A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING
VOLUME 5
ISSUE 3
SUMMER 2019
GO
HARD CORE:
For power, strength and stamina
4
HEARTY MEALS TO FUEL YOUR BODY
CALM, COOL & COLLECTED
Make staying focused and levelheaded your off-season super power
FLEXAFIT WORKOUT
Summer Training
Meet
Evelina Lorek With creativity flowing through her veins and a life-long love of figure skating in her heart, she is Finland’s ultimate choreography ice-queen
www.figureskaterfitnessmag.com
EDITOR’S LETTER
Letter From the Editor THANK YOU TO EVERYONE WHO CONTRIBUTED TO FIGURE SKATER FITNESS! PUBLISHER/EDITOR-IN-CHIEF Signe Ronka MANAGING EDITOR Adriana Ermter CHIEF FINANCIAL OFFICER Angela Ronka CONTRIBUTORS Christian Bonin Ashley Leone David Merson Vince Sant Tim Silvester Justine Tobin Dr. Alok Trivedi
Are you ready? Are your skates freshly sharpened, your off-ice training sessions booked, your flexability on point and your goals mapped out? Because as quickly as you can say: one, two, three, we’re in the off-season and as you know, it starts with a bang. From a training perspective, this is your most intense time of year. You’re working out hard, focusing on your technique, picking up speed and putting in a lot of time on the mat to ensure your mind and body both know how to fulfil each leap, jump, axel and twirl successfully and without injury. (We’ve got you covered on page 16 with our Flexafit Workout!) Still looking for a trainer to help you achieve these skating goals? Use our Check List Your Trainer guide (on page 12) to point you in the right direction. Or maybe you want a little style insight on what to do and not to do with your hair and skincare (page 16). After all, it’s working out just as hard as you are. As for those who’ve always wished for a sneak peek into what it takes to be a globally respected choreographer, our cover model Evelina Lorek shares all of her secrets. She’s been working her magic on the ice for over a dozen years, complete with a stint as part of the 2017 World’s creative team in Helsinki. If you follow us on Instagram, we’ll keep you up to date on every event, moment, exercise and more, because our Flexafit and Figure Skater Fitness magazine team is always working hard behind the scenes to keep you informed. See you on social. @figureskaterfitness
Sincerely,
Signe Visit us at www.figureskaterfitnessmag.com Figure Skater Fitness is published four times a year by Figure Skater Bootcamp Inc., 33 Villiers St. Suite 202, Toronto, ON, M5A 1A9. Copyright 2015 by Figure Skater Bootcamp Inc. All rights reserved. Nothing appearing in Figure Skater Fitness may be reprinted, either wholly or in part, without the written consent of the publisher. Email address must accompany all submissions and no responsibility can be assumed for unsolicited submissions. All email content, photos, manuscripts, sent to Figure Skater Fitness will be considered as intended for publication and Figure Skater Fitness reserves the right to edit and/or comment. Figure Skater Bootcamp Inc. reserves the right to reject any advertising at its discretion. Advertising office phone: (416) 554 9456. The publisher accepts no responsibility for any harm or injuries incurred by practicing the activities suggested in the publication. PRINTED IN CANADA
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FIGURE SKATER FITNESS
SUMMER 2019
Contributors Ashley
Leone RD MSc CDE
Ashley is a Registered Dietitian. She is the owner, operator and nutrition expert behind Gazelle Nutrition Lab in Toronto. Ashley provides nutrition advice and plans for athletes and active people alike. Her goal is to help you fuel your inner athlete and put good sense back into eating.
Vince
Sant Vince is an ISSA certified trainer and the co-founder and lead trainer of V Shred, an online fitness training and nutrition platform. A dedicated health advocate, Sant encourages athletes and non-athletes through resultsdriven online programs.
Justine
Tobin Justine graduated from the University of British Columbia in Kinesiology. She combines her competitive figure skating and ice hockey background with her experience as a certified Flexafit Trainer to design unique strength and conditioning programs for athletes.
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David
Merson PT, DPT, ATC
David is a Doctor of Physical Therapy and a Certified Athletic Trainer. A Body Coach at TB12 Sports Therapy Center in Foxboro, MA, USA, David treats all athletes, including figure skaters and has been part of the medical staff for figure skating events in Boston.
Tim
Silvester Tim is the owner of Get Coached, is a UKSCA Accredited Strength and Conditioning Coach and has a BSc. Honours degree in Sport and Exercise Science. He has worked with athletes for over 10 years and specifically with skaters for the past seven years.
Dr. Alok
Trivedi Dr. Trivedi is the founder and owner of the Aligned Performance Institute. He combines neurology and psychology to create tailored behaviour modification systems to maximize performance in athletes and executives.
Table of Contents
ON THE COVER
Evelina Lorek, photo by Seppo Kabongo
PAGE 3 Masthead & Editor’s Letter PAGE 4 Contributors PAGE 5 Table of Contents
PAGE 6
THE IT LIST
PAGE 9
FITNESS INSIDER
PAGE 10 PAGE 12
Go Hard Core Check List Your Trainer
PAGE 15
FITNESS INSIDER WORKOUT
PAGE 16
FLEXAFIT SUMMER TRAINING
PAGE 25
INJURY PREVENTION
PAGE 26 PAGE 28
Persistent Pay-off The Raw Deal
PAGE 30
IN THE SPOTLIGHT With creativity flowing through her veins and a life-long love of figure skating in her heart, is it any wonder Evelina Lorek is Finland’s renowned “Choreography Ice-Queen.”
PAGE 37
TRAIN THE MIND
PAGE 38
Calm, Cool & Collected
PAGE 41
NUTRITION INSIDER
PAGE 42
Hearty Meals
PAGE 46
STYLE
PAGE 47
Our Hair & Skincare Guide
PAGE 50
SKATERS CORNER
Champions of Off-ice Training
FIGURE SKATER FITNESS
SUMMER 2019
Brooke MacAdam, 12 years Thornhill Skating Club My coach is…
My favourite thing about off-ice training is:
Knowing what I can do off-ice. This gives me confidence for when I am on the ice.
Ellen Gould
Skating has changed my life…
Skating is important to me…
Because I get to do something I really love and I get to focus on something other than school.
Because I love being with my skating friends and we share something (figure skating!) in common. I find it very fun. My most challenging element is:
My biggest goal is:
To compete at the Olympics. I wish that I...
Could skate all the time!
Axel. It's difficult because of the one and a half rotations I have to do.
Photograph courtesy of Brooke MacAdam
THE IT LIST
Where we bring you top figure skating events, quote-worthy statements, must-have items and so much more… 6
THE IT LIST
READ IT Human Rights in Children’s Literature
CHECK IT OUT Ever wanted to know what it takes to be a figure skating choreographer and a good one at that? Our cover girl Evelina Lorek dishes on her journey as one of Finland’s most coveted artistic and creative visionaries. You can check out the full story in this issue starting on page 30.
