A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING
VOLUME 6
ISSUE 3
SUMMER 2020
COPING THROUGH COVID-19
HOW TO KEEP YOUR MINDSET HEALTHY AND SANE AND IN THE GAME
FLEXAFIT WORKOUT
Your DIY Full-Body Workout
WAYS
To Eat Your Immune Boosters
THE SKATER’S
BACKYARD BLISS
The ultimate staycation destination
#STAYATHOME
WORKOUT & WELL-BEING GUIDE We’ve got the fitness, injury prevention, nutrition and mental training tools you need now www.figureskaterfitnessmag.com
www.edeaskates.com
Jump Bands to prevent slipping
PRACTICE M A D E
PERFECT See how quickly you can leap ahead
EDITOR’S LETTER
Letter From the Editor 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 Tammy Fry Kris Kiser Jacob Marsh Dr. Sachiko Nagasawa Angela Salveo
This spring was like no other! Since COVID-19 was declared a global pandemic, we’ve had to adjust to different schedules, stay at home and make the best of an anxious time and unknown way of living. For many skaters, your focus has shifted to your off-ice training, while your coaches and fitness instructors have had to transform their teachings into creative online formats that are consistently updated to keep you engaged. Now, as you slowly make your way back onto the ice, know your off-ice training will continue to take precedent throughout the upcoming months, as summer camps face restrictions on the numbers of skaters they can accept and train in once facility at a time. So we’re here to help! This issue is all about providing you with the guidance you need to stay active, in shape, on top of your game and injury free. We’ve pulled some of our favourite past Flexafit exercises together to create a DIY at-home workout that will keep you strong and limber from head to toe. These workouts will also help build your pre-season conditioning, as you aim to get back into the competitive season by the end of the year. And all of it, of course, has your safety at the core. We know how essential injury prevention, mental training and proper nutrition are, so we’re providing you tips and insight on how to stay in the game. Last but not least, as a former competitive skater, I want to remind you that you can trust your mind and body as you skate your way back onto the ice. The work you have put in with your off-ice training these few months may be a blessing in disguise, giving you the strength you need to push through any obstacles that come your way. See you on social @figureskaterfitness.
Sincerely,
Signe Visit us at www.figureskaterfitnessmag.com
Photography by Christian Bonin
Figure Skater Fitness is published four times a year by Figure Skater Bootcamp Inc., 33 Villiers St. Suite 202, Toronto, ON, M5A 1A9. Copyright 2015 by Figure Skater Bootcamp Inc. All rights reserved. Nothing appearing in Figure Skater Fitness may be reprinted, either wholly or in part, without the written consent of the publisher. Email address must accompany all submissions and no responsibility can be assumed for unsolicited submissions. All email content, photos, manuscripts, sent to Figure Skater Fitness will be considered as intended for publication and Figure Skater Fitness reserves the right to edit and/or comment. Figure Skater Bootcamp Inc. reserves the right to reject any advertising at its discretion. Advertising office phone: (416) 554 9456. The publisher accepts no responsibility for any harm or injuries incurred by practicing the activities suggested in the publication. PRINTED IN CANADA
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FIGURE SKATER FITNESS
SUMMER 2020
Table of Contents
ON THE COVER
Figure skater Maria Starr Photography courtesy of Jacob Marsh A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING
VOLUME 6
ISSUE 3
SUMMER 2020
COPING THROUGH COVID-19
HOW TO KEEP YOUR MINDSET HEALTHY AND SANE AND IN THE GAME
FLEXAFIT WORKOUT
Your DIY Full-Body Workout
WAYS
To Eat Your Immune Boosters
THE SKATER’S
BACKYARD BLISS
The ultimate staycation destination
#STAYATHOME
WORKOUT & WELL-BEING GUIDE We’ve got the fitness, injury prevention, nutrition and mental training tools you need now www.figureskaterfitnessmag.com
PAGE 3
Masthead & Editor’s Letter
PAGE 4
Table of Contents
PAGE 6
FITNESS INSIDER
Stay Fit and in the Game
PAGE 9
FLEXAFIT WORKOUT
YOUR DIY FULL-BODY WORKOUT
PAGE 14
INJURY PREVENTION
Training Day
PAGE 17
TRAIN THE MIND
Coping Through COVID
PAGE 20
NUTRITION INSIDER
Eat Your Immune Boosters
PAGE 22
SKATERS CORNER
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Backyard Bliss
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Vertical Jump Power Agility Functional Core Flexibility
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FIGURE SKATER FITNESS
SUMMER 2020
STAY FIT & IN THE GAME Three great ways to use your body weight to help you focus on and achieve your fitness workout goals at home by Angela Salveo
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taying in shape and on top of your figure skating workouts so that you can to keep your head in the game and achieve your goals can be tricky when you have to DIY it without the benefit of a coach, equipment and let’s be honest, the comraderie of other skaters. Fortunately, there are a multitude of workout plans and exercises to pull from, like your current and past Flexafit Plan, Skate, Track periodized planners and #getYOLKED’s online classes. You don’t need a home gym to be successful. Here are three ways to use your body weight to target every muscle group in your body no matter where you’re working out.
