A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING
VOLUME 6
ISSUE 2
SPRING 2020
PLUS!
INJURY PREVENTION
THREE SKATE MOMS SHARE THEIR INSIGHT
Well heeled: everything you need to know to prevent heel pain
CREATIVE
VEGGIE DISHES
FLEXAFIT WORKOUT
GROW YOUR GRATITUDE
Core Training & Recovery
KIMMY REPOND Our eyes are focused on this picture perfect, up-and-coming, 13-year-old Junior competitor from Switzerland
www.figureskaterfitnessmag.com
EDITOR’S LETTER
Letter From the Editor www.edeaskates.com
JUMP HIGHER PERFORM LONGER
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 Riley Allison Christian Bonin Rebekah Dixon Hope Gaston Patti Larkin Ashley Leone Jacob Marsh David Merson Tim Silvester
Dear Skaters, I hope that you and your families remain well. As we all do our part to prevent the spread of COVID-19, we are facing experiences most of us have never imagined before. So we ’re here to support and inspire you. Cooking creatively is on this issue’s must-do list with four mouth watering vegetarian meals that’ll have your taste buds singing. We’re also adding a little extra joy into your life through a combination of fun and beneficial workouts like aqua Zumba, rope yoga and core isometrics. We’ll even show you how jumping around on a trampolines can improve your stamina, while putting a big smile on your face. And as always, we have a solid Flexafit Insider Workout section you won’t want to miss out on. Our cover girl this season is none other than 13-year-old Kimmy Repond from Switzerland. Skating since she was just four and a half years old, Kimmy is not only picture perfect, she won gold at the Rooster Cup in France in 2017 and is set to compete as a Junior this upcoming year. But as we know, Kimmy didn’t achieve this success on her own. Behind every skater young, competitive and retired is a supportive parent sitting in the stands, packing countless lunches, dinners and snacks, acting as a chauffeur and cheering with abandon during performances. In honour of these selfless individuals we’ve including some skate mom insight from Kimmy’s mom Claudia Repond, MJ Couteau and Angela Ronka to inspire—all in time for Mother’s Day. For those of you on social media and online, come and join our Flexafit workouts. Not only will they be fun and get your sweat on, they’ll also help you stay and feel connected. We understand the importance of your figure skating family, so please stay in touch. We’re all in this together. See you on social @figureskaterfitness.
ADD NOENE UNDERSOLE TO YOUR BOOTS Minimize impact Reduce chatter Increase power
Sincerely,
Signe Visit us at www.figureskaterfitnessmag.com
Photography by Christian Bonin
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
SPRING 2020
Table of Contents
SINGLE SKATERS ADULT SKATERS SYNCHRO SKATERS ICE DANCERS
JUNE 18-23, 2020
ON THE COVER
Kimmy Repond, photography courtesy of Kimmy Repond
PAGE 3 PAGE 4
Masthead & Editor’s Letter Table of Contents
PAGE 6
THE IT LIST
PAGE 9
Five Fun Fitness Options Core Care
PAGE 14
FLEXAFIT WORKOUT
CORE TRAINING & RECOVERY
PAGE 27
INJURY PREVENTION
PAGE 32
Well Heeled Rest, Relax, Recover
IN THE SPOTLIGHT
Model Athlete. Thirteen-year-old Kimmy Repond is all about figure skating, Instagram and living her best life PAGE 36 PLUS! Skate Moms
PAGE 41
TRAIN THE MIND
Grow Your Gratitude
PAGE 44
NUTRITION INSIDER
Creative Cooking
PAGE 49
STYLE
PAGE 50
Seven Ways to Shine Bright Like a Diamond
PAGE 52
SKATERS CORNER
Skating. It Prepared Us For Life
4
ROVANIEMI, FINLAND
FESTIVAL HIGHLIGHTS
FITNESS INSIDER
PAGE 10 PAGE 12
PAGE 28 PAGE 30
Santasport OlympicTraining Centre
FLEXAFIT® Founder Canadian National Medalist
• Enjoying midsummer • 10 on-ice training sessions • 7 off-ice training sessions • Exciting and fun activities under the midnight sun • Visiting Santa Claus at the Arctic Circle
festival bonfire under the midnight sun
Junior World Team Member Junior Grand Prix Finalist
• Outdoor training & beautiful arctic summer nature trails • Activity Park
SIGN E RON KA (C A N )
• Accommodation, meals, skating rinks, off-ice training all under the same roof at Santasport Centre
3-time European Medalist
A KIIR PI KO R ) (FIN
TO REGISTER
5-time National Champion
santasport.fi/en/ AMF2020
FIGURE SKATER FITNESS
THE IT LIST
SPRING 2020
SAY IT I think fearless is having fears but jumping anyways. — Taylor Swift
How has Flexafit made you a better athlete?
India Maclare, 13yrs Central Gauteng Figureskating Club, Johannesburg, South Africa
'It has made me physically and mental y fit and has pushed me beyond my limits. This helps me get through my program. Favorite workout song?
I can work out to any music My proudest moment…
Key words you say before competition to stay calm:
Was when I became a National Figureskater and qualified to skate overseas to represent South Africa. I beat my last score and I came first in my free program at Gauteng Inter Provincial.
READ IT Want a little extra guidance in gaining a healthy mindset, reimagining your goals and getting the most out of your time on the ice and in the gym? Author and PhD Jim Afremow’s book The Young Champion’s Mind is written specifically for teen athletes. Chock full of helpful tips and insight this easy read makes figure skating fun and rewarding through the good times and the challenges. From $10, available online at www.amazon.ca
I can, I will, I believe in myself and I trust myself. Then, I remind myself by saying, height, speed and rotation. Favorite snack:
Banana Who is your skating idol?
The most challenging move…
Alysa Lou
Is a double axel because it's the only jump in figure skating where you jump forwards.
Favourite off-ice exercise
HAVE FUN WITH IT
that helps with skating:
The exercise where I jump, rotate and land on one leg.
BITE Beauty, Power Move Creamy Matte Lip Crayon Get colourful this season by having some fun with a creamy, matte and bold lip hue in rose pink Tatin, electric coral Stinger or rich orchid Açaí Smash. Not your match? No problem, the Canadian beauty company has 17 more clean, vegan, cruelty, lanolin and gluten-free shades to choose from. $24 each, available online at www.bitebeauty.com
Photography courtesy of India Maclare
THE IT LIST Where we bring you top figure skating events, quote-worthy statements, must-have items and so much more…
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PLAN IT All local, national and international skating events are being postponed until COVID-19 has been resolved. Please check your national and international figure skating websites, along with Flexafit.com to stay up to date on upcoming event schedules.
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WE TRAIN ATHLETES AROUND THE WORLD Jump high, spin low, skate fast and show off your flexibility by training with FLEXAFIT; our sport specific off-ice conditioning program.
