A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING
VOLUME 4
ISSUE 2
SPRING 2018
Balancing Act
Merge your classroom time with your training schedule
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FLEXIBILITY EXERCISES TO IMPROVE YOUR SPLITS
HOW TO INCREASE
RE-SET TO REJUVENATE Press Pause on your Mental Mind Game with our Recovery Strategies
3
The Best Post Season Beauty Services
Your intake of Vitamin D for optimum health
STARR POWER Instagram favourite and skating sensation, 16-year-old, L.A-based Starr Andrews lives up to her name on and off the ice
www.figureskaterfitnessmag.com
EDITOR’S LETTER
Letter From the Editor THANK YOU TO EVERYONE WHO CONTRIBUTED TO FIGURE SKATER FITNESS! PUBLISHER/EDITOR-IN-CHIEF Signe Ronka MANAGING EDITOR Adriana Ermter CHIEF FINANCIAL OFFICER Angela Ronka CONTRIBUTERS Christian Bonin Kyle Byron Rebekah Dixon Ashley Leone Mikko Pohjola Tim Silvester Edea Srl DESIGN/LAYOUT Envinion
As we head into the post-season, I can’t help but replay the brilliant performances from the Olympic games in my head. I was glued to the television for every event. So many talented skaters rose to the occasion and brought home medals for their countries. Now that it’s over, I’m definitely going through Olympic withdrawal. The post-season is a time of reflection, recovery, revising goals and setting a new plan of attack for the season ahead. I know, as a former skater myself, after each Olympic season, I used to get excited about my upcoming training. During this time, I would sit down with my coach and pick out my new music. I would plan to get new skates and do all of the things you don’t have time to think about during your most intense training days. Now as the owner and founder of Flexafit, my team and I are collaborating with athletes as they make their big plans for their upcoming season. I know that we will be a part of it too, as Flexafit has had a tremendous response to our flexibility training this season, complete with coach Martha Weizman. In this issue’s Insider Fitness Workout, I share some of the stretches our skaters do. They’re beneficial and a great addition to your current stretching regime. I hope they inspire you to stretch with your peers and on your own at home, just make sure to consult with your stretch coach before trying any of our exercises. Our Spring issue is full of interesting and inspiring stories to help keep you in-theknow about best and safe skating practices, healthy nutritional tips and more. I hope you enjoy reading each page as much as we did creating it for you. Thank you to all of you who support our magazine and follow us on Facebook and Instagram. I loved meeting so many people from all over the world at the World Championships in Milan. Best of luck with your training!
Cheers,
Signe
Visit us at www.figureskaterfitnessmag.com Figure Skater Fitness is published four times a year by Figure Skater Bootcamp Inc., 33 Villiers St. Suite 202, Toronto, ON, M5A 1A9. Copyright 2015 by Figure Skater Bootcamp Inc. All rights reserved. Nothing appearing in Figure Skater Fitness may be reprinted, either wholly or in part, without the written consent of the publisher. Email address must accompany all submissions and no responsibility can be assumed for unsolicited submissions. All email content, photos, manuscripts, sent to Figure Skater Fitness will be considered as intended for publication and Figure Skater Fitness reserves the right to edit and/or comment. Figure Skater Bootcamp Inc. reserves the right to reject any advertising at its discretion. Advertising office phone: (416) 554 9456. The publisher accepts no responsibility for any harm or injuries incurred by practicing the activities suggested in the publication. PRINTED IN CANADA
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FIGURE SKATER FITNESS
SPRING 2018
Contributors 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.
Ashley
Leone
Kyle
Byron Nutritionist and Personal Trainer Kyle has a degree in nutrition and is the founder of the Toronto-based kylebyronnutrition.com. He has worked with over 1900 clients in 10 years, as a nutritionist and as a personal trainer in hospitals, clinics and in fitness centres.
Mikko
Pohjola
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 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.
Mikko is the Training Center Manager for Santasport Lapin Urheiluopisto in Rovaniemi, Finland. He utilizes the TaitocÂŽ Skill Training System to provide guidance and tools for personalized training of required skills. He believes that once athletes achieve a solid foundation of skills their sport-specific skills and capacities can be developed effectively and consistently.
