A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING
VOLUME 6
ISSUE 4
AUTUMN 2020
3
REASONS
TO BE PRO BIOTIC!
INJURY PREVENTION
Learn how to MAXIMIZE your warm-ups, regardless of time or space
FLEXAFIT WORKOUT
AT-HOME CORE WORKOUT
PLUS!
Everything you need (like face masks, body patches for aches and pains, anti-acne creams and more!), to build your own all-solutions, to-go kit
JEFFREY BUTTLE Find out what the multi-talented, multi-medalled Canadian figure skating champion has to say about training on and off the ice, Stars on Ice and choreographing blade bigwigs like, Patrick Chan, Kaetlyn Osmond and Yuzuru Hanyu
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EDITOR’S LETTER
Letter From the Editor www.edeaskates.com
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
Jump Bands to prevent slipping
PRACTICE M A D E
CONTRIBUTORS Christian Bonin Patti Larkin Ashley Leone Kevin Lindsay Jacob Marsh David Merson Tim Sylvester
PERFECT See how quickly you can leap ahead
It’s hard to believe it is competition time! While many of you are lacing up and finessing your programs, choosing to compete on the ice isn’t the only way you can get into the competitive game. Start reading our pages to discover how you can up your ante with our skill-elevating ideas. For starters, we’re going to help boost your immune system so that you can remain healthy and active. Our Nutrition Insider, Style and Skaters Corner pages are full of insight on the benefits of pro biotics, how to make a kit of products to manage your every bump, ache and pain and need-to-know hand washing tips and facts. We’ve also got great guidelines on when to check your boots, blades and how to maximize your warm-ups in our Injury Prevention section, along with a Flexafit Workout to keep you in tip top shape. Our cover story is also sure to inspire. We spoke with Jeffrey Buttle, the Canadian from Kapuskasing, Ontario who went from being a beginner figure skater to an Olympic medalist to a top choreographer. Read all about Buttle’s journey to the top and how he’s now using his talent to creatively transform how other skaters perform. For those of you choosing to compete from a social distance, join us online! We’ll have you hitting your landings, reaching your goals (and your Biellmann!) and developing core strength with our online jump, flexibility and conditioning classes. With our growing community of skaters tuning in each week, you’ll be inspired and engaged, seen and heard. All you need to do is head over to the Flexafit.com website and sign up. I can’t wait to see you excelling on the other side of the computer screen.
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
AUTUMN 2020
Table of Contents A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING
VOLUME 6
ISSUE 4
AUTUMN 2020
3
REASONS
TO BE PRO BIOTIC!
INJURY PREVENTION
Learn how to MAXIMIZE your warm-ups, regardless of time or space
ON THE COVER
PLUS!
FLEXAFIT WORKOUT
AT-HOME CORE WORKOUT
Everything you need (like face masks, body patches for aches and pains, anti-acne creams and more!), to build your own all-solutions, to-go kit
Figure skater Jeffrey Buttle, photography courtesy of Jeffrey Buttle
JEFFREY BUTTLE
BEFORE SOMEONE ELSE DOES. SECURE YOUR NAME. SECURE YOUR SUCCESS.
Register your domain name now to build your fan base and jump start your career beyond the ice.
Find out what the multi-talented, multi-medalled Canadian figure skating champion has to say about training on and off the ice, Stars on Ice and choreographing blade bigwigs like, Patrick Chan, Kaetlyn Osmond and Yuzuru Hanyu
www.figureskaterfitnessmag.com
PAGE 3 PAGE 4
Masthead & Editor’s Letter Table of Contents
PAGE 6
THE IT LIST
PAGE 9
FITNESS INSIDER
PAGE 10 PAGE 12
Two Exercises to Reduce Stress & Improve Sleep The Dynamic Duo
PAGE 14
FLEXAFIT WORKOUT
AT-HOME CORE WORKOUT
PAGE 27
INJURY PREVENTION
PAGE 28 PAGE 30
Warm-up For Maximum Impact B (Boots & Blades) Prepared
PAGE 32
IN THE SPOTLIGHT Find out how Canadian Jeffrey Buttle has risen from the Olymic podium to a top international choreographer, transforming how skaters perform
PAGE 39
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TRAIN THE MIND
PAGE 40
Accentuate the Positive
PAGE 43
NUTRITION INSIDER
PAGE 44
Be Pro Biotics
PAGE 47
STYLE
PAGE 48
How to Build Your To-go Kit of Solutions
PAGE 50
SKATERS CORNER
Lather, Rinse Repeat
GET A HE AD S TA R T
BEFORE SOMEONE ELSE DOES.
FOR MORE I N FO VI S I T NAMESI L O. C OM
FOR MORE INFO VISIT NAMESILO.COM
FIGURE SKATER FITNESS
THE IT LIST
AUTUMN 2020
PAINT IT
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dd a pop of colour and fun to your on-ice routine with painted fingernails in these fantastic fall hues. With 12 shades to choose from, you can easily nail your look for every performance. Start by trying one of our five faves: My Italian is a Little Rusty’s golden orange, Leonardo’s Model Color’s shimmering purple, Drama at La Scala’s cool teal, Complimentary Wine’s deep berry and OPI Nails the Runway’s sparkly silver.
WEAR IT Ever stood in front of your open closet and wondered what to wear? Us too. A recent report for The Fitness Index by Future Fit Training however, should make this choice easier. Simply do what most other sporty people do and pick Nike. Or Adidas. Or Nike… Take a look at how these two brands and their popularity rolled out across the globe.
OPI Muse of Milan Nail Lacquer Collection, $16.40 each, available at Trade Secrets and Chatters Salons across Canada.
MEET PATTI LARKIN An ABC board-certified pedorthist and orthotist, the now retired Larkin has more than 20 years of experience as a pediatric orthotic practitioner in biomechanical science. So what does that mean? In a nutshell, Larkin knows what kind of footwear, braces and splints you may need after an injury or to help support one as it heals. Her specialty: the design and fit of custom orthopedic braces and foot orthotics. A former competitive figure skater and coach, Larkin merged her on-ice experience with her knowledge of foot and body mechanics when she became the owner of Houston Skate & Sports Orthotics Center in Texas 18 years ago. Today, Larkin helps skaters find, and fit into, the perfect pair of boots. And luckily for us, she also shares her expert insight, advice and more in Figure Skater Fitness magazine. Check out this month’s column about being prepared on page 30.
