairment following trauma.

If someone has a second concussion during this time, they are at heightened risk for significant, long-term consequences to their cognitive function.

The pathophysiology underlying a concussion is described by scientists in a process referred to as the neurometabolic cascade. After a concussive blow, the ion concentrations of the brain are disrupted, leading to a large decrease in potassium levels and a large increase in calcium levels. There is also a widespread and rapid release of the

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excitatory neurotransmitter, glutamate. In order to restore the brain to its regular level of functioning, its cells enter a period of overdrive referred to as hypermetabolism, in which there is a greater need for energy consumption in the form of glucose. Compounded on this is the issue of hypoperfusion – decreased availability and transfer of blood to the brain during a time when its metabolic needs are abnormally high.

While all of this is happening, the increase in calcium ion concentrations may begin to generate toxicity within the brain cell (i.e. neurons). In an effort to try to avert yet another disaster, these ions are taken up by the cell’s main powerhouse for energy production – the mitochondria. While this may decrease toxicity within the brain, it also impairs the mitochondria’s ability to produce consumable energy for the brain, which is a huge problem since the brain is already in a state of overdrive in an effort to restore equilibrium. In order to achieve the basic energy needs of the neurons, these cells turn to anaerobic glycolysis (energy production in the absence of oxygen), which produces a by-product known as lactic acid. If enough lactic acid accumulates, it can lead to a phenomenon known as acidosis, which can damage the cell membrane further, leading to a vicious cycle.

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INJURY PREVENTION

TOUR LIFE FROM A PHYSIOTHERAPIST’S PERSPECTIVE MEGHAN BUTTLE MSC.PT, BSC.KIN, FCAMPT, CGIMS, SPD. Some might consider the off-season a time for figure skaters to rest after a long, grueling season. Contrary to popular beliefs, a skater doesn’t truly have an off-season. Their season goes from the competition season to the performance season hopefully with a short break in between to let their bodies recuperate. The training during the performance season is not as intense as during the competitive season but there are other factors that can affect the skaters and how their bodies handle the demands of touring.

I have had the opportunity to travel with the Stars on Ice cast as the tour physiotherapist. The cast is comprised of some amateur skaters who are just coming off their competitive season as well as professional skaters who may have already done a few tours earlier in the season. Their bodies are generally tired before the tour even begins. They

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are often on the ice during the rehearsal period for 10-12 hours a day in order to learn the complex choreography that goes into the amazing production skating fans witness worldwide. Not only are the days long, there is also a lot of stop and start during rehearsals so these athletes are often pushing their bodies to skate full out while their muscles are cold. This can lead to muscle soreness and injury. Once rehearsals are complete, the tour starts its journey across various cities, states and countries. Touring may sound glamorous but for these athletes it often means sleeping on a bus while traveling to a new city, arriving at their destination in the wee hours of the morning then unloading

at the hotel to catch a few more hours of sleep before heading to the rink for practices/rehearsals. This is usually followed by autograph and media sessions and finally performing yet again for a new audience. This pattern is repeated for weeks with very few true days off. They are not only dealing with lack of sleep and minimal warm-up time but they are sometimes faced with time zone changes as well. This can also have an effect on how their bodies perform which can lead to injury. Now figure skaters at this level are very in tune with their bodies and their needs. They are very proactive to seek physiotherapy treatment if any new injuries arise during the day-to-day grind or even just to maintain the mobility in their muscles and joints to prevent injuries and make sure they are able to skate/perform to the best of their ability. Knowing what I know about the human body and how it functions, it amazes me how these highly trained skaters can overcome all these obstacles and continue to deliver strong, high-energy performances to new crowds every night. This is a true testament to the importance of training to evade injuries.

WHAT CAN A MASSAGE THERAPIST DO FOR ME? LYDIA MAJERLE RMT

M

assage Therapy has been a Regulated Health Profession since 1919. Many people view massage as being something of an indulgence, however, there are many benefits to massage therapy other than simple relaxation. The use of regular massage, particularly for skaters and athletes, can be an essential tool.

Massage Therapy can help treat common skating injuries such as patellofemoral syndrome, jumper’s knee, osgoodschlatters and low back pain. It can serve to prevent injuries during the competitive season, increase healing if injuries do occur by increasing circulation, and decrease tension in the post-season to correct any muscle imbalances that may have developed over the course of the season.

When initially seeing a Massage Therapist, patients are asked to fill out

a completely confidential health history form which aids the therapist in learning about you and your goals. The therapist will then perform an initial assessment.

Together you will create a realistic treatment plan that will best suit your needs and goals both on and off the ice.

Treatment plans are flexible and can be altered to suit your specific immediate and long-term needs. There are many different massage styles and techniques available, so if you do not feel immediate benefit with the first treatment, don’t call it quits. Work with your Massage Therapist to find the treatment approach that best compliments you and your needs. The first pair of skates you try won’t necessarily be a perfect fit! The treatment is about you and is focused on helping you achieve your goals.

There are a few things that you can do after a massage to ensure you reap all the intended benefits. Drinking more water

then you usually would helps to hydrate your body and muscles. Having a deep tissue massage can result in soreness the following day. A good way to minimize this soreness is by taking an epson salt bath soon after your massage treatment. Your therapist may send you off with some homecare, which may include stretches and exercises that will help to maintain the effects of the massage.

