Figure Skater Fitness - WINTER 2019 by Figure Skater Fitness

A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING

VOLUME 5

ISSUE 1

WINTER 2019

CONSCIOUS CONTROL How to use positive thought to enhance your mental performance

FLEXAFIT WORKOUT: STRENGTHEN YOUR ANKLES & HIPS

VANESSA BAUER

The 22-year-old 2018 Dancing on Ice champion shares her professional skating journey, as she preps to return to the British television show and defend her title www.figureskaterfitnessmag.com

TIME SHARE 5 quick and easy strengthening moves you can do anywhere, any time

FAST FOOD 5 DIY POWER BARS YOU NEED TO BAKE & SNACK ON

EDITOR’S LETTER

New beginnings for a new year! THANK YOU TO EVERYONE WHO CONTRIBUTED TO FIGURE SKATER FITNESS! PUBLISHER/EDITOR-IN-CHIEF Signe Ronka MANAGING EDITOR Adriana Ermter CHIEF FINANCIAL OFFICER Angela Ronka CONTRIBUTORS Christian Bonin Gabriella DeBono Rebekah Dixon Katia Kramble Brad Krause Mary Lee Ashley Leone Sean McKinnon David Merson Tim Silvester Mahta Talani

It’s 2019, a new year with unlimited potential! I always love that about January, it feels like a fresh start and a wonderful opportunity to be the best I can be. That’s why this issue is loaded with inspiring people, like our cover girl and Dancing on Ice’s reigning champion, Vanessa Bauer. She’s not just beautiful, she’s super talented and transparent about her skating journey, too. Plus, there are snackable playlists, books and insider info in our It List section, a new One-Move Workout, off-ice workouts, a trivia quiz, recipes for power bars and so much more. I’m also really excited to launch our brand new Figure Skater Fitness workout clothing in the magazine. It’s functional, comfortable, unique and made specifically for high performance athletes, like you. Check it out in our Style section this month and let me know what you think. I’ve added a Shop section on our flexafit. com website, so that you can pick out and purchase your favourite items with a simple double click on your smart phone. See you on social. @figureskaterfitness

Sincerely,

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

figureskaterfitnessmag.com

FIGURE SKATER FITNESS

WINTER 2019

Contributors 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.

Brad

Krause Brad is a Life Coach and the owner of the website SelfCaring.info. Here, he guides athletes and the general pubic in developing simple habits and practices to create a balanced mind, body and soul lifestyle.

Ashley

Kramble Katia is a former competitive figure skater. Originally from Moscow, Katia currently skates for the University of Toronto Varsity Figure Skating team and is a Flexafit coach who believes that heartfelt passion can drive any athlete towards their success.

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

Mary

Lee Mary is a researcher for the sleep science hub Tuck.com. She specializes in sleep’s role in mental and physical health and wellness. Mary lives in Olympia, Washington and shares her full-sized bed with a very noisy cat.

Merson

RD MSc CDE

PT, DPT, ATC

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. 4

Mahta is a former Novice level competitive figure skater and member of the University of Toronto Varsity Figure Skating team. She has a background in Kinesiology and is a Flexafit coach who brings her love of the sport to every off-ice training session.

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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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Leone 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.

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FIGURE SKATER FITNESS

FITNESS INSIDER

WINTER 2019

Table of Contents

ON THE COVER

Roman Sadovsky, York Region Skating Academy

Vanessa Bauer, photography by Sergio Pasquariello courtesy of Vanessa Bauer

PAGE 11

THE IT LIST FITNESS INSIDER

PAGE 12 PAGE 14

Time Share 5 Self-care Habits

PAGE 17

FITNESS INSIDER WORKOUT With a NEW! ONE-MOVE WORKOUT

PAGE 18 FLEXAFIT WORKOUT Strengthen your ankles and hips

PAGE 27

INJURY PREVENTION

PAGE 28 PAGE 30

Rest and Recharge Form First

PAGE 33

IN THE SPOTLIGHT

The quadruple axel. Nobody has ever landed it in competition. It's the only jump that takes off forwards, so technically you rotate four and a half times in the air. But what I’m really good at is…

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

PAGE 7

The most difficult move for me is:

The quadruple salchow, where complete four rotations in the air before I hit the ice. My coach is…

My favourite workout song is:

Tracey Wainman.

"Lose Yourself" by Eminem.

The most memorable moment in my skating career was:

The 2018 Skate Canada Autumn Classic. I skated two really strong programs and finished in 3rd place. The best part was being able to stand on the same podium as two-time Olympic champion Yuzuru Hanyu. It showed me that my hard work paid off and that I have the ability to compete with some of the best figure skaters in the world.

My most-used phone app is:

Spotify. I always snack on:

Oatmeal cookies. The best off-ice training move is:

Foam rolling. It keeps me loose and gets me ready for on ice sessions.

Vanessa Bauer’s spins, lifts and twirls feel hope-filled, magical, even. And so they should. She’s the reigning champion for the U.K.’s hit television series, Dancing On Ice

TRAIN THE MIND

PAGE 40

Conscious Control

PAGE 43

NUTRITION INSIDER

PAGE 44

Fast Food: Power Bars

PAGE 49

STYLE

PAGE 50 PAGE 52

PAGE 54

Fit Facts Skate Style

THE IT LIST Where we bring you the best in digital commercials (can you guess who the star is?), top figure skating events, playlist worthy music and so much more…

SKATERS CORNER

Test Your Skating Knowledge With These Skating Questions 6

Photograph courtesy of Maggie Chen

PAGE 39

figureskaterfitnessmag.com

FIGURE SKATER FITNESS

THE IT LIST

WINTER 2019

SAY IT Skating can make you feel athletic, graceful, beautiful

WATCH IT: A SKATER’S LIFE From jumping, Lutz-ing and flipping her way towards becoming a Canadian national medalist to her evolution as the founder of Flexafit and Figure Skater Fitness magazine, Signe Ronka dishes about her life on and off the ice in Hakim Optical’s See Life Through My Eyes commercial by Creative Director Terence Babb. Double click here hakimoptical.ca/see-life-eyes/ to watch online.

PLAY IT

This Issue’s #FigureSkaterFitnessPlaylist Workout Beats We asked and you posted! This issue’s #FigureSkaterFitnessPlaylist Instagram winner is @gabrielladeb19. Her favourite workout beats help her stay focused and her mind off of all of the side planks she does in her core/ abdominal workouts. Check it out:

list Winner! #FigureSkaterFitnessPlay @gabrielladeb19 8

1. Blazed (feat. Pharrell Williams) - Ariana Grande 2. Burn - Ellie Goulding 3. Unforgettable (feat. Swae Lee) - French Montana 4. Nice For What - Drake 5. All the Stars - Kendrick Lamar, SZA 6. I Wanna Know (feat. Bea Miller) - NOTD 7. The Middle - Zedd, Maren Morris & Grey 8. Youngblood - 5 Seconds of Summer 9. SICKO MODE - Travis Scott

Want to be our next winner? All you have to do is tell us how you like to work out and the music you listen to by posting about it on Instagram with a selfie and add the hashtag #FigureSkaterFitnessPlaylist while tagging us at @figureskaterfitness. 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.

— Gracie Gold, Bronze Medallist, 2014 Olympic Winter Games, Sochi.

