Figure Skater Fitness SPRING2021 by Figure Skater Fitness

A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING

VOLUME 7

ISSUE 2

SPRING 2021

5 STEPS To a calmer, happier & more resilient you

STRETCH THERAPY

muscular health, body bliss & injury prevention

EMOTIONAL EATING: Why you eat when you’re not hungry

FLEXAFIT WORKOUT

Increase Your Body Awareness & Strength

TRAIL TREKKERS 7 great hiking paths, from Vancouver &Newfoundland to Helsinki & Cape Town

ISABEAU LEVITO With the 2021 US Figure Skating Championships under her belt (and a gold medal around her neck!), there are no limits for this 13-year-old skating star. Find out what she has to say about gaining power, speed and nerves of steel both on and off the ice

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EDITOR’S LETTER

Happy Spring Everyone! 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 Dr. Cortland Dahl Patti Larkin Ashley Leone Maya Rourke Tim Silvester Michelle Wilkin

I know getting through the cold months hasn’t been easy, complete with the pandemic, so it’s great to see skaters settling back into their regular routines at the rink and in the gym, while setting goals for the Post Season. Despite not having a traditional training year, I’m impressed with what so many of you have been able to accomplish. Over the past year, I’ve watched skaters push themselves during their off-ice training like never before and the results have been truly incredible. Skaters, who couldn’t land their double jumps 12 months ago, now message me to share how excited they are to have mastered these skills. With clean landings behind them, they’re able to move forward and work on their triple jumps! Their off-ice time has paid off and now that they’re back on the ice, they’re seeing the results. I hope you’re experiencing the same types of success. For those of you who’d like a refresh for your upcoming training, we’ve got a lot of great exercises and insight to share in this Spring 2021 issue. On our Flexafit Workout pages (14-23), you’ll find a fun, upper body and hip stability workout to increase body awareness and muscular strength and to help you prevent injuries. We also have a fantastic interview with our cover skater, Isabeau Levito on pages 30-35. The up-andcoming US skating star shares her mind, body and on- and off-ice training journey with us, complete with insight on how she prepares for competitions and keeps her nerves in check. Like Isabeau, I’d love to hear your thoughts, especially about what you’re looking forward to this training season. Please reach out to me on Facebook or Instagram, it’s a great way for us to stay connected and to keep each other motivated. Thank you for your support and for being part of this fantastic skating community!

Sincerely,

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

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FIGURE SKATER FITNESS

SPRING 2021

Table of Contents A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING

VOLUME 7

ISSUE 2

Figure skater, Isabeau Levito

SPRING 2021

5 STEPS To a calmer, happier & more resilient you

STRETCH THERAPY

muscular health, body bliss & injury prevention

EMOTIONAL EATING: Why you eat when you’re not hungry

ON THE COVER

FLEXAFIT WORKOUT

Increase Your Body Awareness & Strength

Photography courtesy of Isabeau Levito

TRAIL TREKKERS 7 great hiking paths, from Vancouver &Newfoundland to Helsinki & Cape Town

www.figureskaterfitnessmag.com

PAGE 3 PAGE 4

Masthead & Editor’s Letter Table of Contents

PAGE 6

THE IT LIST

PAGE 9

FITNESS INSIDER

PAGE 10 PAGE 12

Muscle Makeover Trail Trekkers

PAGE 14

FLEXAFIT WORKOUT

INCREASE YOUR BODY AWARENESS & STRENGTH

PAGE 25

INJURY PREVENTION

PAGE 26 PAGE 28

Stretch Therapy Foot Facts

PAGE 30

IN THE SPOTLIGHT This 2021 US Figure Skating Champion gold medalist is just 13 years old and at the top of her game. Find out what Isabeau Levito has to say about what it takes to gain power, speed and nerves of steel both on and off the ice

PAGE 36

TRAIN THE MIND

Brain Train

PAGE 38

NUTRITION INSIDER

Emotional Eating

PAGE 40

STYLE

Max Your Relaxation

PAGE 42

SKATERS CORNER

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FIGURE SKATER FITNESS

SPRING 2021

THE IT LIST MEET: DR. CORTLAND DAHL

ith a PhD., in Mind, Brain and Contemplative Science, a M.A, in Buddhist Studies and a B.S. in Psychology, it’s safe to say that Dr. Dahl is a smarty-pants. He also thinks a lot. Along with his role as Chief Contemplative Officer at Healthy Minds Innovations in Madison, Wisconsin, he is also the Research Scientist for the Center for Healthy Minds where he spends most of his time exploring how our brains work in connection with our bodies. “Psychological well-being can be cultivated through intentional mental training,” says Dr. Dahl, who is an advocate for achieving optimum health through meditation. His latest project, a meditation app called the Healthy Minds Program, combines podcast-style lessons with easyto-follow guided meditations to help users build happier and healthier lives. It’s free too and while you follow along you’ll also learn cool facts and insight about how your brain works. Find out more (and how to access the Dr. Dahl’s app) in this issue’s Train the Mind section on page 36. —Adriana Ermter 6

READ IT To say that figure skaters are overachievers is an understatement. So we get it when you tell us that it can be hard to relax and unwind during the Post Season. That’s where the book, A Still Quiet Place for Teens by Amy Saltzman, MD comes into play. With new pics popping up on your Instagram platform like popcorn, too many YouTube channels to choose from and Prime’s seemingly endless movies to watch, it can be tough to tune out the noise. This mindfulness workbook can help. It cuts through the constant buzz surrounding you, creating a calm and peaceful place to relax and release, while staying focused on your goals. Read it regularly and we promise you’ll see your everyday pressures start to melt away. $19.80, available on www.amazon.ca —Maya Rourke

THE IT LIST

BRUSH IT

eed a new squeeze? hello Toothpaste not only oozes four new options, Activated Charcoal, Natural Peppermint, Bubble Gum and Watermelon, each tube will also up your teeth brushing game. Made with natural ingredients such as, peppermint, tea tree and coconut oils, each formula comes with (or without) fluoride, whitening and fun flavours. Plus, when they’re used with an ergonomically