Regular massage therapy can benefit skaters in a multitude of ways. Explore the treatments available to you.

FIGURE SKATER FITNESS

ABOUT TRAIN THETHE WRITERS MIND

BOUNCING BACK FROM A DISAPPOINTING PERFORMANCE REBEKAH DIXON, MSC,CPC

A

s the competitive season comes to an end and you reflect on your performances you may be left feeling like this was a good season, with many goals achieved….if so, then skip this article and check out the one on “Riding the High of a Great Season”. However, if this

was not your reality and you experienced a frustrating season with disappointing performances then this is the article for you!

You are probably feeling lost, unsure, mad, sad, frustrated, regretful….a myriad of emotions that make sense. Now you have to make a choice: focus on the negative points, relive the mistakes you made

Find the Lesson ter after they have just competed, The first question I always ask a ska ance is, “what is the lesson you whether it was a good or bad perform Every performance creates an opcan take from this performance”? in our best interest to uncover this portunity to grow and learn and it is and improve our performance at lesson and use it to move us forward the next competition.

Evaluate and Reset Goals Monday’s practice immediately following the competition can be a difficult one, especially if you skated poorly. You are really lacking motivation at this point and are stuck in your head focused on what just happened. To get out of the funk it is helpful to dive right into setting new goals for the next competition or for the rest of the season. What do you want to achieve next? Consider all aspects of your skating (spins, jumps, skating skills) when evaluating your goals. You know you have perfected the art of goal setting when you can push yourself outside of your comfort zone while keeping your goals realistic and achievable.

What Went Well?

After a disappointing performance it is easiest to dwell on all the mistakes you made. Negatives are like sticky notes in your mind, keeping track of every mis-step and fumble. We struggle to identify and hold onto the things we did well. Think back to that performance and note the things you did well. Write them down, then close your eyes and replay them in your mind. You will start to feel better about your performance almost automatically.

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over and over again or choose to bounce back, moving forward with next season in focus.

Because moving forward is obviously the best choice, let’s discuss 3 ways that you can bounce back from a disappointing performance:

RIDING THE HIGH OF A GREAT

Season!

REBEKAH DIXON, MSC,CPC

I

f you are part of the group of skaters who had an excellent competitive season, achieving your goals, improving with each performance, then pat yourself on the back because you have done a great job! You obviously set excellent goals, a strategic action plan that you diligently followed and you, of course, “worked your butt off”! You might be left thinking, “great, now what”? or “how can I ever top this season”?

The following are 3 ways that you can train to keep the momentum and focus moving forward to next season.

Bask in the Glory of your Achievement As I mentioned above, pat yourself on the back, give yourself credit for the great job you did this season.

So often we set goals for ourselves, work so hard to achieve them, fantasize about how incredible it will be when this happens and once they are achieved we move on quickly to the next thing. Reflect on the hard work and perseverance that landed you in this place before moving onto the next big goal!

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Get Your Mind Out of the Past and Into Now

In an interview at the National Championships, Meagan Duhamel said that she was struggling to find the balance she and partner, Eric Radford had last season when they won the World title. Perhaps she was struggling with the thought of having to live up to the label of World Champion? Her focus was on the expectations she created for herself based on her past and it was visibly affecting her performance at this competition.

Expectations, what we think we should do or what we think others think we should do, create internal obstacles that affect our ability to be in the now. Whether good or bad, what happened last season is in the past. Keep the past in the past and focus on where you are going now.

Identify the

“Secret Sauce” The “secret sauce?” Yes, you know, the things you can identify that you did and that contributed positively to the outcome of your performance. This is not superstition, like “I wore purple socks in my skates and skated the best long program of my life!” I am talking about real events you engaged in during this time. I encourage skaters to journal after each competition identifying the things they did leading up to, during, and after their performance. At the end of the season you can look back and see if there are consistencies in the components that enhanced the performance.

Ie. “I listened to my script to feel and focus on my performance goals fully, while I was waiting to skate” “I practiced the morning of the competition and this helped me to loosen up for the competition” If you did not do this during the season, well now is your chance to recount the key components of your last great performance of the season. Writing these down will allow you to remember them better and use them next season.

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TRAIN THE MIND

Assess your Season Now! KRISTEN PICHÉ

W

hether it was your best year in competition yet or a series of unfortunate events, celebrate

every moment that helped you develop as an athlete over the past season. By taking a few minutes to reflect on your experiences you will gain a deeper understanding of specific details that both enhance

and impede your performance levels. This will improve your ability to plan, practice and accomplish your goals moving forward. Answer the following questions below about your season.

Here are six steps to help guide your reflection and uncover your personal performance strengths and areas of opportunity:

4. Have a coach or friend look it over and see what you may have missed to help you determine the patterns.

-Was there anything significant that didn’t make it on either list?

5. Pinpoint the most influential moment or factor -What mattered the most this season?

-Was there a specific goal that you were aiming for?

1. Make a list of the highlights of your season. Note every competition, show, or simulation that felt great.

-What made it fun, positive, or exciting?

-Did anything unexpected come up?

