Figure Skater Fitness SPRING 2023 by Figure Skater Fitness

A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING

VOLUME 9

ISSUE 2

SPRING 2023

FLEXAFIT WORKOUT

Soluble Solutions 4 ways to drink up for a healthier body

YOUR ULTIMATE CONDITIONING & STABILITY WORKOUT

On the Right Track Daily habits to help you unwind, recover and plan

Reflection for Connection: How to plan for your future The Benefits of Active Rest & Recovery to Prevent Injury

GABRIELLA IZZO

The 21-year-old California-born and the 2019 US Junior Champion, knows what it takes to make jumping, spinning and gliding across the ice look effortless: loads of hard work, a whole lot of heart and a competitive mindset www.figureskaterfitnessmag.com

EDITOR’S LETTER

EDITOR’S NOTE THANK YOU TO EVERYONE WHO CONTRIBUTED TO FIGURE SKATER FITNESS! PUBLISHER/EDITOR-IN-CHIEF Signe Ronka EDITORIAL DIRECTOR Adriana Ermter CHIEF FINANCIAL OFFICER & OPERATIONS Angela Ronka CONTRIBUTORS Christian Bonin Rebekah Dixon Haley Gram Patti Larkin Ashley Leone David Merson Imone Mukhopadhyay Hannah Pulley Ally F. Walsh

Happy Spring Everyone! As the season winds down from the excitement of Worlds and the hard training for competitions, many skaters can feel a sense of fatigue. This is normal, and also why it is very important to decompress and find some time to relax. In this issue, we have curated articles to help you deal with this post-season fatigue and recovery. The Fitness Insider section gives you great tips on how to get more sleep, and the Nutrition Insider section teaches you four ways to drink up for a healthier body. I am so excited to bring you an in-depth interview with Gabriella Izzo, a 21-year-old California-born and 2019 US Junior ladies champion, who knows what it takes to make jumping, spinning and gliding across the ice look effortless. In her interview, Gabriella shares her favourite moments with her coaches and what it takes off ice to prepare her body for competition . Check out the In the Spotlight section; I know that you will be inspired by Gabriella’s interview. I am truly excited to see what the next year brings; with hard work and determination, I know you will be able to achieve whatever goals you set for yourself. Good luck with your skating!!!

Sincerely!

Signe Photography by Christian Bonin

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

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FIGURE SKATER FITNESS

THE IT LIST

SPRING 2023

Table of Contents A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING

VOLUME 9

ISSUE 2

SPRING 2023

FLEXAFIT WORKOUT

YOUR ULTIMATE CONDITIONING & STABILITY WORKOUT

On the Right Track Daily habits to help you unwind, recover and plan

Soluble Solutions

Gabriella Izzo Photography by Morgan Morini

4 ways to drink up for a healthier body Reflection for Connection: How to plan for your future The Benefits of Active Rest & Recovery to Prevent Injury

GABRIELLA IZZO

PAGE 3 PAGE 4

Masthead & Editor’s Letter Table of Contents

PAGE 5

THE IT LIST

PAGE 8

FITNESS INSIDER

PAGE 9 PAGE 11

On the Right Track Jump Stop & Start

PAGE 12

FLEXAFIT WORKOUT

PAGE 23

Your ultimate conditioning and stability workout

INJURY PREVENTION

PAGE 24 PAGE 26

Well Rested Lace it Up

PAGE 28

IN THE SPOTLIGHT

PAGE 36

The mindful artist, Gabriella Izzo, knows what it takes to make jumping, spinning and gliding across the ice look effortless: loads of hard work, a whole lot of heart and a competitive mindset

TRAIN THE MIND

Reflection for Connection

PAGE 38

NUTRITION INSIDER

Soluble Solutions

PAGE 44

STYLE

Worth the Weight

PAGE 46

SKATERS CORNER Spring Stretch Breaks

THE IT LIST

Every issue, we scour the globe to find you the best of the best, be it competitions and events to plan for, countries to discover, books to read, products to try or motivating words to remember. It’s all here on our very own IT List, custom-curated just for you. We hope it inspires. figureskaterfitnessmag.com

FIGURE SKATER FITNESS

THE IT LIST

SPRING 2023

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

South Africa

1 Although South Africa’s first rink existed in 1910, the country was truly introduced to ice skating when a temporary ice plant was set up at the Rand Show Venue in Johannesburg for the Empire Exhibition in 1936. The combination of public sessions and demonstrations by a professional English ice dance pair launched the country’s love for the sport. So much so, that just a quick two years later, South Africa became a member of the International Skating Union.

And for the next 73 years they were also the only country in Africa to be members. But obviously, figure skating is so fantastic that Morocco and Egypt joined in too, in 2011 and 2022, respectively. 2 S ix, count ‘em, six skaters have competed at the Winter Olympics since 1960. Perhaps the most memorable is Dino Quattrocecere, who represented the sunny country in 1994, as the first male figure skater to perform in an individual event. Now, why is this so remarkable? Well, for a couple of reasons. One, Quattrocecere had some very solid icy moves. Two, after a 32-year ban it was also the first time the International Olympic Committee allowed South Africa to compete in the Games. But, with the new democratic government’s abolishment of Apartheid, the country was back, despite not having a new and improved national flag or anthem yet. Undeterred, the country’s hard-working athletes proudly carried a white flag emblazoned with the Olympic rings as they walked to the sounds of “Ode To Joy.” 3 Q uattrocecere is certainly not the country’s only male figure skater but he is so inspiring, he’s worth mentioning twice. Here’s the story. Two days before competing at the 1994 Winter Games, Quattrocecere injured a tendon in his left foot. Major ouch! And while many athletes would rightly bow out until the next time Quattrocecere did not. He not only skated his free program from start to finish, the audience loved it and gave him a standing ovation. Talk about a great payoff for such perseverance and tenacity. So while he placed 24th overall, Quattrocecere says it was worth it and that the Games are about so much more than the hardware—the true reward is standing up and skating for his beloved country.