REACH NEW HEIGHTS WITH FLEXAFIT
Off-ice Jumps
Higher Jumps
Strength & Conditioning
Well Rounded Athlete
Endurance
Injury Prevention
Speed
Improved Flexibility
Fast Twitch
Strong & Confident Skater
FITNESS
Vertical Jump
INSIDER
Agility Functional Core Flexibility
INQUIRE TODAY
ONLINE PERSONAL TRAINING WITH FLEXAFIT CERTIFIED TRAINER
| online@flexafit.com
Photograph courtesy of Kimmy Repond
Power
Ready for a break in your regular training routine? Follow our fitness experts’ advice and have a little fun by trying your hand at some alternative workouts, such as rope yoga, aqua Zumba and five must-try core exercises. They’re sure to put a smile on your face! figureskaterfitnessmag.com
FIGURE SKATER FITNESS
FITNESS INSIDER
SPRING 2020
1 Vinyasa Flow Yoga This popular form of yoga uses a quicker pace between poses and combines fluid movements with flexibility. It will get your heart rate up and your muscles working as you move through the various flow sequences. THE BENEFITS: As an off-season alternative that it is very different from your training on the ice, it will help you to maintain your strength and flexibility while relaxing your mind. If you’ve never tried yoga before, Vinyasa Flow is an ideal place to start as it provides excellent body aware-
2 Rope Wall Yoga Based on traditional yoga, this form of the mind, body and soul connection combines a wall, straps and harnesses to assist with balance, enhance poses and enables you to hang upside down. THE BENEFITS: You will be able to perform more poses, complete deeper stretches and work muscles you rarely use via the straps and harness, plus you get to hang upside down and the transitions involved are challenging and fun. Considering flexibility is an essential element in figure skating,
3 SoulCycle This spin class includes great music, often with fun themes, choreography and strength exercises—all done on a stationary bike in a room that smells like grapefruit. SoulCycle is a growing phenomenon that started in New York City and while predominantly based in the U.S. and Canada, it is definitely expanding. THE BENEFITS: More than just a workout, the instructors encourage participants to live their best lives, tap into
FIVE FUN
FITNESS OPTIONS Take a playful approach with your workout routine this season by Tim Silvester
T
raining has been hard, the competitions tough and you still have bruises from those big spills on the ice. It’s time to relax, take a break from your normal routine and try alternative ways to work
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out. After all, change is as good as rest so it’s key to move your body and challenge your brain in different ways. Here are five alternative and fun-filled exercises that will keep you in shape, while rejuvenating your love of training.
4 Bari Workouts A full body workout that combines dance, trampoline and sculpting exercises. Together, these three elements create a complete, low-impact, high-energy workout that varies with each class. THE BENEFITS: It’s a great for skaters, as you’ll work hard, keep up your fitness and still get the recovery your body needs without putting strain on your body.
5 Aqua Zumba If you really want to create a splash during your off-season then Aqua Zumba might just be for you. It is a low impact and fun workout that anyone can do. Plus, it’s completely different from any form of land-based training and will be a nice switch from your regular routine. This Latin flavoured splash fest incorporates classic dance moves, such as the cha-cha, salsa and mambo, although they are performed a little slower and in a more figureskaterfitnessmag.com
ness. As you move through the poses, you will gain better understanding with how your body flows from one position to another on the ice. WHAT YOU’LL NEED: Yoga in its many forms doesn’t require much in the way of kit and equipment. All you’ll need are clothes that you can move easily in, a mat and an open mind. Most yoga studios provide mats for participants should you not have your own. BONUS: You will learn how to do a drishti, a type of gaze to perform with each pose to assist with the meditation process.
being able to hit the deep stretch poses using the straps and harness is going to elevate your abilities on the ice. Combine this with the meditative and relaxing aspects of yoga and you will feel calm and confident at the end of each session. WHAT YOU’LL NEED: The yoga studio will provide the ropes, straps and harness. Simply wear fitted and comfortable workout clothing you can move easily in and that won’t fall down once you’re in an inverted pose. BONUS: Bat pose, where you do hang upside down just like a bat, lengthens, strengths and stretches your spine.
their feelings and have gratitude for each day. It’s also a great way to work directly on your cardio and strength training simultaneously. WHAT YOU’LL NEED: Just your workout gear and a couple of bucks to rent the cycling shoes. The studios will provide the rest, including a fresh towel and shampoo and soap in the showers. BONUS: SoulCycle instructors call their classes a cardio party, because they are so much fun and hard work at the same time.
WHAT YOU’LL NEED: You’ll sweat and jump a lot, so make sure your clothing is sweat wicking and fitted. Along with enthusiastic trainers and the equipment, Bari workouts also provide water and a small towel for your comfort. BONUS: Bari is named after a Venezuelan indigenous tribe and Alexandra Bonetti, that the creator of the workouts is actually from Venezuela.
exaggerated way due to the resistance from the water. THE BENEFITS: Low resistance and dance orientated, your body will appreciate the low impact while the dance vibes will give you the cardio you need. Plus, you don’t have to be a dancer or even know how to dance to participate. WHAT YOU’LL NEED: A one-piece swimsuit you can jump and dance around in without the worry of flashing your dance/swim mates. BONUS: Aqua Zumba is for everyone, so even your non figure skating friends will enjoy it. 11
FIGURE SKATER FITNESS
FITNESS INSIDER
SPRING 2020
2. OBLIQUE TWIST This move is great for activating those upper body muscles. Working out your shoulders, chest, core and obliques will give you a more powerful and toned mid-section. HOW TO DO IT: Begin by lying flat on your back with your knees bent and feet flat on the ground Place a small medicine ball between your palms and fully extend your arms Crunch and twist to your left Squeeze the small medicine ball between your palms while engaging your abs Repeat on the opposite side
3. BICYCLE CRUNCH By giving an isometric upgrade to this classic ab workout, you’ll gain more control over your core and get a stretch in at the same time. HOW TO DO IT: Place a Bosu pod or Activ5 on the inside of your right thigh, right above the knee Lean forward, and place your left elbow on top of the Bosu pod or Activ5 Contract your abs as you press down Keep your chin tucked and your right arm relaxed to the side Repeat on opposite side
CORE CARE Five easy DIY isometric core exercises you can do in 25 minutes to keep your core strong all season long by Hope Gaston
Whether you’re skating, working out, stretching, playing sports, pushing a shopping cart or even just sitting and watching a movie, your core is always there to support you. No matter your level of fitness expertise, strengthening your abs is key. From bringing balance to your body, to preventing injury and improving posture, the core does it all. The best workouts for core strength target not just your 12
abs, but everything from your shoulders to your obliques. And remember, when it comes to building core strength– form is key. Even if you’re doing double digits numbers of crunches or plank holds a day, you can still easily strain or pull a muscle if you’re not using proper form. That’s why isometrics is a perfect match for core work, because holding one position for a length of time engages the
4. SIDE BEND PRESS correct muscles without the added strain. Add these five core-crushing, exercises into your daily routine at home or at the gym to make sure you’re in tip-top shape when you hit the ice.
