Figure Skater Fitness FALL 2018 by Figure Skater Fitness

SHAKE IT UP: 5 NUTRIENT-RICH AND DELICIOUS SMOOTHIES

VOLUME 4

ISSUE 3

OCTOBER 2018

HOW TO DEVELOP GRACE UNDER PRESSURE

POWER HOUSED

It’s time to tap into your body’s energy source

OFF-ICE JUMP FLEXAFIT EXERCISES

MASSAGE MATTERS How to create a personalized sports therapy program www.figureskaterfitnessmag.com

THE IT NEW LIST!

Your sneak peek at top skating events, inside information, playlist worthy music and more

AMBER GLENN

A formidable performer with a spirit to match, this 18 year old is a true skate warrior

Colour Confident:

PICK THE BEST COSTUME SHADE FOR YOUR PERFORMANCE

EDITOR’S LETTER

THANK YOU TO EVERYONE WHO CONTRIBUTED TO FIGURE SKATER FITNESS! PUBLISHER/EDITOR-IN-CHIEF Signe Ronka MANAGING EDITOR Adriana Ermter CHIEF FINANCIAL OFFICER Angela Ronka CONTRIBUTERS Christian Bonin Andrea Claire Dress Wright Gabriella DeBono Janine Delaney Rebekah Dixon Abigail King Ashley Leone Sean McKinnon Marcus Merilatt David Merson Tim Silvester Deanna Wright

Welcome to the fall season!!! I hope you are all set for the competition season and are both mentally and physically prepared. This issue, I’m excited to announce we are adding a new highlight in the Fitness Insider section. It’s called the two-move workout. This is an exercise that does not take a lot of space to do and you can do it from one spot, anywhere and any time. Check it out in the Fitness Insider section. We will be changing this workout every issue and I would love to see you try the workout and post it on Instagram tagging us @figureskaterfitness #twomoveworkout. Our entire team gets so excited to see that you follow along and are staying motivated with your training.

or topics you are interested in for future discussions. I hope you all enjoy this issue of Figure Skater Fitness magazine. You will love our cover girl Amber Glenn. What an amazing story and inspiration to all the young figure skaters. See you on social. @figureskaterfitness

I’m also super pumped to share with you that I started “The Flexafit Show!” It’s live every Friday at 3:00 pm EST on the Flexafit Facebook page. Each week, I cover topics on various off-ice training questions that you may have. You’re welcome to leave me a note on the Figure Skater Fitness Facebook page and share your ideas

Sincerely,

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

figureskaterfitnessmag.com

FIGURE SKATER FITNESS

OCTOBER 2018

Contributors Delaney Ph.D.

Rebekah

Dixon MSc. CPC, MindBody Performance Coach

Rebekah is a MindBody Performance Coach who empowers skaters to improve their mental game and achieve peak athletic performance. She is a former junior ladies competitor, coach and choreographer and has an education in Developmental Psychology, NLP, TimeLine TherapyTM, Hypnotherapy and as a Life Coach.

David

Merson

Janine is a Doctor of Psychology, a former professional ballerina, exercise and nutrition specialist. Her passion is to help others realize that being fit is not just about the way you look, it’s about being healthy in mind, body and soul.

E STA W EW VERSIOGNLISH* WE START ATN N E IN Y L E IR N E NGLISH* E IN ENTIRELY

*Subscription to Patinage Magazine (English Version) start with N° 158 January/February *Subscription to Patinage Magazine (English Version) start with N° 158 January/February

Ashley

Leone RD MSc CDE

Ashley is a Registered Dietitian. She is the owner, operator and nutrition expert behind Gazelle Nutrition Lab in Toronto. Ashley provides nutrition advice and plans for athletes and active people alike. Her goal is to help you fuel your inner athlete and put good sense back into eating.

Tim

Silvester

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the most anticipated, the Olympic Games represent 4 of the new For every athlete Sometimes a finale. After changed since the introduction coveted stage of their career. Skating has evolved and intermingling. the most a ticket to take part, or seems the disciplines are this is the moment to gain judging system, and it now of years of preparation, will play out in just a few of the one, the acrobatic nature – a medal. For them, everything We no longer have the movement of pracfeed off each – better still all those hours and hours 4 artistic disciplines which It is the moment of truth : the other… but well and truly essence of this minutes. it isTHE moment,THEIR moment. to offer the public the very tice, of choices made, of sacrifices… represent the most anticipated, other, choosing only the best emotion. Olympic prowess as well as grace and they offer to us. that Games in time every athlete instantthe 4 A unique sport : technical and physical of the new For Sometimes a finale. After changed since the introduction coveted stage of their career. most the Skating has evolved and or part, take of the intermingling. quality a ticket disciplines to gainfrom all 4tocorners whosearetechnical moment seemsofthe is the the skaters nowarrival passionate and itthe attracts preparation, system, eventthis judging witnessed of years universal This of naturestep, We have just a few out in Gaacrobatic play The willsport. Olympic one, there. Every of thebut only everything notthe them, the values of movement Forelevate have the- in – a medal. the elements, still and no longer betterto We assemble on perfection prac-us off eachof –world verges hours which make will of impression thefeed disciplines they again,and 4 artisticeasy and gives truth : all those Oncehours and trulyappears moment of welltransition connection. It is athe other… world-wide the every pose,but this minutes. mes create moment. every essence ofinvinveryethereal, ! moment, intensely isTHE the public and THEIR seem offer the simply skatersthe best to of sacrifices… only the makes and live,itquite which choosingfluidity applaud… tice, of choices made, other, an effortless and emotion. where per- tremble, weep, as grace as well is a sport prowess they offer to us. Skating sense. physical and » in every : technical « glide unique instant in time that sport the word cible… for maperfection A aesthetics, where technical for « freezing » these moments, the Thank you Patinage Magazine formance is insufficient without skaters whose technical quality corners ofevery 4appreciate all from to us passionate of the arrival allowing for the attracts event permanent… havetowitnessed We special artistic sensibility. Gathe ephemeral kinguniversal is allied Every step, This OlympicThank of sport. too quickly. overThe the values elements, but not only there. are always and elevate which verges on perfection - in the these programmes, of world us makealso detailtoofassemble the impression they willwhich disapagain, and gives easy confirmations, champions, appears connection. surprises, of these transitionits share of the view Once a world-wide everyproduces us to share every Olympiad for helping ! youcreate Eachpose, which mes seem this hopeinvinskaters It isethereal, is valid. makesallthe and live, quite simply and intensely hope which Games, weep, effortless fluidity own. But at the an ourapplaud… illuminates pointments. push tremble, a sport where to persense.toSkating exceed isexpectations, everythem » in helps « glide which cible… athletes, theword drivesthe moments, for maexcellence where quest forperfection This technical without aesthetics, Magazine for « freezing » these themselves. is insufficient to sublimate Thank you Patinage formance PÉCHALAT every their boundaries, adversity, media Nathalie for allowing us to appreciate artistic sensibility. determination to face up to allied to special king the ephemeral permanent… istranslates into limitless quickly. Thank which are always over too and pressure. disap- detail of these programmes, attention, powerful emotion champions, which also its share of surprises, confirmations, to share the view of these Each Olympiad produces which you for helping us hope this is It valid. is all hope own. pointments. But at the Games, to push illuminates our helps them to exceed expectations, drives the athletes, which excellence themselves. This quest for their boundaries, to sublimate Nathalie PÉCHALAT to face up to adversity, media translates into limitless determination and pressure. attention, powerful emotion

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Tim is the owner of Get Coached, is a UKSCA Accredited Strength and Conditioning Coach and has a BSc. Honours degree in Sport and Exercise Science. He has worked with athletes for over 10 years and specifically with skaters for the past seven years.

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David is a Doctor of Physical Therapy and a Certified Athletic Trainer. A Body Coach at TB12 Sports Therapy Center in Foxboro, MA, USA, David treats all athletes, including figure skaters and has been part of the medical staff for figure skating events in Boston.

152 152 N°

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Vanessa JAME S sa Morgan Vanes CIPRÈSS JAME

Olivier BRAJON© Olivier BRAJON

Gabriella is a former, national level figure skater and certified Flexafit instructor. She graduated from the University of Western Ontario with a Bachelors degree specializing in Kinesiology and minoring in Creative Writing.