READ IT Kid-friendly Sports Survival Guide Get some great parenting tips with #HeySportsParents: An Essential Guide for any Parent with a Child in Sports by professional athlete and coach Sharkie Zartman and sports doctor Robert A. Weil. This easy to read book addresses the highs and lows of competition from every angle with practical, actionable advice, inclusive of insight on finding the right program for your child, health and nutrition, concussions, parental behaviour from the sidelines and more. From $6.25, available online at amazon.ca

PLAN IT

USE IT Herbal Essences Biorenew Detox Black Charcoal Shampoo and Replenish White Charcoal Conditioner Sweat, over-washing and conditioning, hat head and extreme temperatures (freezing cold ice rinks and toasty warm indoors sound familiar?), can all leave your hair looking a little, well, deflated. Give it a boost by eliminating the oil, dirt and grime you don’t want, while adding the healthy shine and moisture you do with this paraben-free and aloe, sea kelp and charcoal-infused haircare collection. $7.99 each, available at drugstores.

JANUARY 2019 14-20 21-27 30 - Feb.3 30 - Feb.3

2019 Canadian Tire National Skating Championships, Saint John, New Brunswick, Canada ISU European Figure Skating Championships, Minsk, BLR 2019 Eastern Synchronized Sectionals, Worcester, Massachusetts, USA 2018 Midwestern and Pacific Synchronized Sectionals, Kalamazoo, Michigan, USA

FEBRUARY 2019 2 4-10 22-24

Flexafit Workshop with Signe Ronka, Nobleton, Ontario, Canada ISU Four Continents Figure Skating Championships, Anaheim, California, USA 2019 Skate Canada Synchronized Skating Championships, Waterloo, Ontario, Canada

MARCH 2019 4-10 8-10 8-10 8-10 18-24 27-31

ISU World Junior Figure Skating Championships, Zagreb, Croatia 2019 Eastern Adult Sectional Figure Skating Championships, Havertown, Pennsylvania, USA 2019 Midwestern Adult Sectional Figure Skating Championships, Colorado Springs, Colorado, USA 2019 Pacific Adult Sectional Figure Skating Championships, Oakland, California, USA ISU World Figure Skating Championships, Saitama City, Japan Santasport Olympic Training Centre Figure Skating Camp with Signe Ronka, Finland

figureskaterfitnessmag.com

FITNESS INSIDER

FITNESS

INSIDER

In this issue, our experts have five, plus another five, great tips, exercise moves and innovative ideas to help you elevate your strength, power and self-care off the ice. figureskaterfitnessmag.com

FIGURE SKATER FITNESS

FITNESS INSIDER

WINTER 2019

TIME SHARE

ARABESQUE

Focus: Strength in hamstrings, glutes and back to hold your leg up higher. Benefit: This exercise builds strength,

Struggling to find and make time for your off-ice training? These five moves are quick, easy, will elevate your strength and power during the in-season and can be executed almost anywhere

balance and knee stability. Tips: Ask your coach or a partner to watch you practice to make sure you’re holding your leg up high enough. Perform 3 sets of 8 to 12 repetitions holding each position for at least 5 seconds per repetition.

by Tim Silvester

SIDE PLANKS WITH LEG RAISE

Focus: Strength. Benefits: You’ll gain overall body strength, particularly in your core. Tips: To get the most from this exercise, hold a side plank for 30 seconds on each side keeping your head back and your hips forward. Start with 5 repetitions on each side and build until you can perform 3 lots of 12 to 15 repetitions.

aintaining your strength during the in-season while working on your competition routines and progressing your skating skills can often feel challenging. It’s ironic, since your off-ice training works to perfect your on-ice elements, saving you 12

time when you are on the ice and, of course, to prevent injuries. So we’ve found five exercises that you can practice twice a week, anywhere and any time to ensure you’re maintaining your strength, mobility and power.

SINGLE LEG OR PISTOL SQUAT

Focus: Strength, balance, coordination and flexibility. Considering how much time you spend on one leg performing spins and jumps, it’s important that you equally develop the strength in both of your legs. Benefit: Squatting to the same depth with both legs will ensure you’re building equal strength, because we all favour our stronger side, especially for moves like a sit spin. You can perform this exercise anywhere there is ample room to move. Tips: Stretch your calves, hamstrings and glutes before you begin to help you squat deeper. Perform 3 sets of 8 to 10 reps unaided on each leg then add weight by holding a kettlebell or dumbbell in front of you. figureskaterfitnessmag.com

SPLIT SQUAT/LUNGE

Focus: Balance and coordination. Benefit: You’ll be challenging your balance and coordination while strengthening your legs to help improve your jumps, spins and general skating. Tips: They’re great exercises to partner with single leg squats. Do walking lunges for 3 lots of 20 paces for example and 3 lots of 8 to 12 repetitions each way for the split squats. Make sure to keep your body upright.

WALKOUT PRESS UPS

Focus: Strength and flexibility in hamstrings, core and shoulders. Benefits: It will strengthen your core and shoulders while stretching your hamstrings.

Tips: Start standing upright and keeping your legs straight, bend over to place your hands on the floor at your feet and walk them forward until you are a press up position. Perform one press up and then walk your feet towards your hands, stand up and repeat. You can build up to this exercise by doing 15 to 20 repetitions. 13

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simple way for you to check in on your mental health daily, enabling you to process negative thoughts and determine if you might need professional support to get yourself back on track. There are plenty of options, including a bullet journal, mood tracker, electronic tracker, and several DIY methods if you Google DIY mood chart. Having better control and understanding over your feelings will also be the difference in your ability to perform triple axels 17 times for perfection or seven times for the same results, because when your mind and body are aligned there’s nothing you can’t do.

Photography courtesy of Brad Krause

SELF-CARE HABITS

Find out why fitness self-care can ensure you’re gaining all the physical benefits you need by Brad Krause

our fitness training doesn’t stop once you set off the ice or outside the gym. It needs to run through your day to day experiences as well, in the form of fitness selfcare to ensure you’re gaining all the physical benefits you need. Just like taking a hot bath to relax your muscles and going for a jog to ease tension, your body and mind also 14

requires self-care to build a positive relationship with yourself, boost your self-esteem and confidence, help you manage stress and anxiety and perform to your best capacity, while gaining awareness about how your body moves, its strengths and its weaknesses. The following are five easy ways to start incorporating self-care into your daily routine.

TRACK YOUR THOUGHTS

A big part of self-care is learning to listen to your mind and body and keep track of patterns so that you can see how your feelings, thoughts, and actions are connected to your ability to perform successfully consistently. Creating a mood chart is a

CREATE A MEDITATION SPACE

Your home can be busy and chaotic, filled with noise, clutter, phone calls and the hustle and bustle of life. While you can’t turn it all off, you can certainly create your own meditation space to retreat to. Find a quiet room or corner of the house, clear away any mess or clutter and decorate it with simple, relaxing items such as a scenic photo, flowers or candles. The best part is that this quiet space doesn’t have to just be for meditation; you can use it as your stress-relieving space where you can read, journal, or simply enjoy a moment of quiet. Posting a chart on the wall featuring your skating goals and accomplishments can add another level of motivation to this space as it allows you to revisualize your last practice or competition and replay it in your head exactly the way you want to achieve it on the ice.