Kids have rights just like adults! In Jonathan Todres and Sarah Higinbotham’s new book, children and their parents can explore their inherent rights and how to respect those of others. With each thoughtfully written word, girls and boys will learn about the convention of the rights of children, while gaining self-esteem and confidence. Human Rights in Children’s Literature, from $45, available online at www.amazon.com
SAY IT I love stepping onto the ice knowing I can create whatever I want or am feeling that day. It inspires me to be creative and artistic. It’s a great therapeutic outlet to utilize both my heart and body at the same time. — Tara Lipinski
USE IT Marc Jacobs Beauty Highliner Gel Eye Crayons You skate hard on the ice and train just as much off the ice. So you need an eyeliner that can keep up and stay put no matter how much you sweat. Why not make a
bold statement with one of these pretty pops of colour? They’re super fun, glide on easily and are waterproof making smudging impossible and fancy-looking eyes oh-so wonderful. Marc Jacobs Beauty Highliner Gel Eye Crayons, $31 each, available at Sephora.
PLAN IT JULY 2019 6 Flexafit Workshop, CPA Outremont in Montreal, Quebec with Signe Ronka 1-7 Inclusive Skating International Event, Glasgow, Great Britain 23-24 Flexafit Workshop, Elite Summer Training Camp at the Nashville Skating Academy with Signe Ronka, Frank Carroll and Chris Conte in Nashville, TN, USA
21-24 28-31
Photograph courtesy of Alexia Orlova-Kramble
AUGUST 2019 ISU Junior Grand Prix of Figure Skating - Grand Prix de Courchevel, Courchevel, France ISU Junior Grand Prix of Figure Skating, Lake Placid, USA
SEPTEMBER 2019 4-7 11-14 12-14
ISU Junior Grand Prix of Figure Skating - Riga Cup, Riga, LAT ISU Junior Grand Prix of Figure Skating, Chelyabinsk, Russia Skate Canada 2019 Autumn Classic, Sixteen Miles Sport Complex, Oakville, Canada
figureskaterfitnessmag.com
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SECURE YOUR NAME. SECURE YOUR SUCCESS. Register your domain name now to build your an base and jump start your career beyond t e ice.
GE T A HE A D S TA R T
BEFORE SOMEONE ELSE DOES.
FOR MORE INFO VISIT NAMESILO.COM
FITNESS
INSIDER
Are you ready to work out? Hard? Now’s the time! Our experts have all the core tips and tricks you need to know, including how to increase your strength, power and endurance, plus a checklist to find the perfect trainer to help you achieve your goals. figureskaterfitnessmag.com
FIGURE SKATER FITNESS
SUMMER 2019
GO HARD CORE The off season is the perfect time to work out hard to gain your power, strength and stamina by Tim Silvester
F
or most skaters the summer is off season and is a time to focus on specific training needs and general strength and stamina building. This is the time of year for you to develop your power, improve your core and increase your endurance with or without training equipment. Strength training is often avoided during the competition season as the focus is on performance on the ice. If any strength training is done then it is often sporadic and of low intensity to not impact the on-ice sessions. During the off season there are no competitions and training on the ice when tired is less of an issue 10
and therefore real strength gains can be targeted and heavier, more intense training sessions undertaken. This may leave your legs feeling tired and sore but you will be stronger and more powerful when the competition season comes back around.
Feel Your Power Power is a combination of muscular strength and speed of movement. You are most likely already fast due to the on-ice and off-ice training that you are currently doing. Increasing your strength and power will enable you to move
FITNESS INSIDER
and athletic performance. One such movement is the hip hinge that involves the hamstrings, glutes, adductors, lower, mid and upper back muscles. There are a few exercises that will cover this movement, but the most common and effective are the Barbell Stiff Leg Deadlift, also known as a Romanian Deadlift and the Kettlebell Swing. Both exercises work all the above muscles and more and both follow a very similar movement pattern. However, the Stiff Leg Deadlift is predominantly a strength exercise whilst the Kettlebell Swing is a faster more dynamic movement. Both are good but if you have access to a barbell, in addition this exercise is also a great partner for the Barbell Back Squat. PRO TIP: Make sure to work both legs equally by using equal amounts of weight for the Single Leg or Pistol Squat. PRO TIP: For the Romanian Deadlift, keep the barbell on your thighs and push your hips back. PRO TIP: For the Kettlebell Swing, use your hips not your arms to move the kettlebell.
Grow Your Strenth Endurance
faster and jump higher. You need to be powerful so that you can achieve your jump take-offs and landings, as well as for speed across the ice. The quickest way for you to gain power is to get stronger and one of the best exercises for increasing leg strength is the back squat using a weighted barbell. TRY: THE BARBELL BACK SQUAT This will work all of the major muscles in your legs and core. Make sure you get help from a qualified coach and follow an age appropriate strength program. If you don’t have access to weights or a squat rack then the next best squat option is the pistol or single leg squat. Get good at this on both legs so that both sides of your body can work at the same maximum level. PRO TIP: Keep your heels on the ground and squeeze your core and buttocks as you squat. TRY: THE BARBELL STIFF LEG DEADLIFT AND THE KETTLEBELL SWING There are certain movements and muscle groups that when trained well will help enhance your power figureskaterfitnessmag.com
There are many ways to improve your strength endurance. This is the ability to repeat a strength or power exercise several times over, such as the many jumps and spins you complete during your figure skating program. TRY: RUNNING, SKIPPING ROPE, CYCLING AND SPIN CLASSES All of these cardiovascular-based exercises provide great conditioning and will definitely improve your stamina. However, there is one exercise that keeps coming up in the various search engines, that coaches and personal trainers consistently name as one of the hardest exercises becasue it works the most muscles in the body, the burpee. TRY: THE BURPEE When done correctly, this multi-level and dynamic exercise works your legs, core, chest, back, shoulders and arms whilst also working your heart and lungs too. There aren’t many exercises using weights or machines that are more effective, complete or tougher than a burpee done well. PRO TIP: Squat to hands on the floor, kick your legs back and lower your body to the floor, reverse this process and return to standing. 11
FIGURE SKATER FITNESS
SUMMER 2019
Check-List
YOUR TRAINER
How to choose the right and most qualified personal trainer for your physical needs and skating goals by Vince Santo
W
e all want the best, whether it’s the smoothest ice, funniest friends, sharpest skate blades or a loving family. So naturally, when you’re looking to work with a personal trainer it’s important to choose someone who meets your personal needs and your figure skating goals. Use this checklist as your guideline for finding the smartest, most qualified and certified personal trainer.
just hand you a dumbbell and ask you to copy them. On the training front, that means doing movement screening and even basic performance tests. And on the nutrition front, that means looking at the client’s current intake and assessing a host of lifestyle variables, including schedule, primary complaints/discomforts/ allergies, willingness to change and overall physical health.
CHECK: THEY DO AN ASSESSMENT ON THE FIRST SESSION
CHECK: THEY LOOK LIKE THEY’RE A TRAINER
The best trainers perform thorough and complete assessments when working with a new client. They don’t 12
You want a trainer who practices what he/she preaches. This does not mean they need to look like an Adonis, but
FITNESS INSIDER
they should look like they are fit, since they’re walking billboards of their profession.
CHECK: THEY UNDERSTAND YOUR CURRENT WORKOUT SCHEDULE Chances are you’re probably working out three to five times a week, already. Your trainer should accept that and add and modify your personal training sessions accordingly.