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Janine

ppaairirss

DeBono

Olivier BRAJON© Olivier BRAJON

Gabriella

SUBSCRIBE SUBSCRIBE ! 9 1 0 2 N I W ! E 9 N 1 0 2 N I W E N S E G A P 4 8 F O N IO S R S E E V G A W P E OF 84 RT A N

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FIGURE SKATER FITNESS

FITNESS INSIDER

OCTOBER 2018

Table of Contents ON THE COVER

Amber Glenn, photography courtesy of Amber Glenn

PAGE 3 Masthead & Editor’s Letter PAGE 4 Contributors PAGE 6 Table of Contents

The Flexafit workout has made me a better athlete because:

PAGE 7 NEW! THE IT LIST PAGE 11

FITNESS INSIDER

PAGE 12 Power Housed PAGE 14 Skip the Pre-season

PAGE 17 FITNESS INSIDER WORKOUT With a NEW! ONE-MOVE WORKOUT PAGE 18 Off-Ice Jump Flexafit Exercises

Maggie Chen, 20 I skate at:

The Varsity Blues Figure Skating Club at the University of Toronto.

My proudest figure skating moment was:

INJURY PREVENTION

PAGE 28 PAGE 30

Stay Strong and Skate On Muscle Matters

When I started to help my brother, who’s 11 years younger than me, learn to figure skate.

PAGE 33

IN THE SPOTLIGHT

The most challenging element for me is:

PAGE 39

TRAIN THE MIND

PAGE 40

Grace Under Pressure

PAGE 43

NUTRITION INSIDER

PAGE 44

Shake it Up

PAGE 49

STYLE

PAGE 50 PAGE 52

Colour Confident Game Face

PAGE 54

SKATERS CORNER

How Competitive Are You?

My favourite workout song is: My coaches are: I respect them because: Despacito by Luis Fonsi.

PAGE 27

Amber Glenn is the 18-year-old skater you need to know about. She’s a risk taker, a skate warrior and one of our favourite up-and-coming Senior Ladies competitors

The workouts are sport specific and this has helped with developing fast twitch muscles and strengthening my core.

An outside edge spread eagle. My hips are not naturally turned out and it was always something I couldn’t do.

Pat te Boekhorst.

Ashley Hui and

They are very organized and make sure we are physically prepared and fully ready before each competition.

Feeling prepared:

Helped increase my confidence, which makes me perform better.

I like to read:

Figure Skater Fitness’ Injury Prevention section. As I get older my body is more injury prone, so strengthening and injury prevention have become a crucial part of my training.

NEW

THE IT LIST

Photograph courtesy of Maggie Chen

Your go-to, must-read resource. In every issue, we give you a sneak peek inside a skater’s life (meet Maggie Chen!), top skating events, inside information, playlist worthy music and so much more. figureskaterfitnessmag.com

FIGURE SKATER FITNESS

THE IT LIST

OCTOBER 2018

PLAY IT

SWEAT WITH US Use our #FigureSkaterFitness Playlist to get your workout on: 1. No Tears Left To CryAriana Grande 2. This Is What You Came For-Calvin Harris 3. 24K Magic-Bruno Mars

SAY IT

Winning is great, sure, but if you are really going to do something in life, the secret is learning how to lose. Nobody goes undefeated all the time. If you can pick up after a crushing defeat and go on to win again, you are going to be a champion someday. — Wilma Rudolph, the first American woman to win three gold medals in track and field at the 1960 Summer Olympic Games in Rome.

4. Havana (feat. Young Thug)-Camila Cabello

How to Build Your Workout Playlist by Abigail King

If you’re like us, you know nothing amps up your workout better than butt-kicking music. So creating the right playlist is key. You want one with songs that motivate you to move (or help distract from the fact that you’re doing burpees…again), and can get your heart pumping—all to improve your overall workout experience. To get started, consider the length of your workout. Will it be a twenty minute high-intensity workout or are you putting one together for an hourlong endurance run? You’ll want to select songs that compliment the type of workout you’ll be doing, so look for music that match each activity. For a high-intensity workout choose en-

ergetic songs that allow you to get in your zone and elevate your mood. For ones that require a steady pace, opt for repetitive beats to help you keep your rhythm and focus on the music rather than the fact that you’re running for an hour. Want an expert’s opinion? Music applications, such as Spotify (spotify. com) and Apple Music (apple.com) are known for their smart playlists. They have extensive databases boasting millions of songs and are an easy way to select a curated list based on your mood or activity. And if you just feel like going with the flow, log onto Pandora (pandora.com) to listen to their internet-based radio service, where you can also pick and choose a custom list based on your favourite genre and artists. But be prepared to pay up front. All of these services require a monthly fee ranging from $5 to $15 each month.

5. Unforgettable (feat. Swae Lee)-French Montana 6. I Like It-Cardi B, Bad Bunny & J Balvin

WATCH IT

7. Tip Toe (feat. French Montana)-Jason Derulo

The Flexafit Show

8. Talking Body-Tove Lo 9. Cheap Thrills (feat. Sean Paul)-Sia 10. Promiscuous-Nelly Furtado 11. Nice For What-Drake 12. New Rules-Due Lipa 13. Stay-Zedd & Alessia Cara 14. Side to Side (feat. Nicki Minaj)-Ariana Grande 15. Crazy in Love (feat. Jay-Z)-Beyonce

PLAN IT OCTOBER 2018 3-6 10-13 19-21 26-28

Win It

Be an Insta-hit With Your Favourite Playlist

ISU Junior Grand Prix of Figure Skating, Ljuljana, Slovenia ISU Junior Grand Prix of Figure Skating, Yerevan, Armenia ISU Grand Prix of Figure Skating, Skate America, Everett, Washington, USA ISU Grand Prix of Figure Skating, Skate Canada International, Laval, Quebec, Canada

All you have to do to win is: 1 Take a selfie and post it with your favourite workout and playlist on Instagram 2 Add the hashtag #FigureSkaterFitnessPlaylist 3 Tag @figureskaterfitness

NOVEMBER 2018

Figure Skater Fitness and Flexafit disclaimer: Posting your selfie and playlist on Instagram and using the hashtag #FigureSkaterFitnessPlaylist, while tagging @ figureskaterfitness is the equivalent of your signed and/or your legal guardian’s signature of consent to publish and distribute your photographic likeness and image in print, on social media, in media and sales kits, presentations, e-newsletters, brochures, television and video for all Flexafit companies.

DECEMBER 2018

We want to know how you workout and the beats that keep you energized! Do you go hardcore with free weights, build endurance with a five-K run or zen-out with yoga? Tell us what you like to do and the music you listen to by posting

We’re super excited to announce the brand new, The Flexafit Show on Facebook Live every Friday at 3:00pm EST. Learn how to up your off-ice training, while messaging your ideas, questions and more for Signe to answer in real time.

about it on Instagram. Each month we’ll pick our favourite Instagram playlist to publish in our new The It List section of the magazine, along with a screen-grab of your selfie and Instagram message.

2-4 6 9-11 16-18 17 23-25

6-9

USE IT Dermalogica Blackhead Clearing Fizz Mask and Breakout Clearing Booster Why wear competition stress on your face when you can let fast-acting acne treatments do your dirty work? These spot busters contain bacteriaeliminating sulfur and salicylic acid, oil-absorbing kaolin clay, hydrating apple extract and soothing seaweed and botanicals to fizz, dissolve and clear blackheads from your pores, leaving your skin smooth, refreshed and ready for the ice. $28 each, available at Sephora stores and online at dermalogica.ca

ISU Grand Prix of Figure Skating, Helsinki, Finland Flexafit Event, Georgetown Skating Club, Georgetown, Ontario ISU Grand Prix of Figure Skating, NKH Trophy, Hiroshima, Japan ISU Grand Prix of Figure Skating, Rostelecom Cup, Moscow, Russia Flexafit Event with Signe Ronka, Riverview Skating Club, Riverview, New Brunswick ISU Grand Prix of Figure Skating, Internationaux de France, Grenoble, France

ISU Junior & Senior Grand Prix of Figure Skating Final, Vancouver, BC, Canada

figureskaterfitnessmag.com

Photography by Sean McKinnon, Courtesy of Dress Wright

FITNESS INSIDER

FITNESS

INSIDER

The Pre-Season is your time to excel. Our expert insight will help you tap into your bodyâ&#x20AC;&#x2122;s sustainable energy source, while giving you five great reasons to incorporate skipping into your workout routine. figureskaterfitnessmag.com

FIGURE SKATER FITNESS

FITNESS INSIDER

OCTOBER 2018

Here is an example of how to execute a HIIT workout that doesn’t require equipment and can be facilitated almost anywhere: Break into two groups of even numbers and similar cabilities.

Set your stop watch to 40 seconds. Each interval will be 40 seconds long.