SAY IT

designed, plant-based and charcoal-infused bristle toothbrush, they help to remove plaque and to control tartar so you’re sure to get the thumbs up the next time you visit the dentist. Oh yeah, the hello brand is homegrown, right here in Canada, so when you say “hi” to hello, you’re also supporting local business. hello Toothpaste and toothbrush, from $3.99 each, available at grocery and drugstores. —AE

For fast-acting relief, try slowing down

— Lily Tomlin

PLAN IT APRIL - JUNE 2021 Online Online Online Online Online Online Online Online Online Online

Flexafit Resistance Band Workout Classes Flexafit Specialized Jump Technique Classes Flexafit Plyometric and Vertical Jump Classes Flexafit Jump Height Training/Plyometrics Classes Flexafit Leg Strength + Power & HIIT Class Flexafit Figure Skater Core Class Flexafit Off-ice Jump Class Flexafit Flexibility Class Flexafit Adult Sport Specific Conditioning + Jumps + Stretch Class Flexafit Dance Class

APRIL 2021 15-18

World Team Trophy (Virtual), Osaka, Japan

MAY 2021 7-9 28-29

Flexafit, Online, Level I Trainer Certification 2021 Skate Canada Ice Summit (Virtual)

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May 7-9, 2021

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FITNESS

INSIDER

In this section, we’ve got three exercises to relax your body and release tension from your muscles, along with seven fun hiking trails from Vancouver to Cape Town—all to give your mind, body and soul a much-needed reset. figureskaterfitnessmag.com

FIGURE SKATER FITNESS

SPRING 2021

MUSCLE MA Three exercises to help your muscles relax, release tension and reset by Tim Silvester

t has been a long and challenging season in so many ways. For some, you’ve been training hard on and off the ice, for others you’ve had to find new and inventive ways to work out as facilities close and access to equipment is limited. But you persevered and pushed onwards. Now, as you enter the Post Season and look forward to a change of pace, remember that it is still vital to continue to improve your strength, flexibility and stamina while recovering and regenerating your energy. Here are three exercises to relax your body, release tension from your muscles and reset from head to toe.

EXERCISE 1: PRONE COBRA TO DOWNWARD DOG YOGA FLOW

The goal for this yoga flow is to stretch and strengthen your entire body. While figure skating has many different movements, like any sport it also engages some muscles and joints more, while others are restricted. For example, there is little movement through the ankles due to necessary boot stiffness and a lot of extension and flexion through hamstrings, hips and lower back, which can be very unilateral and have you spending a lot of time on one leg. The Prone Cobra to Downward Dog Flow provides balance throughout your body and will leave you feeling relaxed and centered. How to do it: As with all yoga exercises, find a quiet place to complete these moves. Start the exercise face down on your mat with your hands flat on the floor at your shoulders as if to start a press up. Straighten your arms to lift your upper body off of the mat. Keep your hips and legs relaxed on the mat and look upwards. Hold this position for 30 to 60 seconds This is the Prone Cobra. From here, you will transition into the Child’s pose. Bend your knees and push your hips backwards while keeping your arms straight. As your knees touch the mat push them out wide to either side of your body. Aim to reach as far forward with your hands as possible while pushing your hips back and your chest to the floor. Again, hold this pose for 30 to 60 seconds. 10

Finally, move into the Downward Dog pose. Start in Child’s pose and then, press your body forward and your hips upwards. Then, with your arms and legs straight, push your hips all the way up, while squeezing your heels into the floor and your chest towards your knees. Push your head through your arms to look at your feet. Hold for 30 to 60 seconds. Move slowly through the flow and build up your repetitions over time.

FITNESS INSIDER

AKEOVER EXERCISE 2: DEEP OVERHEAD SQUAT TO HAMSTRING STRETCH We all know that the squat is a great leg exercise, so adding your arms, buttocks and hamstrings to this move will not only stretch your hamstrings but strengthen them and your core. How to do it: Start with a deep squat keeping your heels on the floor and your head facing forward. From here, raise your arms up above your head keeping them straight. The view from

the side should be a straight line from your hands to your hips through to your shoulders. Once in this position, squeeze your knees outwards a little wider and push your chest up. Hold this position for 10 seconds. From the overhead squat position straighten your legs and push your hips up. Do not raise your head and shoulders up, but do keep your arms and torso extended in a straight line and your body parallel to the floor. From the side you should look like the number seven. From here, with your arms, torso and legs stretched out and straight, push your hips back as far as possible while tipping your upper body towards the floor, flexing at the hips. Hold this for 10 seconds. Stand up slowly, take a few deep breaths then repeat the whole process. Each full cycle should take about 30 seconds as you move through the stages slowly. Build your repetitions from five to 15 over time.

EXERCISE 3: OFF-ICE CONDITIONING Build swimming, cross-training or running into your Post Season routine. If your options of exercises are limited, do what you can but try to change the tempo of the exercise so you’re not repeating exactly what you were doing during the In Season. For example, if most of your off-ice conditioning consisted of short, fast skipping intervals, try taking a slower pace and see how long you can skip without stopping. You can also mix up your skipping steps, by attempting double toe taps, double unders, high knees and heel kicks. There are some great skipping-combo videos on YouTube you can check out. Aim to find a rhythm that allows you to relax into the exercise of your choice. Feel your body flow with the movement, it should be easy and fluid, like you could go on forever. This will help build your base aerobic fitness levels without being stressful. Remember, this is the time for a change of focus, to reset and regenerate. figureskaterfitnessmag.com

FIGURE SKATER FITNESS

SPRING 2021

TRAIL TREKKERS Seven ways to walk (or hike) your way towards a new workout by Adriana Ermter

iking. It’s a fantastic way to give your workout routine the wake-up shake-up it needs. Especially now, in spring, during the Post Season when you have a little more time on your hands along with sunnier weather to help accommodate your efforts. Being surrounded by, literally, a change of scenery in the fresh crisp air feels uplifting and an escape from Zoom, the gym and the ice rink. Plus, it’s a great socially distanced activity. And with these pretty seven trails, from Vancouver and Bonavista Peninsula to Helsinki and Cape Town, to lure 12

you away from reality and blow the cobwebs from your mind, who can say no to the great outdoors?