CHECK: STRETCH AND WARM-UP WITH YOU
Even the most experienced athletes find it challenging to stretch or warm-up on their own. A good trainer will show you what movements to do, which muscles to focus on, explain the when and why of dynamic stretches over static stretching and the benefits of partner stretching.
CHECK: THEY DON’T GIVE YOU UNNECESSARY HOMEWORK
What you do in your one-hour session should help you to achieve your goals outside of your session. Good personal trainers give you homework with a purpose.
CHECK: THEIR SMARTPHONE STAYS IN THEIR POCKET
If your personal trainer is taking (non-emergency) texts and phone calls or checking social media in the middle of your session, they’re not behaving professionally. An engaged personal trainer pays attention to what you’re doing and puts your safety and time first.
CHECK: THEY’RE FRIENDLY, BUT KEEP THE CHIT-CHAT TO A MINIMUM Your trainer should be maximizing the time with you, not gossiping or telling his/her tales of woe. It’s fine to chit-chat with a trainer before the “clock starts” or after the workout has ended. The actual training time should be confined to instruction, supervision, coaching, your form and the workout you are doing. With the exception of reasonable rest/ water intake periods, you should be in motion/activity for the duration of the session.
CHECK: THEY FOCUS ON SUPPORTING YOUR IMPROVEMENT
Most qualified trainers won’t incorporate a stationary bike or Stairmaster session into your work and out then figureskaterfitnessmag.com
watch you do it, unless you don’t know how and it’s part of your overall goal plan. Your sessions should be for being coached, strengthening your body and learning new techniques. A good trainer will make sure that multiple body parts are being used and include cardio, body weight resistance, free weights, bands, medicine balls, machines and more.
CHECK: THEY DON’T FOLLOW THE NO-PAIN NO-GAIN RULE
There is nothing wrong with doing crunches until you feel the burn. Pain is your body’s alarm to alert you that something is wrong; that you should stop doing what you’re doing and figure out the problem. There is however, a distinct difference between legitimate pain and the soreness you get when you exercise. If a muscle feels pulled and you express that to your trainer, he/she should lay off training that muscle group until you are completely healed. If you are beginning training with an existing injury, such as a weak Achilles tendon, the trainer should be skilled enough to strengthen that area and avoid moves that will exacerbate it.
CHECK: THEY HAVE A POSITIVE ATTITUDE
Even when a trainer is giving you a difficult task, they’re positive about it and never make you feel bad or ashamed of your body’s capabilities and physical appearance. A good trainer motivates by focusing on the positive with statements, such as “you’re so much stronger since we first began, your cardio has really improved,” or “you’re becoming more flexible.” Professional and empathetic trainers will always empower you.
EIGHT GREAT PERSONAL TRAINING AND COACHING QUALIFICATIONS 1
ACE, American Council on Exercise
2
ACSM, American College of Sports Medicine
3
SEP-CPT, Canadian Society of Exercise Physiology C — Certified Personal Trainer
4
ISSA, International Sports Sciences Association)
5
NASM, National Academy of Sports Medicine
6
CCP III, Canadian National Coaching Certification N Program, National Level
7
NSCA, National Strength and Conditioning Association
8
NASM (National Academy of Sports Medicine),
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SPORT SPECIFIC TRAINING FOR
FIGURE SKATERS Host a workshop at your club this year! Presented by Flexafit - Santasport We offer all the essentials of on and off-ice training for figure skaters in Europe and Asia.
CONTACT US TO GET QUOTE info@flexafit.com mikko.pohjola@santasport.fi santasport.fi/flexafit
Photography by Christian Bonin
SUMMER TRAINING
Whether you are skating all summer or your ice comes out all summer, this easy-to-do at home workout will keep you sweating all summer long. Follow this warm up, exercise routine and cool down for the ultimate workout this summer. figureskaterfitnessmag.com
FIGURE SKATER FITNESS
SUMMER 2019
WARMUP
High knees, butt kicks, tuck jump + max rotation Add challenge with max rotation. Complete each exercise for 15 seconds, and continue for 2 rounds of each exercise. 3 min total
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2
3
1
2
3
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FITNESS INSIDER WORKOUTS
WORKOUT
Lateral bound touch toe + Hop Stand upright on one foot, jump laterally over on to the other foot, slowly with control touch your standing foot with your opposite arm. Finish with a hop and repeat on the other foot.
2
1
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FIGURE SKATER FITNESS
SUMMER 2019
WORKOUT
Lateral bound + Hip snap + one foot full turn Stand upright on one foot, jump laterally over on to the other foot, slowly with control touch your standing foot with your opposite arm. Finish with a hip snap followed by a full rotation on one foot. Repeat on the other foot 2
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4
FITNESS INSIDER WORKOUTS
WORKOUT
Plank zig zag hops Start in a plank position with your arms extended below you. Hop both feet towards the upper right side and back to the centr. 1
Repeat to the left.
2
WORKOUT
Plank zig zag hops with medicine ball Start in a plank position with your arms extended below you on a medicine ball. Hop both feet towards the upper right side and back to the centre.
1
Repeat to the left.
2
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FIGURE SKATER FITNESS
SUMMER 2019
1
WORKOUT
Ball roll push ups on box Position yourself in a plank position parallel to the floor with your feet elevated on a box behind you.Place ball under one hand, lower your chest to the floor and back up. Roll the ball over to the other hand and repeat.
2
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FITNESS INSIDER WORKOUTS
WORKOUT
Layover spiral Stand in a spiral position with your leg just above 90 degrees and your arms extended to both sides. Slowly, with control, twist your body towards the right side and back again to the centre 1
Repeat towards the left. 2
WORKOUT
Layover Spiral with partner Stand in a spiral position with your leg just above 90 degrees and your arms extended to both sides, holding small weights. Slowly, with control, twist your body towards the right side, bringing your gaze with you up towards the ceiling, and back again to the centre. Repeat towards the left.
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FIGURE SKATER FITNESS
SUMMER 2019
1
COOL DOWN
Biellman Stretch Lying Down Stand upright with your arms positioned above your head, and pull them apart and back towards the wall behind you using the resistance band..
2
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FITNESS INSIDER WORKOUTS
1
COOL DOWN
Chest stretch with band Lay down on the floor with one leg bent. Place resistance band around the bent foot and hold the other side of the band in your hands. and stretch it up and over towards your head.
2
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FIGURE SKATER FITNESS
SUMMER 2019
COOL DOWN
Hip Flexor/ Quad Stretch Start in a basic lunge position with the forward leg bent, knee in line with your toes and the back leg extended straight behind you. Bend you back knee, grab your foot and pull it in towards your body. Transfer weight over to back leg and straighten front leg out in front of you. Lean forwards towards your foot.
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INJURY
PREVENTION
Our experts share their insider tips and exercises to keep you running, jumping and skating all season long without compromising your body. Find out how when you turn the page‌ figureskaterfitnessmag.com
FIGURE SKATER FITNESS
Photography courtesy of David Merson
SUMMER 2019
Check out hold
PERSISTENT PAY-OFF Increase your endurance to reduce your risk of injury by David Merson, PT, DPT, ATC
Competitive figure skating is all about endurance. It’s why your off-ice training includes endur-ance-based activities—so that you can last the season and be the final athlete standing at the end of the competitive season. So it’s important to ask yourself if you’re preparing your body to maintain an intense workout load all season without the risk of injury. And is your off-ice training supporting this by preparing your body for diverse growth periods with high impact exercises. Here are TK positive changes you can integrate into your current office routine to ensure you’re increasing your endurance, maximizing your ability to execute each move safely and Consistently, while achieving your goals.