Participants will execute four exercises, each at 40 seconds and then take a 20 second rest break.

This will be repeated two to four times.

POWER HOUSED

It’s time to create and tap into your body’s sustainable energy source By Tim Silvester

here’s nothing worse than running out of steam half way through your program. Muscles fatigued, body throbbing, you’re almost happy when the music stops and you can drag yourself off the ice. So what happened? It’s time to pump up your energy conditioning and build your sustainability.

routine. This means you’re drawing on aerobic and anaerobic (non-oxygenated) energy systems during your performance. If you don’t have the proper conditioning, your body won’t be able to give you enough oxygen when you need it, causing you to fade at that mid-way point in your program.

Creating stamina is an essential element in performance sport. Most skaters hit their maximum heart rate within about 30 seconds of starting their competition

Since all movement comes from muscle contractions and require energy to do their job, training to create maximum sustainablility is crucial. Luckily, your body

While one group runs continously for each 40-second interval, the other group performs the four exercises. These can range from burpees, press ups, squats, squat jumps, lunges, lunge jumps, planks, star jumps or almost any other similar exercise. For skaters who can’t run, If skipping is an ideal alternative. generates energy internally and from three different energy systems. The first, ATP-CP is stored in your muscles and provides bursts of intense energy that last for approximately three to 15 seconds. The second is Lactic Acid, a two-layered system that uses glucose stored in the blood, liver and muscles and provides energy for one to two minutes, while the third, Aerobic uses oxygen to metabolize carbohydrates and fats. If the exercise intensity increases to the point that there is no longer enough oxygen being supplied to the process, then the stored carbohydrates kick in and are used until they run out.

Build stamina

Clearly, keeping your tank fueled and running is key. And if you’re participating in double run throughs of your programs, hockey runs, off-ice dry land jumps and core work you’re off to a great start, as these are all great energy builders. Taking your sustainability to the next figureskaterfitnessmag.com

level however, requires high intensity interval training (HIIT). It’s a type of cardiovascular exercise that alternates short periods of anaerobic exercise with less intense recover exercises. Think of it as short bursts of very hard work where you push yourself to your maximum capacity, kicking up the intensity of your cardio, which will improve your conditioning and your aerobic and anaerobic output. Off-ice, HIIT can incorporate high intensity exercises, like skipping rope, burpees, running with high knees, shuttle runs and jumping jacks. Each exercise is performed for a set amount of time, typiclaly between 30-seconds and four-minutes with built in rest breaks typically ranging from 30 seconds to one minute. The on-ice training is just as straight forward, for example, you could do multiple triple and quadruple program run throughs with short rest breaks of 30 to 60 seconds in-between each set.

Work it out

Using the right combination of training modalities will provide you with the strength, aerobic and anaerobic conditioning needed to best deliver your competitive programs, as well as get the most from your on-ice training sessions. It is also important to ensure that the exercises and workouts are appropriate and coached correctly to ensure good and safe technique, especially when using resistance equipment and free weights.

As you become stronger and more efficient, each exercise will use a smaller fraction of your maximum strength and therefore less energy. Adding some form of resistance training will helpt to increase your endurance. This could be a gym-based session with a qualified strength and conditioning coach or personal trainer or a group session with minimal equipment and full body exercises such as burpees, squats and split jumps, which are excellent for strength endurance work. Figure skating is a technically and physically demanding sport and the mental pressure during competitoin time alone is enough to elevate your heart rate. So while getting the technical aspect of the sport right with your jumps rotated, spins counted and step sequences in synch, don’t forget to build your sustainability, too. 13

FIGURE SKATER FITNESS

FITNESS INSIDER

OCTOBER 2018

SKIP THE PRE-SEASON Five reasons to incorporate this portable workout into your cardio routine By Janine Delaney, Ph.D.

umping rope is an excellent activity for figure skaters during the pre-season. Not only does it enhance aerobic conditioning, it helps with your strength, endurance and alignment, as well as your rhythm, coordination and timing—all key components in fulfilling the technical and artistic elements of your competition routines. Effective as an overall body workout while you’re travelling, skipping can be done anywhere from a local park to your hotel’s gym and is a great alternative exercise to break up the monotony of your daily workouts and warm ups. Here are the five top benefits of incorporating this portable activity into your schedule now.

High intensity skipping for 20 to 30 minutes can range from doing intervals of three to five minutes of regular fast skipping with INCREASED rest breaks ENDURANCE in10-second between to including more complex movements like, double unders, crossovers and jump-rope jacks. All variations of the exercise will increase your heart rate and your cardiovascular strength. The massive amounts of energy used by the large muscles in your thighs and legs work to create better aerobic sustainability, allowing your body to function at a maximum capacity with minimal fatigue.

We’ve all seen the fancy footwork boxers use in the ring to out step their opponents and much of it can be attributed to their BETTER jump rope conditioning. FOOTWORK The same can be said for figure skaters. Improved coordination, foot speed on the ice and agility can all be achieved by regularly executing a skipping workout routine during the pre-season. By engaging in a variety of drills such as, skipping on one leg to develop core balance, incorporating double unders for stamina and jumping backwards to refine your co-ordination, you will gain more confident and reliable footwork that can translate into better stability, landings and footwork during your performances. Plus, since skipping only requires a small amount of space to fulfil, it’s a fun and effective way to sharpen your footwork in synchronized timing with your pairs partner and synchronized skating team.

Who doesn’t want to have higher jumps. Jumping rope not only gets your legs moving and your ADDED heart pumping, it also POWER TO helps develop muscle strength in your lowJUMPS er and upper body. This intense training and optimization of power enables all of your body parts to work together to better perform every flip, toe loop and Lutz. Think

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about how you prepare for your jumps. You’re skating across the ice, gaining the momentum you need to go directly into a Salchow loop. To succeed, you use your forward momentum, from skating quickly and then transferring that energy into your calves and thighs. You only need this surge of explosive power for a few seconds at a time, but when you do jump into the air the stored energy in your legs and thighs will be released, allowing for more energy to be used to power your body upwards and higher. Even Olympic gold medalists can find themselves doubled over and out of breath if they’re unfamiliar with a IMPROVED skipping workout. As one BREATHING of the best cardiovascular EFFICIENCY exercises, jumping rope can help improve the health of your heart and lungs. This builds stamina and helps with circulation of blood and oxygen. Plus, you’ll breathe better. Integrate 20 minutes of skipping into your daily routine and you’ll notice the difference in your breathing efficiency within two weeks. You won’t feel so winded after practice run-throughs, you’ll recover from shortness of breath quicker and you’ll feel more energized throughout the entirety of your competition program.

Considered to be a “smart” exercise, jumping rope engages both sides of your brain, the left and the right, because ENHANCED of it’s need to for hand-eye ABILITY TO coordination. If you tend STAY CALM to lose your focus during practice or are prone to competition nerves or feeling overwhelmed, jumping rope can help to train your brain into focusing on being in the present and to have clearer perspective on the tasks at hand. And don’t forget the feel-good endorphins it releases.

So while it may take a little time to learn and master all of the different jump rope techniques, once you do, there is no turning back. In general, you can expect to notice significant results after the first 14 days, especially if you make skipping a part of your daily workout. 15

FITNESS INSIDER WORKOUTS

FLEXAFIT WORKOUTS

Lunge into Spiral

Photography by Christian Bonin

Work on balance, control and stability with this one move workout. From the lunge position, lift the back leg up straight behind you with the arms out in a spiral position. With good control, place the leg back down into a lunge and repeat the movement.

NEW

Try 15 repetitions on each leg for 2-3 sets.

THE ONE-MOVE WORKOUT

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FIGURE SKATER FITNESS

FITNESS INSIDER WORKOUTS

OCTOBER 2018

FLEXAFIT EXERCISES

Lateral Cardio Hops

Gain balance, agility and a solid core with these jump-enhancing training moves.

Start with one foot on the ground and one foot on the Bosu. Press into the Bosu to hop to the other side changing feet. Get into a good rhythm to work on cardio training. Repeat back and forth using coordination of the arms for 1 minute. Repeat 3-4 sets

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FIGURE SKATER FITNESS

FITNESS INSIDER WORKOUTS

OCTOBER 2018

Stability Push Up + Hop to Squat

Place hands on the Bosu and get into a plank position. Start by doing a push up and then proceed to jump the feet into a squat position. Hop back to a plank and start over. Repeat 15-20 reps for 3-4 sets

Spiral to Single Leg Squat Start by balancing on the Bosu. Step right in the centre of the Bosu and lift the leg to the back. Once there is minimal wobbling, lift into a spiral position. Hold this position for 5-10 seconds and then slowly bring the freeleg down and in front. Begin squatting down into a single leg squat. Repeat the exercise 5-10 times each side for 2-3 sets. 20

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FIGURE SKATER FITNESS

FITNESS INSIDER WORKOUTS

OCTOBER 2018

Power Rowing Sit Ups Sitting on the Bosu, place hands towards the back of the Bosu to balance. Extend the legs straight out and then bend the knees to the chest.