6. Determine what you’re going to focus on moving forward. Based on your answers to the previous questions, decide on three to five focus points or objectives that you’d like to achieve next. This will support your future athletic goals by building on what you have now.

2. Make a second list jotting the events where you felt that you did not skate up to your potential.

-Which jumps, spins, or other specific elements did you struggle with?

-Was there a particular moment that shifted your attitude or outlook

3. Find and circle the common denominators. In each list, look for repeated or similar aspects in every experience that influenced your performance.

-Were there certain people that you were surrounded by?

-What was your mindset and focus going in?

-Where and how did you warm up before stepping on the ice

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Reflecting in this way allows you to identify your personal strengths in athleticism, mental fitness, and performance. It also sheds light on what you need to improve on in each of those areas. Conclusively, It clarifies where you stand in relation to your ultimate skating goals.

Most importantly be light on yourself, remember that your victories and failures are both part of the process. Acknowledge and commend all of your efforts no matter what the result. Every experience can serve as an opportunity to develop your performance if you are open to it. It’s perseverance that counts in the long run, not perfection.

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MEDITATION FOR PAIN MANAGEMENT CHRISTINA VANDERMISSEN & ANGELA VANDERMISSEN

F

igure skaters, like all athletes have their share of injuries and pain associated to participating in their sport. There are many strategies available to deal with pain management. A less commonly known mode is mindful meditation.

Mindful meditation is an attractive pain management option because it is something that you can personally control. Unlike medications or ice packs, meditation is not done to you, it is something you do for yourself.

That being said, not everyone has a meditation Master at the ice rink. Regardless, some studies have demonstrated that devoting even a minimal amount of time and effort to learning meditation can have lasting analgesic (painkiller) effects. One interesting study in particular was published in The Journal of Pain The Official Journal of the American Pain Society.

The authors are from the Department of Psychology at the University of North Carolina and investigated the effects of brief mindfulness meditation training on ratings of painful electrical stimulation. Their study found that pain perception seems to be significantly reduced after just three 20-minute simple meditation sessions spread over a few days.

The Participants in the study who practiced simple meditated had an overall decrease of pain, immediately following the meditation. They were also presented with math distraction tasks and relaxation conditions after the electrical stimulation, but when compared with such distraction techniques and relaxation environments, the mindful meditation was the most effective in controlling the pain.

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There is a variety of meditation practices.

Some are complex and involve imagery and mantras, while others are simpler and focus on stillness and breathing.

Clinical psychologist and Clinical Assistant

Professor of Psychiatry at the University of Texas Southwest Medical Center, Andrew R. Block, Ph.D. recommends beginning mindful meditation with controlled deep breathing:

Put yourself in a relaxed, reclined position in a dark room. Shut your eyes or focus on a single point or photo. For example, a peaceful beach scene or a smiling loved one to focus on. Slow down your breathing. Breathe deeply using slow diaphragmatic breaths. If you find your mind wandering, use a word to refocus. For example, the word relax : “re” as you breathe in and “lax” as you breathe out.

Continue the controlled breathing for 2 to 3 minutes Once you feel yourself slowing down, you can begin to use imagery techniques. Relaxing ‘Safe Place’ Imagery is often used in meditation. For example, imagine a place where you feel calm, peaceful, and safe. It may be a place from your past, or a place only in your dreams. In meditation, you can focus on the colors in your safe place, notice the sounds that are around you, or perhaps the silence. Also, you can imagine smells or skin sensations, the earth beneath you, the temperature, and the movement of air. It can be beneficial to image things with all of your senses; sight, sound, smell, touch, and taste can make the experience more rewarding.

There is no right or wrong way to meditate, and it is believed that any sort of practice can be beneficial. No matter the method you choose, keep in mind that taking just 20 minutes out of your day to stop, breathe, and focus can put you in a more positive physical and psychological state and relieve those aches and pains.

Block A. (2007,June,7)Chronic Pain Coping Techniques - Pain Management. Retrieved from: http://www. spine-health.com/conditions/chronic-pain/chronic-pain-coping-techniques-pain-management Zeidan F, Gordon NS, Merchant J, Goolkasian P. The effects of brief mindfulness meditation training on experimentally induced pain. J Pain.

2010;11(3):199-209.

FIGURE SKATER FITNESS

NUTRITION INSIDER

BREAKFAST-OF-CHAMPIONS

BY MEAGAN DUHAMEL

MY PERFECT SMOOTHIE Since I train in the morning, I eat this for breakfast quite often, it’s my favourite pre-training meal.

2 handfuls of greens (kale, spinach or swiss chard) 2 fruits (bananas, mangoes, raspberries, strawberries, anything you’d like) 1 tablespoon of nut butter (pumpkin seed butter has the highest protein, so I suggest that) 1/2 tablespoon of superfoods (chia seeds, hemp hearts, cacao nibs) 1 teaspoon of sweetener (coconut nectar, agave nectar, maple syrup, honey) 1 cup of liquid (coconut water, milk, almond milk, soy milk) This is great for before or after training, whenever you’d like an extra boost. You can also add one scoop of your favourite protein powder, if using this for “post training”. http://www.lutzofgreens.com/breakfast-of-champions-recipe/

MEAGAN CHARGED COOKIES One of my favourite cookbooks “Eat, drink and be vegan” by Dreena Burton Arsenal Pulp Press, has a recipe called “Super Charge Me Cookies” and I made my own variation of these cookies. I suggest always using organic ingredients in order to maximize nutrients, if it’s possible. You can bring these cookies to your training and snack on them in between sessions!