REFOCUS AND OUT PERFORM YOUR LAST SKATE BY COLOURING

You’ve probably seen them advertised online or in stores, but have you ever given one of those adult colouring books a chance? Colouring can be figureskaterfitnessmag.com

quiet therapeutic, as it switches your focus to the intricate design in front of you as opposed to the worries and negative thoughts swirling around in your head. It is a way of practicing mindfulness, not to mention reliving the happiness and carefree nature of childhood. According to a study conducted by researchers at the University of British Columbia, colouring in red can make you perform more accurately, have better recall and pay attention to details, while blue can make you more imaginative, creative and expressive.

CREATE A SELFCARE PLAYLIST

If music is up your alley, create a go-to list of songs to jam out to depending on your mood. You could create a playlist for when you are feeling down, stressed, tired and happy too. Perhaps you’d enjoy downloading a sound machine on your phone to help you relax before bed. Basically, your phone/ tablet can become your personal, travel-sized self-care machine. Fill it with music that makes you feel good and consider downloading a Ted Talk or two to listen to on the way to work, school or on one of those days when you just really need a pep talk before you hit the ice.

CRY IT OUT

Crying is often seen as a negative thing, but chances are you can remember a time when you cried and it actually made you feel better. This is because crying often occurs when your body is returning back to a state of calm and rest, becoming your own personal release. Plus, crying helps remove stress hormones and toxins from the body, lowering the chemicals that cause cortisol (the stress hormone) to spike. It can also release the tension and worry you may be feeling before a big competition and then once it’s out, you’re able to hit all of your elements exactly as you’d planned.

3 CLASSES THAT CARE by Adriana Ermter

Having a hard time making the time to fit everything you want to do into your already crammed schedule? We feel you. Pull double duty by getting your cardio and self-care in with these drop-in classes. SoulCycle The upbeat instructors at these cross-country sunny facilities will not only have you willingly pedalling harder and faster, they also encourage you to visualize, apprecaite and thank your best self for coming out and putting your health and fitness front and centre.

Hot Yoga Whether you’re sweating it out at Hot Yoga 101 in Vancouver, Breathe Hot Yoga in Calgary or BeHot Yoga in Toronto, the outcome remains consistent. Your body will sweat out toxins and negative emotions, reduce injury by increasing your flexibiity and will make you feel more grounded and connected to yourself courtesy of all of the deep breathes you’ll be taking.

Cardio Hip Hop You do not need to be an experienced dancer to drop into a cardio hip hop class. But you will feel more grounded to yourself and the floor, since hip hop moves have you tightening your abs while keeping your center of gravity low. The extra plus is that hip hop encourages you to express lots of emotions, which help to empty your mind and boost feel-good vibes.

FITNESS INSIDER WORKOUTS

ONE-MOVE WORKOUT

HAMSTRING CURLS Lying on your back, place your calves on the exercise ball. Lift your hips off the ground with your hands placed on the floor next to you. Initiate the movement by pulling your heels towards your hips, while keeping your hips in an elevated position. Extend your legs back to the starting point and repeat. Do two to three sets of 15 repetitions. figureskaterfitnessmag.com

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Strengthen your ankles and hips. Some of the most common injuries in figure skating are in the ankles, knees and hips, due to the impact from landings, constant deep bending in the knees and repetitive use. Follow one of our Flexafit students, Lauren Batka as she demonstrates DIY at home exercises to help stabilize your hips, while strengthening your hips and your ankles for improved movement.

Always consult with a physician before trying any of these exercises at home.

ANKLE STRENGTHENING

Wobble Surface Single Leg Balance Standing on a wobble board or surface, extend the free leg to the front, side and back, holding for 2-3 seconds per side. Repeat on the other foot.

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Single leg heel raises 3

Standing on one leg, lift the heel off the ground 2 inches, pressing into all toes. Then lower to the ground slowly and repeat. Do 3 sets of 20 repetitions on each foot.

Do 5-6 sets per side. Always consult with a physician before trying any of these exercises at home. 18

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Lauren Batka, a 7th grade skater from Newmarket, Ontario wears Flexafit leggings as she heads to the Skate Canada Challenge in Edmonton, Alberta to compete in the Junior Ladies event. Armed with a newly mastered Triple Triple Combo, the 12-year-old attributes a big part of her success to her comprehensive training program that includes off-ice training with Flexafit. 19

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Spiral on Bosu Balance on the Bosu on one leg, stepping right in the centre. Hold the basic upright position until balance is established. Go into a spiral slowly. Hold for 20-30 seconds each side. Do 4-6 sets on both legs.

Seated Resistance Band Exercise Sitting down, use a resistance band and wrap around the ball of the foot. Start with the foot flexed and pull on the band. Point the foot down and come back to a flexed position. Repeat 20 repetitions for 3 sets. Do the same with the foot pointing in and out. Then repeat the exercises bringing the foot out to the side and back by holding the band in the opposite direction. 20

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DEEP HIP STRENGTHENING

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Plank leg extension with band

Sumo Band Walks with Squat

Put the resistance band around the ankles. Get into a plank position on the hands. Extend one leg out to the side, keeping the knee straight. Repeat for 20 repetitions for 3-4 sets on both sides. For a more advanced variation, try it on the Bosu ball. 22

Put the resistance band above the knees. Step out to the side slightly wider than hip distance apart with the feet into a squat, feeling the gluttes engage. Repeat in one direction for 20 squats, then repeat the other way.

Do 3-4 sets.

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Â˝ Bridge Leg Extension Lying on the back, press into the feet and lift the hips up in the air. Extend one leg up to the ceiling with the band around the thighs. Move the free leg out to the side, maintaining the hips square with the shoulders and the grounded leg straight. Pull the leg back to centre. Repeat for 20 repetitions on each leg. Do 3-4 sets.

90/90 Two Position Hold

Starting in a seated position with the front leg and back leg bent at 90 degrees, lift the back knee and foot off the ground for 15-20 seconds. Then extend the same leg out to the side and hold for 15-20 seconds. Repeat on each side for 3-4 reps, then switch legs. Do 3-4 sets. 24

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Arctic Midsummer Festival brings the greatest figure skating expertise to Arctic Circle: Ashley Wagner (USA), Signe Ronka (CAN), Evelina Lorek (FIN) + assisting coaches from local club and Olympic Training Center Rovaniemi.

INJURY PREVENTION

ARCTIC MIDSUMMER FESTIVAL 23. -28.6.2019 Rovaniemi, Finland Santasport and Flexafit together invite figure skaters of

all levels from all over the world to participate in the first Arctic Midsummer Festival in Rovaniemi, Finland from June 23rd-28th, 2019.

The Festival will present world class workshops and exercises coached by leading industry specialists both on and off the ice. Are you interested in learning new performing techniques and training your creative movement? You want to improve your body control or focus on workouts that are sport specific for figure skaters? Don’t miss this opportunity to train with Ashley, Signe and Eve!

ARCTIC MIDSUMMER FESTIVAL SIGNE RONKA

Evelina lorek

ashley wagner

Festival is suitable for over 8 year old figure skaters and we are providing 4 hours training per day (1-2 h ice training and the rest extra exercises). You will also be able to participate in fun and exciting activities such as meeting Santa Claus and experience the beautiful arctic nature under the midnight sun. Arctic Midsummer Festival brings the greatest figure skating expertise to Arctic Circle: Ashley Wagner (USA), Signe Ronka (CAN), Evelina Lorek (FIN) + assisting coaches from local club and Olympic Training Center Rovaniemi.