Repeat for 1 min for 3-4 sets.

Twist Jumps Start by standing with feet hip distance apart. Jump up while twisting and crossing the feet in the air. If you rotate to the left, cross your left foot in front. If you rotate to the right, cross your right foot in front. Alternate twist jumps to get the maximum benefit of coordination skills.

Repeat 20 reps for 3-4 sets.

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FIGURE SKATER FITNESS

FITNESS INSIDER WORKOUTS

OCTOBER 2018

Single Rotation into Control Landing

Start by standing with feet hip distance apart. Jump a full rotation and land on the landing foot in an eagle position. Make sure the posture and alignment are set before taking a landing stretch.

Repeat this exercise 10 times for 2-3 sets with a 2 min break between sets.

4 3

Axel Take Off Hip Extension Start on the take off foot with the arms and freeleg stretched back. Follow the arms and leg through to the take and jump up straight in the air. Extend the ankle, knee and hip. Land in a balanced position and repeat again 10 times. Try on the other leg as well to balance out both sides.

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INJURY PREVENTION

INJURY

PREVENTION We show you how to create a personalized sports therapy program to retain your strength and understand how to manage stress to prevent injuryâ&#x20AC;&#x201D;all for a healthy and happy season.

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FIGURE SKATER FITNESS

INJURY PREVENTION

OCTOBER 2018

STAY STRONG AND SKATE ON

BREATHE DEEPLY

7 Ways to manage your emotions to prevent injury

s an athlete, you’re juggling a myriad of emotions every day, from feeling motivated and confident to frustrated and disappointed. While it’s healthy to express each thought, sentiment and belief, harboring the negative ones can impact how you will perform throughout the year, especially during competition. They can even lead to an injury. Experiencing feelings like, fear, anger, anxiety and frustration is normal. But when these emotions last, they can create a sense of internal intensity which can cause muscle tension, breathing difficulties and a loss of coordination. Additionally, unhappy emotions, like despair, worry, hopelessness and helplessness can drain your energy, making it challenging to complete a full practice session or skate your best during a competition routine. Holding onto any of these negative reactions can also result in creating new and unhealthy habits and behaviours, propelling you to make mistakes, perform incomplete elements and become more susceptible to falling. With each misstep, your confidence can decline making you prone to injuring yourself as your feelings overwhelm your ability to focus and perform. Know that it's okay to be disappointed when you make mistakes or perform poorly; it means you care about your sport and want to do better. Yet, also realize that it’s never acceptable to allow your emotions to dictate your physical health. Dr. Alok Trivedi, a psychological performance coach, human behaviour expert and the founder of the Aligned Performance Institute shares seven tips on how to create balance to prevent injuries.

From over commitment to spreading yourself too thin, coping with overwhelming feelings starts with identifying the triggers of your negative feelings. Maybe you’re worried about executing your first triple axel or perhaps you feel anxious about completing your schoolwork and having a solid performance at Nationals. “Know that there is a course of action you follow to end up overwhelmed,” says Dr. Trivedi. “There is also an alternative course of action you follow to end up at peace.” 28

INCORPORATE BREAKS INTO YOUR ROUTINE

More often than not feelings of being overwhelmed come from continuous exposure to a stressor. “Be sure to include breaks in your workout and performance schedule no matter how busy you are to allow the tension to subside,” suggests Dr. Trivedi. “There is nothing wrong with working hard, but prioritizing play is important for your brain, body and soul to enjoy what you are doing.”

by Adriana Ermter

IDENTIFY YOUR TRIGGERS

Familiar with the old adage of counting to 10 when you feel overly stressed and anxious. Well, it works. “If anxiety is growing and you can feel a negative energy building, don’t hesitate to just close your eyes and breathe deeply in and out a few times,” says Dr. Trivedi. “The key is to breathe in through the diaphragm (stomach area) and slowly out through the mouth. Something this simple allows you to calm yourself from the spiral of negativity and get back to a more balanced state of mind.” It also gives you time to pause and consider your actions. Stress and anxiety can force snap decisions, which frequently lead to negative outcomes like unexpected falls, overused muscles and more. So take a minute, inhale, exhale and repeat.

CHECK IN WITH YOUR HEALTH

Your optimum health requires a personal self-care plan. If you don’t have one, set aside some time with your coach and parents to create one. It should include the times you want to go to bed and wake up each morning, how much water you need to drink daily, the diet you need to consume during the pre-season and me-time to read, watch a movie or hang out with friends. “Your health is a perfect indicator of how you handle stress and your lifestyle,” says Dr. Trivedi. “When too much anxiety is present, your health suffers. Don’t forget to get enough sleep and eat a healthy and diverse diet to keep negative feelings at bay.”

CREATE BALANCE BETWEEN YOUR HEART, MIND AND BODY

Health and wellness is a multifaceted concept. “To best cope with stressful situations you must have a handle of your physical, emotional and mental health,” says Dr. Trivedi. “If one of these is thrown off balance, you need to bring it into alignment in order to avoid a negative outcome for your health and anxiety levels.”

STEP AWAY FROM THE STIMULI

It may be reoccurring wrist pain, a strong competitor has returned to the skating circuit or you’ve had to change coaches halfway through the season…everything feels out of control and your skating is reflecting that. “Whatever the case may be for you, don’t be afraid to step away for a little while,” advises Dr. Trivedi. “A little distance allows you to clear your mind and see the big picture with more clarity.” Then, you can revisit the situation to determine if the stress you’re exhibiting is worth the outcome.

SEEK WAYS TO BETTER MANAGE YOUR STRESS

One of the best ways to cope with feelings of being overwhelmed is to lessen the stress in your life. Yet as an athlete with a demanding schedule, knowing how to achieve this can be tricky. “This can be achieved different ways for different people,” says Dr. Trivedi. “Some may need extra vacations, while others may need a relaxation period at the end of each day.” Prioritize what is important for you, then explore the options which best fit your lifestyle. figureskaterfitnessmag.com

FIGURE SKATER FITNESS

INJURY PREVENTION

OCTOBER 2018

THE QUESTIONS

THE ANSWERS

1. History lesson

If you answered yes to one or more of these questions, talk to your coach and your parents about the possibility of working with a sports therapist to create a personalized program for you. A well-designed sports therapy

Think back through your past. Have you ever had an injury, perhaps a sprained wrist, shin splints, a spinal or foot stress fracture that you felt never properly healed? And was your return to training and competition difficult?

2. Constant aches and pains

MUSCLE MATTERS

How to create a personalized sports therapy program to retain strength, release stress and prevent injury by David Merson

We all know the physical benefits of figure skating. It boosts your brainpower, gets your heart pumping, releases happy endorphins and keeps your muscles agile and in shape. Yet, the force generated with jumps, the torque required to spin on the ice and in the air and the stretch applied to all areas of the body for laybacks, spirals and the Biellmann can all cause significant stress on your body. Creating a personalized sports therapy program can help you to prevent injury and enhance your performance, because how you deal with stress determines how you’ll feel and can impact your potential for success during the competition season. 30

DETERMINING YOUR THERAPEUTIC NEEDS Everyone’s body is built differently and responds accordingly to exercise and stress. So ask yourself, how well do I manage my body’s physical stress? Chances are, you’re eating healthy, drinking enough water, getting a solid night’s sleep, practicing positive self-messaging and tuning in to unwanted aches and pains. Adding some muscle and joint TLC through a sports therapy plan may be the right next step for you. This Q&A checklist can help you gauge where your body’s at right now and if this the optimal time for you to do so.

When you focus on how your body feels, it’s important to note any ongoing aches and pains. If you have them, it may be a sign that a past injury is lingering or you may be pushing a muscle group too hard and it’s trying to warn you to stop or slow down in order to prevent an injury. If this sounds familiar, the next questions to ask yourself are if you’re feeling sluggish and/or sore at the end of each day or each week? Does the soreness force you to decrease the number of jump reps you’re performing or affect the quality of your skating?