1. BOAT POSE If you want a killer core exercise without going to the gym, look no further. This move not only works your abs, but also strengthens your obliques and hip flexors. HOW TO DO IT: Begin seated on the ground or on a large Bosu balance trainer with your knees bent, hip-width apart Place a small foam roller across your waist Extend your arms out in front of you Slightly lean back, keeping your back straight, chest open, and core tight Squeeze your core, while keeping the foam roller in place If the foam roller shifts or rolls during the exercise, repeat until you can keep it stable figureskaterfitnessmag.com
This move is so simple it can be done anywhere, but is powerful enough to bring serious results. By incorporating your obliques, triceps and abs, this exercise will increase core stability and full-body strength. HOW TO DO IT: Place the Activ5 on a desk or table in front of your left arm Place your left palm on the Activ5 Bend sideways, slightly to the left Press the Activ5 as you squeeze your oblique muscles Repeat on opposite side Core exercises are a necessary addition to any workout regimen, whether you’re in the off-season or in full-on competitive mode. A strong core is what will keep you upright, help you hold an inverted position, enable you to spin without falling and give you the good posture you need on the ice. Supplementing your classic ab workouts with isometrics can give you an extra boost of strength and helps build your endurance over time.
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FITNESS INSIDER WORKOUTS
CORE EXERCISES
Flexafit Workout & Recovery Exercises 1
Sit Up with Weight
Taylor Lehman, 10 years Port Perry Skating Club
Photography by Christian Bonin
Taylor is coached by Vyvan Coxworth, Jessie Mercer, Arlene Matthews and Troy Hockley and competes at level Star 3. In addition to off-ice training, Taylor loves to keep fit by participating in Kids Yoga classes. Her favourite skaters are Meagan Duhamel and Gabby Daleman.
Jordyn Lehman, 12 years Port Perry Skating and Whitby Figure Skating Clubs Jordyn competes at the PreJuvenileU13 level and is coached by Anna Forder, Anne Powers, Cindy Barclay-Hubert and Ryan Gibbons. Jordyn loves her Flexafit coach Emily. Her favourite part of the class is performing jumps. Jordyn’s favourite skaters are Gabby Daleman and Stephen Gogolev.
Post-Season is all about less intensity and recovery. Skaters typically don’t have much time off during the year, which is why it is so important to tailor off-ice programming to the season of training to avoid over-training and injuries. It is important to build in recovery exercises into the post-season training plan.
Start by lying down with an appropriate weight overhead. Always keep eye contact with the weight throughout the whole exercise. Start the sit up with the weight overhead until the top of the sit up. The end position should be on the sit bones and the back extended straight. Curl back down one vertebrae at a time keeping the weight above the head.
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2
Repeat 10-12 times each side for 3-4 sets.
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This issue, we focus on core muscle strength as well as various exercises for using the foam roller for recovery. figureskaterfitnessmag.com
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FIGURE SKATER FITNESS
FITNESS INSIDER WORKOUTS
SPRING 2020
1
1
2
Side Plank Arm Curl Under
Knee Bend Crunch Lying on the back place the exercise ball between the feet. Crunch up with the shoulder blades off the ground. Staying in the crunched position, lower the ball to the ground and back up.
Start in a side plank. Either using a weight or no weight, curl the top arm under the hip and back up to the ceiling, keeping the elbow as straight as possible. 2
Repeat 12-15 reps for 3-4 sets.
Repeat 15 reps for 3-4 sets.
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FIGURE SKATER FITNESS
FITNESS INSIDER WORKOUTS
SPRING 2020
2
Reverse Plank Leg Raises Start in a reverse plank position. Lift one leg straight to the ceiling and then out to the side, keeping the hips aligned. Without touching the foot down
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Repeat for 15 reps for 3-4 sets.
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FIGURE SKATER FITNESS
FITNESS INSIDER WORKOUTS
SPRING 2020
FOAM ROLLER EXERCISES
1
Gluttes Sit on the foam roller on a slight angle to roll out the gluttes. Roll all the way up to the hip and then back down. Move around to feel where the pain points are.
Chest Lie on the foam roller with a neutral spine, bending the knees and feet on the ground to maintain good posture. Start by bending the elbows at 90 degrees, and slowly extending them to a straight position. Let the hands touch the ground if you can for a deeper chest stretch.
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FIGURE SKATER FITNESS
FITNESS INSIDER WORKOUTS
SPRING 2020
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Calves
Foot stretch
Place the bottom of the calf muscle on the foam roller. Using your body weight, roll back and forth in various angles to target muscle fibres around the calf.
Starting on your knees, place the top of your foot on the foam roller and slowly lean back. For a deeper stretch, try to sit between your feet.
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FIGURE SKATER FITNESS
FITNESS INSIDER WORKOUTS
SPRING 2020
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Quads
Hamstrings
Lying face down, place the quads on the foam roller and start rolling back and forth slowly. Change the angle to lean more on one side than the other, switching angles to get various areas of the muscle fibres.
Place one hamstring on the foam roller and slowly roll back and forth placing the other foot on the ground. Change the angles of rolling to target various muscle fibres and then switch legs.
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_____________
Available for sale online flexafit.com
10% off with coupon code PLAN10 POWERED BY
INJURY
_____________
PREVENTION
Now is the time to unwind. You’ve had a good season, skated hard, performed well and can relax and take the time your body needs to rest and recover. So while you’re doing that, take a moment to check out what our experts have to say about healing and preventing future strained muscles, sore heels, general fatigue and so much more. figureskaterfitnessmag.com
FIGURE SKATER FITNESS
INJURY PREVENTION
SPRING 2020
SEVER’S DISEASE Unlike adults who suffer from plantar fasciitis, children and young athletes can also develop a painful heel condition called calcaneal apophysitis, otherwise known as Sever’s Disease. Although Sever’s Disease isn’t actually a disease, it is a form of tendonitis that can occur when the Achilles tendon is excessively pulling on the growth plate at the bottom of the calcaneus (heel) where the tendon attaches to the heel. Because growing children and adolescents do not have fully developed foot bones the extra strain from the Achilles tendon on the heel creates this problem. Children who develop Sever’s Disease will often limp and typically, the symptoms don’t improve throughout the day. Growth spurts resulting in tight calf muscles that get overworked while playing sports are the main cause of this type of heel condition.
TREATMENT
Well HEELED What every figure skater needs to know about plantar fasciitis and Sever’s disease by Patti Larkin, C.O. (R), C. Ped.