23. -28.6Day.2019 Rovaniemi, Finland camp package:

Full-board package:

750 €/person 550 €/person Price includes coaching, training facilities, visit Price includes coaching, training facilities, visit to Santa Claus Village, Huima adventure park, to Santa Claus Village, Huima adventure park, Evelina lorek ashley wagner SIGNE RONKA accommodation from Sunday to Thursday accommodation from Sunday to Thursday and invite figure skaters of all levels from all over the world to and three meals a day (from Sunday dinner two meals a day (from Sunday dinner in the first Arctic Midsummer Festival in Rovaniemi, Finland from June 23rd-28th, 2019. to Friday participate lunch) to Friday lunch)

INJURY

Full-board package:

Day camp package:

750 €/person Price includes coaching, training facilities, visit to Santa Claus Village, Huima adventure park, accommodation from Sunday to Thursday and three meals a day (from Sunday dinner to Friday lunch)

550 €/person Price includes coaching, training facilities, visit to Santa Claus Village, Huima adventure park, accommodation from Sunday to Thursday and two meals a day (from Sunday dinner to Friday lunch)

The Festival will present world class workshops and exercises coached by leading industry specialists both on and off the ice. Are you interested in learning new performing techniques and training your creative movement? You want to improve your body control or focus on workouts that are sport specific for figure skaters?&Don’ t miss this opportunity train with Ashley, and Eve! Further information registrations: santasport.fito/en/AMF2019 | anu.Signe piltonen@santasport. fi Further information & registrations: santasport.fi/en/AMF2019

anu.piltonen@santasport.fi

Photography courtesy of Vanessa Bauer

Santasport and Flexafit together

PREVENTION Top expert information about the ins and outs of muscle sleep-recovery and a guideline for creating optimum form on and off the ice will have you well rested and standing tall all season long.

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produces slow or Delta ways. The body cycles through all of the sleep stages several times throughout the night. Normally, there is a surge of HGH during the first sleep cycle of the night. However, if your sleep cycle is disrupted or shortened, the release of this vital hormone gets interrupted and doesn’t take place. Without the correct amount of HGH, muscle recovery slows down. Whether you’re recovering from a workout or an injury, sleep is essential for your body to repair itself at the optimum pace.

IMPROVING YOUR SLEEP QUALITY

Rest and Recharge The Ins and Outs on Muscle Sleep-Recovery for Maximum Injury Prevention by Mary Lee

xercise and a well-balanced diet are both important parts of overall wellness, but a true gauge of your health isn’t complete without sleep. Sleep is vital to mood stabilization, appetite control, and immune system health. When it comes to physical strength and muscle recovery, sleep cannot be ignored. Most athletes understand the importance of recovery 28

and rest days for supporting healthy training and seeing progress. After all, you can’t expect to live a healthy lifestyle if you don’t give your body a chance to recover. And although your rest days may still be somewhat active, your nights should be all about recharging to get the best performance. Even if it seems like sleep is a mere distraction, the opposite of exercising to build muscle, you won’t meet your true potential for gains without it.

TEARING IT DOWN TO BUILD IT BACK UP Muscle is built when the body repairs micro tears created during exercise. The body fills in these tears, increasing the size of the muscle in the process. However, this process isn’t as effective when you don’t sleep well. The body releases human growth hormone (HGH) and repairs muscle tissue while you sleep. However, if the body doesn’t get the time it needs for the repair process, not only will you not recover from muscle damage, but you won’t see the results you want. The body HGH during stage three sleep, the first of the deep sleep stages wherein the brain figureskaterfitnessmag.com

Healthy muscle recovery isn’t just about the amount of sleep you get, although the average adult does need at least seven hours of sleep per night. You also need to think about sleep quality. Frequent waking, difficulty falling asleep or early waking can all interfere with muscle recovery just as much as short sleep duration. Give yourself the best chance of getting a good night’s rest by devoting your bedroom solely to sleep. A home office or gym in your bedroom can make it hard for your brain to shut down at night. Also, take a good look at your mattress. Does it support your preferred sleep style? Are there lumps or valleys that wake you during the night? If so, you may need to start looking for a mattress that’s firm enough to support your back and comfortable enough to leave you pain-free in the morning When you make sleep a priority, you’re giving your body the chance it needs to stay strong. Whether you’re looking to build muscle, prevent injury, or maintain a healthy lifestyle, adequate sleep will move you closer to your goals.

Good sleep also requires healthy sleep hygiene. Sleep hygiene includes all the habits and behaviours in your life that contribute to the quality of your sleep. Hygiene habits you’ll want to consider include: A REASONABLE BEDTIME: Go to bed on time and make sure you’re giving yourself enough time in bed to get a full seven to nine hours of sleep. During intensive training periods, you may need even more, as intensely training athletes can benefit from about 10 hours of sleep each night. A consistent sleep schedule can help your body correctly time the release of sleep hormones and make it easier to get to bed on time each night. A STRESS RELIEVING BEDTIME ROUTINE: If you have trouble falling asleep, a bedtime routine can be a good way to relieve stress. Meditation, yoga, or reading a book can help your body relax and trigger the release of sleep hormones. The more consistent you are with your bedtime, the easier it is to wind down and fall asleep. TURNING OFF SCREENS EARLY: Electronics can give off a bright blue light that suppresses the release of sleep hormones. The light is confusing for your brain and circadian rhythm, sending a signal that it’s daytime (alert time) even when it’s late at night and you should be sleeping. Try to shut them odd at least two to three hours before bed so you’re not disrupting your body’s natural sleep timing. TIME TRAINING STRATEGICALLY. Exercise can help you sleep better, offering activity during the day and supporting a healthy circadian rhythm. But intense training too close to bedtime can leave you too stimulated to fall asleep and steal valuable sleep time away. It’s a good idea to exercise early in the day so you can benefit from the energy boost of activity during the day and avoid being overstimulated before bed at night. MAINTAIN A HEALTHY DIET. Athletes typically understand the importance of a good diet on health and fitness. However, some diets can interfere with good sleep. If you’re fasting and going to sleep hungry, you may find it difficult to sleep well. Or suddenly cutting out carbs and sugar can cause temporary insomnia. It’s a good idea to have a small, healthy snack before bed to avoid nighttime hunger. And avoid making drastic diet changes, instead opting for slow, progressive change that allows your body to adjust. 29

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Photography courtesy of David Merson

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FORM FIRST

Why focusing on your posture, muscle activation and core engagement can help you train and gain like a true competitor by David Merson

TO HELP YOU EVALUATE YOUR FORM, USE THIS GUIDELINE AS YOUR PERSONAL CHECKLIST. PART A: YOUR BODY

PART B: OFF-ICE MOVEMENTS

Alignment

Abdominal Draw-In

This is your posture, how tall you stand and how the right and left sides of your body compare to one another. You can evaluate your alignment by looking at yourself in the mirror in a standing position and as you perform a single leg balancing exercise. From the side view, make sure your shoulders, hips, knees and ankles are all aligned. From the front view, check to ensure your shoulders and hips are level so that there is no tilting toward either side.