SOOTHE IT …your skin, that is. Because, boy, does it work hard with all of the moving, stretching, jumping, sweating and showering you do every day. Make time to soothe it and smooth it with the fruit-filled scents of The Body Shop’s super moisturizing, vegan, body butters. Cruelty free, each one is thoughtfully made with 95 per cent natural origin ingredients and Community Fair Trade sourced shea butter, so you’ll feel good about dipping in to rub a little softness on. With multiple options to try, from “Strawberry,” “Pink Grapefruit” and “Satsuma” to “Mango,” “Avocado,” “Olive” and more (each $26 for 200ml, available online at www.thebodyshop.ca and at The Body Shop stores) you’ll be hard pressed to pick just one. —Adriana Ermter

SAY IT Every opportunity that I’ve taken has just made me more motivated to compete.” - Jason Brown

—Ally F. Walsh

READ IT New York Times bestselling authors of Burnout, Amelia and Emily Nagoski, believe that wellness isn’t a state of mind but a state of action. And their latest release, The Burnout Workbook is proof of just that. From the first page onwards, this handy workbook highlights how you can gain control over your body’s energy, which let’s face it, after a super hard practice can sometimes feel unattainable. Burnout’s exercises, stories, quotes and visual guides—all curated by experts—are both motivating and resourceful and an absolute must for anyone who has ever felt stuck in a stress cycle. Trust us, after you read it, you’ll be firing on all cylinders! — Ally F. Walsh 6

PLAN IT APRIL 2023 31 Mar-1 Apr 12-15 13-16 MAY 2023

Synchronised Skating World Championships U.S Adult Figure Skating Championships ISU World Team Trophy

Lake Placid, USA Salt Lake City, Utah Tokyo, Japan

15-20 JUNE 2023

ISU International Adult Competition

Oberstdorf, Germany

12-16

Train with the Best Elite Training Summer Camp

Nashville, TN, USA

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FIGURE SKATER FITNESS

FITNESS INSIDER

SPRING 2023

FITNESS INSIDER

ON THE RIGHT TRACK Four great ways to monitor your every move (even if it’s horizontal with your head on a pillow and counting sheep!), so that you can relax, rejuvenate and create balance by David Merson PT, DPT, ATC

The post season is a critical time for skaters to relax, unwind, rejuvenate and to create a better-balanced plan in preparation of a successful upcoming season. To relax means to recover from the stress of competing and training. This can be achieved by unwinding through deep self-reflection and by finding activities that provide a sense of calmness. It will lead to rejuvenation through recovery, along with a fresh outlook on how to create a sense of excitement about your next steps in your skating plan. It 8

will also optimize your physical health, mental performance and your on and off-ice performance. When you create a balanced body through repetitive, healthy daily habits, you will feel energized, display a positive outlook regarding your skating abilities and you will eliminate any physical and mental barriers that could impact your future success. Here’s how to get started and how to stay on track so that you can achieve optimal results.

ONE: GET YOUR ZZZS

THREE: BUILD A TRAINING SCHEDULE

Why you need to sleep: Sleep allows your body to recover from daily activity by de-loading your spine and allowing the discs in your spine to rehydrate (discs are largely made up of water content). This water provides cushioning for all weight-bearing activities. Additionally, it allows your mind and body to perform many housekeeping tasks that keep your body functioning well during all physical and mental activity. Sleep Guidelines: Sleep quantity is 8-10 hours for teenagers or 7-8 hours for adults—all in a quiet/light-eliminated room set to 65-degree Fahrenheit or 18.3 degrees Celsius. This is recommended for ideal sleep/recovery conditions.

Why you need to create a plan: A thoughtful, wellplanned training schedule allows you as a figure skater to have a comprehensive schedule that fulfills your athlete requirements. Poor planning can lead to performance deficits, injury and potential time missed from skating. Training schedule guidelines: Determine the best way to create a schedule be it using an app, a written calendar book, a wall calendar, etc. Create a list of priorities, including those that may not be skating related. Then, create a schedule that works best for you, your family and your coaches.

TWO: STRETCH IT OUT

FOUR: OUTLINE A RECOVERY SCHEDULE

Why you need to use a foam roller: Muscle recovery through stretching dynamically with full range of motion in your movements and with limited hold times is ideal. Use of a standard foam roller and/or vibrating therapy device to reduce muscle tension and improve blood flow–all in an effort to enhance your figure skating performance and recovery. Foam rolling/stretching guidelines: Using one of these devices on each major muscle for 30 seconds to 1 minute and stretching dynamically both before and after activity will help you feel better and perform better day after day. This is an absolute must for all figure skating athletes.

Why your recovery is important: A planned recovery day is important for your mind and body health and wellness. Subjecting your body to constant loading and the impact from jumping combined with extreme bodily positions without allowing your body to recover can result in lingering soreness and potential injury. Recovery schedule guidelines: When creating a training schedule, include at least one recovery day per week to enhance rest and rejuvenation. In addition, plan time to rehydrate, eat a snack and/or do homework through the training week to create a balanced body and mind and to improve your overall performance.

FITNESS TRACKING TOOL

PURPOSE

PROS

CONS

MY FITNESS PAL

Tracking your daily food intake habits through an app located on your personal device.

Allows the user to have all food intake information in one place.

Data needs to be manually entered so it can be time consuming.

APPLE WATCH

Tracks sleep, heart rate, steps, and even cardiac function through a wearable device.

Most capability with Apple product users. Goal setting is often motivational.

Device needs to be taken off for recharging.

WHOOP

User friendly, easy to understand overview Subscription-based device for lifestyle and A lot of data is provided, therefore, educaof your health data. Provides lifestyle activity tracking for health data. Wearable tion on data provided is often needed for recommendations, big picture overview of on wrist, hip, or ankle. full understanding. your data, and has a journal component.

OURA RING

Lifestyle and activity tracking device worn Auto-detection for activity tracking. Most Device needs to be taken off for reon your finger. Purchase a device, the softuser-friendly application. charging. ware comes automatically with the device.

GARMIN

Lifestyle and activity tracking device for health data.

Device is a watch and has more functions beyond a data tracker.

Manual activation is required to track data. Device needs to be taken off for recharging.

FLEXAFIT TRACKER

Personalized guidebook for all skaters at all levels.

Allows for lifestyle, training, and on-ice activity tracking in effort to reflect on what works well. Provides an opportunity to set SMART goals.

Great tool. Time needs to be dedicated towards using this tool.

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FIGURE SKATER FITNESS

FITNESS INSIDER

WINTER 2023 SPRING 2023

KNOW YOUR SKATE SEASONS During competition season (each skate season is approximately 12 weeks), your focus should be on the details of your program to improve it for your competition skates and for maintaining your off-ice strength and conditioning. After the competition season ends, however, you enter the post season which is the season you’re in now. Your time now should be spent maintaining your flexibility, recovering physiologically from the in-season competitive phase and working on various plyometric exercises. The off-season follows this period and is when you should be aiming to reach higher performance levels on the ice and in your off-ice strength training and conditioning. Within your off-season, time should be spent training new and more advanced jumps. It is important to remember the focus of each of the skating seasons is to perform to the best of your ability and prevent injury during the competition season.