THE IT LIST Where we bring you top figure skating events, quote-worthy statements, must have items and so much more…
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SAY IT
I love figure skating and what I am
able to express creatively. I want to leave a legacy in the sport. — Patrick Chan
PLAN IT OCTOBER 2020 23 - 25 2020 Skate America, Las Vegas, Nevada, USA 29 - Nov. 1 2020 Skate Canada International, Ottawa, ON, Canada NOVEMBER 2020 6 - 8 13 - 15 20 - 22 23 - 29 27 - 29
2020 Cup of China, China 2020 Internationaux de France, France 2020 Rostelecom Cup, Moscow, Russia 2021 Skate Canada Challenge in Edmonton, Alberta, Canada 2020 NHK Trophy, Japan
DECEMBER 2020 10 - 13
ISU Junior Grand Prix of Figure Skating Final 2020, Beijing, China
Please note, due to COVID-19 all of the competition dates noted above are tentative. figureskaterfitnessmag.com
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ONLINE PERSONAL TRAINING WITH SIGNE JUMPS PERSONALIZED FITNESS PROGRAM FITNESS ASSESSMENT
FITNESS
GOAL SETTING
flexafit.com book@flexafit.com
INSIDER
Gather your positive thoughts, fuel your body with energy and get ready to embrace competition season. We’ve got beneficial exercises to help you release the jitters to sleep tight, along with a sneak peek inside your brainbody’s interconnectivity. All you have to do is turn the page… figureskaterfitnessmag.com
FIGURE SKATER FITNESS
FITNESS INSIDER
AUTUMN 2020
TWO EXERCISES TO REDUCE STRESS & IMPROVE SLEEP Don’t let stress and a lack of sleep derail your training session, competition or even your whole day by Tim Silvester
T
here’s nothing worse than getting up early for a training session than knowing you have had a rubbish night’s sleep. Yoga and aerobic exercise have both been proven beneficial in reducing stress and aiding sleep quality. These two exercises can be done any time of day and anywhere you are.
Exercise 1 YOGA FOR STRESS RELIEF Yoga is often seen as a stress-relieving exercise and while this is true it will also help you sleep by quieting your mind. Yoga is not only great for stress relief, it will also help you achieve better quality sleep leaving you refreshed and ready for a bright new day This four move yoga flow will help you reduce your stress levels and relax your mind and body for a good night’s sleep. Aim to do it in the evening, preferably near bed time. Have all your chores done so that you can remain calm and relaxed as you finish your yoga flow and head to bed. You
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can then read or listen to music, however please try to stay away from accessing social media or watching television. First you will need to get your environment right. Find a quiet space, preferably your bedroom or if you are travelling, a hotel room if there’s enough room on the floor. S tart by sitting up tall and comfortably or lying on your back. Shut your eyes and place one hand on your tummy and the other over your heart. Then take a deep breath in and slowly breath everything out through your mouth, do this three times. Then breath in slowly for a count of three, hold briefly and breath out for a count of four. Do this 10 times. You should now feel relaxed and centered. W hen you are ready, move between Child’s Pose, Dolphin Pose, Cat Pose and Puppy Pose in a smooth and controlled manner, keeping your breathing slow and deep too. Remember; a count of three in, hold and four out.
Exercise 2 AEROBICS Steadily paced aerobic exercise is important for your on-ice fitness. It also has several additional health benefits, including reducing stress and improving sleep quality. As athletes you will already be exercising regularly through your figure skating training. But make sure you do some varied aerobic exercise off the ice to give yourself a change of environment and a different focus, ideally for 30 to 40 minutes three to five times per week. This can be done any time of day, for example, if your on-ice training is early in the morning then a mid afternoon session is ideal. Likewise, if your sessions are in the evening after school or work then an aerobic session first thing would be great. You must look to do what fits your schedule best and that doesn’t pose too much of a chal-
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lenge for you to make it happen. It can take the form of steady state or interval sessions such as the following: alking/Jogging. A brisk walk or jog will elevate your W heart rate enough for you to benefit whilst also getting you outside. Make sure you do this safely, either tell someone you are going out or go with some of your skating buddies so that you are not alone. Skipping. Grab a skipping rope and go for it, just find a rhythm, change up your foot movements and relax into an easy pattern. Bike. Either outside or at a spin class. If cycling outside then wear your helmet and be safe on the roads. A spin class will give you a variety of movements and a new group of training buddies.
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FIGURE SKATER FITNESS
FITNESS INSIDER
AUTUMN 2020
STEP 1: BE LIKE MICHAEL JORDAN Whether you’re mastering your jumps through a Flexafit workout off ice or tackling new choreography in your routine at the rink, take a note from basketball great and two time Olympic gold champion Michael Jordan by expecting to work hard, believing that failure breeds success and staying present and alert in the moment. “If you’re trying to achieve, there will be roadblocks,” explained Jordan in a previous interview for USA Basketball. “I’ve had them; everybody has had them. But obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.” At the end of the day, it’s hard work coupled with a positive mindset that will enable you to skate your best, not your DNA or genetics. Plus, laying the groundwork with this mentality prepares your brain to trust and work more cohesively with your body.
STEP 2: TAP INTO YOUR ADRENALINE
Your thoughts matter and help direct your body so that you can achieve your goals. That’s why it’s important to create small stepping-stones to achieve bigger outcome goals. When you aim solely for the outcome, such as placing first at your upcoming competition, it can be overwhelming for your brain and prevent it from sending the right neuro-signals to your body. But when you identify stepping stones, like scheduling speed skating sessions for
THE DYNAMIC DUO Three great ways to boost your brain-body connection for athletic success by Adriana Ermter
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id you know your brain and your body are BFFs? Like, when you’re happy your body produces endorphins (all the good feels) and when you’re under the weather it makes gamma globulin (the big immunity boosters) to help you stay healthy and strong. In fact, according to medical research from the University of Michigan, your brain 12
and body are so connected that if you’re sick, injured or even feeling a little nervous about attempting (and landing) a triple axel, your brain is likely to produce the chemicals it needs to boost your body’s healing and athletic potential. And when you follow these brain-body engaging steps, it’s as easy to access this dynamic duo as one, two, three.
20 minutes three times a week to increase your endurance so that you can performing your routine with the maximum energy and potentially hit your first-place outcome goal, changes are your body will respond better. According to psychology journal VeryWell Mind, how and what you think can trigger different pathways and signals for your brains neurons which can then fire your body into action. The smaller the challenge, the easier it is for your brain to connect with your body. Once your body has excelled at the smaller action, your brain feels confident in the process and is ready to tackle bigger challenges.