E
xperiencing a stabbing pain in the bottom of your heel or maybe even both of your heels and you don’t know what’s causing it? It hurts, it’s interrupting your training, it’s keeping you off the ice and you just want to know what’s going on.
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PLANTAR FASCIITIS Chances are, you may have plantar fasciitis. While there may be a number of reasons you’ve developed heel pain, such as bursitis, fractures and Achilles tendonitis, the most common cause of heel pain in adults and teenagers is plantar fasciitis. This painful inflammatory condition
occurs on the bottom of your heel and is caused by a tear or rupture of the strong fibrous tissue that supports the arch of your foot that attaches to the heel and insert on the toes. It often feels like a jabbing pain right on your heel and may be the most painful in the mornings when you get up out of bed. At times, the pain can subside during the day, but it will generally worsen again after periods of rest and inactivity. Although plantar fasciitis is most common in aging adults, athletic teens and active adults, especially those who run are very prone to this condition. Working out with an existing injury, wearing shoes that lack good support and poor foot and body mechanics are major contributing factors in developing plantar fasciitis. Pieter de Smidt, P.T., D.P.T., from Reset Wellness in Houston states, “as a physical therapist, it’s most important to determine the cause of the heel pain. Often pain in the heel and foot area can be caused by problems elsewhere in the leg, or even the opposite leg. Lack of mobility of the ankle, stability of the knee or mobility of the hip can create issues that lead to heel pain. Lack of proper flexibility or strength are other reasons why people develop heel pain.” figureskaterfitnessmag.com
Consult a physician to ensure the correct diagnosis. Other medical problems like fractures may share the same symptoms, but the treatment protocol can be vastly different. Also, identifying the problem early on will most likely reduce the rehabilitation time and may limit any loss of skating time. For both plantar fasciitis and Sever’s Disease, reducing or discontinuing any activities that aggravate the heel long enough for the pain and inflammation to subside is the first step towards healing. Icing the affected areas and elevating the foot along with using anti-inflammatory drugs, such as ibuprofen, can help control pain and reduce inflammation. For severe pain from plantar fasciitis, your physician may even suggest steroid injections Physical therapy complete with a comprehensive body assessment and a DIY stretching program is almost always prescribed for both conditions. Heel lifts or foot orthotics may be prescribed to limit unwanted motion of the foot and to help promote healing. However, those diagnosed with short heel cords as in those with Sever’s Disease should only use heel lifts for a temporary period of time to reduce pain. Heel lifts worn for an extended period of time could further shorten an already short heel cord and further exacerbate the problem.
PREVENTION Training with a certified personal trainer or a physical therapist will ensure that your body mechanics are optimal and that your occurrence of injury is greatly reduced. Stretching every day can also help with heel pain from occurring. You’ll also want to check your footwear. Do your shoes provide good support? Are they the right size and style for you? Visit a qualified athletic shoe professional to be properly measured for the right footwear. Adding foot orthotics to your shoes for additional support may reduce your risk of heel pain, especially when you are off-ice training. And lastly, maintain a healthy weight and monitor all sports activities to make sure you are not over-training. 29
FIGURE SKATER FITNESS
INJURY PREVENTION
SPRING 2020
TIMING: Perform the dynamic stretching every day for at least 5 repetitions. Do cardio-style exercises in a shallow pool twice a week for six weeks. BENEFITS: Lengthening through short-hold stretching will allow the muscle to become more relaxed. Reducing impact with a pool workout will allow your body to obtain the benefits of exercise without the impact on your joints. WHY NOW: Muscle health requires ongoing effort to keep your muscles in optimal condition.
2. FATIGUE Figure skating training requires consistent effort most days, so it is common to feel tired at the end of the year. THE RECOVERY SOLUTION: Adjust some of your lifestyle habits, such as getting eight hours of sleep per night, drinking half your body weight in ounces of water (i.e. if you weight 100 lbs - 50 ounces of water will be ideal), and consuming quality foods: fish, chicken, greens, fruit, and vegetables. TIMING: Aim for six days per week of excellent lifestyle choices and always make time for family, friends and fun foods. BENEFITS: Changing simple habits allows your body to do its’ job and heal. WHY NOW: It is never too late to create positive behaviours.
3. SHOULDER TIGHTNESS AND PAIN:
REST, RELAX, RECOVER Your body’s skating ability is only as good as its ability to recover from muscle strain, shoulder strain and general fatigue. Luckily, we’ve got the solutions you need
muscle strain are the hip flexors, hamstrings, lower back and ankles. THE RECOVERY SOLUTION: Dynamic stretching, vibrating therapy device application and aquatic exercise: walking, running, jumping, leg kicks, etc.
Falls, overhead arm positions and frequent off-ice training sessions can cause overworked shoulders. THE RECOVERY SOLUTION: A combination of light resistance band movement and vibrating therapy device application. Aquatic exercise is also a great option. TIMING: Use a light resistance band at least three times for one week, along with vibrating therapy device application every day for a total of six weeks. BENEFITS: Relaxing and lengthening of the shoulder muscles. WHY NOW: Posture and coordinated arm motion is so important in skating. Addressing the shoulder now will enhance its function next season.
YOUR RECOVERY SOLUTION GUIDE What are you Experiencing?
What are you Experiencing?
What are you Experiencing?
Muscle Strain
Fatigue
Shoulder Tightness and Pain
Key Recovery Solution
Key Recovery Solution
Key Recovery Solution
Dynamic Stretching Vibrating Therapy Device Application Aquatic Exercise
Adequate Sleep Adequate Hydration Healthy Eating
Light Resistance Band Activity Vibrating Therapy Device Application Aquatic Exercise
by David Merson, PT, DPT, ATC
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ou made it through a hard-fought competitive season that was filled with fun, excitement, ups and downs. Now it’s time to rest, relax and recover. Your body’s recovery is essential for sustained high level performances and will be so important throughout the next competition season. Especially if you’ve experienced muscle strain, fatigue, and/or shoulder tightness. 30
Here’s what you need to know to enhance your recovery and come back healthy and strong for the next season.
1. MUSCLE STRAIN This can happen to any of your muscles when you overuse them, train them incorrectly and/or perform excessive repetition. Common areas that can experience
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KIMMY REAPOND A MODEL ATHLETE
At 13 years, our Swiss cover model is all about figure skating, Instagram and living her best life by Adriana Ermter
IN THE SPOTLIGHT 32
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FIGURE SKATER FITNESS
IN THE SPOTLIGHT
SPRING 2020
Performing is my life. It’s my passion!