1 cup of quick oats 2/3 cup of spelt or buckwheat flour 1/2 teaspoon of cinnamon 1/8 cup of shredded coconut 1/3 cup of dried fruits (raisins, apricots, dates) 4 tablespoons of cacao nibs (option to use more dried fruits, nuts or seeds) 1 teaspoon of baking powder 1/3 cup of flax meal 1/2 cup of pure maple syrup 3 tablespoons of nut butter (almond, cashew, hemp seed, peanut) 1 1/2 teaspoon of pure vanilla extract

NUTRITIONAL IRON WHY IT’S IMPORTANT Serum Ferritin (ug/L)

Interpretation

<15 or <12 (children)

Iron deficiency

Iron–Mind-Body optimization

15-50

Depletion of stored iron, probable iron deficiency

52-100

Reduces iron stores, possible iron deficiency

Iron is a trace mineral essential for human life and critical to endurance athletes. It plays an essential role in oxygen transport, energy production and muscular endurance. Even mild to moderate iron deficiency negatively affects growth and development, immune health, wound healing, cognitive function and physical performance. Signs that may suggest iron depletion include: fatigue, dizziness, shortness of breath on exertion, low appetite and craving ice or ice cold drinks.

The World Health Organization (WHO) recognizes iron deficiency as the number one nutritional disorder in the world.

Though it affect less than 20 percent of women in most western countries, endurance athletes are at an even greater risk for suboptimal iron status because of increased iron requirements and decreased dietary intake.

100-300

Likely sufficient iron stores

DR. ANGELICA KADA, ND

2 tablespoons of canola oil or applesauce for a healthier option 2 tablespoons of hemp hearts

Optimal Iron Levels

Preheat your oven at 350F and in a bowl combine oats, flour, cinnamon, coconut, dried fruit and cacao nibs. Sift in the baking powder and stir until it is combined. In a separate bowl, combine the rest of the ingredients and combine the dry mixture to the wet mixture. Line a baking sheet with parchment paper and spoon batter and lightly flatten. Bake for 13 minutes (no longer or they are going to dry out). Once you remove them from the oven, let them cool on the baking sheet for a few minutes, then transfer them to a cooling rack.

Ferritin levels are used to assess iron status. Many medical guidelines suggest normal ferritin levels are between 12300ug/L. This is an enormous range and allows many individuals with depleted iron stores to go untreated. Below is a more in detailed guideline into optimal iron stores for health and performance.

I hope you give these recipes a try. They are different but good pre-training, post-training and during training snacks that kids can enjoy!

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absorption and is less likely to cause stomach upset in adults and children.

Too much iron in the body can be harmful! Before supplementing, see your primary health care practitioner to assess levels and see if an iron supplement is right for you.

Source: Ontario Association of Medical Laboratories (OAML

Food Sources and optimal absorption In our diets we obtain non-heme iron from plant sources and heme iron from animal products. Heme iron is better absorbed however both plant and animal sources are equally important. Visit ‘The Dieticians of Canada: Food Sources of Iron’ for a list of iron rich foods (http://www.dietitians.ca/Your-Health/ Nutrition-A-Z/Minerals/Food-Sourcesof-Iron.aspx).

To optimize iron absorption, combine iron rich meals or iron supplements with foods high in vitamin C or a vitamin C supplement. Avoid having coffee, tea, and dairy products with iron rich meals as these reduce iron absorption.

Iron Supplements In some cases it can be difficult to increase iron stores with diet alone and an iron supplement may be necessary.

Some iron supplements have poor absorption and cause digestive upset. When choosing an iron supplement, look for the ferrous bisglycinate form. It has better

This article is for informational purposes only and is not a substitute for medical advice, diagnosis, or treatment.

Resources: - Canadian Nutrient File 2010 www. hc-sc.gc.ca/fn-an/nutrition/ fiche-nutri-data/index-eng.php [Accessed March 20, 2012].

- Hinton, Pamela S. "Iron and the endurance athlete 1." Applied Physiology, Nutrition, and Metabolism 39.9 (2014): 1012-1018.

- Milman, Nils, et al. "Ferrous bisglycinate 25 mg iron is as effective as ferrous sulfate 50 mg iron in the prophylaxis of iron deficiency and anemia during pregnancy in a randomized trial." Journal of perinatal medicine 42.2 (2014): 197-206.

- Pineda, Oscar, and H. DeWayne Ashmead. "Effectiveness of treatment of iron-deficiency anemia in infants and young children with ferrous bis-glycinate chelate." Nutrition 17.5 (2001): 381-384.

- World Health Organization. “The global anaemia prevalence in 2011.” Geneva: World Health Organization; 2015

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GLAMOUR

GLAMOUR MAKE-UP FOR THE SPOTLIGHT

W

hen performing under bright lights, make up application needs special attention.