THE PROS OF PLIABILITY One of the main concepts to help your body feel good and reduce the risk of injury is to perform muscle pliability exercises every day before and after you skate. Pliability can be achieved by using a vibrating roller or vibrating sphere (or a regular foam roller if one isn’t available). This can lengthen and soften your muscles, helping to reduce soreness and lead to faster recovery after long summer training days.
PLIABILITY FOR YOUR BODY Pliability for your body is one of the easiest and most simple things you can do. Obtain a vibrating sphere or
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INJURY PREVENTION
roller or the next best device, a standard foam roller. Steps to follow: 1. Turn on the device at an intensity that is comfortable for you or obtain a similar device. 2. Apply the device by rolling it across the whole length of the muscle and/or allow the device to stay on a location that may be harder to cause relaxation. 3. Apply the device to each muscle for approximately 30 seconds or until you feel a change, such as the muscle becoming more relaxed. The goal is to have relaxed muscles so you can be avoid tension and reduce any discomfort you may have in your body. Less tension and having your muscles feel better will allow you to stay on the ice, perform better and have more success in the future.
scores from the judges as well as chal-lenge yourself to rake your figure skating to the next level. Using a resistance band is a great way to train your body to move quickly for sustained periods of time.
YOUR OFF-ICE PROGRAM You should always train like you compete and design your off-ice program to be as similar as possible to your competitive figure skating program. This means incorporating quick, sustained skating motions, such as the speed you’re skating, your footwork, jumping and program-specific holds, like a layback or spiral.
Mastering proper jumping mechanics is critically important. Box jumps train your body on how to properly and safely simulate the jumping motion. Practicing your off-ice jumps for singles, doubles and max rotations on land and as a box jump will not only help in perfecting the movement it will help you execute it properly and reduce your risk of injury when you act it out on the ice.
SPEED OF FIGURE SKATING
PROGRAM-SPECIFIC HOLDS
Running with a resistance band is a fun and efficient exercise to simulate the speed you’re skat-ing. You can even perform skating motions with a resistance band attached to your waist. Adding speed to your program can help you gain higher
Train to perform your check-out position, which could be anything from a spiral to a layback in combination with the other types of movements. Performing these moves on land prepares your body for when you are combining multiple elements in a row on the ice.
Program Example: Three-Minute Program
Ladder drill
FOOTWORK Agility ladder drills simulate the quick footwork you need to perform well and without mistakes or missteps on the ice. Turn and move your feet just as you would during your footwork sequence. Practicing these skills will make you feel more confident once you’ve put your skates on and can result in an improved performance.
JUMPING
Box jumps
Running with resistance band
(Combined for approximately a three-minute skating program) Repeat this program multiple times in a row with a minute break of rest in between each set. R UNNING WITH A RESISTANCE BAND: 2 X 20 SECONDS WITH 10 SECONDS REST IN BETWEEN LADDER DRILL: 20 SECONDS BOX JUMPS: 5X WITHIN 20 SECONDS CHECK OUT HOLD: 5 SECOND X 2 RUNNING WITH A RESISTANCE BAND: 20 SECONDS AIR JUMPS: 30 SECONDS SPIRAL HOLD: 2 X 15 SECONDS Mixing pliability work with sport-specific figure skating off-ice will allow you to be prepared and gain the endurance you need. figureskaterfitnessmag.com
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FIGURE SKATER FITNESS
SUMMER 2019
The RAW DEAL Chafing. It happens, it hurts and it can be prevented By Adriana Ermter
T
he off-season is packed with awesome outdoor activities like cycling, running and even, tennis. Coupled with ongoing off-ice and on-ice training, it’s also the most strenuous time of the year. You’re sweating from seemingly every pore and that includes full on body perspiration. You know, when your thighs rub together, against your clothing over and over again until your skin hurts, looks red and irritated and may even burn or have a heat rash or blisters. It’s a super common problem that isn’t solely associated with one particular activity and yet, has everything to do with friction, moisture (a.k.a: sweat) and irritating fabric. Here’s what you need to know to prevent painful chafing and make it stop.
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Does everyone chafe when they exercise in the summer? Yes and no. It truly depends on how sweaty you are (and if you are sweaty your chances for chafing increase) and what you’re wearing. Some clothing, like cotton has a higher propensity for chafing because it absorbs moisture. “People who sweat excessively will benefit from wearing a garment that wicks away and dries sweat,” adds Nick Heraldson from Swampbutt Underwear.
Will chafing only occur on your thighs? No, although the thighs are the most common area. Some athletes experience the relentless rubbing on their
INJURY PREVENTION
PREVENTATIVE MEASURES Apply these moisture-infusing products to create a barrier between your skin, sweat and clothing to prevent painful chafing
Kaia, Takesumi Detox Bamboo Charcoil Deodorant in “Juicy Bamboo,” “Lime Mint” and “Cold Pressed Rose”
Made with activated charcoal that acts like a magnet to draw the toxins out of your pores, while also fighting odour-causing bacteria. This easy glide-on formulation dries to a clear powder finish. Just know that when used under your arms as a traditional deodorant, this trio requires a two to fourweek transition period for your body to acclimate. $10 each, available online at well.ca
Joyous Health, the Everything Balm
chest, around their neck and under their arms as well, particularly when they’re wearing a restrictive performance outfit or even training gear for several hours at a time. “You can also chafe if you’re bundling up to go outside for a long-distance run or multiple games of tennis and you get overheated,” says Heraldson. “It is tough to cool down while wearing layers and often challenging when you’re on the ice rink and can’t open a window or door to let the cool air in.”
How can I prevent chafing? Believe it or not, applying a thin layer of deodorant like to the body areas you experience chafing before you run your 5K can help. Rubbing on a body lotion every day can create a moisture barrier on your skin, while smoothing on a soothing balm can can help wick sweat away you’re your skin
How to ease the chafing pain: Stop the activity that’s causing the chafing immediately and let your skin breathe and heal over night. “Leave the area exposed to the air while you sleep,” adds Heraldson. “ If there is an abrasion or blistering on the surface, apply a petroleum jelly and a light gauze bandage to the area.” And then go see your doctor. figureskaterfitnessmag.com
Nothing heals raw, painful, dry skin faster and better than a balm. With soothing organic shea, avocado butter and healing vitamin E, The Everything Balm delivers the intense hydration your body need without the any toxic chemicals.