STEP 3: GET IN THE ZONE You can thank two 1960s psychologists for this idea: Abraham Maslow, the first academic to write about “peak experiences” and Mihaly Csikszentmihalyi who noticed that when artists and dancers were “in the zone,” they could work for hours without ever realizing they were hungry or tired. The brainmotor-skills link is studied by psychologists at the University of Nevada in Las Vegas who claim that when you focus on one task at a time, like nailing a laid back spin or a new foot-working sequence and then pair your focus with the belief that the said skill is learnable, coupled with the choice to receive feedback on your execution equals the recipe for success. Your brain and your body are buddying up through functional connectivity, which basically means your brain has chosen the activity so is now free to not think, allowing your body to perform without thought and leave the analysis to your coach or choreographer.
DEFINING YOUR BRAIN-BODY CONNECTION Prefrontal cortex: This is the part of your brain that makes up your personality and dictates your social behaviour, as well as makes decisions for you.
epinephrine, otherwise known as adrenaline), released by the neurons to help your cells communicate to propel your body into action.
Neurons: The cells in your brain that receive information from outside your body, like when you look at the ice and want to skate backwards on it. The neurons then take this information and send the appropriate signals to your body to turn your thoughts into the right action, like you skating backwards on the ice.
Action Potential: A sudden burst of activity caused by a chemical change in your brain, such as a whole bunch of ideas that stimulate your brain’s neurons talk to each other.
Neurotransmitter: These are the chemical messengers (like dopamine, which makes us feel pleasure and
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Hippocampus: The part of your brain that helps remember different functions your thoughts have made your body do so that you can repeat these actions, such as how to twirl, jump and glide.
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FITNESS INSIDER WORKOUTS
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Simple, At-Home Core Workout Who said core workouts can't be fun, simple and effective? Try this 15 minute core circuit at home. Aim for 15 to 20 repetitions of each exercise with no breaks for 3-4 sets. Add this workout to your regular weekly training routine. Muscular endurance exercises are great to make the core stronger overall
Rowing Sit Up 2
Start lying on the floor with the feet hip distance apart and knees bent. Extend the arms straight out and then come up into a sit up position. At the top of the sit up, bend the arms in as if rowing. To make the exercise more complex, extend the legs without touching the floor while sitting up completing the row movement.
Photography by Kevin Lindsay
Aim for 15-20 repetitions for 3-4 sets.
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FIGURE SKATER FITNESS
FITNESS INSIDER WORKOUTS
AUTUMN 2020
1
Side Plank Leg Raise Start in a side plank on the elbow or hand and press the hips up in the air. Hold the position for 30s-1min on each side. For a more challenging version, raise the top leg up and down for the 30 seconds to 1 minute. Repeat 3-4 sets on both sides. 1
Russian Twist Start in an upright seated position with the feet either down or up for a more difficult variation. Twist to one side and return back to centre.
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Repeat both ways for 20-40 repetitions for 3-4 sets. 2
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FIGURE SKATER FITNESS
FITNESS INSIDER WORKOUTS
AUTUMN 2020
Ballet Cross Lying on your back, lift the feet up off the ground and shoulder blades off the ground. Cross the legs over one way and then back to being hip distance apart. Repeat crossing for 20-40 reps for 3-4 sets. To make it a bit easier, lift the legs higher up while, keeping your lower back down on the ground.
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Repeat for 3-4 sets.
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FIGURE SKATER FITNESS
FITNESS INSIDER WORKOUTS
AUTUMN 2020
SPORT SPECIFIC WORKOUT
Sumo Squat Jump
This sport specific workout incorporates various muscle groups used to jump and spin on the ice, as well as movement patterns on the ice. The muscle groups targeted with this workout will work on the glutes and inner thigh strength to help build power for jumps on the ice.
Start in a wide squat position with the feet pointing slightly outwards. When squatting down, make sure the knees track over the big toe and avoid the knees turning inwards. Jump up into the air pushing the hips through for full hip extension.
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Repeat 15-20 reps for 3-4 sets. The goal is to feel the glutes and inner thighs working.
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FIGURE SKATER FITNESS
FITNESS INSIDER WORKOUTS
AUTUMN 2020
Flying Sit Start on one foot drawing back the free leg similar to an axel take off. Arms swing back with the free leg. Follow both arms and freeleg through at the same time, jumping into the air and tucking the standing leg up.
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Repeat 10-12 repetitions for 3-4 sets on both legs.
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In-air Position Start in a check position with the skating side leading. Jump into the air crossing the free leg in the air like a backspin position (or in-air position).
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Do 15-20 repetitions for 3-4 sets. Work on keeping the ankles and knees tight and arms in on the leading skating side.
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FIGURE SKATER FITNESS
FITNESS INSIDER WORKOUTS
AUTUMN 2020
Spiral Hold
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Start on one leg placing the arm on the knee to lift into an assisted spiral position. Hold the position for 30 seconds. To make the exercise more difficult, try finding the balance first and then close your eyes. Do the exercise on both legs for 3-4 sets.
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Glutes Bridge Raises
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Start lying down on the floor with one leg lifting up to the ceiling and the other leg bend at 90 degrees planted on the floor. Without using your arms, engage the core and lift the hips up in the air to make a straight line with the knee, hip and shoulder. Squeeze the glutes at the top for a count of 3 and slowly come down without fully touching your back on the ground. Repeat 20 repetitions for 3-4 sets on both legs.
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Sarah Lindsay, 23 years Newmarket Figure Skating Club, Newmarket, Ontario Years skating: 20 Favourite exercise: Around the World. “I love testing my balance and improving my leg strength.” Best pre-competition exercise: 90/90. “It helps me prevent injuries, as it opens up my hips and gets my body ready for any field move I need to do.” Why compete? “Seeing the hard work I’ve put in pays off! I love seeing how I improve from competition to competition.”
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ONLINE PERSONAL TRAINING WITH MARTHA STRETCH FLEXIBILITY MOVEMENT CHOREOGRAPHY
INJURY
PREVENTION
flexafit.com book@flexafit.com
Welcome to competition season! Sure, things may look and feel a little different due to social distancing, but playing it safe on and off the ice remains your priority. That’s why we’ve got two great articles chock full of expert insight and must-know info about everything from when to fit your boots and sharpen your blades to maximizing your training and competition warm-ups regardless of space or time. figureskaterfitnessmag.com
FIGURE SKATER FITNESS
INJURY PREVENTION
AUTUMN 2020
SECTION 1:
STATIC
Warm-up exercises that can be performed in a small space or on a mat at home, in the parking lot or rink-side. These exercises are designed to prepare your body for dynamic warm-up exercises and the on ice activity.
Foam Roller/Vibrating Therapy Device Application: Apply a device along each of your major muscles groups for at least one minute. This method will allow your body to be“ready for the movement requirements of on-the-ice and off-the-ice activity.