Ricky Boudreau, celebrity makeup artist who has done work with

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figureskaterfitnessmag.com

figure skating champions Joannie Rochette and Miki Ando will share his tips and step by step process on two different ice show looks.

And...Itâ&#x20AC;&#x2122;s Show Time!

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GLAMOUR

Shoot for the Stars

Who says you canâ&#x20AC;&#x2122;t wear a purple wig? Try this look for an out of space experience.

Centre Ice

This show look can be done for any character performance from a Juliette to Carmen. Simple make-up plays nice on every face and skintone.

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Special Thanks

Model: Julia Thackray Make-up Artist: Ricky Boudreau Photographer: Christian Bonin

Special Thanks

Model: Nicole Ramirez-Gaston Make-up Artist: Ricky Boudreau Photographer: Christian Bonin

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GLAMOUR

SPOTLIGHT READY

SPARKLE LIKE THE STARS MODEL: NICOLE RAMIREZ-GASTON MAKE-UP ARTIST: RICKY BOUDREAU

MODEL: JULIA THACKRAY MAKE-UP ARTIST: RICKY BOUDREAU Use foundation and or concealer where needed.

Fill in brows using a colour that either matches the hair colour or is a shade lighter.

Comb through brows using a clear brow gel to hold them in place.

Use an eye primer and add a sheer layer to eyelids using a brush.

I like one that is flat and a bit firm so I can manipulate the product easily.

Add a light shadow to the eyelid, starting at the lashline and bring it right up to under the brow.

Add a mid-tone brown to the crease, this will help give the eye dimension.

Next add a black liner across the lash line, this helps define the eye as well as make the lashes appear fuller and thicker.

Set the foundation/concealer with a sheer layer of powder, this helps to set the make-up and keep in it place.

Add a bit of a pink blush to the apples of the cheek, this is the plump spot on the cheek when you smile. A fluffy brush is good for this as it wonâ&#x20AC;&#x2122;t pick up too much product and more can be added for intensity.

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Use foundation and or concealer where needed.

Fill in brows using a colour that either matches the hair colour or is a shade lighter.

Comb through brows using a clear brow gel to hold them in place.

Finish off the look by applying a blue based red lipstick after outlining and filling in the lips with a red pencil.

This helps the lip colour last longer.

Hair was pulled into a side pony tail and then braided for a neat look.

This is a great make-up look for any theme and any type of music.

A white eye shadow was added around the eyes in the shape of a mask. Something fluffy with a bit of firmness will help you not only deposit the colour, but help you blend it out easily.

A white eye pencil was used through the brows to lighten them and block them out.

I applied a vibrant purple eye shadow under the eye, from the centre of the pupil to the outside, extending the line. A firmer brush that is flat and has a crisp edge is good. It will make extending the colour, beyond the eye, easier.

Foundation and concealer where needed.

Next I added a small strip of lash glue above the upper lash line to adhere some very reflective silver glitter.

This created some sparkle and dimension.

No blush was used, this helped keep the look simple and the focus on the pops of colour.

A royal blue lip colour was added, keeping the colour in the cool family. Inspiration was taken from the wig with the rhinestones that were glued into the bangs.

A black mascara was applied to the lashes.

To finish off the look the purple wig and added along with a few half pearls that were purchased at a craft store. These can be easily applied with a lash glue

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GLAMOUR

WHO WORE IT BEST

RICKY’S Blue based red lip colours always make teeth look whiter.

It also reads well on stage in spot lights.

If you are using glitter in any makeup look, the easiest way to remove it is with some scotch tape first. this way you can

CHARLENE BAILEY

remove the bulk of the glitter before washing your face.

Always remember that layering lasts longer.

Using foundation and concealer only where needed will keep the skin looking natural and fresh.

Heading into the postseason, it’s easy to get caught up in training and forget that figure skating is largely about performance.

On the national stage, we realize just how invested we are in these performances, our senses under siege by the best of the best.

Canadians in Halifax was a testament to these fabulous

performances, attributed in part to their great costuming. For without great costuming, the show could just simply not go on. Here are some of my Kaitlyn Weaver & top picks from Andrew Poje The Blue Danube by Johann this past season Strauss Senior Ice Dance, and some tips short dance for how you I could not say enough about the outfits of Kaitlyn Weaver and Andrew can lock down Poje. I loved the pairing of Andrew’s black a great look for suit with tails and burgundy accents with next year: Kaitlyn’s elegant ivory and blush pink classic

Michelle Long

gown. The detail in that dress was incredible and was a beautiful contrast to her open back. Every detail of each garment was spot on and spoke to the craftsmanship put into their creation. Andrew’s suit captured how to achieve a strong visual command on the ice, while Kaitlyn’s dress was the embodiment of how to do whites or blushes without being lost against the ice.

Together? Unstoppable.

Hallelujah by K.D. Lang Senior Women, short program Though I saw this dress from a simple sketch all the way to the national stage, Michelle Long’s still stood out to me. A particular red that suited her skin tone, the piece was peppered with abstract arrangements of geometric stones adding texture and visual excitement. Cinching Michelle at her true waist, the skirt was soft and delicate, contrasting the complex bodice and giving an even longer leg line. To tie in the exquisite back strapping, a simple belt was added, bringing home a classic yet highfashion feel.