1. 10 minutes of AMRAP
2. Rounds for Time (ROT)
You may not be spurred on by your fellow skaters at the gym or going head to head with your competition routine on the ice, but you can still push yourself to beat your last personal best. Challenging your self to do As Many Rounds as Possible, otherwise known as AMRAPs, within a defined time frame are an excellent way to compound strength, agility, power and cardio training all at once. Aim to mix and match the exercise sets any way you like, so that each day, you’re incorporating new exercises to avoid workout fatigue. Great sets can be as simple as: 10 Tuck Jumps 10 Squats 10 Burpees
Beat your best time with this workout. It’s easy too, because all you have to do pick four all-body exercises and then time how long it takes you to fulfill each set. Ideally, you want to become faster with each set until you’re done. Word to the wise though, don’t select complicated exercises, since your overall goal is completing each set properly and quickly. A maximum of four exercises for a total of five reps is ideal, as you want to be efficient and accurate. Piling on too many or too complicated exercises at a high rep level is not advised as it can lead to injury. Try these four exercises for your ROT: 5 Plank Walks 10 Squat Touch Jumps 15 Air Squats 20 High Knees
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3. The Ab Factor Your abdominal muscles are key to your body’s core strength; you depend on them for your on-ice lifts, jumps and overall stability. So make sure to put yours into motion at least three times a week for 16 minutes. All you need to do is set a timer to ding every 60 seconds for 16 minutes. Here are the exercises: very odd minute: Butterfly sit-ups E Lie on your back on your mat with your arms extended past your head. Bend your knees with the soles of your
feet facing each other to make a diamond shape. Crunch your abs into a sitting position as you reach forward with both hands to your feet, then lower yourself back into the starting position. Every even minute: Any version of a plank. Front plank from your knees and your feet are ideal. If you want to do side planks, just make sure to alternate sides every other time you do the exercise so that you’re working out your abs equally.
MAKE THESE WORKOUT RESOURCES YOUR NEW BFF by Adriana Ermter
Just because you’re home alone or even, social distancing at the gym doesn’t mean you have to rely on your own resources 24/7. Tapping into books, online classes and smart phone apps can all provide the insight, inspiration and community you’re seeking.
DO IT
READ IT
CLICK IT
FLEXAFIT’s ongoing, weekly online classes taught by FLEXAFIT certified coaches are all figure skating oriented and range from sport specific conditioning, off-ice jumping techniques and stretching to jump rope for endurance and power, strength training and more. Starting at $15 a class, available online at www.flexafit.com/classes/#ojc
Ashley Kalym’s Complete Calisthenics: The Ultimate Guide to Bodyweight Exercise, highlights calisthenics as an easy way to use your own bodyweight when you don’t have access to a gym or gym equipment. $34, available online at www.chapters.indigo.ca
So many app-based fitness providers, like Body Harmonics, Nike and City Dance Corps, are using their social media channels, all you have to do is choose the workout you want, click onto their Instagram page, pop in your ear buds and enjoy a hands-free, instructor guided workout. Costs vary dependent on the provider.