Follow this sequence: Back of your lower legs Back of your thighs Glutes Front of your thigh Low back Back of your shoulders Front of your shoulders
Muscle Preparation: The goal of lengthening your muscles is often achieved via stretching and sustained holds. In order to better prepare your body for on-ice activity, it is recommended that you can lengthen your muscles with a hold of a stretch” but for a time frame of less than five seconds with multiple repetitions. This is a likely change of what you currently do, but this method will simulate the demands on ice activity.
WARM-UP FOR MAXIMUM IMPACT How to create an all-body heat wave regardless of time—all to ensure your muscles are ready to skate when you are by David Merson PT, DPT, ATC
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warm-up is critical for injury prevention and onice success. Figure skater warm-up activities do vary, are often cut short due to time and are now extremely altered due the current world situation. The goals of warm-up activities include increasing your heart rate, creating pliable muscles that are able to move effectively and preparing your body for the speed of figure skating movements. Focusing on these goals during your warm-up will prevent injury and allow you to be at your 28
absolute best. Due to the likelihood of your warm-up routine being altered, a consolidated warm-up will give you all the benefits of a lengthy warm-up while saving your time and using minimal equipment/resources. (It should only be performed when coaching and medical safeguards are already in place). Let’s break your warm-up activities into two major sections: static warm-up and dynamic warm-up components.
EXAMPLE OF MUSCLE PREPARATION PhysioBall Extension Start by sitting on an appropriately-sized physioball, walk your feet away from the physioball as you lean backwards over the ball, hold for five seconds or less, then sit back up. Repeat this exercise five times.
utes will achieve this goal. Protection: Whole body preparedness and injury prevention. Stability Focus, Single Balance: Stand on one leg for 30 seconds without having to put your other leg down and then switch legs. Protection: Creating improved stability with enhanced jump landing ability and specifically to prevent ankle injuries. Mobility Focus, Reverse Lunges: Alternating backwards lunges will help open up your hips and enhance your hip stability. Protection: Performing this exercise will help protect your hip joints from injury. Speed of Sport Activation Focus: Jumping using both legs for height and practicing soft, controlled landings will prepare your body for on ice jumping and improve your coordination. Protection: Whole body preparedness and injury prevention.
Figure Skating Specific Movements
Now that your body is warmed-up, it will be time to perform a sampling of off-ice jumping to work on your form, quickness and execution. My ideal off-ice jump sequence is as follows: A. Double Leg Start - Single Rotation - Double Leg Landing B. Double Leg Start - Single Rotation - Single Leg Landing C. Double Leg Start - Double Rotation - Single Leg Landing
The Top Three Concepts Now that you have been introduced to all of the major components of a consolidated warm-up, the top three concepts to include are: 1. Functional Performance Exercise: Increasing your heart rate first will promote blood flow to your whole body via jogging, running, jump rope, biking etc. 2. Foam Roller/Vibrating Therapy Device Application: Lengthening and priming your muscles for movement is key. 3. Off Ice Jumps: Practicing sport-specific motions will prepare your mind and body for figure skating activities.
SAMPLE OF A CONSOLIDATED WARM-UP CHEAT SHEET
SECTION 2:
DYNAMIC
The dynamic portion of your warm-up should include two major categories: functional performance exercises and figure skating specific movements. The dynamic warm-up does not include any sustained holds, but mimics the same speed, intensity and focus that skating requires.
Functional Performance Exercises: Your consolidated warm-up should include at least one exercise from each of the following categories: heart rate increase focus, stability focus, mobility focus and speed of sport activation focus. Heart Rate Increase Focus: Using a jump rope, jogging, running or biking for 20 seconds and then resting for 10 seconds for approximately two to five minfigureskaterfitnessmag.com
1. Heart Rate Increase Focus: Jogging intervals, 5 x 20 seconds with 10 rest in between each active interval. 2. Vibrating Sphere/Roller Application: 10 minutes minimum 3. Muscle Preparation: Short hold muscle lengthening for lay-back positions, for example. Functional Performance Exercises: Stability, Mobility and Speed of Sport A. Single Leg Balance, 1 X 30 seconds on each leg B. Forward Plank, 2 X 30 second holds C. Reverse Lunges, 1 X 20 seconds D. Double Leg Jumps, 2 X 10 seconds Figure Skating Specific Movements: Off Ice Jumps 29
FIGURE SKATER FITNESS
INJURY PREVENTION
AUTUMN 2020
1. Plan to Purchase Your Skates Around Your Competition Schedule Often, I hear skaters wanting to wait until after their competition season is over before they change their boots and blades. As a result, instead of having their equipment be in prime condition when they skate, they are either competing with broken-down boots or worn out blades that are in dire need of replacement or skates that are too tight because they were outgrown during the competition season. Waiting until after the competition season is over to replace your equipment is not ideal. Your equipment needs to fit well and be in the most optimal condition when it matters the most- during your competition season. The best way to ensure your skates are in great working order during your competitive season is to first plan which competitions you will attend for that season and then schedule your boot fittings a few months ahead of time. For example, if your competitive season runs from October to January, you may want to consult your skate fitter in July or August. This will allow you time for you and your current skates to be evaluated, new skates ordered if necessary and still leave you plenty of time to break them in. Once the season is over, return to your fitter so they can reassess how much life is left on your skates before needing replacement. Even with competition season over, your still need to make sure your equipment is supportive enough during your training season.
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2. Have your Skates Serviced Regularly Photography courtesy of Patti Larkin
(BOOTS & BLADES) PREPARED
Five great gear habits that will positively impact your body, equipment and competitive season
Make sure you are scheduling routine sharpening appointments during your training season so when competition season arrives, you are used to nicely sharpened blades. Many skaters skate wait too long between sharpening to where their blades become very dull. Then, when they have their skates sharpened, their adjustment is uncomfortable and stressful because they aren’t used to a fresh sharpening. When you return to your skate shop for your routine skating sharpening, ask them to not only sharpen your skates, but to fully inspect them to ensure that they are in good working order. They can tighten any screws that may have loosened over time as well as make sure your boot hooks are secure and not at risk of breaking. They can also re-waterproof any leather-soled boots to prevent potential damage as a result of water absorption.
by Patti Larkin C.O, C.Ped
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he COVID Pandemic has had a profound effect on the world, its people and how it operates. New policies, procedures and practices have been implemented to modify our daily behaviours. We in the skating community are no exception. With the return to skating and the opportunity to compete 30
in the foreseeable future, now may be the best time to institute new “skating habits” that will help prevent problems and reduce the risk of injury. Here are five great new habits that will have a positive impact on your body, your equipment and on your competitive season.