Liam Firus

Kirsten MooreTowers & Michael Marinaro

If I Can’t Have You by Etta James Senior Pairs Opting for a sleek black outfit combination, I loved Kirsten Moore-Towers and Michael Marinaro.

Michael’s simple top and trouser combination had subtle texture that matched the lines of Kirsten’s to-die-for lace number. While Kirsten’s dress was much more detailed, donning asymmetrical crystalled lace into the skirt, a plunging yet tasteful neckline and a gorgeous open back, the pieces worked together, but weren’t too matchy-matchy. Each outfit had its own character, which I love in pairs skating. Also appreciated was the camouflaging of Kirsten’s arm and side seams by the lace detail. Well done!

Moulin Rouge! by Craig Armstrong Senior Men, free program Often, men’s figure skating fashion is either predictable or leaving us with raised eyebrows.

Playing up a well-fitted timepiece, Liam Firus was dressed to impress. Paired with a classic black trouser, the outfit’s character lived in its deep red cumberbun and suspender duo. With fabulous details in the buttons and suspenders, what really got me about this outfit was the shirt. Alone, the top’s colour would have washed Liam out. By adding a silvery chest detail, the shirt had more depth and acted as a muted canvas that could stand on its own against the white of the ice.

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figureskaterfitnessmag.com

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SKATERS CORNER

An Interview with David Wilson

THE SECOND MARK

Choreography, with all its components, is nothing short of exhausting.

Skating today requires so much more of the skater – extreme flexibility as well as the necessary strength to control their increased range of movement – not to mention incredible core strength to make all the elements controlled and coordinated.

Turn to the dance world and ask any dancer where the real work exists.

Dancers will tell you the bulk of physical effort is tied up in the choreography, which they consider much more demanding than the tricks, such as leaps, pirouettes etc. But in reality, dancers don’t differentiate between the technical and the artistic because there is no divide. One is intertwined with the other. There’s technique to the artistry and artistry in the technique.

Over the years some world competitors have arrived to work with me in terrible shape. They possessed zero work ethic because up to that point, their success was pinned on talent alone. Some skaters are born performers and jump effortlessly.

But talent alone doesn’t cut it at the very top. To be a medal contender you

must learn to move because in the end it is those who work the hardest on all aspects of skating who will earn medals.

Putting time and energy into what makes the skater great, apart from the jumps and spins, requires massive effort. One of my skaters, oozing with God-given talent, had no energy to get through his program. He could barely run to get his skates on and for the first time in his life, he had to get in shape.

Skating beautifully is serious business. The body must be a well-oiled machine to reach peak performance.

PC: How does a skater begin the journey and learn to move on the ice; to be able to perform difficult choreography like that of a top contender?

DW: The most accomplished skaters train diligently off the ice. They go to the gym where trainers have tailored sport-specific regimens for them.

In addition, top skaters also explore dance. And that seems to be the piece

that sets them apart from the rest.

To move authentically, to skate with expression, I encourage skaters to enroll in dance classes of all types: ballet, modern/contemporary and hiphop. Dance training requires discipline yet it’s fun.

In my opinion no athlete is better conditioned than a trained dancer.

In dance class you learn the fundamentals – how the body moves and how it connects to the nuances in every movement.

I must stress – we have the most incredible sport. A skater gets to portray a character with music – anything and everything – from the Russian Sailor Dance to polka to popular movie scores. Modern dance can be incorporated into a program, as can samba or ‘Fred and Ginger’ routines. The possibilities are limitless.

Dance training makes a skater more versatile and adaptable. Being very well trained in strength, stamina, flexibility and balance gives the skater the tools needed to perform complex choreography and difficult technical elements in a seamless and seemingly effortless way.

PROGRAM COMPONENTS: WORLD-RENOWNED CHOREOGRAPHER EXPLAINS HOW TO MAXIMIZE THOSE PRECIOUS POINTS PATTY CRANSTON

I

t’s a typical freeskate practice.

Bodies are whizzing around the ice perfecting jumps and practicing a spin or two. Unless working with their choreographers, skaters don’t seem to spend much practice time working on pure skating skills and ‘beautiful moves.’

Yet it is this space between the elements that makes a program, in the same way that music experts tell us it’s “the silence between the notes that makes the music”.

Skaters work diligently at developing the technical skills necessary to compete on the world stage. So carving out time to train for the oftenstunning choreographic elements

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remains a challenge. Frequently, says choreographer David Wilson, people are afraid of what they don’t know, so they neglect practicing the skill set needed to move with grace on the ice.

Figure Skating Fitness Magazine’s Patty Cranston sat down with Wilson to talk about the role that a skater’s physical fitness level plays on their ability to move effortlessly and also, how it affects their Program Components mark.

Here’s what he had to say.

DW: How does good conditioning affect the mark for Program Components?

A lot! Being in shape is essential to a high-scoring second mark. We have to stop thinking of the artistic side of skating as mere fluff. Choreography is

an athletic endeavor. It’s not just puff and fluff.

It takes muscle and energy to produce the power needed to skate with artistry. More than anyone can imagine. If a skater is in poor shape and gets tired in the second half of the program, what goes?