CAPE SHORE TRAIL, BONAVISTA PENINSULA, NEWFOUNDLAND AND LABRADOR, CANADA Part of the Discovery Trail, this moderately easy-towalk hike boasts Newfoundland’s rugged coastline

FITNESS INSIDER

that is frequently dotted with icebergs. If you’re lucky, you might even see a puffin, whale or both. It’s also located near Canada’s historic Green Island where the French and English fought (multiple times!) over who would gain control over the area’s fishing rights. Closest city: Bonavista Length: 3.5 to 7 km Time: 1 to 5 hours

water and to wear sunscreen and a hat to help beat the Texan heat. Closest city: Marathon Length: 50 meters Time: 20 minutes

DOG MOUNTAIN, SEYMOUR PROVINCIAL PARK, BRITISH COLUMBIA, CANADA

Infusing your hike with a huge helping of peaceful vibes is what this nature-rich trail is all about. It’s also part of a larger network of trails throughout Old Town Bay, so you can pick and choose another path should you wish to return. Plus, your entire family can come with you if you opt to make this workout more of a group activity. Closest city: Helsinki Length: 1 km Time: 1 hour

If you’ve ever wanted a bird’s eye view of Vancouver, the top of Dog Mountain won’t disappoint. You just need to hike up it first to see the city. It’s not hard to do though, even if you are a beginner hiker, simply wear the right shoes and take care on the muddy patches on the path, as they can be slippery after a rainfall. Closest city: Vancouver Length: 5 km Time: 1.5 hours

LION’S HEAD, SOUTH AFRICA With stunning views of Table Mountain, the Twelve Apostles, Signal Hill, the ocean and Cape Town, this rocky hike is worth it. Harder to get up to the top of the mountain than it is to descend, make sure to pay attention as you climb. You’ll also be fully exposed to the sun, so slather on the sunblock before you begin. An early start is recommended to avoid the crowds. Closest city: Cape Town Length: 5 km Time: 4 hours

ORCHARD TRAIL, ROUGE NATIONAL URBAN PARK, ONTARIO, CANADA

Just a hop, skip and a jump off Toronto’s subway line, Rouge Park features nature at it’s best amidst the concrete jungle. While guided walks are available, Orchard Trail is easy to navigate on your own. It’s also very cool to see how nature is reclaiming its rightful place within Hogtown. Closest city: Toronto Length: 2 km Time: 1 hour

PANTHER JUNCTION, BIG BEND NATIONAL PARK, TEXAS, USA

The perfect spot for skaters who want a quick and easy hike or possibly one you can double back on and do twice in one day. You won’t regret it either. The Park’s desert gardens are overflowing in cacti and vegetation and worth a second look. Just make sure to pack lots of figureskaterfitnessmag.com

PORNAISTENNIEMI NATURE TRAIL, FINLAND

SUNWAPTA FALLS, JASPER NATIONAL PARK, ALBERTA, CANADA A super manageable hike that feels more like a walking trail than a steep climb up a mountain. And the view of the 18-meters high waterfalls and tall forest-like surroundings are so beautiful you’ll want to stick around to take a few selfies. Just make sure to only walk along the designated and marked trails because spray-off from the falls can make spots slippery to walk across. Closest city: Calgary Length: 1 km Time: 1 hour

YOUR HIKING CHECKLIST ake sure someone (other than who you’re hiking M with) knows where you’re going Bring a map, compass and flashlight harge your iPhone and bring a portable charger C before you leave home ack nutritious snacks and water, but make sure to P bring all containers, packaging and wrappers back home with you ear a hat, sunscreen, hiking boots or running W shoes and layers of clothing that you can remove (and put back on) and store in your backpack andaids, extra socks and a First Aid kit are mustB have items

Increase Your Body Awareness & Strength These fun and easy to achieve upper body and hip stability exercises will help you develop body awareness and muscular strength, while preventing injuries. Plus, you can do every single exercise at the gym with your trainer or at home alone

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FITNESS INSIDER WORKOUTS

UPPER BODY TRAINING

Upright row with weight 2

Using a set of weights, start in plank position holding the weights. Row one hand up keeping the elbow narrow to the body. Repeat the exercise for 15-20 reps for 3-4 sets.

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FIGURE SKATER FITNESS

SPRING 2021

Reverse flies Standing on one foot, use a light set of weights. Pull the arms up, squeezing the shoulder blades back and together. 1

Repeat for 15-20 reps on each leg for 3-4 sets.

FITNESS INSIDER WORKOUTS

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FIGURE SKATER FITNESS

SPRING 2021

Tricep extensions on bench Lying on the bench, keeping the lower back flat on the bench, hold the weight lower it behind the head. Maintain a slight bend in the elbows. Repeat for 15-20 reps for 3-4 sets.

FITNESS INSIDER WORKOUTS

Lateral arm raises with weight on bench Lying on the bench on the stomach in superman position, using a light set of weights, raise the arms out to the side with arms straight. Raise the arms up to shoulder height and then return back to straight position facing down. Repeat for 15-20 reps for 3-4 sets.

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FIGURE SKATER FITNESS

SPRING 2021

HIP STABILITY Single leg squat with twist Standing on one leg, with a band above the knees, push the band out to the side while twisting down into a single leg squat. Make sure you draw back the hip on the standing leg to have good alignment of the hips, knees and ankles. Repeat for 12-15 reps each side for 3-4 sets. 1

FITNESS INSIDER WORKOUTS

90/90 kick outs Sit down on the floor in 90 degrees with the front and back leg. Raise the back knee and foot up to hover above the ground. Kick the leg out to align with the hip out to the side and then bend back to starting position.