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YOUR DIY FULL-BODY WORKOUT We’ve cherry picked some of our favourite exercises from the archives to create this complete workout for you
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SIT SPIN EXERCISES
Roll Up Single Leg Squat
Start by standing on one leg and extending the free leg behind. Swing the freeleg forward and jump up tucking the standing leg up. Do 1015 on each leg for 2-3 sets Start standing on one leg. Squat down to the bottom position for a count of 2 before rolling onto the back. Use momentum to get back up, while maintaining heel contact the whole way up. Do 8-10 reps for 2-3 sets on each leg.
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FIGURE SKATER FITNESS
SUMMER 2020
Flying Sit Starting on one foot with the free leg extended behind. Jump into a tuck position and land with balance first before going down into sit position. Repeat 5-10 times on each leg for 2-3 sets.
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FITNESS INSIDER WORKOUTS
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CORE STRENGTH V-sit + Twist Skater starts in a v-sit holding dumbbells. Maintaining a strong core, twist to one side keeping the elbows straight. Try to rotate the torso 90 degrees. 2
Repeat the other side. Do 20 reps 2-3 sets
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FIGURE SKATER FITNESS
SUMMER 2020
SPRINTER SIT UPS Lying on the ground flex up to a sit up position with the opposite arm and knee bent like a sprint position. Reset back down and repeat with other side. Repeat for 20 reps. Do 3-4 sets.
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FITNESS INSIDER WORKOUTS
LOWER LONG JUMP + BODY POWER EXPLOSIVE
Jump Place 6-8 cones an appropriate distance apart from another. Start at one cone by bending down into a squat position. Leap to the next cone. Once you land, press up into the air extending through the ankles, knees and hips. Repeat to the last cone and back. Do 3-4 sets.
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FIGURE SKATER FITNESS
SUMMER 2020
SAFETY TIPS FOR ONLINE TRAINING
Everything you need to know to workout safely at home, whether you’re the coach or the athlete by Signe Ronka
O
nline training is a great tool, whether you’re a coach or a figure skater, to help you stay on top of your at-home fitness routine. Yet going solo can be daunting, especially without the support of an on-site coach or the community of a real life group, and
can potentially increase your chances of incurring an injury. That is, unless you know what to do. By following a handful of helpful, informative and no-nonsense guidelines, you and your athletes can confidently workout alone to stay healthy, strong and active all season long.
FOR SKATERS To be the best you can be requires awareness and responsibility. That means you need to show up on your training days with the proper equipment, inclusive of wearing the right training shoes and practicing on proper flooring.
tations in the air, jumping on the right flooring increases in importance, making bare feet or dance shoes a very risky footwear choice. Your body needs the right amount of support and cushioning when you land.
Wear the right shoes Training in proper running shoes is important when doing any dry land exercises, especially when you’re practicing your off-ice jumps. As you perform more ro-
Space it out Skaters need to practice on flooring specific for fitness training, such as on a hardwood floor or on a rubberized floor. If these options are limited with your at-home
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FITNESS INSIDER WORKOUTS
training, opt for a large, rubberized yoga mat, instead. Never jump on surfaces, such as soft carpet and concrete; they won’t provide you with the stable start and end surface-points you need. If the carpet is too soft, there is also a greater risk of being off balance and rolling an ankle when you come down from a jump. Placing mats down on the concrete or a rubberized mat over the carpet will help prevent these injuries, complete with repetitive stress injuries on the ankles, knees and hips, particularly if you are practicing your jumps every day.
Use the right equipment Equipment use is a great way to add difficulty to exercising, however it is important for coaches to identify if equipment is necessary for each skater. For example, a young skater should not be using a heavy weight just because that’s the only weight they have in the house. Make sure to ask your coach about the tools you need and how you can adjust your workout equipment if you don’t have everything readily available at home.