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ith flowing sandy-blonde hair, big bright eyes and super long legs, at first glance 13-year-old Kimmy looks more like a fashion model than a powerhouse competitor. And so she should. She’s both; a Junior National Team member for Switzerland and a budding model who got her start by posting selfies and skating photos and videos on her Instagram page. Highlighting her agility, strength and grace with her natural beauty—all in the social media platform’s tiny little squares—has earned Kimmy almost 81,000 followers who, on average, like each post between 2,000 to 12,500 times. One fan, Vitesse, a sports management company in Germany signed Kimmy to their agency as a result. She’s their youngest athlete. “I saw these beautiful girls who are really successful in sport and it motivated me to create an Instagram account,” explains Kimmy in a former interview with Model Citizen Magazine. “I love playing different roles, like glamour girl, dramatic and futuristic girl. It’s the same with my figure skating programs. I’ve done a futuristic program to the music ‘Lucy,’ and before that I had a really sad program with ‘I Dreamed a Dream.’” Coached by her older sister Jerome Repond and Xavier Dias, Kimmy was inspired to follow in her older siblings’ footsteps and take her skating to a competitive level. Over the past three years, she has skated up the ranks to first place as the Junior Swiss Champion, while securing a spot on the Junior National Team. Next year will be her first foray on international ice. “I am excited and nervous,” admits Kimmy. “But I get pretty nervous before every competition. I think everybody is. Knowing that we’re all the same helps me not feel as much pressure and to remember my goals.” With her love of learning new jumps, Kimmy’s focused on landing a triple axel perfectly, and hopes to compete 34
at the Junior Grand Prix. Taking the steps to propel her self there, she participates in dry land strength and flexibility training four times a week. “This helps to prevent injuries,” explains Kimmy. “The important thing is to train all of my muscles, so we change the exercises regularly. For my warm up, I usually do a lot of skipping and some jumps on the floor. Then I do a series of exercises to condition all of my muscles and to increase my jumping power. Afterwards, I stretch and roll out my muscles on a foam roller.” Conscious of the energy she expends, Kimmy makes eating a well-balanced diet a priority. Yogurt with fruit and cereal in the morning, protein bars and protein-based fruit smoothies for snacks, and ham sandwiches, crepes, salads and/or sushi are her favourite lunch and dinner meals. “My mom usually makes my food,” says Kimmy. “So what I get to eat every day is a little surprise.” What isn’t a surprise is her mom Claudia’s unwavering support. Not only does Claudia drive Kimmy to the rink every morning at 5:30am, she stays and does the warm-up with her daughter. “She does my competition warm-up with me, too,” adds Kimmy. “My teacher has other skaters in other groups so he can’t do it with me.” Claudia is also her confidante, the one Kimmy turns to help define her goals and season’s plans and to talk to about her hopes, dreams and fears. “She’s at every competition and supports me through the good moments and the bad ones,” says Kimmy. “My mom is always in a good mood and always smiles. She knows everything and even though I want to show her that I am right, she is almost always right. I love my mom so much.” And, Kimmy adds, “it would be so much harder to get up every day at 5:30 in the morning without her!” figureskaterfitnessmag.com
KIMMY REPOND, UP CLOSE AND IN NUMBERS 8.5 Years Kimmy has been skating. 10 The age she decided to become a competitive figure skater. 4 Countries—France, Germany, Hungary and Italy—where she has medalled in the past three years. 12 When Kimmy first performed a triple-flip, triple-toe loop, plus two double-axel triple-toe loop combinations in her freestyle program at Switzerland’s 2019 Dreitannen Cup. 4 Times (consecutively!), Kimmy has won the Junior Swiss Championship. 180.92 Points earned at the 2019 Pilatus Cup in the Junior Women’s Swiss Ice category. 2020 Year Kimmy performed a solo in Switzerland’s Art on Ice and in Musik on Ice. 1 Membership on the Swiss Junior National Team.
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FIGURE SKATER FITNESS
IN THE SPOTLIGHT
SPRING 2020
How do you help Kimmy prevent injury? “We do specific dry land fitness exercises, like Flexafit training and stretching.”
What has been the most special figure skating moment for you and Kimmy? “Watching her skate on the Junior National Team and at Art on Ice. Both have given her so much experience and she has gained new techniques by being in the Art on Ice show.”
How does it feel trusting your daughter to her coach? “To trust a coach is difficult for me. They often leave to go and coach at a different club. This is why I have her training with a coach and with her sister, Jeromie.”
How has your family’s life changed since Kimmy went competitive? “The biggest thing is that we can’t take a long a summer holiday any more. Before we used to travel for up six weeks and now we can only go away for 10 to 12 days.”
Photography courtesy of Kimmy Repond
SKATE MOMS
What has been the biggest change with her competitive training? “Now, Kimmy has a demanding training schedule that doesn’t really change, so the challenge is managing it with school and her homework.”
In this special addition to our In The Spotlight story, we highlight three skate moms, each one at a different stage in the sport
What’s it like to have a young, competitive daughter?
by Adriana Ermter
“Kimmy is my third child who is figure skating competitively, so I knew what I was in for.”
Cheerleader, chef and taxicab driver, there’s nothing these dedicated moms won’t do to support the athletes in their lives.
What is your hope for Kimmy as an athlete?
The New(ish) Competitive Mom: Claudia Repond, Switzerland The Athlete: Kimmy Repond, 13 years
How did you feel when Kimmy wanted to become a competitive figure skater? “Kimmy learned to skate when she was four and a half years old. She also did dancing and piano lessons, so when she asked to be competitive when she was 10, it seemed like a good fit for her.”
“I hope each time that she’s happy with her performance and the results. That she achieves her goals. I support her just as I support my other daughters.”
The best way to support an athlete through the ups and downs… “Talking with them about everything.” Kimmy with her coach and sister Jerome
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FIGURE SKATER FITNESS
IN THE SPOTLIGHT
SPRING 2020
mean that a flight of skaters’ programs in a competition can look repetitive because everyone is trying similar strategies to maximize points and even the artistic side is evaluated in compartments.”
How do you prevent injuries? “We’ve learned how off-ice training prevents injuries through Signe Ronka’s Figure Skater Bootcamp. Skaters are better able to manage a growth spurt thanks to it.”
What is your nutrition path at home? “We aim for nutrient dense, low processed food and often do the grocery shopping together or send dad with a list! Annie likes to cook, she brings a high protein yogurt to skating and we have a constant supply of Lara bars to tuck in her bag.”
Do you ever coach from the sidelines?
Photography courtesy of MJ DeCoteau
“I made a conscious effort to not coach from the sidelines in the early days, but I slipped up from time to time. I got away with it when she was 8 or 9, but when Annie was about 14, she exceeded my skating ability and started coaching and correcting me when she watched me skate. I suddenly knew how corrections felt on the receiving end.”
The Experienced Competitive Mom: MJ DeCoteau, Canada The Athlete: Annie DeCoteau Vogelsang, 16 years
How do you emotionally support Annie?