3. Change Your Laces Regularly Changing your skate laces is a very inexpensive, but very important way of preventing a boot malfunction disaster, especially on the day of competition. When the laces are thin, dirty or even look frayed, it’s time to change them. A good rule of thumb is to change them either every time figureskaterfitnessmag.com
you sharpen your blades or every other sharpening (this greatly depends on how frequently you re-sharpen and how hard you are on your skates). Keep two extra pair of laces on hand. You can also compare your laces currently in your boots to the new ones. Do they look the same or do the ones in your skates look a bit worn? Change them regularly and you’ll have less risk of them breaking. An added benefit is that you may feel a bit more supported in your skates as well because new laces will be stronger and hold your foot more securely.
4. Incorporate an Off-ice Training Program Muscle specific exercises play a significant role in achieving optimal joint alignment. A lack of joint mobility and muscle strength will affect the fit and function of your skates, as well as increase your risk of overall injuries. Skaters who over train with high impact jumps and then under train off the ice may suffer a wide range of problems including blisters, calluses, tendonitis, foot and ankle fractures, knee, hip and spine issues. According to Chris Daughtry, a certified strength and conditioning specialist and co-director of Parisi Speed School, “the better the athlete, the better they are at compensating,” says Daughtry. “Good athletes are able to manipulate mechanics in order to achieve a desired movement outcome. Over time, and thousands of repetitions, the improper movement results in overuse injuries. It is crucial for all athletes to develop movement quality and a wide athletic foundation to enhance their longevity and perform optimally in their given sport.” Working with a qualified trainer who can identify muscle specific imbalances will help address any imbalances before they turn into potential injuries.
5. Schedule an Appointment With a Podiatrist. We regularly see our primary care physicians for wellness visits and schedule appointments for dental checkups and cleanings, but rarely do we think of seeing a podiatrist to check the health of our feet. Instead, we wait until there is pain or a problem before we see anyone about our feet. Many podiatrists specialize in sports medicine and can evaluate your feet to determine any potential issues before they occur. They can educate you on your individual foot dynamics, offer orthotic management and give you sound medical advice to prevent foot and ankle injuries in the short and long term. A strong, well-balanced foot and ankle will also have less boot issues. Implementing these new habits will keep you and your equipment performing your best, decrease chances of injury and reduce the chances of unexpected and stressful events when you need them the least on competition day. 31
FIGURE SKATER FITNESS
IN THE SPOTLIGHT
AUTUMN 2020
TRANSFORMER:
THE AGE OF ICE
Photography courtesy of Jeffrey Buttle
Since Jeffrey Buttle’s rise to the Olympic podium in 2006, this Canadian has and continues to transform the way figure skaters perform on ice
IN THE SPOTLIGHT 32
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IN THE SPOTLIGHT
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Why did you start figure skating? “Growing up in Kapuskasing, it was one of the popular activities for parents to do with their kids. My mom and dad took my sister to the rink for a family skate. I was two years old and my sister four. Shortly thereafter, my parents enrolled us into the Learn to Skate program through Skate Canada. I loved it, but I didn’t really know that I wanted to pursue it so competitively until my first year at Nationals in Novice. I had never seen so many boys my age with such skills. I came 13th out of 16 and realized then and there that I wanted to be the best.”
What titles have you won? I’m a three-time Canadian Champion, 2008 World Champion and 2006 Olympic Bronze Medalist.
What did it take to win these titles, to be the best? “When I was young, my level of off-ice training was quite standard. We did cardio and off-ice jumps as a group. Individually, I took ballet and did it competitively for a few years. As I got older, my off-ice training became much more individualized, working one on one with a personal trainer. During the spring and early summer, I spent most of my time trying to develop strength. As the summer progressed, I would translate that strength into power/explosiveness for jumps. My on-ice training was usually three hours a day, five days a week and one hour on Saturdays. I spent two hours each day on technical jumps, spins and run throughs and then the third hour was focused mostly on skating skills, edges, turns and choreography.”
What training did you participate in to prevent injury? “I learned the hard way when I was younger, when I got my first stress fracture in my back. I was off the ice for four months and during that time, began trying to strengthen my core. I began doing Pilates twice per week and saw vast improvement in my core strength, which translated to improvement on the ice in terms of balance and proprioception. After that first major injury, I started taking my physical wellbeing more seriously. I began a daily routine of doing a proper off-ice warm-up before on-ice training, listening to my body, strengthening my weaknesses, my nutrition and being proactive with physiotherapy, all played an important role in preventing injuries.”
What was the most challenging part of your on-ice training? “The mental hurdle of learning and getting a new jump. It can be very difficult to remain patient and optimistic about the process. I would love to land a new jump on the first try, but the fact of the matter is, it takes hours upon hours of hard work and making mistakes.” 34
How did you overcome this and other challenges? “I sought out the help of a sports psychologist. With her help, I was able to begin engaging in positive behaviour with myself. Setting out daily goals, writing in a journal. These tools helped me learn a lot about myself. How much sleep did I get? What did I have for lunch? What did I focus on going into my triple axel during the long program runthrough? These conversations with myself helped me figure out when I’m at my best and why. Of course, one of the biggest assets we have on the ice are our coaches and I trusted the technique and advice I would get from them, as well.”
I always struggled with power in my jumps, so building a foundation of strength was beneficial to me, even though weights were admittedly one of my lesser enjoyable things to do. I also know that I really benefitted from having a foundation in ballet. It helped me with posture, body awareness and appreciation of movement.”
How did you achieve the mindset of a competitor? “We spend countless hours on the ice training for what amounts to only about seven minutes in competition. It’s daunting when you think about it that way, but it’s one of a figure skater’s realities. With years and maturity, I began to look at things a bit differently. Of course my results were important to me, but what became important was taking pride in and enjoying my day-to-day training. It’s satisfying when you take to the ice when your name is called and you know that you did everything in your power to be prepared and to feel confident.”
What was your day-to-day mindset like? “I always had a plan for each practice. Whether it was set out by me or by my coach, I always got on the ice knowing what I was going to do. I treated competitions very similarly. I would set out a game plan about which competition practices would be full run-throughs and which would focus on my short or long programs. Depending on how long the competition event was, like the Olympics, I would plan my days off and what I would do on them. The first thing I would do upon arriving at a competition venue would be to seek out a place to call my own, a safe space where I would do my off-ice warm-up. Then, I’d find another spot closer to the ice surface where I would go in between the warm-up and my performance. Another thing I would do, was sit in the stands, facing the judges’ podium and visualize my run-throughs on the ice. Where the jumps would be, when I would make eye contact with the judges and when I would focus on my breathing.”