FOR COACHES You are responsible for providing safe workout options for your skaters, inclusive of ensuring they are not overtraining and that they have access to and know how to perform each exercise properly throughout each class. Know your numbers Coaches should consider working with smaller class sizes when online training. It is important to be able to see everyone on one screen while you’re teaching in order to make sure the athletes are doing the right technique on all of the exercises and can be easily monitored. Smaller class sizes also allow the skaters to ask questions more freely and in a timely manner when they need assistance or more focused attention. Watch your technique Technique is the number one safety concern when doing online training, as the environment is less interactive and it is easy to miss technical issues. For example, you may have a skater performing their jump squats with their knees turned in and their ankles dropping. If you can’t see this and your skater is constantly repeating the same mistake week after week, it can lead to a greater risk of an injury. Know when to stop Overtraining is something you may not have taken into consideration when you were creating your lesson plans. So having the support of a conditioning coach on hand to help build your programming, especially if you are unsure of how to watch for overtraining can be a huge
benefit. So while it’s good to encourage your athletes to try their best, remember that pushing your skaters to the limit each training session can be harmful in the long run. Skaters need proper recovery time after a heavy plyometric day or a leg-strength day. Plus, over-performing every day can cause your skaters to burn out and this can lead to increased muscle fatigue, lack of recovery and an increased risk for injury. Aim to set up weekly program plans instead, as this will help you see the bigger picture for development. It’s also a good idea to incorporate various types of training into each week so that you and your athletes can avoid having a high intensity workout every day. Identify fatigue Adding a daily online training workout is a great way to stay in shape and maintain your athletes’ jump form. Keep in mind though, that very keen skaters may be engaging in four to five hours of training with various instructors and coaches every day. If this is the case, include a professional strength and conditioning coach to help you map out whether your skaters are managing and spacing out their training time properly. Key signs to watch out for with regards to training fatigue include, a drop in the athlete’s energy level over several days in a row, complaints about muscle soreness on a regular basis, they have dark circles under their eyes and they demonstrate a general lack of motivation. Identifying the signs of fatigue and burnout is crucial in helping your skaters switch up their programming to allow for more recovery and injury prevention.
INJURY
PREVENTION figureskaterfitnessmag.com
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Photography by Jacob Marsh
TRAIN THE MIND
Coping with the unexpected, like the global pandemic COVID-19 can feel like skating into the unknown…or rather, not skating at all and not knowing how to think, feel or spend your time. Well, fear not. We’ve got the emotional workout you need to keep your mind, body and spirits up … figureskaterfitnessmag.com
FIGURE SKATER FITNESS
SUMMER 2020
COPING THROUGH COVID-19 How to create a new perspective, mindset and outlook for optimum mental health by Dr. Sachiko Magasawa
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hen something as big as the COVID-19, global pandemic strikes, it’s easy to feel on edge. It’s normal, actually and can even make you uncertain of how to emotionally respond, especially during periods of isolation. And while we’ve all probably slipped into the odd unhealthy behavioural pattern, like sleeping all day and night, streaming Netflix 24/7, and eating cookies, chips and candy nonstop, there are better ways to cope. One way is to choose serenity and acceptance as your new approach. Not only can it motivate you to take action to protect yourselves and others, it may also have you 18
sighing in relief as you look at life (even if it is from your livingroom’s couch) from a clearer, cleaner and happier view point. Here’s how you can gain better balance and calmness so that you can live in your mind’s happy place.
EMBRACE RADICAL ACCEPTANCE This step involves accepting your present conditions, like waving goodbye to in-person group workouts and connecting with your coach and other skaters through Zoom of Facebook chats, while not trying to change your circumstances. Because when you stop fighting your reality,
TRAIN THE MIND
a headache, clenching your jaw or perhaps your heart is beating faster. Make a note of how the particular emotion is impacting you physically.
BE CURIOUS, NOT JUDGEMENTAL Try not to judge the feeling as good or bad, right or wrong. It is what it is.
USE YOUR IMAGINATION What types of images pop into your mind when you’re experience each emotion. Maybe it’s a tidal wave washing the feelings away, leaving you fresh and at peace. Take advantage of these moments and escape into the positive pictures in your mind. They’re allowing you to let your feelings come and go.