Edea
Srl As an integral part of the Italy-based Edea Skate family, Edea ensures the highest quality craftsmanship, while designing stylish, functional and high performance boots for every athlete.
T R A IN IN G G EA R THAT WORKS AS HA R D A S YO U www.chiquesport.com
20% OFF USE DISCOUNT CODE: FIGURESKATER20
Valid until 31/07/2018
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FIGURE SKATER FITNESS
FITNESS INSIDER
SPRING 2018
Table of Contents PAGE 23 ON THE COVER
Starr Andrews, photography by Laura Marks PAGE 3 Masthead & Editor’s Letter PAGE 4 Contributors PAGE 6 Table of Contents
PAGE 7
FITNESS INSIDER
PAGE 8 Balancing Act PAGE 10 Maximize Your Down Time
PAGE 13
FITNESS INSIDER WORKOUT
PAGE 19
INJURY PREVENTION
PAGE 20
Tapped Out
PAGE 23
IN THE SPOTLIGHT
8 Flexibility exercises to improve your splits
Meet Starr Andrews, the 16-year-old senior ladies
competitor that we, and the 53 million people who’ve been watching her YouTube performance since 2010, can’t stop talking about
PAGE 31
TRAIN THE MIND
PAGE 32
Re-set to Rejuvenate
PAGE 35
NUTRITION INSIDER
PAGE 36 PAGE 38
Let the Sunshine in Appetite Signals
PAGE 41
NEW! STYLE
PAGE 42 PAGE 44
Ready, Set, Prep Five Sports Bag Essentials
PAGE 46
SKATERS CORNER
6
FITNESS
INSIDER
The Post Season is your time to review, refresh and re-engage. Our experts target flexibility
exercises to help lengthen the muscles, strategies for balancing your skate and study schedules and goal setting and development tools to get you in tip top shape.
The Skater’s Skate
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FIGURE SKATER FITNESS
FITNESS INSIDER
SPRING 2018
BALANCING Act HOW TO CREATE YOUR OWN SKATE-STUDY SCHEDULE BY MIKKO POHJOLA
T
Training, competitions and camps require a lot of time and effort. Being an elite figure skater or aspiring to become one can often feel like a fulltime job, as it demands intense training at a young age, which can cause challenges for balancing your schooling and homework with your sport. While being in a training environment is educating, completing your high school and attending university is also beneficial for athletes. After all, only about one third of identified high potential juniors develop into adult elite athletes. Furthermore, elite athletes usually retire at the age of 30-35 years and having a degree can help you transition into a new career. So it’s a good idea to develop your career opportunities and goals while you’re active on the ice. Recent studies also indicate that combining elite sport and education can enhance each other. Athletes planning their alternative and future
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your work life during or after your athletic career. This ensures a comprehensive account of the needs related to your studies, employment and other aspects of your personal life in both coaching and education. Sport systems in many countries have for long included aspects of dual career thinking. For example, college sports in the USA combine high performance sport and education. On the other hand, many countries’ governments provide occupations for elite athletes working in the military or police and offer a second career within the organization after the athlete’s athletic career has finished. However, the most comprehensive dual career systems, such as in the Netherlands or Finland, take a more holistic view to supporting the comprehensive development of athletes throughout their athlete career, from secondary school age all the way to retiring from their athletic career. While there is no single solution and you need to tailor your athletic and education schedule to fit your needs, the Finnish system, which is based on 20 Sports Academies located in all major centers where educational organizations are also located, integrates the following guidelines. Figure skaters are exposed to high training volumes at a young age so a dual career system is very helpful in managing the increasing demands in studies alongside increasing training loads from secondary school age and upwards. Using these guidelines in conjunction with comprehensive coaching and support services, such as nutrition, psychological coaching or physiotherapy, can help you create the optimum schedule to achieve goo life balance and all of your goals.