Muscle Activation Do your muscles activate or become contracted when you’re working out or even, just standing, sitting and walking? If not, there are many strategies for achieving proper muscle activation, including the glute bridge exercise outlined below

Stability This refers to how strong and stable your body is during balance, core and on-ice exercises. If you tend to wobble, drop out of ideal form or have decreased hold times, chances are your stability needs improvement.

Glute Med/Hip Stability Bridge Goal: Gluteal Muscle Activation, Core Activation, and Sequencing (more for this) Begin in the same starting position as the Abdominal Draw-In Exercise. Start by performing an abdominal draw-in and then squeeze your glutes while keeping your hamstrings (the back of your thighs) relaxed. Lift your hips off the ground to create a straight line from your shoulders to your knees. Hold this position for one to two seconds, before returning to the starting position.

90/90 Single Leg Balance to Forward Reach Goal: Dynamic Stability A single leg balancing exercise that focuses on upright 90-degree angles for your arms and the hip/knee in the upward position. After holding for five to 10 seconds, move to a forward reach position (similar to a spiral), keeping your spine long without rotating your hips.

It’s critical for figure skaters to demonstrate ideal form at all times during training. Good posture, muscle activation and core engagement contribute to creating good form and can help you prevent overloading and its resulting pain, soreness, over compensation and weak physical performance. And while everyone is different, single skaters typically overload their ankles and hips, while pairs and ice dancers often overload their shoulders, lower back and neck. 30

Goal: Core Activation The abdominal draw-in exercise is a foundation exercise of core muscle activation. Perform this exercise by laying face up position with your knees, place a small rolled up towel in the middle of your low back (at the main curve of your back) — allowing for ideal low back alignment. Focus on bringing your belly button toward your spine while breathing normally. Hold for two seconds, relax and repeat the sequence.

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Double Leg Squat Jump Goal: Stability, Power Stand with your feet shoulder width apart in a slight squat position. Jump up as high as you can while demonstrating full control. Land in the same starting position as controlled and quietly as possible. You can incorporate a resistance band located around your knees for added hip muscle activation and an extra challenge.

Check Out Positioning with Resistance Band Goal: Dynamic Stability, Power Execute the exercise by performing two to five quick, small height double leg hops, one large jump for vertical height and a soft, well- aligned landing position on your landing leg. Focus on the landing leg positioning and glute medius (side of your hip) muscle activation. When properly activated the muscle will feel firm.

KEY PHRASES

Using key phrases as you workout on and off the ice are good mental reminders that can motivate you to strive for optimum posture, as well as help you reduce the risk of injury, improve your performance and achieve your goals. Try using these cues during each practice Train like you compete Form first Train like you play Knee position Stand tall Squeeze your glutes 31

IN THE SPOTLIGHT

HOPE FLOATS Watching Vanessa Bauer glide across the ice,

Photography courtesy of Vanessa Bauer

whether she’s improvising in a YouTube video to Camila Cabello’s “Real Friends,” on tour ice dancing with a partner or competing with a celebrity on the UK’s hit television series Dancing On Ice, one thing remains the same. Under the spotlight, the 22-year-old floats to the music her skate-clad feet seemingly never touching the ground. Her spins, lifts and twirls feel hope-filled, magical even, making you believe that anything is possible. For Bauer it is. Figure skating is her dream come true. By Adriana Ermter

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IN THE SPOTLIGHT

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Share a little about your past:

“I believe that every person is alive for a reason,” says Vanessa Bauer. “Every individual has their own story and journey to go through and I believe that I need to share my story to help other people. I want to prove that you can achieve anything you want if you work hard for it and do it with 100 per cent passion. My hope is for little kids to believe in themselves and strive to become the best version they can possibly be. Because when you believe in yourself you have all the power in the world to make a change.”

anessa Bauer knows all about change. Growing up as part of Germany’s lower class, her parents couldn’t afford to pay for expensive skating lessons. But Bauer wasn’t deterred and while only four years old, continued to practice on the free public ice where she was quickly discovered by a figure skating coach. Seeing talent in the little girl, Bauer’s new mentor began coaching her for free and the rest is history. Now a personal trainer, advocate for mental health and 34

eating disorders and the reigning and returning 2018 champion of the UK’s Dancing On Ice television show, Bauer says that figure skating has given her courage and strength, filled her with hope and fulfilled her greatest dreams. “Figure skating is a huge part in my life,” affirms Bauer. “I wouldn’t be happy without it and I’m forever grateful to make a living out of my biggest passion. Being able to do what I do now, skate, perform and inspire people is such a huge achievement for myself.” This is her story.

“When I was little I always did what I was told. I was happy when I mastered a new element or did a clean program and got appreciation from my coaches. By the time I was 17, I was competing nationally and internationally and in 2013, had earned the German Junior National Champion title in Pairs Skating. But I didn’t develop a burning passion for the art of figure skating until I finished school and began performing in ice shows around the world and later, as an original on-ice cast member on the HMS Harmony Of The Seas luxury cruise ship.”

You’re open about your struggles as a competitive figure skater… “Figure skating is a very aesthetic sport. The competition is huge and you are constantly under pressure to perform well and look good in your tiny costumes. The combination of training competitively for hours every day, trying to loose weight and being ‘the big hope of the country,” broke my mental health. When I was 13, I developed an eating disorder. I was desperately trying to please everybody and I was ashamed of myself so I hid my deep struggles. It wasn’t until four years later when figureskaterfitnessmag.com

everything became too much for me to handle and I fell into a depression that the truth came out. I stopped competing and received psychological therapy for two years before finding my love for the sport again. But this time as a professional show skater.”

How did professional skating renew your hope in figure skating? “My love for figure skating is enormous. Performing and general fitness gives me life and self-confidence and is the best therapy to fulfill my dreams. The released endorphins give me a rewarding feeling after I’ve just finished a hard workout and I feel mentally healthy, happy and strong. Plus, I can be anybody I want when I’m on the ice. I can turn on a song and tell a story by expressing my emotions with my movements. It feels absolutely incredible to skate in the spotlight hearing the audience admiring you for your skills when you’re telling a story with your performance. And I love that I’m always learning. Not only to improve a jump or spin, but to improve as an artist. There is no end for creativity. When I’m practicing and nobody is watching and it’s just me, the music and the ice in a big empty arena, this is when my creativity flows and I skate my heart out.” 35

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How did you make it onto the television series Dancing On Ice? “I was working on the cruise ship, when I heard about the job and I wanted it more than anything! People said I was too inexperienced, because I was only 20 years old, but I disagreed and applied with a video. The producers asked me to audition live in London, but I was working on the cruise ship in the Caribbean and I couldn’t leave! After months of emails and phone calls, the producers flew to Miami and auditioned me there and I was hired. I will forever be grateful for this opportunity.”

IS SKATING ON TV DIFFERENT FROM COMPETITIONS?

Why are shows like Dancing on Ice important for the sport?

“I love being on TV. When they count down and it’s time for me to shine, it’s like a skating competition. You get one chance to show your best and your personality. The difference is that I’m not performing for a live audience, but for the millions sitting at home watching.”

“They’re providing an amazing opportunity for figure skating to become more popular in the world! It’s one of the most beautiful and hardest sports and it deserves the public attention. Because Dancing On Ice pairs professional skaters with celebrities, people tune in to the show. The training depends on the celebrity’s availability. Some are able to train all day every day, whereas others are available for one hour each day. The celebrities, who are learning to skate and do amazing tricks in a short amount of time, are inspiring people to learn to ice skate. It’s wonderful to see.”