3. Plummeting performance Everyone has an off day, but when yours turn into multiples, it’s time to dig a little deeper. Are you noticing your jumps are not quite as high as they were two weeks ago? Is your office coach cueing you more frequently to stand taller or hold your knee in a better position (or something else that sounds similar)? figureskaterfitnessmag.com

treatment program should complement your current on- and off-ice training, your personal goals and your competition schedule, while aiming to include one or all of the following treatments:

Deep-Force Muscle Work Deep-force muscle work, otherwise known as soft tissue mobilization, focuses on maximizing pliability—a key step towards staying healthy and remaining on the ice for the full competitive season. This type of massage treatment helps break up inelastic tissue, like scar tissue, relax muscle tension and create tissue mobility, while alleviating pressure on your joints. It can be applied to all major muscle groups includ-

ing your hamstrings and lower back. Other soft tissue structures, like your ligaments and tendons will also benefit from the pliability created during deep-force muscle work. Plus, the decreased amount of tension on your muscles and decreased pressure on your joints will help prevent your body from slipping into bad habits and/or adopting poor form or posture that can sometimes occur when compensating for injury or pain.

At-Home Pliability Pliable muscles are nimble; they bend with you when you arch your back, flex when you touch your toes and a whole lot more. They also adapt to your every jump, spin and turn and they can perform for long periods of time with minimal fatigue. Ironically, the stronger your muscles get the easier it can be to lose this pliability, so naturally, you want to take care of it.

Pliability treatments can be done at home on a standard foam roller. Alternately, you can also use a vibrating foam roller, vibrating sphere or similar device. For best results, work with your physiotherapist to identify a series of foam roller exercises that you can do on your own at home. Then, do them for 10 to 15 minutes each day before and after you work out.

Joint Mobilizations This is a very specific type of physical treatment that requires your physical therapist to manipulate your body’s joints to create better movement in the joint. This could range from having your therapist pull on your ankle joint

to create a slight separation from your lower leg or maneuver your wrist to release stiffness. It must be applied by a professional, but it can be avoided altogether if you participate in deep-force muscle work and at-home pliability.

Healthy Lifestyle On-ice performance gains aren’t just driven by treatments. The choices you make about nutrition, hydration and rest and recovery are also critical. To create a lifestyle plan that best suits your needs, identify your physical

needs and performance goals and then, collaborate with your parents, coach and sports therapist on identifying your next steps and how to put them into action.

IN THE SPOTLIGHT

SKATE WARRIOR Photography courtesy of Amber Glenn

She’s the 2014 U.S. Junior National champion.

A powerhouse renowned for her masterful jumps, axels and spins. Exactly what you’d expect from an athlete who’s dedicated three and a half hours a day to the sport since she was five. But 18-yearold Amber Glenn is more than just an up-and-coming Senior Ladies hopeful. She’s a courageous risk taker, speaking openly about competition anxiety, rising after a fall and the importance of mental training. She’s also back on the ice and her spirit has never shone brighter by Adriana Ermter

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FIGURE SKATER FITNESS

IN THE SPOTLIGHT

OCTOBER 2018

“For years I was terrified to skate to anything pretty like ‘Swan Lake,’ because I was known as that powerful jumper who skates really fast to rock and roll,” says Amber Glenn, who admits her early-days performance music included Guns N’ Roses’ “Live and Let Die,” Led Zepplin’s “Kashmir,” Joan Jett & the Blackheart’s “I Love Rock and Roll” and The Police’s “Roxanne.” “So the first time I tried to skate to something pretty, people saw a different side of me and really loved it. It felt nice to skate to something that wasn’t going a million miles per hour.”

or a girl intent on slowing things down, Glenn’s skating career was the ultimate contradiction, accelerating at a pace no one could keep up with. In 2014, after performing her short program to Giovanni’s piano piece “Summertime,” and her free program to David Garrett’s instrumental score “Who Wants to Live Forever,” the Texas native swept the U.S. Junior National Championships, winning gold in both categories. The win earned her a spot at the 2014 World Junior Championships in Sofia, Bulgaria, along with worldwide recognition. At just 14 years, the five-foot-four powerhouse was on the fast track to stardom. Yet, like many before her, her season didn’t pan out. Needing rest and perspective, Glenn took time off in 2016, returning to the ice as a Senior Ladies competitor in 2017. It was during her much anticipated first skate back however, that she fell. Hard. During a triple-triple, the first element of her short program at the 2017 U.S. Figure Skating Championships. “I felt shocked at first,” says Glenn, recalling her emotions as she lay on the ice. “I was totally surprised because my warm-up had gone perfectly and my practices had been going great. I felt so good and then, all of a sudden, I slipped into the weirdest craziest fall and just slam. There was whiplash with my head. But I had to get up, listen to the music and take a breath. I was thinking, ‘what do I do?’ and I just knew I had to put a combo on the next jump.” So she did. Boldly adding a triple toe to her next jump and executing it perfectly. Glenn placed eighth overall in the competition, but more importantly, she made an indelible mark as a skate warrior. A narrative that’s been validated with her every step since courageously walking away from the sport in 2016 to take me-time and re-evaluate what’s important to her. Luckily for us, it’s skating.

Why figure skating? “I started skating with my cousins and my younger sister, Brooke when I was five. We all just happened to come across an ice rink in a mall that we were at. I loved it, so I’ve stuck with it. I’ve always had a passion for anything athletic, but this year I’m connecting with my emotions. I’m skating my short program to Sara Bareilles’ ‘Gravity.’ It’s a lyrical piece, but a powerful song. II feel like it tells the story of how I felt last year with everything. It’s a song about breaking free and feeling not weighed down anymore and just like you get to be yourself and enjoy your life.”

What motivates you to move forward after a fall, like Nationals 2017? “In that moment, my heart just dropped. I thought, ‘that was my chance. That was my moment and it’s gone.’ But then, I knew I had to fight for the rest of it and fight to keep those few points. I wanted to make the rest of the skate a great performance and have the audience enjoy it. It’s, win or lose, sorry, win or learn…”

How often do you train?

What did falling teach you?

“I work out four to five times a week in collaboration with U.S. Figure Skating and personal trainers at Max Academy. When I was 15, I moved to the Cains (Peter and Darlene) and I started training with their daughter Ashley and all these people started joining us; we’re a whole family now. I also do an off-ice cardio routine five times a week. Plus, I do strength and injury prevention training, as well as agility and power.”

“To be prepared for anything. If something goes wrong, I have to have a back-up plan. I really worked on how to feel, on my nerves, in my opening combos. Because that’s what it was. It was on my opening jump and I was so that I missed my footing.”

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FIGURE SKATER FITNESS

IN THE SPOTLIGHT

OCTOBER 2018

You’re very open about having competition anxiety… “I get really anxious, even days before the competition. I try to not let it affect my judgment and training. I just want to be on the ice and I want to get it done. And then, once I’m out there I’m like ‘no, no! Wait!’ So it’s kind of like going on a rollercoaster. But it feels great when you’re going down and in the process of it.”

How do you overcome your nerves? “Different breathing techniques help to relax me and get my brain off of things. And just to be able to go out there, skate and enjoy it. When I get nervous I tend to hold my breath, so I remind myself to take a deep breath and relax. The last couple of years, I tend to click my feet together before I start a program. It makes me feel more on my feet, like I’m feeling my feet in my skates. I’m clearing my mind, coming into the present, breathing and then, saying, ‘let’s go.’”

Is skating more physically or mentally demanding? “It’s 1000 per cent mental. It’s my competition nerves around performing in front of people, like a stage fright. But I work with a sport psychologist who helps me be in the present. She helps me feel like when I’m being judged [at competitions], that it’s the same as showing off at a public skate, like I used to do as a kid. I try to tap into my younger self who skated because it was fun. Physically, I’m confident. I’ve been working so hard on and off the ice from such a young age that I’ve never had a problem with learning new jumps or triples or being able to do a clean program in practice.”

How to prevent injury: “Stretching. Taking the time to warm up and cool down with small movements with my wrists, shoulders, ankles, knees and hips. It’s like stretching, but it’s moving stretching. You’re never just in one place. My mom used to stretch me every day. Now, I stretch before and after skating and working out. If you’re on the ice and you haven’t stretched out and you do a jump funky, you’re done.”

Handling social media with grace: I don’t avoid it during competitions, but I realized that everyone has their own opinions and they have their own opinions for a reason. Those opinions, however, aren’t going to affect how I skate and they’re not going to affect my placement, so I 36

shouldn’t put too much effort worrying about it. Most of the posts on social media are really positive and great, but I’ve seen some of the most perfectly amazing people just get torn apart on social media. So, I know it’s just opinions, emotions. But people are so loving on social media, too.