For athletes age 13 to 15 years: DAILY/WEEKLY TRAINING
careers often achieve better academic results than their non-athlete peers do. Correspondingly, education provides a good counterbalance, along with multiple new skills, which can be useful in the future. Factor in the commitment, determination, persistence and collaboration you’ve developed as an athlete and complement these skills with a good education and you will become an attractive choice for future employers. In Europe, the development of dual career services within the elite sports systems is one of the most topical areas of interest in national sport administrations. When you as an athlete share your education interests with your coach and national figure skating organization, everyone will work together to provide possibilities for you as a talented and motivated athlete to develop and succeed in the sport, obtain an education by means of flexible study arrangements and then, move fluently into
TRAINING CAMPS AND COMPETITION TRIPS accord-
ing to your training and competition schedule
integrated into the school day, plus training in sports clubs in the afternoon/ evening
and expert services and training facilities
4-6 ONE-WEEK SKATING CAMPS
CONCENTRATE on academics
each year at a sports institutes or Olympic training center EMPHASIS ON LEARNING the
life of an athlete and development of general skills and abilities LIVE AT HOME and fulfill dai-
ly training
For athletes 16 years and older:
COMPREHENSIVE coaching
For Olympic athletes: PERSONALIZED SUPPORT SYSTEMS for the interna-
tional level athletes
PERSONALIZED TRAINING and
education schedule
How to balance your skating career with an education SHARE your plan with your coach to create a flexible training schedule TALK to your university to create flexible studies and individualized study programs
Factors you need to include in your skate/study plan COORDINATION and support from the educational organization A DUAL CAREER system that is integrated into the skating federation, club, team etc. Activities INCORPORATION of athletes into training planning LIFE-COACHING, nutrition and psychological coaching services SUPPORT to ensure you have good proximity of home/accommodation, training areas and education site ENGAGE your family’s support EMPOWER yourself to own and manage each step of your athletic career COLLABORATE with your coach to create an athlete-centered, coach-driven training process
EXPLORATION OF INTEGRATION
into part-time work in the late phases of athlete career
DAILY TRAINING integrated into flexible study schedules, plus training with the team and coach figureskaterfitnessmag.com
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FIGURE SKATER FITNESS
FITNESS INSIDER
SPRING 2018
MAXIMIZE
YOUR DOWN TIME
HOW TO IDENTIFY AND PRIORITIZE YOUR DEVELOPMENT OPPORTUNITIES BY TIM SILVESTER 10
M
ost sports are seasonal and figure skating is no exception. Now that you’re entering the post season phase, take the break in competition to allow yourself to rest, recover and regenerate and to develop your skills. The first step in maximizing your development opportunities is to sit down and think about your season, focusing on your successes, challenges and performances. Identify your strengths and your weaknesses, then book an appointment to speak with your coaches and ask for their feedback. If their answers are similar to yours, you know what you need to work on. Should your coaches have a different point of view, share your
thoughts about your development with them so that you can have better clarity and understanding on their expert perspective. Once you have established your areas of development, place them in order of priority based on what you realistically feel you can accomplish during the next three months of your down time. To help propel you in the right direction, apply the SMART technique to each of your priorities. As you use the SMART theory with each development goal, make sure to strive for attainable succeses. For example, to list winning the next Olympics as your goal when you’re not yet a National Champion is wonderfully optimistic, but not as achievable as attaining your level 4’s for your steps and spins. Now that you’ve identified your goals, it is essential that you create a step by step plan to achieve each one. In detail, write down the specifics of each goals, a timeline for when the goals will be achieved and any additional steps that you need along the way. Including inspirational pictures and quotes within your plan will help keep you focused and motivated. Another option is to map out your plan using a calendar or spreadsheet. This will enable you to structure your plan effectively, add detail where you need it and maintain a clear vision on where you are on your journey at any given time. Allowing your plan to evolve as you move forward with it is also key, as deadlines and timing may change and new opportunities may arise unexpectedly. Staying open to these opportnties and remaining flexible will help both you and your coaches adapt and update your plan as needed. And don’t forget to communicate. Talking to yourself, your peers, coaches and your parents will help you to identify your accomplishments and your areas for improvement. It will also ensure that you make time to relax and recuperate, as well as have fun and include leisure time activities into your schedule. Add physical, low risk, group activities that you enjoy into your routine and can do with your family and friends. How you choose to use your time during the off season will play a huge part in the way you move forward in the coming season. Prepare correctly, execute your plan and have fun and you will be rested and ready for your next skating phase.