Repeat for 20-30 reps each side for 3-4 sets.

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FIGURE SKATER FITNESS

SPRING 2021

Plank leg extensions with band In plank position, have the band around the ankles to start. Kick one leg up to hip height for 20 reps and then out to the side for 20 reps. Repeat on both legs for 3-4 sets.

FITNESS INSIDER WORKOUTS

Landing position extensions with band

Start with the freeleg close with a light set of weights in the hands and the band around the ankles. Extend the leg into landing or stroking position for 20-30 reps and repeat on the other side for 3-4 sets.

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# S T A Y F I T W I T H F L E X A F I T

INJURY

PREVENTION What do healthy feet and stretch therapy have in common? Both have huge benefits: they help to keep you in the gym and on the ice injury free. Keep reading to find out more…

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FIGURE SKATER FITNESS

SPRING 2021

STRETCH THERAPY Promoting muscular health and body bliss, the latest massage-like trend is here to stay by Michelle Wilkin

very figure skater, from beginner to Olympic competitor has heard their coach, their off-ice trainer, their choreographer, their teammates, heck even their parents say the words, “make sure you stretch before and after you skate!” Sure, you may be doing more workouts at home right now, but the importance and value of stretching remains the same, which may explain the latest trend in injury prevention: Stretch Therapy. 26

Stretch therapy is the kissing cousin to massage therapy. It can be accessed in typical massage and chiropractic clinics and specialty studios like, B-Stretched in Toronto, The Stretch Space in Vancouver and Stretch Houston in Houston, Texas. Studios are even popping up across North America with fascial stretch experts and trainers offering private and group classes, taking your ability to stretch to a whole new level. Here’s how it works.

INJURY PREVENTION

HOW STRETCHING WORKS To truly explain how stretching works requires a deepdive into molecular science. However, for your purposes, it’s most important to know that stretching acts as the primer for exercise. Since it is possible to injure yourself while stretching, it’s crucial that you do it correctly. This is where having a stretch therapist on your team can help set you up for success. Body alignment, the duration of each stretch and knowing which muscle groups work with and against each other takes training so always seek out a professional when attempting Stretch Therapy.

ONE-ON-ONE STRETCH THERAPY Like a massage or a chiropractic appointment, a therapist, trained in Kinesiology or another comparable discipline, will ask you to lie down on a massage table and will then begin to move your body into various, passive range-of-motion positions. Most often, gentle pressure, extension belts or foam rollers are utilized to achieve maximum stretch for the muscle group(s) and connective tissue around the joints involved in the targeted movements. This, in combination with massage therapy, can be blissful and extremely beneficial, especially during the Post Season when you’re focusing on healing sore muscles and, possibly, a few battle scars from the Competitive Season.

THE BENEFITS OF STRETCH THERAPY

WHY IT WORKS With approximately 700 muscles in the body, Stretch Therapy’s seemingly simple movements can engage up to 19 different muscles at a time. And all you have to do is breathe, relax and let the therapist move you through the stretches that will restore your muscular structure while taking the weight off your limbs. You should feel your muscles stretching, but not feel pain when they are being manipulated. The reason each specific stretch-based movement is solely focused on a specific muscle or group of muscles is because you use agonist and antagonist muscle groups with every move you make. So essentially, these exercises work hard to create balance in the way your body is being manipulated, for example, quadriceps and hamstrings (legs) would be stretched as one grouping, as would your biceps and triceps (arms), and then your abdominal and back muscle groups and so on. figureskaterfitnessmag.com

Massage Therapy is commonly combined with Stretch Therapy to increase blood flow and circulation. The bonus perk is the relaxation and stress reduction that these combined therapies create when applied simultaneously. They can include: Release of tension and increased muscular comfort. Pain associated with tightness and tension from heavy training or overuse and injuries can be alleviated Improved mobility and strength; longer muscles can become stronger muscles Improved posture and overall physical appearance Counteracts the effects of aging

POST STRETCH THERAPY CARE The following are recommended to help detoxify your body after your Stretch Therapy session: Drink at least eight glasses of water the day of and each day afterwards Ice the area if you are recovering from an acute injury (an injury that is less than two weeks old) or if you experience any swelling Use heat, such as a heating pad or by soaking in a warm Epsom salt bath if you’re sore and do not have an acute injury or any swelling. This will help to open the area’s blood vessels and promote increased circulation 27

FIGURE SKATER FITNESS

SPRING 2021

Foot Facts

Warming up the muscles in your feet can be the key to long-term foot health and improved ice time by Patti Larkin C.O, C.Ped

id you know that each foot contains 26 bones and 33 joints? How about the fact that your foot also has over 100 muscles, tendons and ligaments, plus more than 8,000 nerve endings? Did you also know that 25 per cent of your body’s muscles are located in your feet?

While these are fun foot facts, once we lace up our skates and step out onto the ice, we tend not to think about all the important bones, muscles, ligaments and nerves that work so hard to help us perform each axel and jump. The health of our feet is very important to skaters both on and off the ice, so here’s how you can keep yours happy, healthy and injury free.

INJURY PREVENTION

Like the foundation of a house, your feet are the foundation of your body. The health and condition of your feet affect the rest of your body. The bones, ligaments and muscles in your feet function to provide the body with balance and postural stability. They support the arches, shock absorption and activation of joint mobility. Dysfunction of any one of these structures can lead to injuries such as stress fractures, tendinitis, plantar fasciitis and arch collapse, to name a few. Injuries not only affect the foot, but can affect other parts of the body as well. For example, if the arch collapses or over pronates, your lower leg rotates internally, throwing the rest of the body out of alignment. When you add impact forces from jumps during skating, it’s generally just a matter of time before an injury can occur. Your foot is also equipped with specialized sensorimotor nerve endings located in the skin, muscles, tendons, ligaments and joints, called proprioreceptors. These proprioreceptors provide you with proprioception, which is the perceived awareness of where your body is in space, enabling your body to sense movement, location and balance. In skating, these receptors play an important role by sending signals to your brain that enable you to feel the forces from the ice as they transfer to your blade, through your boot and foot, and up to your brain. Many research studies have proven that incorporating foot exercises not only strengthens the feet, but also increases the flexibility resulting in better overall foot function and increased balance and stability. Stronger feet will be more proficient in absorbing impact forces as well as heighten sensorimotor function. Incorporating foot muscle exercises into a regular exercise routine can significantly protect the foot and other parts of the body from potential injury. Although there are many exercises that help improve overall foot function and health, here are a few that are easy to do at home, require no equipment and can be performed while watching your favourite YouTube channel or TV show, while sitting at a desk or as an off-ice, warm-up exercise. For maximum benefits, these exercises should be performed several times a week.

times per foot. This exercise can also be performed standing to increase difficulty and to help improve balance.