$24, available online at joyoushealth.com
Glossier, Hero Body Oil Wash
Use this cleansing body oil in the shower or bath every day to ensure your body retains its moisture. As the oil wash turns from oil to a froth, it provides a better clean than typical body cleansers, while hydrating skin—not stripping it. Plus, it’s seven-oil blend attracts grime and sweat like a magnet, lifting it from your skin. Once the water hits, the oil turns into a soft froth that washes it all away. $22, available online at glossier.com
CeraVe SA Cream for Rough and Bumpy Skin
Made by dermatologists, this ultra hydrating cream moisturizes, gently exfoliates and softens and smoothes extremely dry, rough and bumpy skin while pumping up your body’s natural protective barrier. Non-greasy, this cream is rich in ceramides and hyaluronic acids to provide all-day comfort. From $40, available at Shoppers Drug Mart. 29
FIGURE SKATER FITNESS
SUMMER 2019
PHOTO CREDIT: Photography courtesy of Evelina Lorek
Choreography
IN THE SPOTLIGHT With creativity flowing through her veins and a life-long love of figure skating in her heart, it is no wonder Finland’s Evelina Lorek is a valued and beloved choreographer By Adriana Ermter
A
professional figure skating choreographer since 2007, Lorek is renowned for her artistic prowess and skill. But her love of the ice paired with music and dance began years earlier
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when she was just a little girl. A natural-born performer, Lorek would put on shows for her parents (and imaginary friends) in the living room of her family home or dance next to the television set whenever figure skating
IN THE SPOTLIGHT
Ice-Queen
As long as I can get skates on my feet, I will do this work says Evelina Lorek was being broadcast. “I was completely charmed by figure skating’s speed, jumps and creativity,” says Lorek. Naturally, she learned to skate at the age of six and soon afterwards became a singles competitor, training and figureskaterfitnessmag.com
competing until she was 18. Later, as part of Disney’s On-Ice shows and fuelled with new programs and inspiring moves and music, Lorek’s talent developed along with her creativity, drive and life-long love of the sport. 31
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How did you get involved in figure skating?
body is playing the music, it’s the best feeling in the world. Your whole body and mind is into it and you just let go.”
“I took my very first steps on ice at an outdoor rink that was a big sand field next to a school. My parents took me there to skate with my friends. Later, a local skating club invited my kindergarten class to come and try skating for free during a winter holiday.”
Do your athletes feel the same when they skate?
Who was your skating idol?
What is a choreographer’s main goal?
“Tara Lipinski. I still remember how she skated and won at the Winter Olympics in Nagano in 1998. I loved her speed and programs.”
“To bring out the best in the skater, no matter what level they’re at, by tailoring the choreography to their skating skills, personality and style. I also inspire, support and encourage them to let their inner star and performer shine.”
What keeps you interested with figure skating? “Sport and artistic creativity is a combination that I love and breathe. After I finished skating for Disney On Ice, I trained as a sports instructor at Finland’s Haaga-Helia University of Applied Sciences and started my company FitSoul. Since then, I’ve choreographed Nelonen's (Finland’s preeminent television station) Dancing On Ice tv show, as well as the Helsinki Figure Skating Championships 2017 Opening Team. Both were a great experience and taught valuable lessons.”
Best part about being a choreographer? “I believe I was born with the entertainer and choreographer gene. When you start moving to the music on and off the ice and you feel it pouring out of you, as though your 32
“As a choreographer, I encourage them to throw themselves into their programs, to find their own style and above all, enjoy skating and performing.
What is the most rewarding part of your job? “The athlete’s smile and joy when they are performing. It’s super rewarding to see how each skater grows, step by step and adapts the character and theme of their program and express their feelings to the fullest. It’s wonderful to see them having the time of their life, while skating into their program.”
What challenges do you face? “Injuries. It’s hard to watch a skater, who wants to skate so badly, but has to take time off in order to recover and focus on rehabilitation. But once they get back on the ice you can see it in their eyes and body movements how excited they are being able to skate and perform again.”
IN THE SPOTLIGHT
Positivity and laughter are part of my daily routine. How do you help your athletes prevent injury?
How do you mentally prepare your athletes for their choreography programs?
“I talk about core strength and how to activate their core muscles, which is so important with everything we do. Whenever I’m showing movements, like positions that bend backwards, I demonstrate the technique and remind them that if they feel any kind of pain to tell me immediately. If their discomfort can’t be corrected with technique, then I come up with a new idea and movement. My skaters’ health is my number one priority.”
“My mantra is to enjoy their program and have fun with it. I teach the skaters to feel and express the joy of movement, skating and performance with their whole body and mind. I always start the choreography lesson with a positive talk to prepare them and then I create an interactive and inclusive environment to create trust, develop individuality and explore their creativity. I’ve been told that I’m very approachable, lively, positive, supportive and always smiling.”
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FIGURE SKATER FITNESS
SUMMER 2019
I teach skaters to feel and express t
What do you ask your skaters to do to prepare before they meet with you? “Communication is really important so I ask them to send me a video of their recent skating, especially when they are new to me or if I haven’t worked with them in a while. This enables me to see their style and skills and helps me prepare and plan their program, as well as recommend suitable music. I also ask skaters to think about which of their favourite tricks, spirals and steps they’d like to include in their program and to take dance classes, watch YouTube videos and movies, go to theatre, ballet.”
How do you choose the music for each athlete? ”In Finland, the skater and their coach typically choose the music together. Sometimes I get to hear a few options and share my opinion. But when I choose the music, I need to see the skater’s technique and improvisation skills beforehand to see how they translate the music into movement.”
Has skating choreography changed over the years? ”Yes, a lot and definitely in a good way. The development of the judging system challenges the skaters to be more creative, versatile and original. These changes 34
have given more focus to choreography. We can now also use music with lyrics, which enables a larger variety of songs to choose from and can help the skater become more emotionally involved in the theme and story of their program. I’m also seeing more dance moves, body movements, eye contact with the crowd, smoother footwork and difficult transitions. It’s not just about jumps anymore.”
What are your nutrition dos and don’ts? “I've been vegan for over two years for ethical, environmental and health reasons. It has been one of the best decisions in my life. I feel more energetic, I'm less sick and I don't forbid anything. If I want to eat raw chocolate, I do.”
Most memorable moment… “The 2017 Worlds in Helsinki, Finland. I was part of the creative team and I got to create and teach the finale choreography to the best skaters in the world! I was also one of the choreographers who choreographed the opening ceremony of The Worlds. This up-coming summer I’ll be co-working with Ashley Wagner and Signe Ronka at Arctic Midsummer Festival 2019 in Rovaniemi, Finland, so I’m looking forward to that.”
IN THE SPOTLIGHT
the joy of movement…
FIVE FACTS
1
Favourite style of music to choreograph to: Spanish, Tango, Asian, Pop and Dance
2
usic you M want to choreographer to: A cool remix of Ed Sheeran’s “Shape of You”
3 4
5
Most over-used song: “Carmen” Athlete you want to choreograph: The USA’s Jason Brown. I love his personality, versatility and creative style. He lights up the ice with his presence. I admire how he translates the music, rhythm and the theme of the program into a solid and balanced performance. Who wouldn’t love his big, genuine smile, he’s a natural born entertainer. Favourite choreographer: Uzbekistan’s Misha Ge’s creative style.