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THE SMART TECHNIQUE SPECIFIC, BE CLEAR IN WHAT THE GOAL IS, DEFINE IT MEASURABLE, TRACK YOUR PROGRESS, HAVE AN OUTCOME ACHIEVABLE/ATTAINABLE, THE GOAL MUST BE A STRETCH BUT IT MUST BE WITHIN YOUR REACH RELEVANT, WILL THE DEVELOPMENT GOALS YOU’VE SET MAKE YOU A BETTER SKATER TIMELY, THERE SHOULD BE A TIME LIMIT ON WHEN THESE GOALS WILL BE ACHIEVED
FUN ACTIVITIES TO CONSIDER SPIN CLASSES transfer well to skating and are great cardio exercise. CYCLING OUTDOORS can be done with family and friends and are a good way to get some fresh air. SWIMMING offers a complete change in activity and body movement that will maintain your fitness levels and still allow your body to regenerate after a tough season. HILL WALKING is another group activity that will literally give you a change of scenery. DANCE AND CARDIO CLASSES such as Zoomba, Metafit, Body Pump or Grit provide an all-body workout.
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FITNESS INSIDER WORKOUTS
Photography by Christian Bonin
FLEXIBILITY FOR FIGURE SKATERS Flexibility is an essential part of figure skating training. Follow these stretches done by Erica Fallavollita. Erica is trained by certified stretch coach Martha Weizman at Flexafit.
DISCLAIMER
All the stretches in the magazine were taught and directed by a certified stretch coach. Be sure to consult with a stretch coach before trying any of these exercises at home. For more information on flexibility training, contact us: info@flexafit.com
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FIGURE SKATER FITNESS
FITNESS INSIDER WORKOUTS
SPRING 2018
BIELLMANN SPIN The Biellmann spin requires tremendous amount of flexibility not only in the hamstrings and hip flexors, but the shoulders and back as well.
a
Note- some of the movements shown in these images may be too advanced for some skaters. Consult with a stretch coach to make sure the movements are appropriate for you. Start by stretching out the back with various bridge exercises. If you can do the bridge with elbows and knees straight, you can progress to bent elbows and bent knees. From there, try to progress to bent elbows and straight knees.
Next, stretch out the shoulders by using a bar. Flip your arms upside down on the bar to feel the stretch on the shoulders. To make the stretch more intense, lean back, pressing the hips away from the bar. From here, progress to a wall stand splits pushing your back up as straight as you can. Using a tall box will help to push yourself closer to the wall. Finally, you are ready to attempt the Biellmann position on the floor. Grab onto your foot with the opposite hand, then flip the shoulder around to face up to the ceiling. Once balanced, stretch the leg up as high as you can. Try to work up to getting the head as close to the leg as possible. A progression for the full Biellmann could include using a band.
b
c
2 Y-STAND SPIN The Y-Stand spin is a gorgeous spin on the ice if the skater is able to get the foot above the head. This involves great flexibility training. Some of the stretches from the Biellmann spin as well as the splits for spiral can benefit to improve flexibility in the Y-stand spin.
c
a
d
b
BEFORE
e
f
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Start by lifting your leg up by the heel with the knee out to the side. The standing leg should be straight, while maintaining proper alignment. From here, lift the free leg as high as you can, while straightening the knee. For added flexibility work, try grabbing the foot with the opposite hand to pull it closer to your head. You can also try using a band or partner to increase flexibility in this position.
g
h
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FIGURE SKATER FITNESS
FITNESS INSIDER WORKOUTS
SPRING 2018
a
3
4
PANCAKE SPIN The pancake spin requires flexibility in the hips and hamstrings. It also involves strength of the quad to hold the position with good alignment. Start by stretching the hips on a box in the pigeon stretch. One leg is bent at 90 degrees with the back leg stretched straight. Make sure the hips are square to the ground.
SPLITS FOR SPIRAL
a Next stretch out your hips and hamstrings by crossing the free leg over top of the standing leg. Sit back in the hips and push the shoulders forward to feel the stretch in the glutes, hips and hamstrings.