Did your mental training support your success as an athlete? “It was pivotal. As a younger, junior International athlete, I lacked the mental stability to focus during runthroughs. This affected my confidence going into competitions. Working in tandem with my coach and a sport psychologist, we figured out my best tactics to focus. Using key words at specific moments during my runthroughs and leaving the past in the past in terms of a missed element. I focused on what was next.” figureskaterfitnessmag.com
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FIGURE SKATER FITNESS
IN THE SPOTLIGHT
AUTUMN 2020
Be organized each day, continue to set goals, short and long term and never forget why you started to skate, why you love the sport. What nutrition and snacks did you eat to fuel yourself? “Spaghetti bolognese was and still is one of my go-to meals. I would certainly feel the nerves a bit on the day of competition, but luckily eating was never an issue for me. I was always happy to have meal prior to competing I just timed it out so it was a couple of hours before I stepped out for my warm-up. I tried to remain as consistent as possible with my day before and day of competition meals. Call it ritual if you will, but I’ve always been a fan of structure in training, so I would often eat the same thing almost every day.”
What nutrition guidelines did you follow? “I never cared for cooking, so I learned how to make the most basic meals and I ate them regularly. Spaghetti with meat sauce, chicken stir-fry with rice and veggies, my meals were never culinary masterpieces or remotely adventurous but they gave me the energy I needed and satisfied my appetite.”
Where do you coach your athletes? “The Cricket Skating and Curling Club in Toronto, Canada.”
Now as a choreographer, how do you keep your athletes healthy? “They have to warm-up properly. Often we believe that if we’re only doing choreography, there is no need to do much of a warm-up. However, while doing choreography you often perform new movements that use different muscles, so arriving on the ice unprepared means you put yourself at risk.”
What makes you unique as a choreographer? “As a former competitive athlete, I understand the mental hurdles that come with accomplishing the elements while trying to maintain a performance. That doesn’t mean that I am willing to simplify the choreography, but it might give me a little leverage to challenge the skaters to work hard to achieve their goals.” 36
You’ve worked with Patrick Chan, Yuzuru Hanyu, Adam Rippon, Joshua Farris and Kaetlyn Osmond. How do you make sure their choreography is challenging? “It’s important to have a conversation with the skaters to find the right music and to help them on their journey. They may want to push themselves in a new direction or perhaps they’ve dreamed of using a particular piece of music. I am there to help guide them, but at the end of the day I want them to look back on their careers and know that they did what they wanted.”
What skills do you need to choreograph big shows like, Stars on Ice, The Ice and Fantasy on Ice? “Sometimes, the tricky thing is imagining all the skaters on the ice before you get them in person. Many of these shows are put together in three to four days, so it’s important that most of the choreography and patterns are set beforehand. Me, and often an assistant choreographer, visualize where the skaters are on the ice and create the steps. Often you have multiple bodies moving in different directions doing completely different steps. Diagrams often look a lot like football plays. Then, it takes patience to spend four days on the ice, often more than 12 hours each day, teaching the skaters the entire show.”
Has figure skating evolved since you were an athlete? “The technical content is truly outstanding now. I get so excited watching the high-performance programs. I’m always impressed at the knowledge of the IJS system of younger skaters. I remember when it was the “new judging system” and most of us elite athletes struggled to wrap our brains around spin levels and step sequence bullet requirements. Now eight and nine year olds are trying so many different spin variations and they’re pushing to get full body movement on step sequences. It’s amazing! I still think it’s important for them all to learn good basic skating/spin positions though.” figureskaterfitnessmag.com
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ONLINE PERSONAL TRAINING SPORT SPECIFIC CONDITIONING JUMPS STRETCH flexafit.com book@flexafit.com
TRAIN THE MIND
Believe it or not, your success story is all in your mind. Find out how to erase negative thoughts and ideas and replace them with winning ones in this issue’s mental training story… 38
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FIGURE SKATER FITNESS
TRAIN THE MIND
AUTUMN 2020
ACCENTUATE THE POSITIVE
It’s time to believe in your personal power by Adriana Ermter
I
t’s time. Time to commit to yourself, your routine, the choreography and to the competition season. Sure, schedules and competition venues may be different this year, but that doesn’t change the fact that you need to be ready. Not your skills, your music or even the shade 40
of red lipstick you bought to match your costume. Right now, it’s all about your headspace, how you feel about performing and what you believe you can achieve. “What you believe about yourself you will become reality,” affirms Cynthia Roemer, a Neuro-Linguistic
Programming (NLP) coach and trainer specializing in Time Line therapy and hypnotherapy at Accelerate Your Sacred Power in Toronto at www. cynthiaroemercoaching.com. “If you have a winner’s mindset, you will become a winner.” Sounds simple, right? In theory it is, but in practice it takes effort. According to Roemer, the self-messages and beliefs you have about yourself live in the unconscious part of your brain. In fact, you may not even be aware that they are there. This is great news when your messages and beliefs are all positive, but when they’re not they can become mental blocks that can prevent you from achieving success. For example, if you’ve never won a medal at a competition and you feel badly about this, the unconscious part of your brain may be thinking thoughts like, “I can’t win medals,” or “I’m not a good enough athlete to win a medal,” or “winning a medal is too hard.” Of course it’s normal to negative thoughts from time to time, but when these thoughts leave you feeling bad, angry, sad or frustrated and seep into how you’re skating during practice time and at competitions, it’s time to address them and eliminate them. “NLP can teach athletes how to develop and cultivate a mindset of success and develop winning behaviours,” says Roemer. “It can help you let go of limitations that are in the way of creating the success they really desire.” Here’s how it works. NLP shows how your brain processes the words you use to describe yourself and your actions, and the impact they have on you. Often, “these thoughts are negative, limiting beliefs that you’ve made up about yourself and your life and they’re keeping you stuck so that you can’t reach your full potential,” explains Roemer. Each thought is based on your observations, experiences and circumstances. The way you think and feel is a combination of your values, goals, experiences, beliefs and thoughts all squished together. It’s the lens you see life through. “We make decisions about ourselves and life, based on the experiences we grew up with,” says Roemer. Kind of like pressing the “Play” button on the same movie, over and over again. You like the movie because it feels familiar, but the ending is always the same, nothing ever changes. So unless you pick a different movie, you’ll always have a similar outcome. Understanding how you feel about yourself, your abilities and your actions is empowering, because now you have the opportunity to change how you think and what you believe. You get to rewrite the ending to your own movie. “Using NLP allows you to remove any negative emotions you may have so that you can feel unlimited, live your best life and skate your best performance,” says Roemer. “Your brain is that powerful.” figureskaterfitnessmag.com
FIRE-UP YOUR NLP BRAIN-POWER 1. Surround yourself with positive people who lift you up. “All it takes is hearing something three times for it to be installed into your unconscious mind and become part of your belief system,” says Roemer. So speak nicely to others and to yourself. 2. Know that everything is serving a purpose. All experiences, including the not so great ones, can help you grow and change your life in a positive otherwise, never have experienced,” says Roemer. Need help? Book a session with an NLP expert. 3. Make time for you. Do something that fills you with happiness. And no, this does not include texting, TV or video games. “Here are a few positive actions that can fill you up: colouring is great for creativity, journaling, meditation, singing, painting, listening to music, visualize things you love, taking a bath or making a favourite meal,” advises Roemer.