PERFORM POST SEASON PREP

JUMP STOP & START Off and on-ice plyometric exercises and drills to recharge and power up your jump skills and techniques by Hannah Pulley, EP-C and Haley Gram

id you know you can improve your on-ice jumps without training them on the ice? By decreasing intense jump training during the post season, you can give your body the rest it needs to rejuvenate for next season. Spending time on simple physiological jump exercises on and off the ice, can 10

help you improve your on-ice jumps later on during the off-season and following the competition season. Why? Because jumping in the post season is designed to help stop the overtraining jump cycle which can lead to poor technique and repetitive stress injuries.

Practicing low intensity on-ice and off-ice exercises during post season, directly after the competition season and before conquering new jumps in the off-season, allow your body to recover and rejuvenate from intense on-ice jump training. Plyometric training exercises during the post season is often the best place to start as it can allow for complete and adequate recovery, while still maintaining your strength and endurance. These plyometric training exercises can be completed on and off the ice to continue advancing your skating career and decrease psychological burnout or injuries.

TRY OFF-ICE PLYOMETRIC EXERCISES Off-ice plyometric training should focus on increasing your range of motion and building your strength to help improve on-ice jumps. During off-ice plyometric training, figure skaters can improve the elasticity of their muscle-tendon complex to reduce the risk of injury for the competition season. Quick and powerful off-ice plyometric movements involve the muscle stretch-shortening cycle

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which mimics what happens when jumps are landed on the ice. Focusing on improving these muscles off-ice, can increase the stretch-reflex excitability which can strengthen jump landings and simultaneously aid in preventing overuse injuries in the knees and ankles.Throughout your post season training, try including off-ice plyometric exercises such as box jumps (increasing height slowly), burpees, tuck jumps (knees to chest), skater hops, jump squats and split squat jumps. Make sure to focus on your technique by exploding up off the ground, keeping your knees over your toes during all exercises, and landing on the ball of your foot and rolling through to your heel. After performing these off-ice plyometric exercises to work on explosiveness, spend time on the ice thinking about the same principles.

INCLUDE ON-ICE PLYOMETRIC DRILLS Additionally, adding on-ice plyometric exercises and drills in the post season can increase your overall on-ice strength, endurance, coordination, force development and jumping mechanics. Aim to spend most of your practice session working on on-ice plyometric exercises such as, Walley jumps, backward swizzle foot claps, power pull edge jumps, straight line waltz jumps, and explosive lunges. While performing these on-ice exercises be mindful of landing toe to heel and using your quad muscle complex to drive your explosiveness. It has been demonstrated that using plyometric training for on and off ice training sessions throughout the postseason can reduce the risk for injury, improve your muscle-tendon complex, and strengthen your jumps to become quick and powerful for the upcoming competition season. Aspiring figure skaters around the world should highly consider splitting up their training into different seasons to understand when it is appropriate to focus on which objectives between improving, maintaining, and resting within a season. Including the appropriate plyometric drills into your post season training on and off the ice can benefit you and your jumping skills tremendously.

FIGURE SKATER FITNESS

FITNESS INSIDER WORKOUTS

SPRING 2023

CONDITIONING OFF SEASON CONDITIONING AND STABILITY WORKOUT Use this workout to start your conditioning for your next season and work on the core stability needed for new elements.

KETTLE BELL SWINGS Using an appropriate weight kettle bell, start in a squat position with one hand on the kettle bell, allowing it to hang between both legs. Using the hamstring and glute muscles, hinge forwards from the hips to allow the kettle bell to rise up to parallel and then allow the kettle bell to swing back to its starting position. 15-20 Reps each arm

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FIGURE SKATER FITNESS

FITNESS INSIDER WORKOUTS

SPRING 2023

SINGLE LEG BOX JUMP

BOSU SIDE HOPS

Using an appropriate sized box, start in front of the box on one leg with the knee bent and aligned with the toe. Push up through the standing leg to land softly on top of the box with a soft bend in the knee. Step forward to drop off the box and land on the same leg. Maintain a straight back and keep the standing leg aligned over the toes.

Start on one side of the bosu ball, and jump laterally onto it, and jump off laterally to the other side. Make sure to keep your hips and shoulders square the whole time. You may use a medicine ball or a hand weight to increase the difficulty if needed.

10-15 Reps each side

20-30 Reps

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FIGURE SKATER FITNESS

FITNESS INSIDER WORKOUTS

SPRING 2023

LATERAL BOUND AND HURDLE Starting away from the hurdle, press off one foot to jump laterally, landing next to the hurdle. Reload through the knee to jump over the hurdle, landing with a soft knee bend aligned over the toes. Press back up to jump back to the other side, and take a long bound on one leg back to the starting position. 10-15 Reps each leg

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FIGURE SKATER FITNESS

FITNESS INSIDER WORKOUTS

SPRING 2023

CORE STABILITY

PLANK JACKS WITH BAND

SIDE PLANK LEG RAISE WITH BAND

Place an appropriate strength loop resistance band around your ankles. Start in a high plank position with the feet together. Jump the feet apart, and then jump them back together. Continue this the whole time.

Place an appropriate strength loop resistance bands around your knees. Laying on one forearm, align your body so that your ankles, hips, and head are in a straight line. Push up into a side plank. Lift your free leg up into the air, pressing against the band, and return it down. Continue this the whole time.

Hold for 45-60 seconds.

Hold for 30-60 seconds each side.

1 1

2 2

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FIGURE SKATER FITNESS

FITNESS INSIDER WORKOUTS

SPRING 2023

PLANK TO PIKE ON YOGA BALL

REVERSE LEG RAISE

Place your forearms on a stability ball, with the feet behind as in a forward plank position. Keeping the core stable, use your forearms to slide the ball away, and then pull back to the starting position. Continue this the whole time

Place an appropriate strength loop resistance band around your ankles. Laying on your back, press your arms underneath you, with fingers pointing towards the toes, to rise up to a reverse plank position. Keeping the hips stable throughout, raise one leg and then switch to raise the other leg. Continue this the whole time. Hold for 45-60 seconds.

Hold for 45-60 seconds.

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FIGURE SKATER FITNESS

INJURY PREVENTION

SPRING 2023

IN-PERSON SUMMER

TRAINING CAMP JULY 3-21, 2023 off ice training on ice training skills testing report cards activities

INJURY

CONTACT info@flexafit.com

PREVENTION Find out how to rest up and lace up for your optimum health… our experts have the answers you need figureskaterfitnessmag.com

FIGURE SKATER FITNESS

INJURY PREVENTION

SPRING 2023

REPLENISH YOUR ENERGY

HEAL YOUR MUSCLES

The demands of pre-season and competition take an enormous amount of energy and effort from skaters, both physically and mentally. The post season is time to replenish and recharge.