BEFRIEND YOUR FEELINGS Seeing value in difficult, emotional experiences provide great larning opportunities and self growth. As yourself, “what can I learn from this, today?”
PRACTICE, PRACTICE, PRACTICE Coping with challenging moments aren’t restricted to pandemic disease, so know that when you master the tools to manage your mind’s health, you’ll also be able to use these skills in every facet of your life.
stop resenting it for being something less than what you want and start letting go of bitterness, you’ll beging to feel more at peace. It won’t change what’s going on around you, but it will allow you to recognize and accept the truth of the situation.
Tolerance for Uncertainty: A COVID-19 Workbook A guide to accept your feelings, tolerate distress, and thrive
FEEL ALL YOUR FEELS Try to observe how you’re feeling in the present moment. Take note of how your body responds to each of your feelings and write down the messages you’re telling yourself. It’s okay to have lots of feelings and they don’t have to be positive ones. Just make sure to watch them, acknowledge them and remind yourself that you are not your feelings. Rather, you are simply the watcher of them.
PUT A LABEL ON IT What does your self-talk sound like? Is it fearful, angry or frustrated? Name what you’re feeling and identify how the feeling manifests in your body. Maybe you’re getting figureskaterfitnessmag.com
Dr. Sachiko Nagasawa www.baypsychology.ca
CLICK
WORK THE WORKBOOK The Tolerance For Uncertainty: A COVID-19 Workbook is your greatest support tool during these challenging and isolating times and is your guide to accept your feelings, tolerate distress, move forward and thrive. A digital PDF copy is available to download for free here and is meant to encourage you to manage the stressors and embrace the opportunities that come with this unusual and at times frightening circumstance. 19
FIGURE SKATER FITNESS
SUMMER 2020
NUTRITION
Eat Your Immune Boosters Tried and true, take advantage of these five feel-good do-good foods to create new, healthy and positive eating habits by Tammy Fry
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lowly but surely we’re all beginning to emerge from our homes and head towards our second place of residence, the ice rink. And boy, have we missed it! But before anyone laces up, let’s take a moment to pause and reflect on how to create a sustainable, strong and robust healthy immune system to better equip our bodies to not only skate our best, but to also protect it from exposure to viruses and bacteria. And it’s as easy to do as saying, “what’s for dinner?”
FOOD, THE FOUNDATION STARTER
Hippocrates was definitely onto something when he said, “Let food be thy medicine.” After all, food can provide us with the critical building blocks to health and vitality and more importantly, to keep our immune system in fighting shape. And knowing what to eat can be as straight forward as referring to your gut. Gut health is a critical component of overall health and a marker for the state of the immune system. In a nutshell, the stomach performs the task of separating the inside of our body from the outside world. It acts as a filter by 20
removing toxins and waste from the body and allowing nutrients through. The highest and densest microbe population in your body can be found in your gut, where it plays a critical role in digestion, weight regulation and immune system function. Building healthy bacteria and avoiding foods that can potentially damage this vital organ are just a few ways to support your immune system function. If the stomach is damaged in any way your immune system spends much of its time and energy fighting the toxins that leak through your gut and into your bloodstream. So allowing your stomach to be proactive by eating the right immune boosting foods can help.
1. FERMENTED FOODS Fermented foods, such as sauerkraut (salt and vinegar infused cabbage), kimchi (a mix of cabbage, radish and other veggies) and virgin kombucha (a black or green tea drink) all work great. The equivalent of prebiotic supplements, fermented foods are jam-packed with probiotics, which provide your belly with a wide range of good bacteria.
INSIDER
NUTRITION INSIDER
2. FIBRE Did you know that plant-based foods are loaded with fibre? It’s true, so making sure you’re eating a wide variety of plant-based foods, including whole grains, fruit and vegetables and plant-based meats, like veggie burgers are high in fibre and usually, pesticide-free. Most grocery stores now carry plant-based versions of ground chicken, beef and fish and are a tasty alternative to the usual status quo. Quality brands to look for include Beyond Meat, Sweet Earth Foods and are typically made from extracted plant protein or whey protein, spices and binding ingredients.