THREE WAYS TO STAY IN THE MOMENT 1. Breathe deeply: When you deep breathe, “you are grounded in your body and you can focus,” says Roemer. 2: Focus on your success: What you focus on “determines your behaviour and your behaviour determines your results,” says Roemer. 3. Flood your mind with positive thoughts: Pick a past performance or practice that you enjoyed and “recreate the moment in your mind,” says Roemer.
DO A DAILY CHECK-LIST 1. Ask yourself, where is my focus? “Take five-minutes every day to go outside and take at least five deep breaths. It will ground you and get you back on track,” says Roemer. 2. Examine your thoughts. Are you being nice to yourself? If your words and thoughts aren’t positive, “say ‘cancel, cancel, cancel,’ out loud,” says Roemer. This will interrupt your brain so that you can choose something nice to say and believe about yourself. 3. Get unstuck. Have you taken a negative thought and made it a big thing? Stop. “Imagine the thing that is triggering you,” recommends Roemer. “Close your eyes and feel the big thing pressing up against you. Now with your imagination, push it away from you until it’s so far away it’s a tiny dot and squash it.” 41
FIGURE SKATER FITNESS
AUTUMN 2020
Flexafit
Channel
VIMEO.COM/CHANNELS/FLEXAFIT
off-ice workout videos
NUTRITION - warm up exercises -cool down exercises
OFF-ICE WORKOUT -high intensity strength and conditioning circuit VIDEOS vimeo.com/channels/flexafit
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INSIDER
This season go with your gut, at least when it comes to improving your performance on the ice. Because according to our expert, you are what you eat so the grocery list of champions needs to include a little oatmeal, some raw onions, a whole lot of apples and more—all in your daily diet. figureskaterfitnessmag.com
FIGURE SKATER FITNESS
NUTRITION INSIDER
AUTUMN 2020
fermenting in our gut and supporting bacterial cultures. Examples of prebiotics include barley, oats, dandelion greens and raw onions. The good news for athletes is that active individuals tend to have a greater abundance and diversity of health-promoting bacteria in their gut. Athletes can further enhance this advantage by adding biotics to their diet. Here we reveal three ways prebiotics and probiotics can help your performance.
1. S UPPORT A HEALTHY IMMUNE SYSTEM As an athlete, a healthy immune system ensures that you can maintain consistent training. Consistency is the key to long-term success in athletics as it allows you to take advantage of valuable training opportunities and perform to your full potential during a training session. Interestingly, biotics can help keep your immune system top-notch. About 70 per cent of the immune system is located in the gut and probiotic supplementation is noted to enhance its function. Studies find probiotics reduce the number of episodes, severity, and duration of respiratory and gastrointestinal infections. Not many of us think of yogurt for fighting off colds, but maybe we should.
Be Pro Biotics Three reasons why and how biotics can help boost your skating performance by Ashley Leone
D
id you know that your gut is key to your overall wellness and sports performance? Biotics are a tasty tool to add to your training toolkit to get the most out of your skating this season. Biotics are prebiotic and probiotic foods that help support a healthy gut. Our gastrointestinal (GI), tract digests and uses the nutrients from food to fuel our activity. It stands to reason then that keeping our gut in top form can translate into improvements in our performance. Not sure what biotics are and which foods provide them? Here we reveal the lowdown on biotics and how they can give you the edge this skating season. 44
THE LOWDOWN ON BIOTICS Probiotics and prebiotics both aid with gut wellbeing by maintaining healthy gut flora. Your GI tract contains a balance of organisms, both good and bad bacteria, which help and hinder digestion. While both forms of biotics support your gut flora, they do it in different ways. Probiotics contain beneficial live ingredients that allow your gut to be populated with healthy bacteria. Examples of probiotics include yogurt, kefir, sauerkraut, kimchi and kombucha. Prebiotics are non-digestible polysaccharides and oligosaccharides. These types of carbohydrates stimulate the growth of good bacteria by
2. ENHANCE RECOVERY Recovery is an essential element of the training puzzle. Optimizing recovery ensures that your body can build and repair muscle and that you can incorporate
new skills into practice. In athletic populations, certain strains of probiotics can enhance protein and amino acid digestion and absorption and in so doing improve recovery. A great way to leverage probiotics after exercise is to use anti-inflammatory strains paired with protein foods to help with muscle recovery. Studies have found that probiotic supplements with protein help vertical jump power and muscle damage and soreness after exercise. Several strains of bacteria may also help enhance body composition changes and reduce fat mass, possibly through their effects on protein digestion. Notably, several strains of lactobacillus bacteria have been found to be effective for reducing fat. How can you add probiotics to your post-skate regime? Try adding the fermented drink, kefir, a shake for an injection of probiotics and protein at a critical time in your daily routine.
3. IMPROVING MOOD AND COGNITION
Who would have thought that we can improve our mood and cognition by ensuring our gut is healthy? But the gut microbiome is considered to be a critical aspect of the brain-gut axis. Research is still early in this area, but the results are promising. The connection between the gut and the brain works by signalling that occurs through hormone and neural (electrical) activity as well as from gut bacteria by-products. Studies have found that probiotic supplementation can reduce negative thoughts, improve mood and improve feelings of confidence, clear-headedness and elation.