The steps! The artistry! All their energy is focused on the jumps remaining in the program. You can’t perform if you are gasping for air.

Once fatigue sets in, the choreography evaporates.

Good choreography requires a skater to use their entire body to attain various positions and skate in different directions. The constant transfer of weight throughout the program demands excellent conditioning. figureskaterfitnessmag.com

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COMPETITIVE SKATING: FORGET THE MEDALS AND TROPHIES - YOU ARE LEARNING TO BE A SHOW DIVA DOUG MATTIS

I

was talking shop recently with a bunch of fellow skaters from the 80s and 90s, including Canadian Olympian Doug Ladret, when Doug’s wife Lara posed an interesting question -- what’s more important for a skater to be the best they can be, skills or performance? Is it the skater with spectacular athletic ability that’s more likely to become a World and/or Olympic Champion, or the skater who’s a gifted performer? We all quickly

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agreed that the gifted performers are the ones we remember, the ones who take a set of jumps and spins, lift them above mere athletics and create something magical. The most unforgettable skaters give us something beyond the spectacle of landing quads, however jaw-dropping those quads might be.

Think about it. When comparing skaters element-to-element, we might acknowledge that Michelle Kwan might not have had absolutely, positively the best jumps -- but just mention “East of

Eden”, “Lyra Angelica” or “The Red Violin” to skating fans and watch them close their eyes, put their hand on their heart, and swoon. If you’re a young skater (or a parent of a skater), it’s quite likely that you were inspired to take up skating in the first place because of a performance.

Whether it was part of an ice show or a competition, that performance moved you.

In my first year touring as a show skater, I learned that many of the most amazing performers in the world hadn’t racked

up the best competitive laurels. Most found their very hearts and souls rebelled against a competitive scenario where they, as artists, were pitted against other skaters. For them it was like a nightmare where they’re called before Tim Gunn on “Project Runway” and turned into a piñata.

Christopher Nolan, choreographer for Bietak Productions and co-founder of The Collective, told me he hated competing because he saw himself as an artist, and there’s something unseemly about an art competition.

“At the elite skating level, I felt physically ill at the notion that skating competitions deemed one artist as somehow ‘better’ than the others,” says Chris. “We don’t hold competitions between a Picasso painting and a Van Gogh and decide that one of them is a loser.”

Like thousands of other skaters, Chris hated that his artist’s voice could be dissected, devalued, and deemed “lessthan” what it should be. The feeling was so strong that he struggled to hit triple jumps in competition that he could land capably in practice.

It’s actually not all that uncommon. I would offer to you that your favorite competitor - the one who brings tears to your eyes because they’re so beautiful if they struggle at times to hit the most difficult tricks, there’s likely an athlete/ artist battle going on inside of them.

Wouldn’t it be awesome if there was a way to become wonderfully skilled in skating en route to a show/performing career for skaters who are incredibly talented but don’t like to compete?

I dream of a Show Performer testtrack and a “Gold Medal” proficiency exam within Skate Canada and US Figure Skating. That Gold Medal for Show Performer-path would include composition, character, staging, ensemble work, lighting, tour professionalism standards, and—yes—crowd-wowing tricks and spins and jumps (show skaters do triple jumps!). Any producer casting an ice show would know that a Show Performer Gold Medal is proof that a skater is finely trained and show-ready, the way that an elite competitive record is proof of experience and skill before a crowd. figureskaterfitnessmag.com

Until that day, the key to skating well in competition is to claim the artist identity, fully and completely. Own it.

Adam Rippon told me not long ago that he wanted to do triple and quadruple jumps because they’re awesome... not because he had to in order to get a placement. He sees those moments when he’s doing his triple Rippon-Lutz as heartpounding accents to his performance for the crowd, as a whole, not stoic pointgetters in a clinical tumbling-run. (Psssst!

This approach appears to be working.

Congrats, Adam, on being the 2016 US National Champ.) Those who, like Adam, have unlocked the power of focusing on their artist-identity, all find that they’re hitting the crazy-difficult tricks far more often when they abandon the “Must

land this to win”-mentality and give the performance their heart most desires.

In both ice shows and competition, the essence of skating is performing for a crowd. The skaters with real longevity, who carry on far into a rewarding professional ice show career, are the ones who feel the “click” of connection on the ice between their own joy in performing to music and seeing the crowd smile and enjoy it too.

People always ask me what I see in young skaters that indicates a high degree of potential. While noting that a degree of athletic prowess is compulsory… what I look for is the heart of a performer. When I see that, it’s no surprise to me that I come across those skaters again, a few years down the line, skating brilliantly in a professional show — regardless of if they won the Olympics or not.

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A HISTORY OF INNOVATION RYAN STEVENS http://skateguard1.blogspot.ca http://www.facebook.com/SkateGuard Plenty has obviously changed in pairs figure skating in the last one hundred years. Olympic Silver Medallists, World Champions and five time Canadian Champions Meagan Duhamel and Eric Radford have recently drawn great attention to the strength of the Canadian pairs program. They have made side-byside triple Lutzes the new benchmark, executed not one - but two - throw quadruple jumps (the Salchow and the Lutz) and racked up countless points for the grade of difficulty of their exceptional lifts. However, long before Meagan and Eric were making innovations to pairs skating, other Canadian pairs were doing much the same.