Who’s on your support team? “My coaches, Peter and Darlene Cain. Peter has gone to the Olympics. I also have a supportive group of skating friends. When your friends aren’t athletes they don’t understand why you can’t hang out at 11:00 pm or go and get junk food. Now I can be like ‘hey let’s go to yoga and get smoothies!’ and they find that exciting. My family also wants the best for me. Before, my dad wasn’t much of a skating dad. He didn’t know the difference between an axel and a Lutz, but over the last three years he’s become more invested in the technical side. He recently started going to competitions with me. I’m definitely a daddy’s girl. Before, when I travelled alone with my coaches it put a lot of pressure on me. I was alone with my nerves all day, so it’s nice to have someone I can rely on at competitions.”

What’s your family life like? “Wonderful. My dad is a police officer and he works some 20-30 hours extra, every week, to be able to pay for my skating. The older I’ve gotten, the more I try to help by teaching or skate school. Because of my figure skating schedule, my doctor recommended homeschooling to keep a good family connection. I was homeschooled by my mom and did a program called K12. I’ve graduated. My sister Brooke did it too, but after she stopped skating she went back to [public] school. She’s captain of the cheerleading squad.”

What are your skating goals, this year? “I’m trying to set reasonable, but high goals. I do it every year at the beginning of the season and before every competition. For my long-term goals, I want to make Worlds in the next two years and the U.S. Olympic team in the next four. I believe I’m a very independent skater, but I always include my coaches in my goal planning. They have more experience than I do. They have an outside perspective and they know if I’m being irrational or if I really do need to improve.”

What are your future dreams? “This fall, I’m doing some courses at a local college, you know, to get the basics out of the way. I really want to become a physical therapist or a mental health specialist, so time will tell.” figureskaterfitnessmag.com

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THE MIND

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TRAIN

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TRAIN THE MIND

OCTOBER 2018

SCENARIO 1:

SCENARIO 2:

From winning World’s and landing your first triple axel to becoming a national champion and nailing a quadruple toe loop, you’ve been planning, practicing and envisioning what your life will feel and look like once you achieve your biggest goal. So when it happens, what do you do next? First of all, enjoy it. A successful performance or a whole season filled with great moments is rewarding and builds your confidence. Chances are, you’ll feel happiness and gratitude and you may even be able to use these positive emotions to fuel you into your next season. You’ve conquered your personal best, yet moving onto your next practice or competition with the same drive, determination and focus can be tricky if you don’t have the right strategic tools.

GRACE UNDER PRESSURE Photography by Sean McKinnon

How to succeed every victory and overcome failure by Rebekah Dixon

As an athlete you are driven to succeed. What success looks like for you may be completely different from what it looks like for someone else, but ultimately, this drive is what motivates you to push your limits both on and off the ice. A lot of time and effort goes into achieving your goals and along the journey you are presented with both success and failure. What you do with these opportunities will dictate the trajectory your season or even, your career will take. So having the right strategies to navigate each scenario is key.

1 2 Winning becomes your sole focus and consumes your training in a way that is unhealthy.

You are left questioning what comes next and where you can go from here.

STRATEGY 1. SET CONTROLLABLE GOALS

I teach skaters to focus on being their own biggest competitor! This begins with setting controllable goals. Going into competition with the goal to improve upon your last skate is a much better strategy than the goal of winning a medal. Earning a medal may be the outcome of achieving your goal but should not BE THE GOAL. Set achievable, realistic and controllable goals for you!

STRATEGY 2. REFLECT ON YOUR PERFORMANCE After a personal best performance and multiple goals achieved, a skater can be faced with the question of where do I go from here? Your goals drive your motivation to focus and train hard. If you are not sure of your goals then you will lose focus and motivation and your season will be impacted. Sit in stillness, quietly close your eyes and take a few deep, relaxing breaths. Reflect on your season, the goals you achieved and the parts that brought you the most joy. Are these still relevant to the next season? Will they continue to bring you happiness or has this changed? After a few minutes open your eyes and write down some thoughts you observed and goals that will bring you joy in your next performance.

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What if you are struggling right now, injury and sets backs, or performances that just don’t hit the mark? How do you regroup and go into your next competition with a fresh perspective, new goals and the drive to succeed?

I HAD A LESS THAN SUCCESSFUL PERFORMANCE….NOW WHAT? If you are struggling to overcome set backs like a devastating performance at competition, an injury or not passing an important test, first realize you are not alone! Next remember consistency in training is key so if you need a little break take it but then get back on the horse! Continue with your on and off-ice training, remembering that mental training will be an important part of this to get your confidence and bravery back to the level it needs to be to succeed. Mental training is a marathon not a sprint so continue to take small steps forward every day.

HERE ARE 3 WAYS THAT YOU CAN CONTINUE TO FLEX YOUR MENTAL MUSCLE AND OVERCOME FAILURE:

VISUALIZATION: Incorporate daily visual-

EXPAND YOUR COMFORT ZONE: Push the

ization of your jumps as part of your off-ice training. Only visualize the good stuff. If mistakes creep into the imagery go around and correct them. The more you practice the easier this will become. Once you can see yourself doing clean run-throughs it becomes much easier to make them a reality on the ice. boundaries of your comfort zone by making any changes to your training that you think will improve your chances of achieving your goals. Some of these changes may be more difficult than others. Embrace and move through the discomfort, recognizing that on the other side lies strength and increased confidence.

ASSESS, SET GOALS, AND CREATE A POA: With your coach, mind-map your last performance determining the factors that contributed to the disappointing outcome. Next, come up with solutions, things you could do differently next time you skate and start integrating them into your training.

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Need a snack? How about a quick boost to your immune system or an

extra hydrating hit of fibre? With five sweet to savoury flavours, weâ&#x20AC;&#x2122;ve got your health needs and your next smoothie fix covered. figureskaterfitnessmag.com

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OCTOBER 2018

Shake It Up

Choose a liquid.

PORTABLE, NUTRIENT-RICH AND DELICIOUS, SMOOTHIES ARE THE MUST-BLEND SNACK OF CHAMPIONS

here’s a reason (or three!), smoothies are a fan-favourite with athletes. First, they add a fresh zip to your morning or post-workout routine. Second, they are jam-packed with fruits and vegetables and third, while they’re filling, they digest quicker than solid meals so they won’t sit in your stomach, causing discomfort during practice or competitions. The beauty of this delicious and nutritious drink is that you can tailor it to your individual preferences. Pull out your blender and follow these steps to smoothie heaven:

Cinnamon, vanilla, turmeric and ginger are all popular and flavourful choices to give your smoothie that personal touch.

Use at least one frozen fruit to help attain a smooth and thick consistency. If using leafy green vegetables, remove the stems, measure 1-2 cups, and add them to the blender first.

Blend until smooth!

Add a protein source.

Healthy fat is a cornerstone of healthy eating. Foods that offer a source of healthy fat include nut butter, hemp, chia and flax seeds and avocados. But pay attention to how much you’re mixing in. A tablespoon or two is a reasonable portion size for seeds and oils. Gram for gram, fat is more than double the calories of carbohydrates or protein.

Add some flavour.

Start with fresh fruit and vegetables.

water and cooled, decaffeinated green tea. Higher calorie, high protein choices include dairy and soy milk. Adding a cup of ice helps to make a thicker and colder finished product.

Consider a fat source.

by Ashley Leone

Depending on whether the purpose of your smoothie is for hydration or fuelling, you can choose a low-calorie liquid or a more substantial one. Lower-calorie liquids include water, coconut

Opt for a cool plant or dairy milk, yogurt or nut butter.

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Just remember, it’s easier to drink than to eat your calories. Smoothies can fit into a healthy diet, but be mindful of your portion sizes. A typical serving size is 1-2 cups.

FIGURE SKATER FITNESS

NUTRITION INSIDER

OCTOBER 2018

Immunity Smoothie

Purpose: Healthy skin and immune system. Benefits: Vitamin A is vital for skin health and your vision. It is also essential for proper immune function. Immunity and cellular rejuvenation Ingredients: frozen mango (1 cup), banana (1), carrot (1 medium), cantaloupe (1/2 cup), water (1/2 cup), vanilla extract (1 tsp.), hemp seeds (1 Tbsp.). Fact: Food is your best source of vitamin A. Dark green leafy vegetables and brightly coloured orange and red vegetables and orange fruit are excellent sources of beta-carotene.