Favourite snack: Coconut water, bananas, nuts, kefir, fruit, popcorn and celery sticks with hummus or almond butter. Top three pre-skate selfmessages: 1. It’s time to shine, show off and captive the audience by doing what I’m most passionate about. 2. Stay strong. 3. I can do it.

Best colour of lipstick to wear on the ice: A classic red, because it makes your smile look 10 times bigger and more beautiful. Favourite song to skate to: “If I Ain’t Got You” by Alicia Keys Best work out song: “You Better Work B***h” by Britney Spears

TWO THINGS YOU KNOW FOR SURE: “One, I am grateful to have crossed paths with a coach who saw my potential and believed in my talent and willpower. Two, we can overcome and prevent mental health issues by sharing our stories and taking away the silence that makes these topics taboo.”

Do you have a message for other figure skaters? “Being a figure skater is a privilege and such a wonderful thing to be. Love what you do and find the passion in skating. It is so easy to loose your love of the sport once you finish high school and look into the future, but you don’t have to. I nearly gave it up. After my burn out caused by over training, pressure, eating disorders and high school finals, I thought I hated figure skating. But I am so happy I decided to keep skating after my psychological treatment. Now, being a show skater is the best thing ever. I would love every skater who has given up or been forced to quit skating to think about why they stopped. If you miss it, skate! Just for yourself. Being able to express yourself through skating is a gift that not every person has the privilege to experience.”

How is your training different now? “For competitions, I had months to practice key elements and polish my programs. Now, I have one week in between each live show to train and choreograph a new number, come up with unique tricks and coach my celebrity partner. Obviously my partner is not a professional skater, so it’s harder to create an awesome routine and I am definitely not hitting my physical maximum limit, which I would have when I was competing. It takes a lot of patience, thought and creativity. Plus, we’re giving daily interviews and every little step, every up and down is being followed by the camera team.”

What do you do for off-ice training? “I am in the gym almost every single day, doing a half hour of cardio on the treadmill, the stair master or the bike before I go into my resistance training. I am on the cable machine a lot to prevent shoulder injuries. I also do squat exercises on the BOSU ball as it helps with balance, as well as building protective muscle around the knees. I love to go to hot yoga classes to free my mind, while lengthening and strengthening my muscles. My favourite off-ice workout is doing a contemporary or sassy commercial dance class. It’s fun and the perfect full body workout for me when I’m not skating. figureskaterfitnessmag.com

TRAIN THE MIND

SPORT SPECIFIC TRAINING FOR

FIGURE SKATERS International Figure Skating Camp & Seminar Egna, Italy Early April 2019

Arctic Midsummer Festival Rovaniemi, Finland 23rd - 28th June 2019

Book us at your club!

TRAIN

THE MIND Why practicing positive affirmations and focusing

on what you can control on and off the ice will make you feel strong, confident and capable, while improving your skating performance. figureskaterfitnessmag.com

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program and you still have to skate your long program. How do you put this behind you and get your mind back in the game? The most pro-active way to move forward it to channel the most positive emotions you have before you compete in the next competition. Whether this is motivated by your own internal desire or to prove to the judges that your skate is worthy of higher marks, don’t let your previous placement take away from the hard work you have put in to create a performance that you are proud of.

CONSCIOUS CONTROL

Why focusing on what you can control will fuel you with you accountability and give you the opportunity to build on your skating performance by Rebekah Dixon

ave you ever skated your best in competition and felt you weren’t fairly rewarded for your performance? Did this change the excitement and sense of accomplishment you experienced in the final pose of your program, knowing you laid down your very best? Unfortunately, lower than expected scores or placement can really kill the mood after a great performance. You expect to be rewarded for hitting all the positions in the combo spin, good speed on the landing of the axel and clean turns in the footwork, but somehow it feels like the judges weren’t watching the performance you skated. With the transition from the old judging system to the current new one, there is less room for subjectivity. Still, judges are human and they can make errors in their scoring or show preference to skating styles they enjoyed more than others. Other factors that can impact 40

your scoring include whether the judges are familiar with your skating and if they have judged you before and now have a preconceived expectation of your skill set and artistic capacity. Taking this into consideration it is important, as it enables you to focus solely on what you can control: your performance. And this mental training needs to start now, as you’re practicing on and off the ice and before your intense competition phase. Here’s how.

Set Performance Goals Always aim to set goals that are within your control. Often when I am identifying and setting goals with skaters, they focus on getting a level on an element, pluses for GOE or want to achieve a specific score. It’s understandable. Everyone wants to do his or her best and to succeed. Yet, these big goals are not completely within your control and so, it’s important to also recognize the

steps you need to take to achieve the overarching goals and write them down as your pathway goals in achieving success.

Goals Could Include • Overarching Goal: Level 4 on combo spin. • Pathway Goal: Fast, well centered spin with the correct number of rotations. • Overarching Goal: Plus GOE on double axel. • Pathway Goal: Land double axel clean with good speed entering and exiting the jump. • Overarching Goal: Level 3 footwork sequence. • Pathway Goal: Deep edges, clean clusters and turns in footwork. In assessing these goals after your competition, you may not have achieved the score or pluses you were striving for, but in actuality you executed the element the way you set out to in your Pathway Goal, so it is considered an achievement.

Reacting To Your Report Card Your report card is a great way to assess your performance and receive immediate feedback on what you did well and where you can improve. However, if you receive your report card and it doesn’t reflect the performance you felt you gave—for example, you received downgrades and minuses on elements you believe were completed well—your reaction to this information may influence your future performances. Especially if you’re getting a lower than expected report card for your short figureskaterfitnessmag.com

Try This Positive Mindset Activity Make a list of all of your accomplishments in the program. Review each one, read it and then close your eyes. Think about and feel each one fully. Notice how you feel after you have spent time focusing on each. Use these positive emotions to lift you up going into your next skate. When you practice focusing on what you can control you become accountable and take ownership for the outcome of your performance. Instead of trying to achieve a particular score why not consider each competition as an opportunity to build and improve on your last performance. Compare the best skate you had today to the best skate you had yesterday and strive to only compete with yourself.

WORD POWER Did you know that what you believe could become your reality? It’s true! Positive affirmations, like: I am strong, My body is full of energy and I know my routine inside and out and can’t wait to show the world, can have a very powerful influence on how you skate. It’s because they influence your subconscious mind and change the way you think and behave. They make you feel happy, confident and positive on the inside and you start reflecting these feelings on the outside. Here’s how to create your own personalized affirmations: Make a list of five affirmations that you truly believe to be true about yourself. They can be anything from I am worthy and My family loves me to I am overflowing with happiness.

Tell you parents and your coaches so that they can support you with this practice.

Every night before you go to sleep, say each affirmation out loud once and then repeat them silently in your mind three more times. Close your eyes when you’re doing this and picture bright warm light flooding down on you.

Repeat your affirmations any time, anywhere.

You can always add new affirmations to your list.