EASY SWAPS TO HELP INCORPORATE MORE BIOTICS Your response to biotics will be individual. Also, while most studies look specifically at probiotics, prebiotics are a helpful addition to support good bacteria in the gut. Even so, all biotic foods have a host of nutritional benefits, so adding them to your diet is an excellent way to boost the health-promoting aspects of the food you choose. See below for some handy food swap ideas for incorporating biotics into your active skating diet. Instead of…
… Have the Probiotic Alternative
Juice Chicken noodle soup Meat (at each meal) Yogurt (without active cultures)
Kefir Miso soup Tempeh (as a vegan substitute weekly) Yogurt (with active or live cultures)
White pasta in soup Cornflakes Onion or garlic powder Iceberg lettuce Applesauce Overripe banana
Barley in soup Oatmeal Raw onions or garlic Dandelion Greens Raw apple with skin Under-ripe or just-ripe banana
… Have the Prebiotics Alternative
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#LIVEWARM
ETHICALLY MADE IN CANADA. SUSTAINABLE. ANIMAL FRIENDLY. EXTREMELY WARM.
WWW.WUXLY.COM DOE PARKA WORN BY OLYMPIC GOLD MEDALIST GABRIELLE DALEMAN 46
STYLE
You don’t have to be Mary Poppins to create your own magic bag the filled with the everyday solutions you may need on and off the ice, because we’ve got you covered. Turn the page for eight clever (and oh-so beneficial) ideas about helpful products to put into your to-go kit. figureskaterfitnessmag.com
FIGURE SKATER FITNESS
STYLE
AUTUMN 2020
Problem SOLVED
Eight great product solutions for your everyday challenges by Adriana Ermter
S
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ure, you can’t predict every painful blister, irritating acne bump or cough and cold that may come your way on or off the ice. But with a little insider savvy, you can anticipate some
of your more common needs and build your own togo kit full of solutions to help you better manage your aches and pains, stress, stubborn makeup and even a blemish or two.
Salonpas Pain Relieving Gel-Patch
Monat Makeup Vanishing Balm
Body Glide Foot Glide
Starface Hydro-Stars
Perfect for your body parts that sometimes ache after a grueling practice, these handy gel patches are simultaneously fuelled with cooling and soothing menthol and warming capsaicin for up to eight hours of relief from back, muscle and joint pains. $5.98, available at Shoppers Drug Mart stores and online at www.walmart.ca.
Competition makeup looks awesome on, but can be a pain in the youknow-what to scrub off. Not any more. With 17 botanical oils and natural fruit acids, a peasized dollop of this balm removes the toughest mascara, lipstick and more while hydrating your face. $85, available online at www.montaglobal.com.
This anti-blister balm is every skater’s new BFF. It works hard to protect your feet from blisters, chafing and irritation, plus it’s infused with natural anti-inflammatory and skin rejuvenating ingredients to restore dry and chapped feet. From $17.99, available at Shoppers Drug Mart stores and online at www. amazon.ca.
These fun, star-shaped hydrocolloid pimple patches take facial acne to a whole new level. All you have to do is stick a star onto each spot and wait for the healing to begin as they draws out pimple pus, block external bacteria and prevent you from picking. $27, available online at www.starface.world.
Puressential Eucalyptus Essential Oil
Maybelline Dream BB Pure
UNIQLO AIRism Face Mask
Zax’s Original Heel Spur Cream
A drop or two in a warm bath or massaged onto your chest and back will help relieve stress, cold and coughs. Create an at-home spa by adding 15 drops to a spray bottle filled with water and spritz the mixture on your shower’s walls, inhale and relax. $12, available online at www.amazon.ca.
Hello, break out much courtesy of sweaty workouts or skating with a full face of makeup during the competition season? This natural coverage, new in Canada BB cream is formulated with salicylic acid to heal and prevent acne while keeping shiny skin at bay. Four shades, $10.99 each, available at department and drugstores.
Look cool and feel confident in this minimalistic black facial mask, you’ll appreciate its scratch-free, UV-ray blocking, smooth texture and breathable mesh fabric. And with a built-in filter, there’s no fussing around, just toss it in the washer and dryer and go. Three sizes in S, M and L, $14.90 each, available at Uniqlo stores.
What do arnica, devil’s claw, ginger and menthol have in common? A Canadian pharmacist mixed them into a cream to provide temporary relief to your feet. Simply massage it onto your heels and legs three times a day until you can see a specialist. $18.99, available online at www.zaxoriginal.com.
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STYLE
AUTUMN 2020
SKATERS CORNER
Lather, Rinse, Repeat Seven ways, proper hand washing can be a life-saver by Adriana Ermter
WHY HAND-WASH 24/7? Statistics Canada says that when you suds up with soap and warm water regularly, it can help to reduce respiratory illnesses, like colds and COVID-19 by 16 to 21 per cent.
HOW OFTEN SHOULD YOU WASH YOUR HANDS? As often as you need or want to, but Health Canada recommends following this cheat-sheet for best practices: When your hands are dirty. Every time you enter and leave your house, grocery store, school, skating rink, car, doctor’s office, hospital and any other building or public place that’s not your home. After you’ve used the bathroom. Before and after cooking or any meal preparation. Before and after you eat. After handling garbage. Every time you come inside from the street, front yard, backyard or park. After you’ve been on public transportation. After sneezing, coughing or blowing your nose. After touching money. Before, during and after caring for a sick person. After touching or playing with animals and pets. After changing babies’ diapers or helping children use the toilet.
THE SOAP AND WATER COUNTDOWN… Approximately 20 seconds or for as long as it takes for you to sing “Happy Birthday.” According to the Centers for Disease Control and Prevention, washing thoroughly is just as important, so make sure you clean between each finger and thumb, your palms, the back of your hands and under your fingernails.
PAPER TOWELS VS HAND TOWELS VS HAND DRYERS The winner is… paper towels! Hand towels came second, but only when shared with family members and washed every two to three days, while hand dyers placed last. Why? For starters, damp hands breed more germs and paper and hand towels can dry your hands more thoroughly than hand dryers. Miryam Wahrman, a biology professor at William Paterson University in New Jersey, USA and the author of The Hand Book: Surviving in a Germ-Filled World says that the friction from drying your hands with a paper or cloth towel can also remove even more germs after you’ve lathered and rinsed. Plus, they can be used to turn off the hot and cold water-faucets, as well as open and close doors, preventing contact with even more germs.
FACT: According to Health Canada, germs can survive on your hands for up to three, count ‘em, three hours.
TO SANITIZE OR NOT Use a hand sanitizer whenever you cannot wash your hands with soap and warm water. Alcohol-based options work best because they can kill the germs living on your skin, including the antibioticresistant ones, by destroying the proteins and protective outer layer they need to survive. The Centers for Disease Control and Prevention reassures rubbing on an alcohol-based hand-sanitizer will not contribute to antibiotic resistance.
GROSS FACTOR: Healthcare experts in the USA say the number of germs on your fingertips doubles after you’ve used the toilet. 50
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