After a busy season, complete rest from all activity can be detrimental for the health of the body’s muscles, tendons, joints, bones and connective tissues. The same goes for over-training in the post season which can fatigue the body and eventually lead to overuse injury.

Firstly, it is important to keep to a consistent routine and maintain a great quality and quantity of sleep. Sleep is prime recovery time, during it, the body’s tissues heal and our mind processes and consolidates the day. Good sleep improves our mood, immunity, heart and gut health, concentration and performance. Current evidence is consistently showing a lower injury risk in those with a high quality of sleep. Secondly, a healthy diet and good fluid intake will help power and recharge the body. Skaters require quality food that can fuel and sustain them through the demands of training or competitions. Organs and musculoskeletal systems require specific nutrients to help them perform effectively and recover after exertion. Much like sleep, our diet influences our organ and muscle health, mood, stress, energy and performance. Lastly, ensure a qualified professional has adjusted your program to best suit your body. In order to make your training productive and recovery efficient, your program should consider your age, hormones, stress levels, diet, sleep and specific physical fitness needs.

STRENGTHEN YOUR MIND

WELL RESTED Three benefits of active rest and recovery by Imone Mukhopadhyay, M.Physio.Prac.

id you know that your rest and recovery is a crucial aspect of any athlete’s program? It’s true. While the common misconception that performance is enhanced solely through training exists, it’s important to remember that a healthy and effective recovery routine maximizes our gains from skating and exercising. Which

is why the post season is a great time to replenish energy with good sleep and dietary habits, and to improve your mental health. Additionally, participating in active rest encourages you to keep your body active and to recuperate, allowing for muscle healing and growth—all for an improved performance. Here’s how you can rest actively.

Pre-season and competition is not only a physically taxing journey, but it can take a toll on our mental health. Due to the rapidly increasing technical difficulty of the sport and the pressure to compete and perform, skaters can experience high levels of mental and emotional stress. It takes support and mental resilience to overcome or manage this, without this, we begin to see many changes in our life and skating. Signs that we’re not coping can present physically as fatigue, higher pain levels during and following exercise, interrupted sleep and elevated heart rate or blood pressure. Other signs of burnout can include emotional outbursts, feeling withdrawn from others, anxiousness and worry or appetite changes. Our physical and mental health go hand in hand and rest and recovery are ways to improve both. We need mental rest as much as we do physical. This helps us process our thoughts, emotions and concerns in a healthy way. Getting into the practice of this now also helps us strengthen the mind to withstand the pressure of training and competition. We can learn to check in with the body and mind and trust ourselves better both on and off the ice.

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Our body’s fatigue can accumulate throughout a season, it undergoes many changes when we train and compete. Muscles sustain micro tears and bones become stressed. This is a normal part of building strength and improving performance. However, if the body is not allowed to recover properly afterwards, we experience injuries and a decline in performance. The off-season is the time to help the body heal and adapt. So what should we be doing? Alongside good sleep and diet habits and stress management, active rest can help you optimize your performance to peak in-season and recover through the post season. This starts with keeping physically active at generally non-strenuous intensities to then help you progressively build back up when pre-season comes around.

FIVE GREAT EXERCISES TO PROMOTE AND ENHANCE YOUR ACTIVE REST 1. Yoga & Meditation: Holistic techniques which help to balance the body and mind that date back thousands of years to ancient India. Yoga and meditation focus on increasing bodily awareness, organ and musculoskeletal health and building mental resilience. 2. Hiking: Holistic techniques which help to balance the body and mind that date back thousands of years to ancient India. Yoga and meditation focus on increasing bodily awareness, organ and musculoskeletal health and building mental resilience. 3. Swimming: A whole body exercise that is low impact, promotes overall strength and heart health to restore muscles. Swimming also utilizes effective and efficient breathing techniques which is closely tied to meditation and has a positive impact on mental health. 4. Pilates: A wide array of exercises that provide low impact, whole body conditioning and help increase your strength and mobility while challenging your mind and coordination. 5. Dance: The broad range of styles and genres can build whole body coordination, rhythm, expression and performance while relieving stress.

FIGURE SKATER FITNESS

INJURY PREVENTION

SPRING 2023

THE RIGHT WAY TO LACE YOUR SKATES

It sounds straightforward, but believe it or not, there is a safer way to lace up. Use this five-point checklist to make sure you’re lacing up correctly. 1

ith the tongue of the boot open as far as possible, W pull the laces slightly snug at the toes and work your way up the foot.

our laces should be very snug at the top 5-6 eyelets 2 Y to secure your foot in place. lace a half knot at the top of the eyelets to further 3 P secure your heel into the boot. ontinue up the ankle, securing the bottom two 4 C hooks snuggly, then bend your knees over your toes and secure the top two hooks. ou should be able to place at least two fingers down 5 Y to the second hook of the boot to make sure you didn’t over tighten the top of the boot.

WHEN TO RE-LACE

LACE IT UP The how and why good lacing habits can make or break your skate by Patti Larkin, C.O. (R.) C.Ped.

ood boot-lacing habits can help keep you in your place. They can hold your foot securely within your boot and they can provide your ankle with the right amount of mobility to perform all elements, starting with the most basic form of skating all the way to explosive jumps, spin combinations and deep-edge pattern footwork. So it’s safe to say, your ankles are cru26

cial to how you skate. Plus, because the ankles are your body’s closest major joint-complex to the ground, they are also responsible for absorbing most of your body’s impact when it connects with the ice. And that makes how you lace up oh-so important as it can influence your ankle function and shock absorbing capabilities, as well as affect your performance and reduce the risk of injury.

If you tighten the top of the boot too tightly or use tape to secure the top of the boot, not only will you compromise your ankles ability to move properly and optimally, you are also restricting your ankles natural ability to absorb the shock forces that occur from the impact of landing after a jump. When your body can’t absorb these shock forces properly, they can transfer to other parts of the body and over time, this can lead to injury. It’s also important to note that sometimes, over-tying the top of the boot can be a symptom of an underlying boot and/or foot issue.

FIVE REASONS SKATERS OVERTIGHTEN THEIR BOOTS 1

ver-pronation (flat feet) O Feet that overpronate can have excessive motion incurring inside their boots which can contribute to the tongue of the boot shifting outwardly. Many skaters attempt to overtighten the top of their boots in an attempt to control excessive motion of the foot and the tongue. Skate orthotics can help to prevent this as they work to hold the foot in a more optimal position and reduce any excessive movement or shifting of the boot’s tongue.