Years as a skate mom?
Your hardest lesson…
“Eight years, but I also skated from about age seven to 17, as a Pre-Novice and then I got my Junior Silver free-skate.”
“The time and place for constructive criticism is not right after a competition. Listening and empathy is what they need.”
What inspired you to enroll Annie into figure skating?
Your most rewarding experience…
“I grew up in Saskatchewan with a backyard rink, so it was a given that Annie would learn. It’s so Canadian. When she was three, I discovered both a children’s and adult’s skating programs, so she and I were learning and re-learning together.”
“I try to help her reframe negative thoughts. Teens can be dramatic so I try to get her to bring things back to the facts. Annie works with Rebekah Dixon on mental training — I love that they apply beyond skating.”
“The time Annie and I have in the car together, going to practice and competitions is precious quality time.”
What is a skate mom's role? “Drive them. Feed them. Coordinate logistics. Pay skating bills. Be a sounding board. Cheer them on.”
What changes have you seen in the sport?
Insight for brand new skate moms…
“We’ve gone from “ladies” like Kaetlyn Osmond and Carolina Kostner to young teens doing quads. Figure skating now emphasizes rotating in the air and what look like contortionist spins. There’s less diversity in body type and in the programs. Changes to the judging system
“Be around the rink when they’re little and develop trust with the coaches and trainers. Then, drop them off at practice and let the coaches do their thing. It’s your skater’s experience and they need to own their goals and their training.”
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The Wise Mom: Angela Ronka, Canada The Athlete: Signe Ronka, 31 years When did Signe start taking lessons? “Signe had never skated until she was eight and a half. There was a flyer at her school inviting kids to a learn-toskate program.”
Where did she skate and at what level? “Signe first started skating at East York Skating Club, then the Toronto Cricket Skating and Curling Club and finally at the Granite Club. She competed as high as senior level in single skating.”
How did you feel watching Signe skate? “I loved watching her practice every day. I was able to follow her rapid progress on the ice and it made me feel very proud of her achievements. Skating takes a big toll on families, as it requires a huge time commitment and financial sacrifices. Signe’s ability to progress through the levels and achieve certain level of success made it all worthwhile.”
How did you cope when she became injured? “Injuries are hard to deal with physically and emotionally. It requires patience and frequent visits to doctors, physiotherapists, chiropractors, psychotherapists. It also requires working with the coach on adjusting the goals and adjusting priorities. Communicating with her and her coach, being supportive and showing my love was very important.”
When Signe told you she was quitting how did that make you feel? “Signe decided to quit when her injuries were taking toll on her abilities to skate her best. It was a very sad moment. She had so much potential, but frequent and repetitive injuries held her back.”
What has changed in the sport? “The level of difficulty has increased in the last 14 years. There is some emphasis on injury prevention and there are advancements in skating boots that are geared towards reducing injuries.”
How has nutrition information improved for athletes? “We certainly watched what Signe ate back then, but nutrition planning was not something we were educated on. Now, there is an entire section dedicated to nutrition in Figure Skater Fitness magazine.” figureskaterfitnessmag.com
Photography courtesy of Angela Ronka
Why is the parent/coach relationship important? “It is very important in developing a well-rounded skater. Even though I highly respected Signe’s coach, there were times when I disagreed with the way the coach was handling her injuries. Communication is the key.
Words of wisdom for all skate moms… “Choose a coach with the best technical abilities for your child. Invest your time in learning about the prospective coach and their team, as well as how to select the right skating equipment, an off-ice training program, how to goal set and so on. Parents need to be skating educated. It will help their skater develop faster and more efficiently.”
What are the benefits of figure skating? “It helps skaters lead a balanced life. Skaters mature faster than their non-skating peers, handle stress and success better. They understand the importance of physical activities and balanced nutrition for the rest of their lives. They are ready to enter the workforce with greater confidence.”
What is your skate mom role today? “I work closely with Signe at her companies, FLEXAFIT and Figure Skater Fitness Magazine. It’s an amazing experience to have our passion for sport drive our business.” 39
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Photography courtesy of Jacob Marsh
BEFORE SOMEONE ELSE DOES.
TRAIN THE MIND
Did you know that greatness can come from gratitude? That’s right! When you make the mental switch to look for, speak and share the positive moments, words and affirmations in life, good things begin to grow… figureskaterfitnessmag.com
FIGURE SKATER FITNESS
TRAIN THE MIND
SPRING 2020
THREE GRATITUDE CONCEPTS TO TRY 1. Share Positive Feedback In the book The Four Agreements, A Toltec Wisdom Book, author Don Miguel Ruiz refers to the first agreement as “Be impeccable with your word.” Our words are the most powerful gift we have as human beings. Ruiz explains, “If I love myself I will express that love in my interactions with you, and then I am being impeccable with the word, because that action will produce a like reaction. If I love you, then you will love me. If I insult you, you will insult me. If I have gratitude for you, you will have gratitude for me.” There is a direct relationship between living a happy, peaceful life and the quality and integrity of the words you use. For some reason society has put constraints on what we choose to share with others. We feel silly or weird complimenting someone else. And yet, the small, effortless gesture of paying it forward can set off a chain reaction that positively impacts your life as well as the other person’s and initiates the beginning stages of rapport between you and them.
2. Build Rapport
Photography courtesy of Kimmy Repond
GROW YOUR GRATITUDE Change your words change your life? It’s entirely possible and 100 per cent up to you by Rebekah Dixon
I
n the sport of figure skating there is more time spent competing with one another than encouraging and celebrating each other’s accomplishments. Sometimes athletes, coaches and even parents get so caught up in their frustration, stress, and disappointment that it can be difficult to notice and acknowledge when someone shows kindness toward them. These negative emotions distract you from seeing the world in a positive light. 42
But what if there was a simple way that could help you shine and begin seeing and focusing on the good moments in life? It’s called gratitude. The expression of gratitude is a simple yet powerful tool that can change the course of a person’s life. Spiritual teacher, Deepak Chopra states, “If you want more happiness, joy, and energy, gratitude is clearly a crucial quality to cultivate. It is a fullness of heart that moves us
from limitations and fear to expansion and love.” Gratitude is the act of showing appreciation for someone or something. To cultivate gratitude means to grow or develop it, which implies that this is our responsibility. From the perspective of mental training the best way to cultivate gratitude is by understanding the power of your words and being conscious of the impact your words have on shaping your environment. Consider a farmer. He carefully chooses the seeds he wants to plant. He is mindful of the care (soil, water, and sunlight) that is required for those seeds to grow into healthy produce that will help him provide for his family and will be enjoyed by other families as well. Your words are like seeds you choose to sow. All you have to do is adopt three simple concepts to begin sowing the seeds of gratitude, nurturing caring relationships and reaping the joy that this brings into your life. figureskaterfitnessmag.com
Rapport is the connection we have instantly or we develop over time with people, whereby all our communication is met with approval and acceptance at the unconscious level. It is when you feel like you are speaking the same language and your opinions are being heard. An overwhelmed, unprepared competitor complaining in the dressing room at a competition provides the opportunity to practice rapport building. You can allow this competitor’s words to drag you down or you can seize the opportunity to build rapport by overshadowing their negativity with your positivity, kindness and understanding. Not only do you begin to make a connection, but you will both feel better in the end. You are teaching others the way you want to be treated and creating more happiness in your life and in theirs.