3. Toe Yoga Sit in a chair with your bare feet placed flat on the floor. Lift and extend your big toe up in the air while keeping the lesser toes on the ground. Then switch by keeping the big toe on the ground and extending all the lesser toes. This is a challenging exercise for some and you may need regular practice to master this maneuver properly.

Additional Activities to Improve Overall Foot Health At home, walk barefoot to activate and strengthen the smaller muscles of the foot. When outdoors, take long walks while wearing quality athletic shoes and, if accessible, take a walk on a sandy beach barefooted. Figure skating is a high-impact sport and your feet are the first point of impact every time you land on the ice, so including these warm-up foot exercises before practices will provide even more benefits. It won’t take you long before you notice a difference in your feet and they will become strong and healthy. Plus, you’ll help prevent injury and, even, improve your skating.

1. Toe Curls Sit in a chair with your bare feet placed flat on the floor. Put a thin towel flat on the floor in front of your feet. Squeeze your toes and scrunch up the towel. Repeat up to 10 times for each foot.

2. Short Foot Sit in a chair with your bare feet placed flat on the floor. Lift the arch of your foot up while keeping the ball of your big toe on the ground. Repeat up to 10 figureskaterfitnessmag.com

FIGURE SKATER FITNESS

SPRING 2021

IN THE SPOTLIGHT

ISABEAU LEVITO

THE SKY IS HER LIMIT This 13-year-old skating sensation from Mount Holly, New Jersey knows what it takes to gain power, speed and gold medals

I will achieve my goals through lots of training and hard work figureskaterfitnessmag.com

FIGURE SKATER FITNESS

SPRING 2021

HAVING A COMPETTIVE SPIRIT “What inspires you to compete? “When I was 4 years old, I had my first competition. Later on, when I became more competitive and serious I loved the feeling of performing. When I am competing, the excitement of the competition fills me with adrenaline and it’s exciting and helps me perform to the best of my ability.”

What do you love the most about being a competitive figure skater? “Getting to travel and meet new people. I like becoming friends with other skaters. It’s always good 32

to have more friends. For me, it’s interesting to learn about other people.”

What titles have you won and which one was the most meaningful? “I have won the Juvenile and Junior National Championships. I have also won a few North Atlantic Regionals and a few Eastern Sectionals. This year, the Junior Nationals was most meaningful to me, because it was a big title for me and especially during such an odd season. I was very proud of myself. I felt like I worked very hard for it.”

IN THE SPOTLIGHT

Bellman position to stretch out my upper body, before spins and on my ice training for 30 seconds and I do the Rifle/Y position before my workouts for 30 seconds.

Do you do any off-ice strength-conditioning training during the post season? “I wear weights while training some of my off-ice exercises to increase my strength and power. It depends on the day, but I’ll do half of my off-ice routine with the weights, mostly when I’m practicing my jumps. I also wear weights during my warm up on the floor before on ice training.”

How important is flexibility training? “I work on my splits and over-splits every day, between training sessions or whenever I have a moment and when my legs feel tired, because it helps my muscles relax. Usually I will hold each leg in the spilt position for about 30 seconds to a minute and a half.”

What off-ice drills do you perform to increase your speed and power?

Strengthening exercises help me achieve the next level of my elements on the ice THE IMPORTANCE OF OFF-ICE TRAINING Why is off-ice training beneficial for you? “Strengthening exercises help me achieve the next level of my elements on the ice.”

What off-ice warm-up exercises do you perform during the post season? “Stretching helps me a lot to keep my body from feeling stiff or sore. Whenever I feel stiff or feel the need to stretch, I do the splits for one minute on each leg. I practice the figureskaterfitnessmag.com

“I do a series of exercises to increase speed and power and continuously make them harder. On some exercises I add weights. I feel stronger when certain elements or training sessions feel easier than usual or when I have more energy afterwards. [By focusing on power, my height in my jumps has improved] tremendously, even though we haven’t physically measured the height and length of my jumps yet.”

STAYING INJURY FREE How do you help to prevent injury? “I maintain good jumping habits on the ice and by stretching when I’m off the ice. When I am completing my on-ice plan, I try to land all of the jumps listed in the plan. I don’t like to pop my jumps. After, I like to foam roll my muscles.”

How do you fulfil the challenging parts of your on-ice training safely? “Towards the end of a practice session my program runthroughs tend to be the most challenging part of my onice training, so I make sure I gradually increase the load of the practice beforehand. I am constantly aiming to skate a clean program as much as possible, which means that the better I can perform this in practice, the more risk free it should be during a competition.”

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SPRING 2021

KEEPING HER HEAD IN THE GAME What is your biggest mental or emotional challenge and how do you deal with it? “When I am having a bad day, and I am having a hard time doing elements that I can normally do well, it becomes an emotional challenge. When I keep failing at an element that I know I can do very well it can bother me. So I try to just brush it off, try doing the element again and focus on being excited about getting it right on the next try.”

Is it important to you to recharge your mind? “Enjoying my hobbies at home are really important for me to be able to recharge for the next season. Knitting is especially relaxing for me. I knit a scarf for my mom and I am currently making a little scarf for my cat, Lana!”