Being able to do the splits is an essential part of figure skating. A lot of movements on the ice require flexibility, such as spirals, camel spins, y-stands, Biellmanns, etc. First start by stretching the hamstrings by placing your feet on an elevated surface. Lean forward and try to touch your palms to the ground, while maintaining alignment of the hips and ankles.
From here, you can practice the stretch in the same position you would do the spin on the ice.
The next stretch is the hip flexor and quad stretch. Place one foot up on an elevated surface, such as a box. Bend the back knee and hold the foot with the opposite hand. Press the hips forward to intensify the stretch.
b
b
Following the hamstring, quad and hip flexor stretches, you are ready to press into the splits. Place a few blocks in front of you and put your foot on the blocks. Stretch in an oversplit position. If you are more advanced, you can place blocks or boxes in front and behind you to practice front and back oversplits. Then remove the blocks and try the splits without blocks. Now, stretch in the split position either grabbing with your hand or using a band to help pull the back foot up Using a band and a bar, wrap the band around the foot to help pull it higher towards the back wall. Finally after practicing all the split variations, hold the spiral position for 30-45 seconds to train strength in the glutes. Remember, it takes both flexibility and strength to hold the leg up high for a spiral.
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d
g
f
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INJURY PREVENTION
INJURY
PREVENTION Why drinking cool, clear
and cold refreshing water is as imperative to your skating performance as it is to your body’s overall health.
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FIGURE SKATER FITNESS
INJURY PREVENTION
SPRING 2018
in our brains, being dehydrated seems almost impossible. “Athletes who workout regularly tend to be more conscious of their water intake and drink more water as a whole,” says Julia Bayne, a Chemistry PhD Candidate at the University of Toronto. And yet, if you’re not drinking enough and the amount of water leaving your body is greater than what you’re putting into it (dark yellow urine, anyone?), you’re compromising your body’s ability to function.
A SPLASHY IMPACT Water is necessary for the body to digest and absorb vitamins and nutrients. It’s also key to proper digestion; it detoxifies the liver and kidneys and carries waste away. Mentally and physically speaking, water is a big player in your ability to skate. It helps to enable you to jump, lift, spin and twirl—all with a clear mind. Water also keeps your brain well lubricated so that it can receive messages from your muscles when t and if they’re not functioning properly and at risk of being injured. Plus, it refuels what you’ve breathed and sweat out throughout the day. As an elite athlete who exercises daily, that’s a lot of water seeping out of your mouth, nose and pores, which can all contribute to your overall state of health and hydration. “Higher intensity workouts are likely to get you sweating the most,” adds Bayne. But “aside from exercise, stress, hydration, hormones, fitness levels etc. will also have an impact on how much and how often you sweat.”
THE DESERT-LIKE SYMPTOMS
TAPPED OUT Why you need to get the water flowing through your body and your brain for your best health by Adriana Ermter
W
ater, you think about it daily. You pour it into portable, colourful and environmentally friendly bottles with spill-proof caps that you toss into your sports bag. It’s your number one go-to, your favourite training drink and your travelling companion that is always within reach. Clear, cold, refreshing and delicious, we know you’re getting the Dieti20
cians of Canada recommended nine to 12 cups a day. So why do you feel so thirsty right now? It could be you’re dehydrated. According to a recent CBS report, 75 per cent of Americans live in a dehydrated state. When you consider that up to 75 per cent of our body’s weight is made up of water with 75 per cent in our muscles and 85 per cent
Being diabetic and having a fever, intestinal bug or stomach flu can all lead to dehydration, so knowing how your body feels when you need to drink up is important. Think about how often you have chapped lips. Sure, they can be chocked up to licking your lips and skating in a cold ice rink, but they may also be a sign that you need more water. Other symptoms include a dry mouth, headaches, low energy, moodiness, fatigue, lightheadedness, confusion, muscle cramps, joint pain, heart palpitations, constipation, weight gain and even, dry skin and eczema. “In order for our skin cells to function properly and look their best they need a sufficient amount of water,” explains Bayne. Since most of our body’s water can be found within the cells of the body (intracellular space), it’s only natural that we can actually see the first symptoms of a thirsty body on our face, hands, lips, skin and hair. “Studies have associated water deficiency with various skin dysfunctions,” adds Bayne. “While there still exists a need for more research, most will agree that an increased water intake results in healthier looking skin.” So take note and take cue from your body’s external signals and turn on the tap and get the water flowing into your system.