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2 Strength and flexibility When a skater isn’t strong enough to perform the necessary elements required of them, they can have a tendency to rely on their boots to do the work for them. Participating in a comprehensive, off-ice training program, which includes core, hip, glute, quad and ankle strength and flexibility, can help skaters become stronger and rely less on their equipment. 3 Worn out boots Many skaters try to make their boots last and can sometimes prolong replacing them when they need to. A quick fix can be to lace the boots tighter at the top to maintain the same support that was felt when the boots were new, but it’s not a proactive, long-term solution. Wearing worn out equipment, along with lacing boots too tightly at the top, can all increase the risk of injury. To prevent this, make a note in your calendar of when you bought your boots and when you need to replace them. This way, you can plan to replace your equipment before the boots completely wear out. 4 Ill-fitting skates You always want your equipment to fit properly. Because when your boots are too big or are the wrong model or make, it can contribute to poor lacing habits as your foot isn’t situated properly within the boot. Consult your skate fitting professional to ensure you are in the correct boot model. 5 Purchasing equipment without a professional skate fitting Boots on the market today, especially high-performance boots, must be heated, shaped, and adjusted to your feet by an authorized skate fitting professional to ensure safety and success on the ice. During these sessions, proper skate lacing education is discussed as well. These are important steps that provide important lacing education and ensure that equipment functions optimally. 6 Overtightened boots that still don’t feel secure Lastly, if you find that you are over-tightening your boots but do not feel secure when you loosen them, try to make small changes by allowing a little more ankle mobility each week. This must be paired with a good off-ice conditioning program that includes ankle strength and flexibility exercises to help you to become stronger, more flexible and less reliant on your equipment to do the job your body should be managing.

FIGURE SKATER FITNESS

IN THE SPOTLIGHT

SPRING 2023

IN THE SPOTLIGHT

THE MINDFUL ARTIST:

GABRIELLA IZZO

The 21-year-old California-born, Skating Club of Boston and 2019 US Junior Champion figure skater, knows what it takes to make jumping, spinning and gliding across the ice look effortless: loads of hard work, a whole lot of heart and a competitive mindset

Photography courtesy of Jimmy Ma

by Adriana Ermter

igure skating is truly a blend of athleticism and aesthetics. You have F to be a top-of-the-line athlete who is doing these ridiculously difficult movements and, yet, you have to make it look easy and graceful. There are not really any other competitive sports that bring out the athletic artistry like skating does. figureskaterfitnessmag.com

FIGURE SKATER FITNESS

IN THE SPOTLIGHT

SPRING 2023

There is really no limit to what every one of us can do. There is no reason that you can’t study and go to school. The opportunities are there for almost everyone, it’s about not being afraid to be uncomfortable and tired. There are going to be moments where you are tired, or want to quit, or want to take the easy way out, but you have to fight through that, because the end goal is incredibly rewarding and fulfilling!

HER STORY

adjustment period, but all in all I have been super happy with the change and have much to attribute to Olga and Alexei.”

What inspired you to become a competitive figure skater?

What do you attribute your growth as a champion skater to?

“My brother was always a hockey player and I would spend a lot of time at the rink. One day I got so bored that I decided to get on the ice. I figure skated recreationally for a while and then, I fully committed once we moved to Boston.”

Why did you move from California to Massachusetts? “My dad’s family is from Boston originally and he had gotten a job out here. The move happened before I even began skating competitively.”

“Why did you change coaches in 2021?” “My former coaches, Mark Mitchell and Peter Johansson, decided to take a step away from coaching competitive elite figure skating, so I contacted Olga Ganicheva and Alexei Letov and they weresuper welcoming, right from the beginning. There was definitely a bit of an 30

“I have always been told since I was young that I have real drive and hunger for what I am doing. Both Olga and Peter (Johansson) always told my mom that if I put something in my head and I wanted it, I would make it happen against all odds. So, for me, the most important thing is the grit and drive on the day in and day out that truly will make anyone a champion.”

What is your favourite figure skating moment to date?

“It was when I was backstage with Olga and Aleksey, last year at nationals, and we realized that I would be on the podium. I just remember Aleksey coming over to me and he clapped me on the back and Olga gave me a big hug and I was just honestly in shock. It is one of those moments that you never truly forget, when something you have worked so hard for finally comes to fruition at exactly the moment you least expect it.”

My goal right now is to keep growing and learning as an athlete and performer. I want to share my emotions with the judges and the audience, while also striking that balance of technical ability. figureskaterfitnessmag.com

FIGURE SKATER FITNESS

IN THE SPOTLIGHT

SPRING 2023

What did it feel like to be a medalist at the US Pewter Medalist in 2022 and the US Junior Champion in 2019?

“There is a certain amount of pressure that comes with being at the elite level in anything. In a way, you have to look at it like a job, one that you really love of course, but a job nonetheless. When you are in this pool of elite athletes, there is a certain level of achievement and excellence that is expected of you, regardless of the circumstances.”

What do you want to do after figure skating? “I want to go into the field of law and particularly federal law enforcement, like the FBI. I want to be able to bring my expertise and balance into the realm of federal politics and truly make a difference with it.”

Will figure skating always be a part of who you are?

“Of course. Anyone who ever skated will always come back home to it in one way or another. Figure skating glides right into your heart and finds a way to stay there.”

HER TRAINING What type of training and drills do you perform on the ice?

“Consistency is key and the more repetitions you can get in any movement, done properly, the more confident you will be. Jumping pass drills, program sections, spin repetitions, choreography run throughs, full run throughs; they all play a part.”

Do you perform specific exercises off-ice?

“Yes. Lots of running, high-intensity cardio drills with sprints, burpees, etc. Altitude room training on the Airdyne bike and treadmill. Pilates and yoga in the morning and evening. Off-ice jumps, twists, lifts, jump rope, rotations and band work.” 32

What is your number one go-to exercise or drill off and on the ice? “Off the ice: Running, as it is super effective, activates all the muscles in the body and is immensely helpful for cardio training. You can do it anywhere and if you put on a good podcast, you’re all set to run for hours. On-ice: Jump drills. Repeating the jump lay out in your program or even one jump for repetition until you get a certain amount done in a row with a positive grade of execution.”

How do you balance training and getting enough rest?

“On top of everything else, I am also a full-time student at Harvard University so it is a bit of a cram, needless to say. In terms of fitting everything in, it is all about balance and prioritizing what is really important at the moment.”

What is your focus during the post season? “My focus in the post season usually revolves around reinvigorating my skating in terms of reminding myself of the core reasons I skate, reflecting on the past season, building new programs with more creativity and pushing myself to grow as an athlete in general.”

How do you maintain your competitive training while also resting?