Purpose: To improve exercise capacity. Benefits: Beets are loaded with nitrates and can help to improve your exercise capacity. They are also a fantastic source of iron. Adequate iron stores are essential to combating fatigue and guarding against illness. 46

Purpose: Immunity booster and hydration. Benefits: Training hard can take a toll on your immune system, especially during the winter months. Vitamin C and other antioxidants are essential for a maintaining a healthy immune system, as is proper hydration. Tropical fruit, lemon and parsley pack are rich in immune-boosting vitamin C, while turmeric and green tea round out the antioxidants. Ingredients: kale (1 large leaf, no stem), pineapple (1 cup), frozen banana (1), peeled lemon (1/2), turmeric (1 Tbsp.), steeped and cooled decaffeinated green tea (1 cup), hemp seeds (1 Tbsp.), ice (1 cup). Fact: add some fresh chopped ginger for extra spice and added immune-boosting power.

Purpose: Hydration and fibre. Benefits: Hydrating and packed with vitamins C and A, iron and fibre. With spinach and water providing much of the volume you can enjoy a more substantial amount of this shake. With 9 grams of fibre in 2 ½ cups, it’s sure to help keep you regular.

Ingredients: frozen beetroot (1/2 cup), frozen strawberries (1/2 cup), banana (1), yogurt (1/2 cup), water (1/2 cup), vanilla extract (1 tsp.). Fact: a sprig of mint gives this blend a refreshing zip and helps temper the flavour of the beets.

Ingredients: frozen pineapple (1/2 cup), frozen mango (1/2 cup), baby spinach (2 cups), water or coconut water (1 1/2 cups), chia seeds (1 Tbsp.). Fact: Consider adding Greek yogurt and nuts to up the protein and make it an excellent breakfast choice.

before you jet off to practice and keep it in a cooled thermos to enjoy when you step off the ice. Facts: Did you know that Greek and Icelandic yogurt have an average of 27 grams of protein in each cup? That’s more than double regular yogurt.

Recipe INGREDIENTS

Makes 2 cups 1 frozen banana ½ cup Ice ½ cup Greek yogurt* ½ cup skim milk* 1 tablespoon cocoa powder 1 tablespoon peanut butter (or nut-free butter)

Directions

Chocolate Banana Smoothie

Place all ingredients in a blender. Blend ingredients gently until mixed, and then on high speed until well blended. Serve immediately. *To make a vegan version of the shake substitute the Greek Yogurt and skim milk for soya yogurt and soy or almond milk.

Beet Smoothie

Photography courtesy of Ashley Leone

BetaCarotene Smoothie

Green Smoothie

Purpose: Recovery nutrition. Benefits: A champion smoothie for post-exercise, recovery nutrition. A one-cup serving packs in 22 grams of carbs and 12 grams of protein, not to mention calcium and electrolytes for muscle recovery. Blend this shake

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STYLE

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10% off with coupon code PLAN10 POWERED BY

_____________ Photography courtesy of Andrea Claire

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STYLE

It’s time to make an impact! This season, we’re spinning the colour wheel to show you how to pick the perfect costume colour for your performance’s theme and mood, while guiding you towards creating a one-of-a-kind makeup look with a pro artist. Because whether you’re a new competitor, a seasoned champ or on your way to Worlds, we believe you’re meant to stand out, beautifully. figureskaterfitnessmag.com

FIGURE SKATER FITNESS

STYLE

OCTOBER 2018

Tatiana Leus defines colour to help you capture your performance’s mood, moment and magic

Photography by Dress Wright

RED

Colour Confident

DEFINITION: Passion, romance, drama, confidence and love. WHAT IT SAYS ABOUT YOUR SKATE: You are confident, daring, courageous and dynamic. BEST MUSIC PAIRING: Dramatic, loud, fiery and fastpaced, like Latin music. STYLE TIP: “Show your power and don’t hold anything back,” says Leus.

Our experts provide insight on how to pick the best shade for your performance style by Adriana Ermter

competition costume isn’t just another outfit. It’s the look you will be most remembered in for the entire season, particularly if your performance is captured on television, in the newspapers or in Figure Skater Fitness magazine. These costumes are often custom-made, loaded with hand-sewn bling and if you’re Nathan Chen and Carolina Kostner designed by fashion heavyweights, like Vera Wang and Robert Cavalli. “Dressing to the level of your skate, considering your skill level and age appropriateness should all be considered when selecting and designing your costume,” says Deanna Wright, the owner and costume designer of Dress Wright On Ice Inc., in Mississauga, Ontario. “As soon as you step out of the gate, assessments are being made. If the dress is over the top, the expectation will be that the skating will match. And if the dress is too bland, it may suggest a lack of confidence or attention to detail.” Considering, first impressions can be lasting ones, each flowing dress, tapered pant or full-on bodysuit you wear must be unique to you—a well thought out design and colour that complements your capabilities and enhances your performance’s music and emotions. And, of course, is flattering with your hair and skin tone. 50

“The colours you choose tell us something about your personality and your current mood,” says Tatiana Leus, a professional image consultant and the founder of True Potential Image. “So choose carefully to ensure your performance’s story and emotions are being properly projected to the audience. Cool colours, like blue, purple and green are calm and grounded, while warm colours, like red, fuchsia and orange are stimulating and can make the person wearing them appear more approachable and fun.” While any shade has the power to make you feel confident if you believe it looks great on you, black, red and gold have dominated as skaters’ favourites for decades for their flattering aesthetic and for contrasting nicely against the white of the ice and the multiple hues of the rink boards. And last year, it was all about the colour grey. “The influence from street wear and fashion put it in high demand,” says Wright, of the neutral colour. “Plus, skaters are always trying to choose a different colour than people expect to see on the ice.” This season, however, Wrights predicts rinks will be flooded in navy blue. “We’re seeing a lot of it,” says Wright. “It could be the ‘it’ colour.” Ideally, when making your choice, selecting the colour that makes you feel most confident is always the best one.

YELLOW OR GOLD

DEFINITION: Prestige, glamour, triumph, happiness and joy. WHAT IT SAYS ABOUT YOUR SKATE: You are unique, positive, cheerful and want to stand out. BEST MUSIC PAIRING: Cheerful, confident and upbeat musicians like the Gold Rays, The Source and Elton John. STYLE TIP: “Yellow is considered to be the brightest and most noticeable colour to wear,” says Leus.

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BLACK

DEFINITION: Traditional, maturity, authority, mystery and elegance WHAT IT SAYS ABOUT YOUR SKATE: A classic, elegant skater. Shiny black with lots of accessories projects can also project a dramatic and outgoing performance. BEST MUSIC PAIRING: Dramatic and classical overtures. STYLE TIP: “Power skaters should lean towards shiny black, while more refined performances better suit a muted black colour,” says Leus.

PALE PINK

DEFINITION: Universal love, compassion and romance. WHAT IT SAYS ABOUT YOUR SKATE: You are youthful, romantic and light-hearted. BEST MUSIC PAIRING: Light and fun, like folk music or an a cappella piece. STYLE TIP: “It’s a soft colour, so suits a softer, more feminine skate,” says Leus.

WHITE OR SILVER

DEFINITION: Purity, innocence, simplicity, elegance and new beginnings. WHAT IT SAYS ABOUT YOUR SKATE: You are a graceful and light-hearted skater. BEST MUSIC PAIRING: Clear, simpler tones, like the piano. STYLE TIP: “These colours have a feminine energy, but also work well for pairs,” says Leus.

FUCHSIA

DEFINITION: A mix or red and violet, it has shares the same attributes of both colours. WHAT IT SAYS ABOUT YOUR SKATE: You like to stand out and are feminine, energetic and artistic. BEST MUSIC PAIRING: Fastpaced, upbeat vibes, like Opera, Latin, Flamenco and Pop. STYLE TIP: “This shade is best for women,” says Leus.”

ROYAL OR DARK BLUE

LIGHT BLUE OR AQUA

GREEN

PURPLE

DEFINITION: Power, authority, tradition, refinement and peace. WHAT IT SAYS ABOUT YOUR SKATE: You are a mature, professional and established athlete. BEST MUSIC PAIRING: A serious piece from a soundtrack, like Titanic, Romeo + Juliet and The Bodyguard. STYLE TIP: “Almost anyone can pull this shade off if their performance is tight,” says Leus.

DEFINITION: Nature, environment, growth, healing and harmony. WHAT IT SAYS ABOUT YOUR SKATE: You are a natural, comfortable, calm and well- balanced skater. BEST MUSIC PAIRING: Easylistening songbirds, like Ed Sheeran, Ellie Goulding and Emma Louise. STYLE TIP: “Green is not a very emotionally charged colour, so it best suits a clean, graceful and well-executed program,” says Leus.