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WATER SOURCES
Cold, filtered water poured straight into your favourite to-go bottle is obviously the best choice when it comes to your water consumption, but sometimes you have to go with the flow. According to health canada, here’s how to identity, define and classify your a-z bottled water options. ARTESIAN WATER Bottled water from a well where the water flows freely at ground level and doesn’t require pumping. BOTTLED WATER Water that is placed in a sealed container or package and is for human consumption. CARBONATED OR SPARKLING WATER Bottled water containing carbon dioxide. DISTILLED WATER Bottled water that has been boiled into steam and then collected and poured back into a new bottle. FLUORIDATED WATER Bottled water containing fluoride. GLACIAL WATER Bottled water that comes directly from a glacier. NATURAL WATER Bottled water (such as spring, mineral, artesian or well water) obtained from an underground source that it protected from pollutants. PURIFIED WATER Bottled water that has been stripped of all chemicals, contaminants, gases, etc. WELL WATER Bottled water that comes from a man-made hole in the ground, which taps into the water of an aquifer.
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IN THE SPOTLIGHT
IN THE SPOTLIGHT
STARR ANDREWS W
Photography by Laura Marks and courtesy of Toshawa Andrews
AD
ith her 50-watt smile, sparkling personality, unquestionable talent and a silver medal win at the 2017 Junior U.S. Championships, it’s no wonder Starr Andrews has captured the attention and the heart of the figure skating world. Now, at just 16 years of age, the YouTube sensation from Los Angeles is lighting up the rink again, this time as a senior ladies competitor who not only placed 6th at the 2018 U.S. Championship, but skated to her own vocal rendition of Whitney Houston’s “One Moment in Time.” By Adriana Ermter
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FIGURE SKATER FITNESS
IN THE SPOTLIGHT
SPRING 2018
“I just skated my heart out on both my short program and in my free skate.” HOW DID YOU PREPARE YOURSELF FOR THE 2018 NATIONALS? HOW OLD WERE YOU WHEN YOU FIRST STARTED SKATING? My mom started skating before me at the adult level. Once I was born, she kept skating and she took me to the rink with her. I loved watching her. I would just sit on the bleachers and watch her skate and I wanted to get on the ice with her, but my feet weren’t big enough for skates so I had to wait until my feet grew. I was four years old when I finally got to skate. I was really excited.
WHY DID YOU DECIDE TO BE A COMPETITIVE FIGURE SKATER? I was always really competitive, but it got serious after “Whip My Hair,” [the solo performance to the Willow Smith song that put Starr on the figure skating map and turned her into a YouTube sensation at the age of nine]. That’s when I started training more and taking it more seriously.
WHAT HAS BEEN THE HIGHLIGHT OF YOUR SKATING CAREER? The 2018 U.S. National competition where I placed sixth overall. I had so much fun and I just skated my heart out on both my short program and in my free skate. For my short program, I wore a red unitard and skated to “Fever” by Beyoncé. My long program outfit was a dress that symbolized the Olympic rings wrapping around me and I performed to “One Moment in Time” by Whitney Houston.
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I went into this competition, especially into my free skate feeling super calm and I just told myself to do what I know how to do and I did. I was very emotional, too and I cried when it was done. I usually have a lot of emotion when I skate, so I was extra emotional, I mean it was a national performance. It was my first time competing as a senior and it was an Olympic year, so there was just a lot emotion in the arena all around me.
THE MUSIC FOR YOUR LONG PROGRAM WAS ALSO VERY UNIQUE… I’m singing the first half of the song. I just had more of a connection to the music when I sang it, so my coach [Derrick Delmore] and I went to a studio and I sang the first half of “One Moment in Time” and we randomly put the music together. I was a little, you know, nervous, but I was really excited for people to hear me sing.