“Of course the level of intensity will dip a little bit in order for the body to recover, but it is super important to keep moving in some capacity. If you’re not running full programs because your season is over, still running the jumping passes, creating new spins, even just having fun on the ice. Post season is the time to develop your skills for the upcoming season, it’s not about driving yourself into the ground before you’ve even had the chance to lift off again.”

Why did you choose to skate to “Punga” for your short program?

“’Punga’ was a recommendation from my choreographer, Benoit Richaud. It was something exciting and totally different from what I have done in the past, so I decided to give it a go. It was very fast paced and super fun to work through, but also difficult to find those moments to ground myself as well.”

What emotions do you try to convey when you skate to “Memory?”

“This music was a creation by Benoit and Cedric Tour who looked at me as an intellectual (because I study at Harvard) and ran with it to compose something including Virginia Woolf. For me, it was all about losing myself in a happy memory without even realizing. By the end of the program, where it really builds, there is the realization that it is only a memory and I am once again brought back down to reality, almost fighting to remain in the folds of the memory.”

HER GOALS & SELF-IMPROVEMENT How do you communicate with your coaches?

“The most effective way to communicate with my coaches is by simply talking to them. I know that sounds basic, but it can be very daunting. At the end of the day, Olga and Alexei respect me as an athlete and a person and I respect them as my coaches and as people, as well. From this place of mutual respect, we’ve built a relationship in which there is open communication about what I need as a person and what I need to do to reach my goals as an athlete.”

How do you continually improve and achieve your goals?

“There are certain statistical parameters, such as jump counts, new jumps, new spins, higher scores, etc. But in all figureskaterfitnessmag.com

honesty, improving comes with having the confidence that the work I’m putting in is paying off. My hardest element one year becomes my warm-up the next and situations like that. That is how I can tell I’m improving above all.”

How do you self-motivate, during the post season?

“Early in the off season, I always like to sit down with my coaches and come up with a plan and goals for the next season. From there, it is simply reminding myself of those goals and what the steps are that I can take now to achieve those goals.”

How do you balance your pre-law studies at Harvard with your skating schedule?

“It is rather hectic, but it is all about time management and setting priorities in what needs to get done in x amount of time. I have also learned how to be very effective at accomplishing tasks in the allotted time.”

Do your scholastic goals and your skating goals ever intersect?

“I would say they intersect in the way that they are complementary in building and reinforcing the habits of success. In the same way that I study and prepare for an exam, I have to train for a competition. In the same way that I will work on an assignment tirelessly until I’m pleased, I will work on an element until it is up to standard. All in all, the principles of sports and school, especially skating, are not that different, it’s just the applicable tasks that change a bit.”

Why is goal setting a priority for you?

“Goal setting allows me to stay on track and prioritize the tasks I have ahead of me. Without goal setting I would get lost in an aimless sea of to-do lists and unprioritized tasks.” 33

FIGURE SKATER FITNESS

IN THE SPOTLIGHT

SPRING 2023

HER INJURY PREVENTION PLAN

on my training. You have to be well-trained to the point where you can ‘trust your training’ when you show up to competition.”

What training do you participate in to help prevent injury?

How do you emotionally support yourself?

“I go to physical therapy for prevention pliability work every week with deep tissue mobility and alignment checks. As well as muscle recovery with Theragun and lots of stretching.”

Why is flexibility and stretching key to injury prevention? “The more pliable and stretchy your muscles are, the less likely you are to pull them or strain them during exercise and movement. Stretching is one of the best ways to prevent soreness after an intense session or work out. Also, flexibility looks really pretty and impressive on the ice!”

What off-ice training do you participate in for spins and jumps to prevent injury? “Lots of technical breakdowns of jump technique. For spins, it’s all about stretching out those positions and working on balance.”

What precautionary steps do you take with your equipment?

“I always make sure my boots are tied as I like them (not too loose so I don’t twist my ankle). Make sure the blades have all the screws and that they are sharpened to my preference.”

How does proper sleep and rest help you prevent injury?

“Sleep is super important because it gives the body a chance to recover. Think of it like this: your body is an iPhone and sleep is plugging it into the charger. If you never plug it into the charger, it will eventually stop working. You have to charge your phone in the same way you need to recharge your body with sleep so it can perform optimally. Unfortunately, we can’t just buy the new model with our bodies like we do with iPhones, so we have to take even better care of them.”

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

“Challenges are part of the sport, probably the main part of the sport. Without the challenges, figure skating wouldn’t be fun for us as the athletes or for the audience. To deal with those challenges, I like to think of my training and rely 34

“I like to play with my cat Turbo. Lots of reading, podcast listening and walking outside.”

What types of supported mental training do you participate in?

“Sports Psychology and Therapy as needed be: Things are going to happen to you in life, good and bad, and the best way to help yourself is to make sure that you are equipped to deal with those situations in a healthy and constructive way.”

Do you have any mental strength tips?

MORE ABOUT GABRIELLA…

“The main thing for me is relying on those around me, whether they are my training mates or my coaches. I reach out for support when I need it.”

The solo-skater is now going to be a Pairs skater! Age she started skating: 11 years Nickname: Gabbie. “Benoit calls me the “Energizer Bunny.”.Kids at the rink call me “Gizzo.” Aleksey sometimes calls me “Izzi Easy” (a play on my last name) ,when I apparently make something of the ice look easy.” Sibling: older brother David Pet: Her one-year-old cat, Turbo (see picture on page 33) All-time favourite short program: “Summertime” program with Renee Olstead singing. “It was fun and swanky and I always performed it well. It also was the program with my favorite dress and I won juniors with it!” Favourite element: The layback spin. “It requires both strength and flexibility and it looks so pretty on the ice.” Element that took the longest to perfect: Consistent Triples. “It is not only physical, there is also a bit of a mind game associated with it. Right now, as I transition to pairs, twist is also proving to be rather difficult.” Number of years to master a quadruple jump: “I never did….haha!” Best skill: “My power across the ice.” Favourite flexibility stretch: Splits. “They’re the most effective, can’t beat them, can do them anywhere, even when I’m doing homework.” Best ice rink: The Skating Club of Boston. “The facility is beautiful, state of the art and has everything we need under one roof.” Social media: Instagram @miss.gabbiee “It’s the only one I have.” Word that best describes her: “Spirited.”

HER NUTRITION What is your favourite post season meal?

“I love a good almond milk latte with honey. During the season, I try to stay away from lattes as they make me feel lethargic, but this sweet treat is so nice, especially when it’s cold outside.”

What is the best food for your muscle recovery?

“Protein is the best macro for recovery and as a vegan that can sometimes be hard, but a good homemade protein shake is always an easy and clean way to go.”