3. Perception is Projection This idea means that what you see outside of you is a reflection of what is going on inside of you. We can only be what we can see, so if we see beauty, accomplishment, and appreciation around us then we are capable of living that. When you feel joy and gratitude in your own life, you project that on the people around you and continue to attract more of that into your life. Open yourself up to acknowledging the lessons you are meant to learn from the experiences you attract into your life, whether positive or negative. Ask yourself, “what is this experience supposed to teach me about myself?” This will make you feel empowered and in control of your life. 43
FIGURE SKATER FITNESS
NUTRITION INSIDER
SPRING 2020
Creative Cooking W
It’s time to have more than just a little fun in the kitchen! And these four recipes guarantee to put you and your taste buds into a festive mode
ith the wind-down of the competitive season comes some much-needed rest. Not only is it a chance to let your body recuperate and recharge for next season, it’s also a fantastic opportunity to revisit a healthy way of eating with a lens on having fun with your food choices. During this relaxation phase you expend less energy, making it is a great time to choose nutrient-dense, calorie-light vegetables. So why not make your veggie meals more alluring by playing with flavours and dishes from other cultures? We’re putting fun back in food, so expand your portions, add protein where needed and make these four favourites your flavourful main dishes.
by Ashley Leone
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NUTRITION INSIDER
figureskaterfitnessmag.com
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FIGURE SKATER FITNESS
NUTRITION INSIDER
SPRING 2020
COCONUT KALE Kale gets a bad rap in the flavour department but done right it is crisp and tasty. Bring the tropics into your kitchen by infusing your dish with bright coconut flavour. BENEFITS: Kale is an excellent source of fibre, antioxidants, vitamin A, iron and calcium. While coconut oil is a source of saturated fat, if used sparingly, it can fit into a healthy diet and offer a hint of rich, creamy flavour. THE PREP PROCESS: Wash a large bunch of kale and dry thoroughly by patting with a towel. Rip the stems off, leaving just the leaves. Chop the leaves into small slices and set aside. Combine chopped garlic, chopped ginger and coconut oil in a saucepan and sauté. Add the kale and cook for 5-10 minutes stirring often. While cooking, add pepper and salt. Bring flavour and zest to the dish by adding a squeeze of lemon, red pepper flakes or curry powder. Some recipes even combine greens so that you have a combo of collard greens and kale. To make this a main dish, consider adding chickpeas for protein and serving with rice.
MOROCCAN CHICKPEA STEW Did you know that chickpeas are one of the oldest cultivated vegetables, dating back approximately 7500 years to their origin in Turkey? Since then, they have become a staple around the world, from the Caribbean and Mexico to the Middle East, Northern Africa and India. We’re borrowing inspiration from Morocco for this chickpea dish. BENEFITS: Chickpeas are a source of fibre, carbohydrates and protein. They fill you up and have the advantage of having a delicate flavour that marries well with spice. Choose this dish
after a hard workout as it checks the boxes for post-exercise refuelling. THE PREP PROCESS: Mince and chop garlic and onion and sauté in olive oil until translucent. Stir in seasonings including curry powder, cumin, freshly chopped coriander and cayenne pepper and mix until fragrant. Add a can of diced tomatoes, a can of tomato paste, peeled and chopped potatoes and golden raisins. Simmer until potatoes are cooked. Mix in chopped kale and a can of chickpeas. Simmer to wilt greens. Serve with couscous.
ANISE AND ORANGE SPRING SALAD Knock those remaining winter cold and flu viruses out by keeping your immune system healthy with this vibrant, tangy and vitamin-C packed salad. Add a couple of eggs and crusty bread and this makes a beautiful brunch choice after a Sunday skate. BENEFITS: Tropical fruit, like oranges, pack a punch when it comes to vitamin C. Oranges are also a source of calcium, so help with healthy bones and good muscle activity. THE PREP PROCESS: Choose 2-3 oranges, cut into wedges. Remove the stems from the anise bulb, but keep some of the delicate, leafy fronds. Thinly slice the bulb of anise. Lightly mix the oranges and anise in a bowl with 1-2 tsp of vegetable oil. Pour onto a serving platter. Squeeze the juice of ½ lemon and ½ orange over the salad. Use scissors to chop the anise fronds over the mixture for decoration. Serve with your favourite egg dish or grilled protein like chicken or tofu and add fresh crusty bread.
SRIRACHA BUFFALO CAULIFLOWER ENJOY IT AS A SNACK OR AS THE PERFECT ACCOMPANIMENT TO GRILLED CHICKEN OR BEEF. BENEFITS: Cruciferous vegetables, like cauliflower, broccoli and brussel sprouts, are great for your gut and even better for your heart. Choose this recipe after exercise, as the cauliflower can cause bloating. But don’t be scared off, simply drink lots of water to help the fibre in the vegetable work. THE PREP PROCESS: Simple and fast, this recipe is an excellent choice for a mid-week meal. PREP TIME: 15 minutes COOK TIME: 25-35 minutes TOTAL TIME: 40-50 minutes MAKES: 2-4 servings INGREDIENTS 1 head of cauliflower ¾ cup flour ¾ cup water ¼ teaspoon salt ¼ teaspoon pepper
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½ teaspoon garlic powder 4 tablespoons olive oil 2 tablespoons maple syrup 1 teaspoon paprika 2 tablespoons Sriracha (for a lightly spicy version, reduce the Sriracha to 1-2 teaspoons) INSTRUCTIONS 1 Preheat oven to 450 F. 2 Chop head of cauliflower into florets. 3 Combine flour, salt, pepper, garlic powder, and water. Whisk together until the batter is smooth and runny. 4 Pour cauliflower florets into the bowl of batter and coat. 5 Lightly spray a baking sheet with oil. Arrange the cauliflower on the baking sheet, place in oven, and bake for 20-25 minutes, until lightly browned. Stir occasionally while baking. 6 While cauliflower is cooking, combine olive oil, maple syrup, paprika, and Sriracha by mixing vigorously. 7 Once cauliflower is lightly browned, remove from the oven. Baste with the Sriracha marinade and place the cauliflower back in the oven. Cook for 5-10 additional minutes. Remove from oven and let cool briefly before enjoying. Consider a plain yogurt and dill dip, blue cheese dip or ranch dressing as a flavour accompaniment.