NUTRITION INSIDER

In this issue, weâ&#x20AC;&#x2122;ve got you rethinking and mix-mastering fast food with our DIY energy bars. Packed with delicious almonds, granola, raisins and whatever else suits your fancy, consider these portable snacks your tasty new energy source. figureskaterfitnessmag.com

FIGURE SKATER FITNESS

NUTRITION INSIDER

WINTER 2019

FAST FOOD: POWER BARS THEY’RE THE EASY-PEASEY, DIY, PORTABLE SNACK YOU CAN MAKE AT HOME

by Ashley Leone

nergy bars are a perfect, portable and quick energy source for pre-skate fuelling and post-skate recovery. While commercial options are easy to find, why not make your own and customize your bar to your preferences? Whether your goal is a high protein, high carb or nutfree, there’s a tasty one for you. Choosing a bar recipe will depend on your nutrition goals and what flavours you like to eat, like chocolate, cinnamon or berries, the texture of the bars be it soft or crunchie and whether or not you want to turn on the oven. No-bake bars are a real favourite, but explore and try out different recipes until you find the one you like the best. They’re easy peasey to make and can handle slight modifications, such as adding raisins for iron or coconut for extra flavour, so feel free to alter the ingredients. This fast food guide will help you power up your weekly snack routine with delicious granola bars homemade to your liking.

figureskaterfitnessmag.com

FIGURE SKATER FITNESS

NUTRITION INSIDER

WINTER 2019

ENDURANCE BARS WHEN TO EAT AND WHY: Choose high

carbohydrate bars before and during exercise to provide energy and quality to your skating session. A good carbohydrate snack is also essential after a long, intense workout to refuel your glycogen stores (your storage form of carbs) for your next skate. INGREDIENTS: Choose ingredients that are rich in carb sources like oats, flours and dried fruit. While the sweeteners are a carb source, limit them to the prescribed measurement. It is better to get your carbohydrates from more complex, higher fibre sources. FAST FOOD FACT: Eating sufficient carbohydrates before exercise has been shown to boost your immunity.

PROTEIN POWER BARS WHEN TO EAT AND WHY: Protein is perfect

after a strength focused workout session. Protein refuels your body and helps with muscle growth and repair. Depending upon your body size, aim for 20-30g of protein after a strenuous exercise session. INGREDIENTS: Sources of protein for your bars include nuts and seeds, protein powder and even canned beans, eggs and milk. Whole grains are also a source of protein in our diet. FAST FOOD FACT: Spacing your protein intake evenly throughout the day has been found to enhance muscle growth and improve satiety.

START WITH THE BASICS Use this expert-favoured table as the basis for your chewy granola bar recipe. All you have to do is choose the ingredients you like and then mix and match measurements to total the required measurement for each ingredient type.

Ingredient Type

Ingredient Examples

BASE

Oats..........................................................maximum 1 to 2 ½ cups Oats (blended into flour).....................maximum 1 to 2 ½ cups Puffed or Crispy Rice Cereal..............maximum ½ to 1 cup Flaxseed Meal.......................................maximum ¼ cup Hemp Hearts..........................................maximum 1 to 2 tablespoons Unflavoured Protein Powder.............maximum ½ cup

Total Measure: 2 ½ cups

GOOD FAT BARS

FAT Total Measure: ¼ cup

WHEN TO EAT AND WHY: Great for snacking,

bars that are loaded with good fats are good for your immune and cardiovascular system. INGREDIENTS: Chia seeds, hemp seeds, nuts, and oils provide an excellent source of good fats. Round your bar out with a tasty base like oat flour, and even some cocoa powder to up the antioxidant quotient. FAST FOOD FACT: A diet rich in good fats, like omega-3 fatty acids, is associated with a reducing the severity of concussions and the duration of concussion symptoms.

SWEET Total Measure: • Liquid sweet: 1/3 cup • Sugar: ¼ cup MIX-INS Total Measure: 1 ½ cups

SPICES/ FLAVOURS Total Measure: to taste

ALLERGENFREE BARS WHEN TO EAT AND WHY: Some of us are

Photography by Tyler Bowditch, Drip Studio

Melted Coconut Oil Melted Butter Nut Butters Oils (e.g. sunflower, safflower) Brown Rice Syrup Maple Syrup Honey Molasses Brown or White Sugar Chopped Nuts Chocolate Chips Pumpkin Seeds Small Dried Fruit Coconut Flakes Poppy seeds.....................Use 1-2 tablespoons Vanilla Extract.................1/4 teaspoon Lemon Zest......................zest of 1 lemon Cinnamon..........................¼ to ½ teaspoon Cardamom........................¼ teaspoon Nutmeg............................. ¼ teaspoon Salt.....................................¼ teaspoon

OTHER

Milk or Plant-Based Milk Use if finished product is too dry and crumbly. You want the dough just moist enough to stick together if pressed.

INSTRUCTIONS

Measure and combine your base. a) If using whole oats and nuts, consider toasting them first. Preheat oven to 3500F. Stir oats, nuts, and chosen spices together. Toast mixture in the oven for 5-10 minutes until lightly browned, stirring halfway through. b) If using a mixture of ground oats, flours, ground nuts and even protein powder toasting is not needed. Measure and stir these ingredients together. 2 Mix fat and sweet ingredients together. Add vanilla extract if using. If using solid fats and granulated sugar, melt ingredients together in a saucepan on medium heat (or in the microwave). 3 Mix the liquid ingredients into the oats and nuts and let cool for 5-10 minutes. 4 Add your chosen mix-ins to the granola mixture and stir to combine. 5 Press mixture firmly into a 9 x 9” or 8 x 8” tinfoil-lined baking dish. Cool in the refrigerator for 2 hours. Cut into bars, separate, and keep in an airtight container for up to 1 week.

unlucky enough to have celiac disease, or nut or dairy allergies. For these people, a gluten-free, dairy-free, nut-free bar alternative is the way to go. INGREDIENTS: Use gluten-free oats, oat flour, or crispy rice cereal for the base, dried fruit, and vegan gluten and nut-free protein powder. Lemon zest and poppy seeds make a tasty allergen-free bar alternative. FAST FOOD FACT: According to Food Allergy Canada, in Canada, 2 in every 100 children are affected by peanut allergies. figureskaterfitnessmag.com

STYLE

_____________

Available for sale online flexafit.com

10% off with coupon code PLAN10 POWERED BY

_____________

STYLE

It’s easy to feel like a pro when you’re gliding across the ice in a pair of great fitting skates or performing your off-ice training in cute workout gear. Well, in this issue we’ve got both. Find out how you can lace up (skates or sneakers) in style… figureskaterfitnessmag.com

FIGURE SKATER FITNESS

STYLE

Photography courtesy of EDEA

WINTER 2019

FOR NOVICE SKATERS

FOR ICE DANCE SKATERS

Models such as the Brio and Motivo are designed for novice skaters, as comfort is an important factor. As the athletes develop their technical skills they can transition to the Overture and Chorus boots for a firmer feel allowing for more control and support.

For these athletes, fluidity and control are the main focus and power is secondary. The Flamenco Ice boot offers a specifically designed style that enables the skaters to move more freely and express themselves fully.