figureskaterfitnessmag.com
CHOREOGRAPHY BY COUNTRY Canada: Speed, power and strength. ”They’re versatile skaters who can interpret a large variety of styles.” Finland: High-quality footwork and smooth edges. ”Their body movement is versatile and elegant.” France: Passion and reinvention. ”They’re always inventing unique and creative tricks and styles. They also have the courage to use a-typical music.” Russia: Traditional, classical and ballet-style skating. ”They’re strong and lean towards serious and dramatic interpretations of their music.” 35
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TRAIN THE MIND
You’re dedicated, determined and focused. Yet still, with all of the extreme training you’re taking on, the off-season can be filled with challenging and often difficult emotions. No problem. We’ve got the steps you need to take to maintain your cool and excel no matter what the pressures may be. figureskaterfitnessmag.com
FIGURE SKATER FITNESS
SUMMER 2019
&
CALM, COOL COLLECTED Make staying focused and levelheaded your off-season super power By Dr. Alok Trivedi
W
e’ve all been there, deep in the thick of practice. Your head’s down, you’re training hard and all you want to do is make it through the season injury free and empowered. Yet sometimes, when you’re reaching and, ideally, maximizing your physical capacity and using every ounce of energy you have to get there every single day, it can be challenging to remain calm, cool and collected. Your emotions feel overwhelming, stress-filled and even anxious. The silver lining is that you don’t have to let these feelings get the best of you. These steps will help guide your way. 38
Your first step is to focus predominantly on yourself Sure, it seems selfish, but don’t beat yourself up for that. The off-season is your time to commit, make changes, grow and improve and for that, you need to put yourself first. And that’s okay. In fact, it’s necessary. So stop judging ourself, shake off the guilt and get down to business.
TRAIN THE MIND
is a real concern. Be mindful of what you put into your body. Of course it’s okay to enjoy a slice of cake or a helping of baby back ribs, just be careful to not overeat above and beyond what you would typically consume. Many of us tend to eat to manage the emotional chaos of physical pressure, but this only adds pounds and can make you feel fatigued, sick to your stomach or worse. If something is bothering you, don’t turn to food. Address the issue head on by talking it out with your coach or parents, no matter how insignificant it may seem.
Your fourth step is to communicate with family & friends Although the intensity of the off-season can be a stressful time it’s people’s inability to communicate and make assumptions that gets them into trouble. It’s important to be on the same page as your family, coach and friends otherwise, there’s going to be resentment and chaos. Make an extra effort to communicate better and listen to others.
Your fifth step is to know your limits Life is challenging enough without having to worry about how hard you’re working out or if your achieving the goals you’ve set out for yourself. Be realistic in terms of what you can and can’t handle. It’s nice to want to make yourself available to every opportunity and everyone, but it’s also unrealistic and going to take a toll on your mental and physical health. Keep a calendar and stick to it. Learn to prioritize things and remember, there’s nothing wrong with saying ‘no.’
Your sixth step is to make a financial plan Your second step is to make time for solitude The off-season demands more of our time. It’s on-ice and off-ice training, coupled with intense cardiovascular sessions of cycling and running outdoors, possibly participating in an interval training or bootcamp-style class and more. Some people love this but others not so much. So it’s important to carve out time to be by yourself. Even as little as 30 minutes per day can have tremendous benefits. Do something you truly enjoy, like watching Netflix or videos on YouTube, snuggling with your cat or dog, reading a book or the latest issue of Figure Skater Fitness magazine. Whatever it is, just soak in the peace and quiet and enjoy.
Your third step is to eat healthy and consciously It’s easy to emotionally eat when you’re tired and lack energy. And with summertime picnics, barbeques and late-night patio dinners on the horizon, overindulging figureskaterfitnessmag.com
Money is one of the biggest stressors of the off-season. If you have to budget for on-ice and off-ice training, extra classes, flexibility sessions and more, start putting money aside for this now so you’re not dipping into your checking or savings account, or worse, going into debt. Remember, it’s perfectly acceptable to cut back on that extra Britney Spears themed spin class and just give yourself some breathing room.
Your seventh step is to talk about your feeling Not everyone experiences exhilaration or eager anticipation of the off-season and that’s perfectly acceptable. You’ve got a long road ahead of you and it can take a toll on your mind and body. Many are thinking about past seasons and even, competitive programs and how well you did or didn’t skate and that’s normal. Just don’t obsess over what’s happened in the past, because all past experiences provide you with a learning opportunity and a newfound hope for the future. You may experience an array of thoughts and feelings, so if you’re having trouble coping, don’t hold it in. Talk to a close friend, family member, coach or a mental health professional and get your unresolved issues off your chest so that you can move forward. 39
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NUTRITION INSIDER
You’re working out hard this season, so you need the right foods to keep you energized and strong. So we’ve cooked up a series of deliciously hearty meals you’ll want to add into your daily routines right now. figureskaterfitnessmag.com
FIGURE SKATER FITNESS
SUMMER 2019
Hearty Me FOUR TASTY OPTIONS TO FUEL YOUR ATHLETIC NEEDS
by Ashley Leone
The off-season from competition is the on-season for skating performance gains for figure skaters. During the late spring and summer months, skaters work on building aerobic fitness and strength and agility, gaining and consolidating new skills and working on new routines. This build-up in activity volume necessitates a corresponding change in diet to meet the demands of training. Here’s how to fuel your high activity needs.
EAT MORE You are exercising and burning more energy in the off-season and pre-season than during competition season. To meet calorie requirements, be sure you eat to ensure adequate fuelling. If you do not eat enough, you will not be able to build the muscle you need to power your jumps and you will too tired to successfully learn new skills. Some skaters may need to eat athlete-sized portions that are greater than those suggested by recipes. Eating sufficient quantities of nourishing foods will also help to minimize the cravings for nutrient-poor, sugar-heavy choices, like candy and soft drinks. Stay energized by including snack breaks before and after each activity session and by increasing your serving sizes at meals around exercise.
aerobic activity and recover with a similarly focused dinner. After a high intensity or aerobic fitness heavy training session, a 100 to 120-pound skater would need about 4555 g of carbohydrates to replenish their stores. This amounts to about 1.5 cups of pasta, 1 cup of rice or 2/3 cup mashed sweet potato.
REPLENISH WITH PROTEIN AFTER STRENGTH Protein is helpful for the growth and repair of muscles. Meals after strength and agility sessions should include a healthy serving size of protein-rich food. Amounts of protein in the range of 20-30 g after exercise are helpful for building muscle. A smaller skater likely needs less than this amount. You can meet this protein quantity by eating 100 g of cooked fish, 1 cup of firm tofu or 75 g of cooked chicken.
STAY ENERGIZED AND SHARP WITH CARBS
INCLUDE GOOD FAT
Carbohydrates are a favourable energy source for exercise and should be replenished soon after activity. Include a carb-heavy meal two to four hours before
Modest, but sufficient, quantities of fat are another essential component of recovery. Skaters should focus on prioritizing beneficial fat from fish, nuts, seeds and oils.
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NUTRITION INSIDER
eals
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ADD THESE FOUR MEALS TO YOUR MENU
PHOTO CREDIT: Photo by Tyler Bowditch of Drip Studio
GRILLED FISH TACOS
Meal Low Down: Fish tacos offer a tasty mix of carbs and protein with a sneaky addition of veggies to help support muscle growth and repair after strength training. A typical two- taco serving provides about 30-40 g of carbs and 20 g of protein. Benefits: The tacos help to replenish your carbohydrate stores to give you energy for your next workout, as well as provide valuable protein for muscle building and repair. Fish, particularly fatty fish, is also a fabulous source of omega-3 fats. On top of these primary nutrients, fish tacos promote the addition of colourful raw vegetables and fruit to help athletes meet their requirements for vitamin A and C. Core Ingredients: Grilled fish marinated in fresh summer herbs, lime juice, soya sauce, and a splash of vegetable oil; whole wheat tortilla shells or corn tortillas; toppings like red or green cabbage, sliced sweet bell 44
peppers, avocado, pea sprouts, radishes, sriracha or other hot sauce, fresh mango or tomato salsa and low-fat sour cream. Serve with a crisp green salad or chopped raw vegetables. Fun Facts: Zinc (available in the fish and whole wheat tortilla shells), and vitamin A and C are helpful for wound healing, tissue repair and growth.