How do you mentally prepare for practice and for competition? “I tend to try different approaches every competition and practice. My coaches lead the way and I just follow along. Normally I will learn from each competition, like if something was distracting me from doing my best, I would find a way during the next competition to ignore any distractions.”

What types of mental training do you participate in? “My coaches are very helpful with my mental training as well, they help me calm down and focus on my practices and competitions. We use visualization, where I visualize myself doing certain elements perfectly and understand the process [in achieving each one] in hopes of performing it the way I visualized.”

IN THE SPOTLIGHT

What rituals do you followed to stay focused and calm?

ta. Angel hair pasta with Parmesan cheese is my secret indulgence.

“Gratitude. [During the pandemic] I trained on Zoom and then, later, I was able to get some ice time here and there. I was very grateful to be able to get back on the ice again. My off-ice training and hobbies, [help make me] feel good.”

ISABEAU’S FUTURE GOALS

FOCUSING ON PROPER NUTRITION What is your daily meal plan for the off-season? “My meal plan doesn’t really change between each skating season. I just focus on eating healthy, as much as possible. I really like to add vegetables to my meals, like cooked carrots and spinach.

Do you like to snack between meals? My favourite snack is oranges. And I do eat a lot of pasfigureskaterfitnessmag.com

Where do you hope to be at the end of the 2021 skating season? “Unfortunately Covid-19 has made It hard for competitions to be as often as usual. But I hope to be on the podium next year at Junior Worlds.”

What are your top three skating goals? “To land a quad in a competition, to place in the top three at Junior Worlds and to continue to not have any injuries. I will achieve them through a lot of training and hard work with a lot of hours spent on and off the ice, training and practicing ballet. A lot of patience as well, because I know it’s not easy.” 35

FIGURE SKATER FITNESS

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TRAIN THE MIND

Brain Train

Five steps towards creating a calmer, happier and more resilient you by Dr. Cortland Dahl

ust like putting time in on the ice, training your mind can have profound effects on your success as a figure skater. What if you could develop the skills to rewire your brain to be more focused, calm and resilient, just 36

like you develop the skills of your routines? Well you can, your brain and biology are built for it and getting started is as easy as following these five steps.

TRAIN THE MIND

STEP 1 UNDERSTAND WHAT’S

GOING ON IN YOUR MIND Did you know that, according to Science Magazine, we only pay attention 47 per cent of the time? This means we’re not responding to what’s right in front of us. We are no longer in the driver’s seat of our own minds. Our habits are running the show and all of this restless mental energy feeds our impulses and emotional reactions. Building the skills of well-being, such as awareness, connection, insight and purpose can help you move from reacting out of habit to responding with intention. So when you make a mistake on the ice, you can not only physically recover, but also mentally and emotionally recover. You can train yourself to be in the moment instead of reacting to what happened in the past. This ability to be fully in the here and now will make your mind as well-trained as your body. This mental edge will support you during your training time and while performing in a competition.

STEP 2 BUILD A HABIT OF APPRECIATION

do is pause and listen to your own breathing. If you’re training, take a moment and concentrate on the sounds of the skaters moving on the ice. Aim to practice this form of meditation a couple times each day. Now, take a moment and think about how you can add this practice of awareness to your physical training routine. Can you go for a walk and focus on the sounds around you or the trees and other things you see? Can you lace up your skates and feel the tactile sensations in your hands and feet? Every moment you consciously choose where to place your attention, you are rewiring your brain to be more aware, calm and focused.

STEP 4 CALL UPON YOUR SKILLS

DURING COMPETITION With practice, you can anchor your thoughts and feelings to something like your breath, a sound or a visual object. You can get in the zone and if something goes wrong, it’s no big deal. You’re in the present, focused on what’s happening right now, not something from your past.

AND GRATITUDE Growing your awareness of appreciation and gratitude for others is as simple as training your mind with specific thoughts. And the benefits will bring the same level of precision and intention to your mental capacities that you bring to your physical abilities. Here’s an example: Close your eyes or just relax your gaze and pay attention to your breath. Take a few slow, deep breaths and notice what it feels like as the air moves in and out of your body. Now think of someone you care about and bring to mind something you really appreciate about this person. You might even imagine saying or doing something to express your appreciation. Open your eyes. That’s it. In less than a minute, you developed the skill of paying attention on purpose and the skill of appreciation. You can spend your minute appreciating or feeling gratitude for anything or anyone you like; it’s your minute. Practice this one-minute of focused thought daily and soon it will become a new habit.

STEP 3 ADD MEDITATION TO YOUR

TRAINING ROUTINE The scientific framework for this kind of mental training focuses on four key pillars of well-being with the first being awareness. It’s a skill that can help calm the mind and bring your attention to the present moment. In this pillar, you can develop the skills of mindfulness, attention and self-awareness, all you need to figureskaterfitnessmag.com

STEP 5 KEEP ON TRAINING Awareness is just the beginning. You can incorporate other areas that contribute to well-being that are both trainable and measurable such as connection (skills of appreciation, kindness and compassion); insight (skills of self-inquiry, self-knowledge and self-transcendence); and purpose (skills of clarifying purpose, embodying values and finding meaning). These skills are profoundly helpful, in competition, in training and in life. You can train all these things, just like you prepare your physical well-being by eating well, getting enough sleep and practicing for hours. A healthy mind can support resilience, improve relationships and calm the mind, in addition to helping you achieve your skating goals.

MEDITATION APPS TO GET YOU IN THE ZONE Try Healthy Minds Innovations and Dr. Dahl’s meditation tools: Healthy Minds Program App (www. hminnovations.or/meditation-app) has guided practices that can be done sitting still or on the move. Sound Cloud Awareness Practice: A Tour of the Senses (www.soundcloud.com/ awarenesspractice), a five-minute, seated meditation.