DEFINITION: Fun, ease, playful and light. WHAT IT SAYS ABOUT YOUR SKATE: You are light-footed, easy going and comfortable. BEST MUSIC PAIRING: Fun and light, clear, high notes, like instrumental. STYLE TIP: “Everyone can wear it,” says Leus.

DEFINITION: Royalty, nobility, luxury, power and magic. WHAT IT SAYS ABOUT YOUR SKATE: You are a creative and mature performer. BEST MUSIC PAIRING: Songs with serious undertones, like a Nina Simone song. STYLE TIP: “This colour works well when your performance’s story has a lot of meaning and depth,” says Leus.

FIGURE SKATER FITNESS

STYLE

OCTOBER 2018

Photograph courtesy of Andrea Claire

Use our guide M.A.C

Game Face

to find your

POINT OF DIFFERENCE: Makeup for everyone. “They encourage individuality with no judgment,” says Claire. “Their staff have intensive and ongoing training so their knowledge of beauty is seamless.” CLAIM TO FAME: Dramatic stage looks for performers and runway models. MUST-HAVE PRODUCT: The M.A.C Pro range, lipsticks are a must for an aesthetic impact, like Retro Matte Lipstick in “Ruby Woo,” $23.

MAKEUP ARTIST

Celebrity makeup artist Andrea Claire divulges when, why and how to consult the pros to up your competition look By Adriana Ermter

ver since Carol Heiss dabbed a touch of pink on her lips at the 1960 Olympics and Peggy Fleming lined her lids with a dramatic cat’s eye eight years later, figure skaters have been expressing their personalities and enhancing their performances with complementary makeup. Just ask our cover girl Amber Glenn who’s been sporting her signature, swoopy and perfectly applied black eyeliner since she was 13. “It’s my thing,” says the 18-year-old laughing. “I have really almond shaped eyes so the cat-eye style works for me.” (You can read more about Amber on page 33.) Knowing what type of cosmetics work best for your age, the shape of your face, your complexion and your competition program can be as simple as picking up a bold blue eye shadow or a hot pink lipstick and swiping it on when you know what you’re doing. Getting to that place of know-how, however, is a bit trickier, especially if you don’t typically wear makeup. “Competition makeup is important and figure skaters need to get it right,” affirms Andrea Claire, an international celebrity hair and makeup artist. “Seeking the advice of a professional makeup artist can help, especially when you need something tailored to you. The makeup artist can correct your technique, suggest prod52

ucts more geared to your needs and skin type and create your competition look. Many are experienced in fashion and beauty and all of them will have an excellent understanding of what will give you the best dynamic payoff for your performance.” Retailers, like M.A.C, Shoppers Drug Mart and Sephora offer in-store makeovers with their trained makeup artists. Beyond their ability to create a look that’s unique to you, these professionals know what types of cosmetics and makeup looks can be seen from all corners of the ice, have a presence when televised, are sweat proof and are safe for your skin. “A pro knows what products can go on the skin without compromising your skin’s integrity,” says Claire.

SHOPPERS DRUG MART

POINT OF DIFFERENCE: A beauty department store with a mix of luxury, fast beauty and independent brands all under one roof. CLAIM TO FAME: “Sephora has their finger on the beauty pulse,” says Claire. “Get in with the right makeup artist and they’ll put you in touch with what’s hot.” MUST-HAVE PRODUCT: The selection of trial/travel sizes, are perfect for those on the go, like Sephora Collection’s Ready in 5 Brush Set, $25.

NORDSTROM

POINT OF DIFFERENCE: Luxury brands like Giorgio Armani, Chanel and Tom Ford. CLAIM TO FAME: The individual brands have unique makeup artists. “You can visit the Bobbi Brown or NARS’ counters and know their artists know their lines,” says Claire. MUST-HAVE PRODUCT: Charlotte Tilbury’s Hollywood Beauty Light Wand Highlighter, $50.

POINT OF DIFFERENCE: Multiple brands in easy to navigate aisles. “If you feel overwhelmed at Sephora, this is a good option for you. CLAIM TO FAME: The store’s pro artists are renowned for their breadth of general information, making them the go-to store for savvy shoppers who want insider tips and tricks. MUST-HAVE PRODUCT: In-house cosmetics brand QUO’s Eye Shadow Palettes, $25 each.

Booking an appointment with one of these artists is easy and can be done online or over the telephone. Word to the wise, their services are always in demand, so schedule your appointment a few weeks before your first competition so that you have some time to practice applying your new look. Ask upfront what the service fee will be if any. Some stores waive the consultation fee in lieu of purchased product. “Either way, you’ll receive exceptional customer service and have the benefit that the store is a one-stop shop to stock up on what you need,” says Claire.

SEPHORA

HUDSON’S BAY

POINT OF DIFFERENCE: Tried, tested and true beauty, like Clinique and Estée Lauder. CLAIM TO FAME: Casual, yet professional customer service. MUST-HAVE PRODUCT: “Hands down, BECCA has the best highlighters, offering all their available shades in liquid, cream and powder formulas,” says Claire. “Try, BECCA Shimmering Skin Perfector Pressed Highlighter in “Topaz,”$46.

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Claire’s five favourite YouTube makeup artists tutorials. RAE MORRIS. This Australia has painted everyone from songbirds Kelly Roland and Pink to mega models Miranda Kerr and Doutzen Kroes. LISA ELDRIDGE. Refusing sponsorship ties to any one cosmetics brand, this British artist shows and tells it like it is. VIOLETTE. A Parisiam makeup artist living in New York City, this one-name wonder adds a certain amount of je ne said quoi to each oh-so chic application. ANGIE DI BATISTA Who better than a Canadian to offer no-nonsense, practical and useful tips and tricks. JALEESA JAIKARAN. Transplanted from Trinidad, this NYC’er dishes her makeup know-how with a behind-thescenes perspective. 53

Photography by Sean McKinnon

THE SHOW E V E RY F R I D A Y 3 PM EST SKATERS CORNER

TEST YOUR SKATING KNOWLEDGE WITH THESE TRIVIA QUESTIONS…

FACEBOOK LIVE

By Gabrielle DeBono

6. c

7. a

Making skate history, the first Synchronized Figure Skating World Championships were held in the USA eighteen-years ago. Who are the reigning 2018 World champions?

In 2005, at the Ice Dance Junior Grand Prix Final, Tessa Virtue and Scott Moir, Meryl Davis and Charlie White, and Anna Capellini and Luca Lanotte shared the podium. They’ve also had the same coach…who is it? a. Marina Zueva b. Carol Lane c. Marie-France Dubreuil

Injury Prevention Warm up, Cool Down Sport Specific Training

5. c

Deemed the “quad king,” Na4 than Chen was the first male figure skater to land five quadruple jumps in a long program in 2017. Who was the first male skater to land a quadruple jump in competition? a. Victor Petrenko b. Kurt Browning c. Scott Hamilton

Importance of Off-ice Training

Fact: Skiers and snowboarders have approximately three seconds of airtime to complete their rotational tricks; figure skaters, on the other hand, have less than one second. How high do skaters have to jump to ensure they have a full second in the air to perform their element? a. Three feet b. Two feet c. Four feet

4. b

In 1928 at just 14 years, Sonja Henie was the youngest female to win an Olympic gold medal in figure skating. Who has succeeded her with this title? a. Alina Zagitova b. Yuna Kim c. Tara Lipinski

a. Team Surprise, Sweden b. NEXXICE, Canada c. Marigold Ice Unity, Finland

3. c

The figure skating team event made its Olympic debut at the 2014 Sochi Winter Games, enabling teams to skate their way towards gold before they perform their individual events. Which skater(s) have won the most Olympic medals (team event included)?

a. Tessa Virtue and Scott Moir b. Evgeni Plushenko c. Ekaterina Gordeeva and Sergei Grinkov

Answers: 1. a 2. a

Are they playing our song? They were at the 1988 Olympics in Calgary when East Germany’s Katerina Witt and the United State’s Debi Thomas free-skated to what’s now referred to as the “Battle of the Carmens.” While Witt won gold and Thomas took home the bronze, they aren’t the only two skaters to perform to Bizet’s “Carmen.” Which two skaters shared the same taste in music for the same event and medaled? a. Alina Zagitova and Kaetlyn Osmond (2018) b. Brian Orser and Brian Boitano (1988) c. Yuna Kim and Carolina Kostner (2014)

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