YOU’RE BECOMING KNOWN FOR PUTTING A FRESH TWIST ON SKATING. IN 2010, YOU POSTED YOURSELF SKATING TO WILLOW SMITH’S “WHIP MY HAIR” ON YOUTUBE. NOW, MORE THAN 53 MILLION PEOPLE HAVE VIEWED YOUR VIDEO. WHAT’S YOUR FAVOURITE SOCIAL MEDIA PLATFORM? Instagram, because there is more of a variety of things to explore on the page and it’s more picture based. I’m on Instagram, YouTube and Twitter and I post pictures of me skating and videos of me skating, as well as other pictures of my family and friends. My favourite Instagram post is a picture of me and my mom. We were taking pictures together one day last year and we were just playing around and laughing. It’s really cute. I like it a lot.
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FIGURE SKATER FITNESS
IN THE SPOTLIGHT
SPRING 2018
YOU’RE CLOSE WITH YOUR ENTIRE FAMILY (TWO OLDER SISTERS AND A YOUNGER BROTHER) AND YOU’RE EVEN HOMESCHOOLED. HOW DO YOU BALANCE SCHOOL LIFE WITH SKATING AND HAVING PERSONAL TIME? It often depends on homework, because you know, I have to come home and do homework during the week and post season, so July, August, during the summer I have a little bit more time to come home after skating and do stuff. I just have to make sure I study and have enough time for homework and if I am behind, I have to spend time to catch up on the weekend. I like to hang out with my friends, too. I like nature, so I love camping and hiking and all that stuff. I really like to go to Griffith Park and I also like this rock climbing place in Hollywood. It’s fun.
WHAT IS THE MOST IMPORTANT ASPECT OF TRAINING? For me, it’s consistency, like consistent training, how many days of working out, making sure I commit enough. I have to be on schedule, unless there’s something really important, then I make up my training on another day. My mom and my coach help me maintain my schedule and they also support me.
HOW DO YOU MOM AND COACH EMOTIONALLY SUPPORT YOU? They are definitely there when I’m having a bad day. This is very important, because if you don’t have someone there, when you get frustrated and annoyed and you don’t want to do something anymore, but you have someone there to tell you that it’s okay and you are going to have bad days, it makes it easier to brush off the bad moments and try again. Every skater needs a good support system. They will be there for you all the time and they will tell you the truth, which is good, because you don’t
want someone who says ”oh that looks fine,” but it doesn’t. Your support system will be there to comfort you too, when you have a bad competition or you have a bad practice day or anything like that.
HOW YOU STAY FIT, STRONG AND INJURY FREE IN THE POST SEASON? I definitely make sure that I have at least three training days a week and I work out after I skate to keep my stamina up. I do resistance training and I work out with light weights at the gym. I work with trainers off the ice, because they know all the specific muscles that my body specifically needs to work on, because of course, you are going to have your strong and weak points. So we definitely work on both my weak points and my strong points. This helps me prevent having any injuries when I go back into the ice. Plus, I stretch a lot for flexibility or just stretching out my muscles after a good work out. If I don’t stretch and the muscles aren’t warmed up or stretched out, the elasticity is not as stretched out, so if I fall I have a higher risk of tearing or pulling a muscle.
HOW DO YOU ADAPT YOUR NUTRITION FOR THE POST SEASON? I actually keep my diet the same. I make sure my diet is consistent so that my body [strength and shape] won’t change. I may not be working as hard, but if you change your diet, your body is going to start acting weird. Nutrition is so important for skaters. I would say if you’re an athlete, stay away from sugar and salt and all the processed foods and foods that are preserved and stuff. They’re not good for your body. They put a lot of chemicals in preserved food and your body can’t digest it, not the same as it would digest a salad or fruit or any natural food. I like to eat spinach salads with feta cheese, cranberries and balsamic vinegar and olive oil dressing a lot. I love red apples, too.
“I have to be on schedule, unless there’s something really important, then I make up my training on another day.” 26
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FIGURE SKATER FITNESS
IN THE SPOTLIGHT
SPRING 2018
“It may be hard, but if you keep doing what you’re doing it will happen. Just stick to it and it will happen.” 28
WHAT ARE YOUR GOALS FOR THIS YEAR?
YOUR LIFE AFTER SKATING?
I am really hoping to nail my triple axel, start working on some quads and I would love to keep all my jumps consistent. I’m looking forward to more experiences, all of the competitions have been great. I’ve grown and learned from all of them.