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Photography courtesy of Jacob Marsh
STYLE
Relax and rejuvenate with seven head-to-toe tips that are sure to have you feeling your best so that you can shine bright when you hit the ice. figureskaterfitnessmag.com
FIGURE SKATER FITNESS
STYLE
SPRING 2020
7 WAYS TO SHINE
BRIGHT LIKE A DIAMOND Take the time for a little self-care this season to get your glow back, naturally by Adriana Ermter
1 Exfoliate your skin
The sun, lack of vitamins, poor skincare habits and fluctuating hormones can lead to a dull complexion. Get your glow back by using an exfoliating formula to remove dead skin cells and stimulate new ones, the International Dermal Institute recommends. Try a scrub that contains organic materials like salt and sugar. But go easy at first (no more than twice a week), especially with sensitive skin. Or talk to a dermatologist about stronger concentrations, available by prescription only. Bonus: Freshly exfoliated skin absorbs serums, moisturizers and other products more easily. Try: R&R Lavender Shea Sugar Scrub for Face & Body, $25, available online at www.beautella.ca
3 Get your sweat on
Hitting the ice and/or the gym for some solid training is sure to make you sweat…and that’s a good thing. Exercise-induces sweat helps cool your body and gets your blood pumping to your skin, leaving you with a healthy flush on your cheeks, says Dr. Nowell Solish, a dermatologist and founder of the Sweat Clinics of Canada. It can also release and eliminate bacteria and grime, the unwanted culprits that can cause acne. So make the most of your workout by exercising makeup-free and drinking lots of water throughout your session. Then hit the shower as soon as possible, so you can wash away unwanted dirt and reveal a fresher, clearer complexion.
Face lotions and creams are a skincare must. They hydrate, support and protect your skin and should be worn daily regardless of your skin type. Many contain high concentrations of radiance-enhancing ingredients like vitamins, antioxidants and essential oils. So when you put one on, you can’t go wrong. Try: Kopari Coconut Face Cream, $50, available at Sephora
5 Hydrate, hydrate, hydrate
You need to drink about nine cups of water a day to feel energized, regulate temperature and stay hydrated. So make sure to always have a full water bottle on hand. The good news is you’re not restricted to what’s in your water bottle. You can eat your H2O too, says Research from the University of Kentucky. Water-rich foods like tomatoes, celery, cantaloupe, grapefruit, cucumber, strawberries and watermelon contain at least 90 per cent water when eaten raw. Try: Marina Double Wall Water Bottles, $42 each, available at Walmart
2 Drink your salad
Want to shine bright like a diamond with a clear, fresh complexion? Then tap into celebrity nutritionist Kimberly Snyder’s antioxidant-loaded Glowing Green Smoothie, from her book The Beauty Detox Foods. Whirl the ingredients listed below in a blender and drink some every morning to give your skin a boost from the inside out.
6 Hit the sheets
A study published in the British Medical Journal found sleep-deprived people look less attractive. Appear more rested by making sure you get a solid seven to nine hours of shuteye every night. Power off anything with a lit screen (like your smart phone, laptop or TV) about one hour before turning out the lights, as the blue light from your screens can disrupt melatonin production, which is key for catching your zzzs.
GLOWING GREEN SMOOTHIE (MAKES 60 OUNCES) 2 cups very cold filtered water 7 cups chopped spinach (high-calcium dairy substitute) 6 cups chopped romaine lettuce (contains protein) 1 apple, cored and chopped (a fibre-rich alternative to instant oatmeal) 1 pear, cored and chopped (this fruit is high in fibre and has vitamins C, E and K) 1 banana (high potassium) 2 tbsp lemon juice (filled with vitamin C) 50
4 Use a face moisturizer
7 Laugh every day
This sounds simple enough, right? But sometimes, life gets so busy that we forget to have fun. So carve out an hour each day to do something that puts a smile on your face. Maybe it’s watching a favourite Netflix show, going for a walk with your dog or perhaps it’s having a sleepover with your besties. No matter where you find your joy, indulge. You’ll be happy you did. figureskaterfitnessmag.com
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FIGURE SKATER FITNESS
SPRING 2020
SKATERS CORNER
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Skating. It Prepared Us For Life How years of commitment to the sport she loved, along with a rigorous schedule taught Carley Allison how to live her best life by Riley Allison
Photograph courtesy of Riley Allison
6:00am - Alarm goes off 6:15am - Eat breakfast 6:30am - Drive to rink 6:45am - Warm up 7:00am - Skate 8:15am - Shower, eat breakfast and get ready for school 8:30am - Drive to school 8:45am - School 3:30pm - Drive back to the rink 4:00pm - Skate 5:00pm - Dinner 5:45pm - Skate 7:00pm - Drive home 7:30pm - Homework 9:30pm - Bed This was the life I shared with my little sister Carley. I think our parents deserve a shout-out for adhering to our wild schedule. Let me tell you, the day I turned 16 (Carley was 14) and got my driver’s license, they were thrilled. It was also the day I realized how important this sport was to us, especially to Carley. When your parents are driving you from point A to point B it’s easy to become a passenger in your own life. But once you’re in the driver’s seat, literally, it becomes very obvious whether you want to do something or not. Luckily for us it was the former, I drove and Carley directed. Being behind the wheel felt free and like I was in control. That was before real life hit, skating was over and our family was devastated. 52
When Carley was diagnosed with cancer she met it head on with the perseverance, bravery and grace skating had taught when dealing with life’s challengess. She chose to always smile, it was her mantra. She smiled through the diagnosis, pain, treatment and everything in between, quickly becoming a hero for others facing, not just cancer but any adversity. And then twelve months later she was cancer free. She jumped right back into life, exactly where she had left off. Carley chose to work, volunteer and skate all at the same time. Her new schedule was like her old one but more mature, more difficult and if you’d asked her she would have said more rewarding. Carley started each by waking up at 5:00am, skating from 6:00 to 7:30am, volunteering at Sick Kids Hospital from 9:00am to 12:00pm, driving to work, working from 1:00pm to 6:00pm as a receptionist in Brampton and then, arriving home to eat dinner, stretch and prepare for the next day. She perfected her jumps, competed in Sectionals, got promoted at work and became a treasured member of the Sick Kids volunteer team. Regardless of what she’d been through, Carley refused to coast through life. Skating had taught her to excell, push boundaries and reach her goals. It may sound like a lot, but that was our normal and dare I say, it was our ideal life. Unfortunately, Carley’s life couldn’t remain that simple. The cancer returned and eventually took her from us. But our Angel sure lived when she was here—all because of skating. For Carley and I, figure skating was and continues to be more than just a sport. It was our guideline, preparing us for life.
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