Do you have any nutrition advice you can share?

“Don’t be afraid to ask questions and talk about nutrition! The earlier you get the proper information and can implement the best habits, the better you will feel and fuel.”

How much water do you drink at practice, at home or at school? “When I drink water, I always try to get an electrolyte hit with Biosteel Sports Hydration powder in it so that I am hydrating, as well. I would say I tend to drink more when I am not on the ice just out of personal preference, but I definitely make up for it after.” figureskaterfitnessmag.com

FIGURE SKATER FITNESS

TRAIN THE MIND

SPRING 2023

TRAIN THE MIND

Reflection for Connection How to review your past accomplishments to plan for your future challenges

CONNECT WITH YOUR TEAM

REWATCH YOUR PERFORMANCE

REVIEW YOUR GOALS

Book a time to meet with your coach and the other professionals who support you. Your team can include: mental trainer, physiotherapist, fitness trainer, choreographer, parents, etc. Come together in-person or online and discuss your season while it is still fresh in your mind. Look at each competition, the pre-competition preparation, and evaluate the results. If you work with a mental trainer, you will have records of the precompetition plan, how well it was executed, your consistency in training, the goals you set and if you achieved them, and the factors that contributed both positively and negatively to your performance. This is great data to analyze before moving forward.

Not every athlete enjoys watching the recording of their performances, however, the benefits far outweigh the minimal discomfort you may experience in the moment. The performance may feel different than it looks, especially when it comes to speed and expression. Review these videos as objectively as you can. Compare them to your report cards and assess how you would have scored yourself as a judge. There is so much you can learn from each competition. Ideally you are rewatching the recording directly after you compete, so you can take what you have learned and apply it to your next competition. If you were not already doing that, make this part of next season’s plan. This will be a review of what you have already learned and will only further reinforce those lessons.

There are many different kinds of goals you can set throughout your season. I encourage developing the habit of setting weekly practice goals that lead to realistic, achievable performance goals for competition.

RECOGNIZE YOUR ACCOMPLISHMENTS One of the biggest mistakes athletes make is not celebrating their accomplishments before moving onto the next set of goals. To stay motivated you must reward your achievements and give yourself a pat on the back. This will continue to build your internal motivation as you chase bigger and bigger goals. Through your self-reflection, you will celebrate your wins, become more aware of the areas that need attention, brainstorm ideas for next season, dream about what is possible and create a plan of action to execute that dream.

by Rebekah Dixon

s the competitive season comes to an end and you move into the off season it is very important to reflect on your performances. Self-reflection is spending time highlighting the progress you made, the goals you accomplished and the areas you still need to work on. Sometimes it 36

Then evaluate the performance goals the week after competition while the performance is still fresh in your mind. Once the season is complete, review those goals to see which were achieved and which are still a work in progress.

SEVEN EASY WAYS TO CELEBRATE YOUR ACHIEVEMENTS 1

Set small goals on the way to the big goal

2 Make note of each micro-win 3 Make note of each micro-win 4 Make note of each micro-win 5 Make note of each micro-win 6 Make note of each micro-win

is easier to focus on the things you didn’t achieve. That is why it is helpful to sit with your coach or a mental trainer, as they will provide a more objective opinion. This process will help you close the chapter on your season and set you up for success in the future.

7 Make note of each micro-win

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FIGURE SKATER FITNESS

NUTRITION INSIDER

SPRING 2023

NUTRITION INSIDER

Drink: Water, electrolyte beverages. How they work: When we exercise, we lose fluids through sweat, which can lead to dehydration if not replenished. Athletic beverages that contain electrolytes, such as sodium and potassium, help to replace the fluids and electrolytes lost through sweating and improve athletic performance. When and how much: Sip water throughout the day for optimal absorption. Drink 1-2 glasses of water in the hour before and after exercise and bring along a water bottle to use during the activity. For moderate to intense exercise that lasts longer than an hour, your body will benefit from a sports drink that includes carbohydrates and electrolytes.

SOLUBLE SOLUTIONS Four Ways to drink up for a healthier body

TO SUPPORT HYDRATION

TO REPAIR MUSCLES

Drink: protein-rich smoothies, chocolate milk, chocolate soy milk. How they work: Protein-rich smoothies, plant beverages and dairy support muscle repair through their high protein content. Protein is an essential nutrient for building and repairing muscle tissue. Athletic drinks like chocolate milk contain whey protein and are quickly and easily absorbed by the body to provide muscles with the protein it needs for repair and growth. When and how much: For best results, drink protein-rich beverages immediately after exercise when muscle protein synthesis is highly stimulated. Don’t fret if you do not have the chance to eat right after practice- while muscle protein synthesis is most significant right after activity; it continues to be increased for 24-36 hours after exercise.

TO AID WITH INJURY RECOVERY

Drink: supplemented beverages and nutrient shots How they work: Many athletes reach for beverages to aid in injury recovery, like those that contain glucosamine and chondroitin, which may support joint health and mobility. Others may opt for drinks that include anti-inflammatory compounds like ginger, turmeric, and omega-3 fatty acids to help to reduce inflammation and speed up the healing process. The best evidence supports collagen-containing beverages in the hour before exercise to support joint and connective tissue healing. When and how much: when choosing beverages to help enhance injury recovery, know that while these factors show promise for supporting healing, more research is needed.

by Ashley Leone

he post-season is a welcome break for figure skaters who have spent their fall and winter in competition. Take the opportunity during this pause to evaluate your nutrition regime and consider what you do well and how you can improve your diet. For many of us, adequate hydration is top of

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the list. Here we look at when to replenish with water and when other athletic beverages may be warranted. Sports beverages are specially formulated for various benefits, including hydration, muscle repair, injury recovery, and immunity support.

TO SUPPORT IMMUNITY

Drink: supplemented beverages and nutrient shots How they work: Nothing beats good nutrition, sleep, and water to support a healthy immune system. Supplefigureskaterfitnessmag.com

mented sparkling and flat water, electrolyte drinks, and sugary beverages are available that are formulated with immune-boosting ingredients such as vitamins C and E, beta-carotene, and zinc. These nutrients can help support the immune system and protect the body against infections and illnesses. However, supplements are not required as it is simple to obtain these nutrients from food. When and how much: Choose these beverages in moderation. Consider any other supplements you take so you do not overdo them. Excess zinc, for example, can interfere with the absorption of iron and copper (essential nutrients that enhance athletic performance). It is difficult to get an excess of vitamins and minerals from food (i.e. micronutrients). It is easy to get too many micronutrients from supplements. Limit supplemented drinks to once a day.