3. FRUIT AND VEGETABLES You can eat your pick of the rainbow here, from red apples, orange carrots, yellow bananas, green beans, blue blueberries and purple eggplant. Just make sure to wash them with soapy water to avoid ingesting residual pesticides and chemicals. One of the most popular herbicides sprayed onto crops contains the chemical, glyphosate, which can disrupt the gut wall, which then allows bacteria to pass through the gut lining. This affects the functioning of the immune system.
4. FREE-RANGE, ORGANIC AND MORE Try to buy organic vegetables and fruits whenever possible and limit your intake of highly processed foods and animal products. Animals reared for human consumption can contain chemicals that can damage the stomach lining, as the primary food source for these animals is often genetically modified corn and soy which has been sprayed with herbicides containing glyphosate. The glyphosate accumulates in the animal’s body, which we then consume. Opting for eggs from free-range chickens, antibiotic/hormone-free small batch meats and wild-caught fish like salmon tend to be lower in saturated fats and unknown diseases.
5. FOOD-DERIVED SUPPLEMENTS Supplements can certainly help when trying to build a powerhouse of an immune system and there are literally hundreds of natural herbs and vitamins to choose from. That said, your everyday diet can also include the vitamins and supplements you need to ensure your body is in tip-top shape. High levels of vitamin C can be found in in peppers, guava, oranges, strawberries and broccoli, while immune boosting garlic, rosemary, oregano, cinnamon and turmeric also provide anti-inflammatory benefits. figureskaterfitnessmag.com
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FIGURE SKATER FITNESS
SUMMER 2020
SKATERS CORNER
BACKYARD BLISS Six steps to create the best summertime staycation by Kris Kiser
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ince #stayathome has become our new norm of sorts and many of us are still limiting the amount of exposure we have to the great outdoors, now is the perfect time to create the ultimate fun, right in your very own backyard.
STEP 1: MAKE A BACKYARD STAYCATION PLAN Build a schedule of activities your entire family can enjoy, like dining, camping and games. Add a theme for the week, day or evening. A figure skating theme can have everyone in competition or workout outfits and doing strength and flexibility activities. You can even add creative names to your meals to spice things up. Add a blowup kiddie pool to soak your “skaters” feet in or turn the sprinkler on and call it the “cool off zone,” and use your imagination, the ideas are unlimited.
push it around to the front yard for a picnic, the swing set can become the spot where you practice your arm and leg extensions or choreography in the air, underneath the trampoline can be a resting place to take an indulgent nap or read your favourite book.
STEP 4: GROW YOUR GREEN THUMB Mow the lawn and trim the bushes. Pull out the weeds and water the existing plants. Add flowering plants and rearrange planters to make your backyard environment feel new. Try adding a hammock or two too, to provide another great way to relax and enjoy the fresh air.
STEP 2: MAP OUT YOUR ACTIVITIES A lawn area may be the site for bocce ball or croquet, but it can also double as an overnight camping zone in a family tent. The fire pit can be used for roasting hot dogs for lunch or s’mores at night. Time for crafts, potting plants and eating can happen at a picnic or dining table.
STEP 5: GO WILD Write a list of all the types of birds, butterflies and other wildlife living in your backyard. Put up a bird feeder or plant a butterfly garden, as well as potted flowering plants to support the local birds and pollinators. Add wind chimes, rain collectors or backyard thermometers and wind gauges so that you can observe science in action. Hold a nature scavenger hunt that’s fun and includes all of the nature facts you’ve discovered.
STEP 3: ASSESS WHAT YOU HAVE Lounge chairs, a backyard swing set or trampoline can be used for their original purposes, but they can also become part of an amazing obstacle course. The wheelbarrow used for gardening and yard work can become part of a family field day when you pack your lunch and snacks in it and
STEP 6: MAKE IT MOVIE NIGHT Create your very own “drive-thru” movie theatre where you can relive your favourite competition performances. All you have to do is bring a laptop outside, set up a projector and hang a sheet on a clothesline between two trees to watch these favourites on the big screen.
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