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NUTRITION INSIDER

Emotional Eating

Understanding why stress, boredom, unhappiness and more can sometimes have you reaching for chips or a chocolate bar. Here’s how you can make healthier choices by Ashley Leone

e’ve all heard the expression, emotional eating. You may have even said it about yourself, you know, after you ate an entire bag of salt and vinegar chips and two bowls of ice cream while binge watching Netflix because you were bored. This happens to everyone. 38

We emotionally eat when we’re feeling sad, happy, excited, depressed and yes, even bored. Eating like this when we’re not hungry doesn’t always mean that something is wrong, yet it can affect our mental and physical health if we’re consistently using food as a coping mechanism.

NUTRITION INSIDER

WHY WE EMOTIONALLY EAT There are many reasons why we emotionally eat, including restrained eating, poor stress management, an inability to understand our body’s hunger cues and in response to social signals, like being at a birthday party where everyone is having a second piece of cake. Restrained eating is when we purposely restrict how much we eat and is linked to overeating and emotional eating. A 2018 study in Appetite, found that restrained eating behaviour is associated with more significant food cravings and more frequent emotional eating. Lack of the internal sensation of hunger or being aware of when we’re actually hungry compared to eating because we want to or think we’re supposed to, may also result in emotional eating, as can poor stress management. It can also be a learned behaviour that turns into a coping mechanism when we eat comfort food in response to negative emotions, such as eating chocolate chip cookies or pizza to help comfort us when we lose our favourite pet.

THE FOODS WE CRAVE Often, the food we reach for when we are not hungry can lean towards the fatty, salty and sugary side like, chocolates, Doritos and doughnuts. It’s easy to do. If you are struggling with unhealthy eating behaviours, talk to your family or coach about it so that they can support you. In the meantime, know that you will always benefit from good sleep, fuelling regularly and sufficiently, and embracing intuitive and mindful eating.

FIVE STRATEGIES TO CURB EMOTIONAL EATING

Here are five ways to create better coping mechanisms and healthier relationships with food. 1 Get a good night’s sleep. Research indicates that we are more prone to emotional eating when we are sleep deprived. A 2014 study by Appetite showed that when young adults had 1.6 hours more sleep than usual (5.6 hours vs 7.1 hours), they experienced a 14 per cent reduction in their overall appetite and a 62 per cent decrease in their cravings for sweet and salty foods. So reach for the alarm clock instead of the cookie jar. 2 Nourish yourself sufficiently. To avoid overeating in response to restrictive food behaviour, nourish yourself consistently throughout the day to keep your body well fuelled. If you undereat, you are more likely to eat less healthy food and to eat a more generous amount than you need at your next meal. Make eating regular meals a priority.

figureskaterfitnessmag.com

3 Practice Intuitive and Mindful Eating. Intuitive eating is when you eat in response to physical cues like hunger. Often, if you are more prone to emotional eating you may also have less awareness of these physical cues. Practicing mindful eating can help. This means focusing on what’s on plate your instead of what’s on your phone. Keeping a mindful-eating journal can also help. Tune into your senses by acknowledging the sight, taste, smell and sound of the food you’re eating and then, write about it afterwards in your journal. This will help you be fully present during meal time. 4 Focus on alleviating food cravings. Eliminating your food cravings can be as straightforward as removing the tempting food from your home. Journaling about these cravings and when they occur can also help to pinpoint your behaviour that triggers the cravings. For example, if you crave chips when you are studying, maybe a study break and a short video chat or a walk with a friend is the solution. 5 Know when you need help. For some, emotional eating can lead to binge eating behaviour that requires the support of professionals, including a psychiatrist, psychologist or social worker with expertise in eating disorders. If you feel that your relationship with food has become unhealthy, know that you don’t have to go through this alone. Talk to your family or coach who can help you find a doctor to connect you with the right resources.

HEALTHY EATING TOOLS Mindful Eating Journals The Mindful Eating Journal: Prompts and Practices to Restore Your relationship with Food by Alyssa Snow Callahan The Intuitive Eating Workbook: Principles for Nourishing a Healthy Relationship with Food by Evelyn Tribole and Elyse Resch The Mindful Eating Journal by Calm Support Organizations Eating Disorder Association of Canada (EDAC) www.edac-atac.com National Eating Disorder Information Centre (NEDIC) www.nedic.ca Canadian Mental Health Association (CMHA) www.cmha.ca

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STYLE

Max Your Relaxation

Create an At-home Spa For Maximum Relaxation. You train hard every day, so your body deserves a little TLC every single day. Here’s how to get yours by Adriana Ermter

Self-care. It’s a word we’re hearing more of lately and for good reason. Why? Because, according to a survey conducted by Everyday Health, approximately one-third of North Americans have recently visited a doctor about something stress-related with 57 per cent of the study’s participants admitting that stress impacts their life. And when stress builds it can lead to insomnia, restlessness, fatigue, upset stomach, muscle tension, irritability, social withdrawal and a lack of motivation, making taking care of yourself a priority. Your head to toe care has multiple health benefits, including your emotional and mental wellbeing and, of course, increased hygiene. But you don’t need to book a trip to the spa to reap the pampering rewards. You can create a spa-like environment at home, which, according to The Cleveland Health 40

Clinic, can decrease stress hormones to help regulate your mood, release tension and soreness from working out and make exercising more productive and easier to accomplish each day. Plus, when you spend time on yourself it refuels your energy tank, making you feel valued, worthy and capable by the most important person of all: you. So consider spending a little “me time” in the bathroom each day. You only need 20 minutes or so to reset and rejuvenate to enjoy the increased relaxation it will provide and it will give your brain a much-needed break. After all, you train hard and your body deserves the TLC (yup! That means tender loving care), that’s guaranteed to follow every soak, face mask, deep cleanse and more. Here’s how to carve out your athome spa time in the mornings and/or at night.

STYLE

PM Shower

Get a fresh start on your day. According to Medical Daily, hot showers stimulate the release of growth hormones, which can help to rebuild damaged cells, detoxify your body by sweating out stress, increase oxytocin levels to ease anxiety and act as a decongestant helping to relieve cold and flu symptoms. Suds up with The Body Shop’s Pink Grapefruit Bath and Shower Gel for a hit of citrus-smelling, mood lifting zing. Try: The Body Shop Pink Grapefruit Bath and Shower Gel, from $6 to $25, available at The Body Shop.