They started by defining the boundaries between pairs skating and ice dance. In 1931, Frances Claudet and Chauncey Bangs won the Canadian pairs title with a program that (according to the research of Lynn Copley-Graves) “gave the impression of a continuous dance.

They never separated and had no highlights (jumps, spins or lifts).” Four years later, Louise Bertram and Stewart Reburn won the Canadian pairs title with a tango to “Orchids In The Moonlight”. CopleyGraves noted “this pairs dance, devoid of ‘tours de force’ and ‘highlights,’ may have actually

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been the first true ‘free dance’ before the term was conceptualized.” The performances of both of these pre-World War II pairs teams may not have set the tone for the direction pairs skating would take but they did pave the way (years ahead of their time) for the future institution of the free dance.

Canadians were also instrumental in developing the technical side of pairs skating. Suzanne Morrow and Wally Diestelmeyer, the 1948 Olympic Bronze Medallists, were the first pair in the world to perform a variation of the death spiral in competition at the 1948 World Championships in Davos Platz, Switzerland. In doing so, they added the variation of the man being in a pivot position to the element that was first performed by German show skater Charlotte Oelschlägel and her partner Curt Neumann in the late twenties.

Following in their footsteps, Olympic Silver Medallists and two time World Champions Frances Dafoe and Norris Bowden added the twist lift, throw jump, leap of faith, overhead lasso lift, catch lift and countless other lifts to the language of figure skating. As years passed, teams such as Barbara Wagner and Bob Paul, Barbara Underhill and Paul Martini, Isabelle Brasseur and Lloyd Eisler and Jamie Salé and David Pelletier would continue to innovate and set the technical bar high to their competitors from abroad in both the amateur and professional ranks.

If the rich history of Canadian pairs skating can teach us one thing, it is that innovation is in our athlete’s DNA. YOUR SKATING HISTORY HOMEWORK: Watch Barbara Underhill and Paul Martini’s thrilling winning performance from the 1984 World Figure Skating Championships. It’s truly timeless and there’s always something you can learn by watching these two perform.

FITNESS DREAMS OF A FORMER SKATER KASSANDRA DZIKEWICZ You are never too old to set a new goal or dream a new dream”- C.S. Lewis.

Margaret Asselstine is a skating coach and a mother of two. She tells us about how she followed her dreams of being a competitive figure skater, and how now she continues to follow her dream of not only attending, but winning fitness competitions.

Margaret began skating at age 3 as a single and pairs skater with the Preston FSC until the age of 12. She then moved to Gananoque, Ontario a small picturesque town where she grew up in the summers at a family

cottage. In Gananoque, she continued with her skating competing in Junior ladies and passing her Gold Free Skate, Dances, 7th Figure, Dance Rhythm. She skated competitively until she was 19, and became a certified coach, she has continued to coach for the past 21 years.

Margaret began coaching in Gananoque and spent many years there.

She has figureskaterfitnessmag.com

also coached in clubs such as Athens, Westport, Loyalist, Fort Henry in Southeastern Ontario and, Strathmore, Springbank in Alberta. Since 2011 she has been coaching at Skate Kingston, also in Ontario, and is the Director of Skating Programs with that club.

Since the age of 20 Margaret has always dreamt of competing in fitness competitions.

However, her dreams were put

on hold as “life got in the way”, a common barrier stopping people from pursuing their dreams. After nearly 20 years, she was able to go back to the dream she had put on hold. “ After losing my grandmother to cancer just over a year ago, I really began to think about what is important in life and that I needed to do more for myself. I am the wife to my wonderful husband Gary and mom to our two awesome boys Owen (age 7) and Hudson (age 5).”

In order to do more for herself, she decided to become more involved in the fitness world. “I met up with a friend who was competing in the bikini division of bodybuilding and after an hour of dialogue with her, I was hooked! I had not stepped foot inside a gym in over 10 years, I only did smaller workouts at home. This past summer I trained hard for 5 months and stepped on to the stage of my very first competition at the OPA (Ontario Physique Association) Ottawa Championships on October 24th. I didn’t have a coach through this process, but certainly had tons of support from family and friends.

This competition was a thrill! I had no expectations but just knew that I wanted to make it on to the stage to prove that hard work pays off! Unbeknownst to me I placed first in the Masters Bikini Division!”

Ever since she trained for and won her first fitness competition, fitness and maintaining a healthy lifestyle is a huge part of Margaret’s life. Margaret says, “this has truly changed my life. I train my skaters to know that being focused, determined and having a good work ethic will get you great results. I want my skaters to set goals and work hard for themselves. And most importantly, make goals for yourself, no one else! Nothing in life is given to you on a silver platter. If you want something bad enough you will work hard for the results. I bring a positive approach to my coaching, yet expect for them to push themselves to do their best.”

Lastly, Margaret shares with us the importance of following your passion “Knowing that I am in my 40th year and a mom proves that you are never too young or old to follow your dreams! I encourage everyone to reach for your dreams starting today!!”

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FIGURE SKATER FITNESS

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