FOR HIGH PERFORMANCE SKATERS

Selecting the right boots in the correct size is crucial, as the wrong pair can hinder your performance, damage the boots and even cause injury. Trying on boots is counterintuitive to shoe shopping. Your boots should feel stiff, not flexible. The heel is designed so that it’s held in a pocket and the foot is kept in place with the ankle supported. Skaters who have an authorized dealer fit their feet will get the correct size, otherwise your boots can be heat-shaped for the

Piano, Ice Fly and Concerto boots provide support and stiffness, while adding comfort through design and the anti-shock system, mandatory for advanced skaters. These are high-performance skates so a novice may find it difficult to skate in them, as they simply don’t have the skills, technique or strength to use them to their full potential.

CHOOSING THE RIGHT SIZE

DONATE YOUR SKATES by Katia Kramble

Fit Facts

Finding and wearing the right boot to enhance your performance by Edea Srl

id you know that approximately 5,000 years ago the first ice skates were made from bones strapped to the feet? In the 14th Century metal blades were introduced, but it wasn’t until the 1880s that someone attached blades permanently to boots. Skates have evolved much more rapidly in the last 20 years, but this also means athletes now have a plethora of choice. Aiming to create the best options for skaters, in 2002 Edea began crafting high quality boots based on what figure skaters need and want. After identifying the core principles required in a well-made competitive boot, such as lightness, power, manoeuvrability and comfort, the Italian skate company created a range of boots and the guidelines to choose the right one. 50

Recently, American figure skater Rachel Flatt, donated a dozen pairs of her old skates to a children’s charity to help skaters achieve their goals. You can do it, too! Inequality and financial barriers prevent children and adults from being able to access the same resources, so sharing is a great way to give back to your community, share your love of the sport and diminish

British Columbia Play It Again Sports 1778 Baron Road Kelowna, BC V1X 7G9 (778) 484-0048 Ontario Play It Again Sports 2488 Gerrard Street East Scarborough ON M1N 1W8 (416) 690-0666 figureskaterfitnessmag.com

the inequality gap. Plus, donating a pair of skates can encourage people with disabilities to participate in community life, feel included and reduce stigmas. Charitable organizations, like Skate To Great in Canada collects new and used skating equipment so that children, regardless of their economic or physical conditions can participate in figure skating, hockey and more. By donating your old skates to Play It Again Sports and StorageMart stores,

Saskatchewan StorageMart 495 Maxwell Crescent Regina, SK S4N 5X9 (306) 721-5909

Alberta StorageMart 15216 5th Street SW Calgary, AB T2Y 2E7 (403) 256-0585

perfect fit. This personal touch can help maximize the performance of your skates. This level of service is vital for skaters and is why Edea implemented the Edea VIEP Passport system so that skaters can record their boot, fit and size details ensuring the authorized dealer will give them the support and care they deserve.

KNOW HOW TO LACE YOUR BOOTS

Lacing your figure skating boots in a herringbone pattern will help you have maximum support, comfort and performance. It will also keep your boots firmly in place, providing the flexibility you need while spreading the tension throughout the length of the boot. Simply pass the laces over the eyelets and thread them from the outside to the inside. Skate To Great will receive store credits enabling them to send children to be fitted for their complementary pair of skates. The best time to donate your skates is once they’re broken in or when your feet have outgrown them. If you’re a high-level skater training triples or quads, make sure the exterior of your boots is relatively scratch free and that the interior material of the boot itself is intact and not torn from the build-up of sweat and overuse before you drop them off. Here’s where you can go to give your boots to a hopefilled athlete.

Quebec Play It Again Sports 2973 St Charles Road Kirkland, QC H9H 3B5 (514) 697-1079

Manitoba Play It Again Sports 730 St. Anne’s Road, Unit U Winnipeg, MB R2N 0A2 (204) 256-1115

Newfoundland Play It Again Sports 516 Topsail Road St. John’s, NL A1E 2C5 (709) 745-7529

FIGURE SKATER FITNESS

STYLE

SKATE Style

Photography by Christian Bonin

WINTER 2019

Alexa Tank Top in Deep Purple

Petal Tank Top in Pink

CAD$69.99, available online at flexafit.com

With its eye-catching detailed triangular front pattern and secure back straps, this tank top is a stand out on and off the ice.

Pretty petal-shaped cutouts in the back add dramatic flair and extra reinforcement when you’re practicing your triple Axel spins.

Your fitness gear can be functional, fashionably and fun, especially when it has been designed specifically for figure skaters

by Adriana Ermter

hances are, you probably haven’t given much thought to what you wear while training on and off the ice. And you’ve got the threadbare and well-worn clothes to prove it. After all, everyone knows competition outfits are where your style shines. Yet in the spirit of a new year, as you’re setting your 2019 goals and putting your best skate forward, upgrading your gear with fresh, fun and figure skater-specific and functional workout outfits is not only a smart idea, it can also foster a sense of pride in you and the sport you work out so hard at every single day. Crafted especially for you, Signe Ronka’s Figure Skater Fitness’ tank tops and leggings are designed by Lorna Jane and are all made from her high-performance, moisture wicking and breathable LJ Excel fabric to keep you dry and warm. Their blend of polyester, nylon and elastane allow you to leap, twist, twirl, bend and stretch with ease and in comfort. Plus, each item is anti-pilling and shrink and fade resistant so you can work out hard and feel and look great for a long time.

Nathalie Tank Top in Blush and Lanie in Black

These tanks will have you Waltz and Toe Loop jumping with ease thanks to their supportive four way stretch straps in the back. CAD$67.99 each, available online at flexafit.com 52

figureskaterfitnessmag.com

Amy ¾ Tight and Amy Full Length Flexafit Tight in Black

Zip your lip balm and your keys in your pocket and pull the internal drawstring cord at your waist tight so you can practice your off-ice jumps and landings with confidence. CAD$89.99 and CAD$99.99 each, available online at flexafit.com 53

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 Mahta Talani

Injury Prevention Warm up, Cool Down Sport Specific Training

In 1896, the first World Championship was an all-male event. In 1902, one female figure skater competed against the men and won a silver medal. Who was she? a) Dorothy Hamill b) Madge Syers c) Katarina Witt

5. A,

6. C,

7. B

Importance of Off-ice Training

4. B,

Compulsory figures used to be an important aspect of competitions. What year did the International Skating Union eliminate them from competition? a) 1965 b) 1980 c) 1991

The first synchronized skating team, the “Hockettes,” was formed in 1965 and entertained spectators during the University of Michigan’s hockey games. Who brought the team together? a) Dr. Richard Porter b) Allison Proudfoot c) Andrea Dohány

What are the most common figure skating injuries and which leading off-ice program helps to prevent them through strength conditioning? a) Wrist injuries; heavy weight training b) Pulled muscles; strict stretching regimen c) Overuse of knee, ankle and hip; Flexafit Workouts

3. C,

Flexibility is an integral part of figure skating. Which two female skaters are best known for their superb flexibility on the ice? a) Sasha Cohen and Carolina Kostner b) Sasha Cohen and Julia Lipnitskaia c) Mao Asada and Yu-Na Kim

At the 1988 Calgary Olympics, the focus on the men’s free skating event was on Brian Boitano and Brian Orser. What did the press name their rivalry? a) Brian versus Brian b) Battle of the Brians c) The Great Brian Rivalry

Answers: 1. C, 2. B,

Kurt Browning was the first man to land a quadruple jump in competition, but Elvis Stojko set a record for being the first person to land a quadruple in combination with…. a) A double toe b) A triple toe c) Both

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