Scrub The skin on your face protects you from dirt, grime, pollutants and environmental stress, so it deserves a good clean every day. In addition, the American Academy of Dermatology says that exfoliating can prevent clogged pores and unwanted spots by eliminating dead skin cells and all that extra gunk, making it look brighter, feel softer and enhance the absorption of your facial lotion. Try: e.l.f. Exfoliating Scrub, $7, available at Shoppers Drug Mart.

Moisturize Your skin loses moisture courtesy of the wind and sun, cold ice rinks, the thermostat and more. So Harvard Medical School recommends replenishing this water loss with beneficial ingredients like those found in Garnier’s Organic Argan Face Moisturizer for Dry and Sensitive Skin. Fuelled with aloe vera and hyaluronic acid, this face lotion will nourish your skin leaving it soft and smooth for up to 48 hours. Try: Garnier’s Organic Argan Face Moisturizer for Dry and Sensitive Skin, $18.40, available at Shoppers Drug Mart.

Body Care If the hair on your legs or underarms bothers you, know you’re not alone. The Skin Health Alliance says unwanted hair is real and removing it can be a psychological benefit, increasing your sense of self. Products like Nair’s Wax Ready Strips, quickly and easily eliminate hair in the comfort of your own bathroom. Easy to apply, this DIY option is safe to use too, as it’s made from 97 per cent natural ingredients. Try: Nair Wax Ready Strips Legs & Body, from $19.99 at drugstores and grocery stores.

Bathe Did you know that soaking your tired and aching muscles in a soothing bath can increase your happiness? Neil Morris, a psychologist at the University of Wolverhampton says that bathing creates a sense of quiet and comfort. Add a splash of foaming bubbles infused with epsom salt, hemp seed oil, white thyme, cedarwood and bergamot essential oil to revitalize your body while calming your mind, provide stress relief and moisturize your skin. Try: Dr. Teal’s Hemp Seed Foaming Bath with Pure Epsom Salt, $8.98, available at Walmart.

Mask What comes in every colour in the rainbow? Skincare masks. And yes, you may look funny once you’ve rubbed one on, but according to the University of Pennsylvania Penn Medicine, they can also trap moisture and healing ingredients in your skin by creating a film that can hydrate, brighten, rejuvenate and replenish your face. And with all the time you spend sweating it out on hot gyms and cold rinks, your skin deserves it. Try: Dermalogica Melting Moisture Masque, $92, available online at www.dermalogica.ca.

Moisturize Fact: your lips only have three to four outer layers compared to the 15 to 16 protective layers on the rest of your skin. Plus, Healthline says your lips are the most susceptible skin on your body to incur damage from the sun and other environmental factors. This means they dry out, crack, get chapped and peel faster and easier than any other body part. Help yours by regularly applying a hydrating and nourishing lip balm throughout the day. Try: Quo Beauty Avocado Lip Balm in “Coconut Cream,” $10, available at Shoppers Drug Mart.

Body Care The power of smell can actually help relax your body, especially when you use the right scents. According to John Hopkins Medicine, essential plant oils such as lavender, tea tree, peppermint and citrus (think: lemons, orange etc), can do everything from relieve anxiety to heal acne and give you a boost of happiness. So try rolling on a little stress relief with Lotus Aroma Essential Oils when you want to unwind and tap into your happy place. Try: Lotus Aroma Essential Oils Roll-on Blends in “Stress,” $18.99, available at Shoppers Drug Mart. 41

FIGURE SKATER FITNESS

SPRING 2021

SKATERS CORNER

GET EDUCATED Skate Canada is committed to the ongoing education of all three pillars by regularly reviewing and recommending educational training and resources for the skating community to establish and nurture an inclusive environment. Their first priority is education on anti-racism, including education on Black, Indigenous and Persons of Colour (BIPOC), inclusion in sport. This educational process has already begun with Skate Canada’s board of directors and senior management and will be made available to the greater community.

PARTICIPATE IN COMMUNITY OUTREACH

Change for the Positive Skate Canada’s Commitment to Equity, Diversity & Inclusion by Adriana Ermter

Figure skating is for everyone. It’s why Skate Canada is supporting equity, diversity and inclusion at and within all skating clubs across the country. Having equity means that every skater will receive fair and respectful treatment. In addition, promoting diversity (people’s different attributes and backgrounds, such as their race, ethnicity, gender, age, disability, sexual orientation, language and religion) shows that anyone and everyone is welcome and accepted in the skating world. After all, building inclusion creates harmony for all of 42

us, whether we’re a beginner or an Olympic competitor. When you promote these three pillars, you’re embracing, respecting and valuing the differences in others. It also allows skaters, coaches, parents, clubs and more to create and share a safe space for everyone to participate in and practice the sport they love--all while developing a strong sense of community and shared experiences. Here’s what Skate Canada is doing to make sure our sport, your sport, is improving equity, diversity and inclusion for all.

Recognizing the need to have open conversations about race, to listen to BIPOC voices, and to engage our community, Skate Canada created a Talking About Race in Skating Panel last year. This virtual panel featured BIPOC voices in skating, discussing why talking about race will make our skating community stronger. In addition, a series of open dialogue virtual chats will also be produced to inspire members to engage in transformational self-education and dialogue.

NEW POLICIES AND TERMINOLOGY Ongoing equity, diversity and inclusion policies and strategies are being developed to help ensure that individuals of all races, genders, sexual orientation and abilities feel welcome in Skate Canada programs and events. An active review of terminology in the sport is underway.

QUESTIONS AND ANSWERS Skate Canada is in the beginning stages of these news actions and is committed to anti-racism, anti-bullying and the promotion of equity, diversity and inclusion through safe sport. If you would like more information or have any questions you would like answered, feel free to log onto their national website at www. skatecanada.ca.

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