VEGETARIAN CHILI
Meal Low Down: Vegetarian chilli provides a spicy and wholesome solution for vegetarians seeking fresh options. Benefits: Nutrient-rich and fibre packed, chilli is easily transportable in a thermos. To complete your meal, add some homemade cornbread.
NUTRITION INSIDER
Core Ingredients: Vegetable broth; canned tomatoes; canned beans; chopped vegetables, including corn, bell peppers, onion and celery; herbs and spices; and texturized vegetable protein (TVP). Fun Facts: TVP is a manufactured soy product that looks similar to ground beef and is quick and easy to add to veggie chili. You can find dry TVP flakes in the organic aisle or the bulk food section of your local grocery store.
POKE BOWLS
Meal Low Down: Poke bowls are a simple meal to layer and personalize according to your tastes, be they sushi-grade raw fish, tofu, chicken and cooked fish. Benefits: You can adjust your bowl to fuel or refuel based on your daily exercise needs. If you have a heavy strength day and light cardio day, you can load up the protein and veg and reduce the rice. On a big skating day, do the opposite. Core Ingredients: Fish (or alternate protein), veggies and fruit, like seaweed, green onion, lime, jalapeno peppers, avocado and sprouts. Add nuts or another crunchy topping like wasabi peas and, of course, sesame oil and soy sauce, then serve over rice. Fun Facts: Did you know poke bowls originated in the Polynesian islands? The Hawaiian word poke means to slice or cut cross-wise.
CHICKEN AND BARLEY STEW
Meal Low Down: A hearty mix of chicken and fibre-packed barley to fill you up after strenuous training. The stew itself provides about 15 g of carbs and 20 g of protein each serving. To up the carbs, enjoy your stew with a generous chunk of crusty whole grain bread. Benefits: After strength and power training, eating enough protein is essential for muscle growth and repair. Core Ingredients: Chicken, chicken broth, barley, herbs and spices and chopped vegetables, like mushrooms, corn and snap peas. Fun Facts: Chicken, along with other meats, dairy, soy and whey protein, is a fantastic source of leucine, a vital amino acid for building muscle.
figureskaterfitnessmag.com
CHICKEN AND BARLEY STEW RECIPE Prep time: 15 minutes Cook Time: 40 minutes Total Time: 55 minutes Makes: 6 servings INGREDIENTS 1 medium onion, chopped 2 medium stalks of celery, chopped 3 garlic cloves, minced 2 tablespoons canola oil ¼ cup parsley, chopped 1 teaspoon fresh chopped thyme ½ cup (150 g) pot barley ¼ cup white wine vinegar or white wine
3 ½ cups chicken broth 1000 g skinless chicken breast, cubed 1 bay leaf ½ teaspoon salt ½ pepper 2 cups chopped potatoes 1 cup cremini mushrooms, quartered 1 ½ cups carrots, sliced 1 cup stringless sugar snap peas, chopped 1 cup frozen corn 2 tablespoons cornstarch smoothie from the blender. 6. Top with your desired toppings and serve immediately.
INSTRUCTIONS 1. Heat oil in a large pot, sauté onions and celery for 2-3 minutes. 2. Add pot barley, sauté for 2 minutes, stirring often. 3. Add white wine vinegar, parsley and thyme, sauté for an additional minute or so until the liquid is absorbed. 4. Add broth, cubed chicken, carrots, potatoes, mushrooms, bay leaf and salt and pepper. Simmer for 25 minutes. 5. Add snap peas and corn. Simmer for 2-3 minutes until just tender. Remove bay leaf. 6. Mix cornstarch with ¼ cup water, add to stew while stirring. Stir to thicken. 7. Serve immediately topped with fresh parsley and black pepper.
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STYLE
Your off-season style is all about your hair and skin, because when you work out hard they need extra TLC 46
STYLE
Our Hair &
SKINCARE GUIDE
Follow these Dos and Don’ts to look and feel your very best by Adriana Ermter
You sweat. It’s part of working out. Hard. Your cheeks get red. You just ran 5k. Fast. Your hair is wet. Soaked, even. But that’s what you get after landing six triple axels. Perfectly. There’s a certain kind of pride that comes with being sticky, stinky and shiny that only an athlete can appreciate. It means you just gave it your all. You’re training at your maximum and it shows—on and off the ice and on your face and scalp. So you need know how to cleanse and protect your hair and skin so that you can go back out there and do it all over again. Hard core.
DO, Tie your hair back
DO, Prevent breakouts
DON’T, Wear makeup
Yes. Your sweat contributes to breakouts, but it’s not the sole reason why. Clogged pores, blackheads and pimples are the result of your DNA (a.k.a: the genes your mom and dad passed down to you), combined with the dirt, pollution, bacteria and excess oil that gets trapped in your pores. Athletes “are predisposed to accumulating dirt and bacteria in their pores during and after workout periods,” adds Dr. Manish Shah, a plastic surgeon and skincare expert in Denver, Colorado. “If left without proper cleansing this can cause worsening in skin conditions like acne and dermatitis.”
Who hasn’t taken a selfie at the gym. These days a workout almost doesn’t seem to “count” unless it’s captured on Instagram. And yet, it’s making a lot of women and girls feel like they have to wear makeup on and off the ice. “Most makeup will clog pores by not allowing the skin to breathe naturally during workouts,” affirms Dr. Shah. So ditch the primer, foundation, powder, highlighter, blush and contour products. “A better option is a tinted moisturizer if you are self-conscious about your skin tone.”
figureskaterfitnessmag.com
Try: Thursday Plantation, Tea Tree Face Wash Foam, $14.99, available online at thursdayplantation.ca.
When you are working out it is a good idea to keep hair out of your face by styling it into a bun or rocking a dry and clean sweatband. Sweat and dirt can get transferred from your hair onto your face. If you haven’t washed your hair and you use hairspray or other hair products, these can also splash onto your pores along with perspiration, causing irritations and breakouts.
Try: Estée Lauder DayWear BB MultiPerfecting Beauty Benefit Crème SPF 35, $48, available at Hudson’s Bay.
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FIGURE SKATER FITNESS
SUMMER 2019
DO, Workout and wash up
DO, Wear an SPF This time of year, you’re adding cycling, running, rollerblading and more into your cardio routine and it’s all outside, so make sure to apply an SPF 30 approximately 15 minutes before you head outdoors. With global warming, the sun’s UVA/ UVB rays are harsher than ever so you need to protect your face (and body). “Choose a lightweight product so as to not clog up your pores,” says Dr. Shah, who recommends checking the label for words like "non-comedogenic or oil-free to ensure your sunblock won't cause acne.”