HYDRATING FACTS ater is the best beverage for athletes. However, W sports-focused beverages can also be a valuable tool for athletes and active individuals. For example, milk, smoothies and specially formulated drinks can provide various benefits to support muscle repair, hydration, injury recovery, and immunity. Follow a food-first approach, and replenish with fluids that help the specific goals of your exercise session or recovery.

7 BENEFITS OF DRINKING WATER 1 Hydration hen it comes to crushing your thirst, good old H2O is W tops- it’s cheap, calorie-free, and essential for hydration. 2 Improves performance Dehydration of as little as 2% of body weight can affect your performance. And sweat losses of 5% of body weight can reduce work capacity by 30%. 3 Cognition and reaction time Keep your mental game strong and your skills on point by staying hydrated. 4 Regulates body temperature In hot weather, dehydration impairs the body’s ability to lose heat through sweating and blood flow to the skin. Drinking enough water keeps you cooler. 5 Lubricates joints Water is an integral part of the synovial fluid that lubricates the joints. Adequate hydration supports good joint health. 6 Helps maintain blood pressure Water makes up 90% of blood and staying hydrated supports good blood volume and blood pressure. 7 Flushes wastes and improves bowel regularity Drink water to support a good urine volume for flushing waste. Water also helps fibre work in your gut and promotes good bowel regularity.

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FIGURE SKATER FITNESS

STYLE

SPRING 2023

STYLE

Worth the Weight All it takes to have six great body and mind health benefits is a blanket by the experts at Hush.ca

e love getting cozy on the couch almost as much as we appreciate a super deep sleep. (All with our cats, of course!) Yet, when our mind is twirling around and around like a hamster’s wheel or when our body is so tired and sore it twitches, it can be hard to get settled in front of the television for movie night and then, later, to fall asleep once the credits roll. Factor in months-worth of skating drills, land workouts and actual competitions, and it can feel impossible to turn our brains and bodies off so that we can rest and recuperate properly during the post season. According to the experts at the Sleep Foundation, this is when it’s time pull out a weighted blanket. Comparable to a really good hug from someone we trust and love or how 40

we imagine babies must feel when they’re securely swaddled, these blankets are currently the rage. They add just the right amount of pressure that feels both comforting and soothing when they’re draped over top of you. Plus, they’re specially crafted by companies, like Hush Canada, who design their duvet, knit and throw-style blankets (from $169 each) with non-toxic, heat-dissipating and perfectly silent glass sand to create the feel-good weight, which typically varies from five to 20 lbs, depending on the blanket. They’re made to last too, often with extra soft, environmentally and sustainable materials. And the best part, aside from some solid zzzs, are the six health benefits they provide. Keep reading to learn more.

HEALTH BENEFIT:

Promotes deep sleep

Relieves anxiety symptoms

Lowers your stress response

I n Canada, 25per cent of adults across the nation claim they have trouble falling asleep or staying asleep majority of the time. However, weighted blankets can combat the struggles of insufficient sleep similarly to the way they help anxiety, by calming the heart rate to ensure you fall into a deep sleep. Plus, they use deep pressure stimulation which increases levels of melatonin, known as the sleep hormone.

Anxiety is one of the many common mental health disorders—in fact, approximately 275 million people around the world suffer from anxiety. Some of the symptoms including a fast heart rate of quick breathing can be relieved with a weighted blanked, as it puts the autonomic nervous system into rest mode and promotes feelings of relaxation.

There are many health

HEALTH BENEFIT:

Eases pain

Decreases cortisol levels

Boosts your mood

lmost 8 million Canadians A live with chronic pain, including headaches and back pain. However, research has shown that sleeping with a weighted blanket can reduce pain; a recent study of 94 chronic pain patients discovered that the gentle pressure from a 15-lb weighted blanket eased their symptoms.

Cortisol, the stress hormone, has been linked to many health issues, including heart disease, weight gain and high blood sugar, so it’s important to keep the levels low when you can, which is possible with a weighted blanket. Studies have found that deep pressure can lower our cortisol levels and increase serotonin production.

In addition to the benefits of improving mental stress and easing pain, weighted blankets can act as a mood booster. Due to the pressure of the weighted blanket, the production of oxytocin increases, which is a feel-good hormone and combined with the decrease in cortisol, this works to improve your overall mood.

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problems that can occur from an overactive sympathetic nervous system, which triggers our fight or flight response, such as obesity and kidney disease. The deep pressure stimulation works to calm nerves and lowers the physiological stress levels.

FIGURE SKATER FITNESS

SPRING 2023

SKATERS CORNER

Chris Conte

Spring Stretch Breaks It’s easy to get into the habit of sitting at your desk doing homework and laying on the couch watching Netflix during the off season. Here’s what sports and performance psychology Ph.D. Dr. Haley Perlus recommends you can do to get moving and prevent a post season slump—all while rejuvenating

FOR YOUR: NECK AND SHOULDERS R oll your chair away from your desk. Starting with your head facing forward, using your hand, gently stretch your head and neck to the left and right. P ractice this simple de-stressing technique: take a deep breath and shrug your shoulders as high as you can, and gently lower them, while breathing out deeply.

FOR YOUR: HAND AND FOREARMS C ontinuous typing can lead to stress injuries such as carpal tunnel syndrome. Help reduce the chances of an injury by giving your hands and fingers a break. R oll back from your desk and allow your hands to fall at your sides. Roll your wrists in a clockwise and counterclockwise direction. Shake them out to relieve any tension. S tretch your forearms by flexing your palms towards your arms, gently increasing the stretch with your other hand. Then, extend your palm away from your arm, using your other hand to stretch the top of your hand towards your forearm.

FOR YOUR: BACK S itting for long periods at a time is unnatural and can create pressure, especially in the lower back region. 42

Haley recommends standing and walking as often as possible. When standing, do a simple back stretch by bending at the waist and letting your arms lower towards the ground. Try to release all tension in your back and slowly “roll up,” one vertebra at a time. Improve your range of motion by doing gentle torso twists, rotating your trunk several times to help loosen up.

FOR YOUR: LEGS Walking around the block can help improve circulation and wake up tired legs. Try simple leg stretches such as calf raises, quad stretches and hamstring stretches. If you feel yourself getting drowsy, try leg lifts: from a sitting position, raise your foot 3-4 inches off the ground and hold it. Repeat on the other side.

FOR YOUR: WHOLE BODY Sit quietly indoors or outdoors and let your mind wander. Music can be soothing and help relieve stress during tense situations. Find your favourite song and let yourself smile – you will be surprised how much stress this can relieve.

Paul Wylie

Signe Ronka

Improve posture, balance and strengthen your core.

SPINNER

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