Try: Live Clean Sport Mineral Sunscreen Spray SPF 30, $21.99 and Live Clean Face Mineral Sunscreen Lotion SPF 45, $16.99, available at Shoppers Drug Mart.
“Wash your face immediately after your workout,” says Dr. Shah. “You don't want a mixture of sweat, dirt, oil and bacteria clinging to your skin, affecting its pH and clogging your pores.” It’s key to remove the layer of sweat you’ve just created through exercising right away so that it doesn’t’ settle and then dry on your face and create acne. “If you are exercising in a park where there is no sink, bring cleansing facial wipes with you."
Try: For your face, Neutrogena All-In-One Cleansing Wipes, $10, available at Walmart. For your body, The Body Shop Pink Grapefruit soap, $4 each, available at The Body Shop.
DON’T, Touch your face Did you know that the cardio and weight machines, along with the free weights all breed bacteria. It’s true and unavoidable. So touching them and then wiping beads of sweat off your face is a sure way to spread bacteria that can create new breakouts. So make sure to bring a towel for this instead of using your hands. But know that not any old towel will do. You don't want one that’s as absorbent as a bath towel. “Your gym towel should be absorbent enough to keep your face dry during a workout, but not so thick it clings to bacteria even after a wash," says Dr. Shah.
DO, Opt for comfortable, breathable workout clothes Cotton is soft on your skin when it’s dry, but it can irritate your skin by rubbing it and absorbing your sweat, which can lead to skin infections from bacteria and fungi. "Wearing sweat-wicking workout clothes or loose will prevent sweat from being absorbed by your skin,” says Dr. Shah. 48
Try: Flexafit Amy Full-length Legging, $99.99, available online at flexafit.com.
DON’T, Shower and shampoo in hot water There’s no denying it, a hot shower will always feel better than a cold one, especially when you have sore and achy muscles. Having a warm shower however, is the best way to go. "Hot water strips skin of vital oils, leaving you with dry, itchy, dull skin," explains Dr. Shah. It’s also easier on your scalp. which has sweat just as much as the rest of your body. So turn down the heat while you lather, rinse and repeat. You should aim to wash and condition your hair after every workout to avoid oil and dirt build-up and cause flaking, itching and irritation.
Try: Moroccanoil Moisture Repair Shampoo and Conditioner, $26 and $27 each, available at Sephora.
STYLE
DO, Exfoliate your face and body When you’re an athlete, it’s always a good idea to exfoliate your face and your body. Using a gentle exfoliating product once to three times a week will help remove dead skin cells, dirt, grime and sweat and help prevent acne. Breakouts on your body, particularly on your back or chest are common for athletes, so combining a scrub into your shower routine, “will keep pores clear and skin functioning well," says Dr. Shah.
LIP ACTION You need them to talk, breathe, laugh, smile, eat and more, so it’s funny but your lips are often the most overlooked body part. Packed with nerve endings and neurons, your lips are 100 times more sensitive than your fingertips. They also lack sweat glands so dry out quickly and can get chapped and crack easily. Getting your lips into tip-top shape though is as easy as 1-2-3…
Try: R&R Luxury, Shea Sugar Scrub for Face & Body in Lavender, $25, available online at beautella.ca.
Seeing flakes or even dry white edges around the perimeter of your lips? Once a week, gently slough it off for a smooth finish with Bite Beauty Agave+ Weekly Lip Scrub $27, available at Sephora.
DO, Moisturize post workout Even if you have oily or combination skin, moisturizing your face is a must. "Skipping this essential step can unknowingly dehydrate your skin causing your oil-producing glands to overcompensate by producing an oversupply of oil,” explains Dr. Manish. “Use a moisturizer that's been produced for your specific skin type and condition immediately after cleansing for the best results."
Try: Kopari Coconut Face Cream, $50, available at Sephora.
DON’T, Use your hair and face treatments during the day Save serious treatment products, like anti-acne spot treatments, skin or hair masks and more for bedtime so that they can do their work while you sleep. "Even seemingly normal skin can experience much more sensitivity right after a workout,” explains Dr. Shah. “You may want to wait until redness decreases by bedtime to use your super-active acne treatment products." figureskaterfitnessmag.com
Try: Arbonne True Hair Daily Leave-In Treatment, $18, available online at arbonne. com and Dermalogica Clear Start, Breakout Clearing Booster, $29, available online at dermalogica.ca.
Hydrate your lips throughout the day, especially before and after your workouts to protect against cold ice-rink temperatures and moisture loss through heavy breathing during off-ice cardio. Use Bite Beauty Agave+ Daytime Lip Balm $18, available at Sephora.
Treat your lips to a night-time mask. Your body and skin cells rejuvenate while you sleep, so give your lips some extra hydration with Bite Beauty Agave+ Nighttime Lip Therapy $30, available at Sephora. 49
FIGURE SKATER FITNESS
SUMMER 2019
SKATERS CORNER
Champions of OFF-ICE Training By Justine Tobin
Kaitlyn Sims With more than 15 years of competitive skating under her belt, Kaitlyn Sims knows what it takes to rise above injury and excel as an athlete. “Sometimes, it feels like every week I have another body pain whether it’s my knee, ankle, back or shoulder,” says Sims, who skates on the Richmond Training Centre’s Junior Ladies Competitive team in Ontario. “So now I take better care of my body by doing a cool down after I skate, as well as by going to physiotherapy and off-ice training to strengthen the little stabilizing muscles along with the big muscle groups.” As a Flexafit Trainer since 2015, Sims preaches what she practices by motivating other young figure skaters to taker proper care of their bodies through off-ice, skate-specific exercises to help with the execution of their jumps, spins and more. She also recommends participating in jumping and ballet classes, like she does, to elevate and enhance on-ice skills.
Photography by Christian Bonin
“My off-ice training has fuelled me with hope and empowerment,” says Sims. “Because when my body is feeling strong and healthy it makes me feel more comfortable pushing myself on the ice to try new elements and to better my programs.” 50
Lauren Batka Lauren Batka isn’t your average 13-year-old figure skater. She has chronic asthma, which has forced her to spend time in and out of the hospital over the years. Considering figure skating is high impact, cardiovascular sport, struggling with respiratory issues can be quite a set back when training and competing. Not for Batka. She rises above it.
Photography by Christian Bonin
The soon to be eighth grade student from Newmarket, Ontario puts in over time off the ice by regularly participating in Flexafit training sessions with owner and founder Signe Ronka. “Off- ice training with has helped me to gain back my stamina,” says Batka. It also enables her to pick up her skating program right where she left off with minimal difficulties. “Working with my trainer Signe also helps me regain my strength quickly,” adds Batka who believes that her experience dealing with asthma has made her a more resilient and determined athlete, driven to keep skating and succeed. She even attributes her recent success at mastering the Triple-triple Combination to her comprehensive training, including the off-ice work she fits into her demanding schedule. But it all seems to be working. Batka is an integral part of the Newmarket Skating Club and just this year competed in the Junior Ladies event at the Skate Canada Challenge in Edmonton.
- warm up exercises -cool down exercises
OFF-ICE WORKOUT -high intensity strength and conditioning circuit VIDEOS vimeo.com/channels/flexafit
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