I want to be a veterinarian. I want to work with animals, because I love animals, especially cats. I recently got a stray ca. It was a stray kitten and she walked up to us and, of course, me being the animal lover, I fed her and she never went back to where she came from and she stayed. We brought her home and she is like the sweetest cat ever. Her name is Koda
WHO DO YOU ADMIRE AS A SKATER? Adam Rippon. He is so different from everybody else. He is not afraid to be who he is in his performances and it’s just so incredible to watch.
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TRAIN THE MIND
SPORT SPECIFIC TRAINING FOR
FIGURE SKATERS Host a workshop at your club this year! Presented by Flexafit - Santasport We offer all the essentials of on and off-ice training for figure skaters in Europe and Asia.
TRAIN
THE MIND In this issue, discover how re-setting and rejuvenating your mind
has long-term restful, energizing and visualization benefits.
CONTACT US TO GET QUOTE info@flexafit.com mikko.pohjola@santasport.fi santasport.fi/flexafit
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FIGURE SKATER FITNESS
TRAIN THE MIND
SPRING 2018
TWO STEPS TO EFFECTIVE VISUALIZATION:
STRATEGY 1. JOURNALING Purchase a journal with inspiring artwork or a great message on the cover and keep it by your bed. Commit to writing in it five times a week, before bed. You can create a gratitude journal by writing down three things that went well during the day and your practice and that you are grateful for. For example, you could write that you are grateful for the excellent lesson you had with my coach or that you are grateful that you got to work with your best friend on the ice. You can also make a note of something you are grateful for but hasn’t happened yet. Gratitude uses the Law of Attraction by attracting the same positive energy you’re putting out, making it come back to you and into your life. When we show gratitude for something that hasn’t yet happened, you are co-creating with the universe and bringing your energy up to the level that is required to achieve that goal. For example, you could write that you are grateful for the clean skate that you had at Sectionals. And while, you haven’t skated at Sectionals yet, you’re setting a positive intention and outcome for this future performance.
RE-SET TO REJUVENATE
Press pause on your mental mind game with these recovery strategies by Rebekah Dixon
N
ow is a great time to implement strategies that will help you prepare for your competitive season. For the most part, skaters are outgoing, extraverted individuals who enjoy performing and being the center of attention. With heavy training and competition schedules comes the need for recovery strategies. Do you know how to re-energize after an exhausting practice, competition or test
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weekend? Most likely, it’s doing the opposite from your everyday training and taking the time to disconnect, be alone and rest. This recovery is a crucial component of your strength training. Knowing what works for your body and mind takes a little trial and error, so adapting strategies like journaling, visualization and meditation and breathing can help get you there faster.
You can also journal about your hopes and dreams, your fears and frustrations and anything else. Getting your thoughts out of your head and onto paper is an excellent way to bring clarity to your life, which influences the myriad of emotions you experience in a day.
STRATEGY 2. VISUALIZATION Visualization is a great tool that has huge impact on your skating when used consistently. This means that, like any exercise, you have to practice regularly for it to be effective. Commit to your visualization as part of your bedtime routine for three minutes, five nights per week. You can practice your jumps, run-thoughs and even, imagine yourself standing on top of the podium during your visualization.
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it through your own eyes: visualize 1 Seeing your surroundings, like the boards, the lines on the ice, the sounds of your blades cutting the ice as you complete the element. This creates a compelling, realistic vision that you can replicate on the ice. an emotion with a vision: identify 2 Pairing how you would feel having completed a jump or your routine flawlessly, for example, do you feel excited, happy, proud. Consider the connection between how you feel and your body language. When you are proud you hold your head up, your shoulders are back, you have a smile on your face. Position yourself this way to help you experience this feeling while you are visualizing.
STRATEGY 3. MEDITATION AND BREATHING
Meditation is a terrific way to create a centered, grounded energy that helps you eliminate distractions and get into the zone, ready to perform your best. Meditation draws attention to your breath, so that the strategy is about redirecting your thoughts as opposed to trying to rid your mind of them completely. TWO BREATHING-FOCUSED MEDITATIONS:
1 Sit quietly and pay attention to your
natural breathing, the rise and fall of your chest, the cool and warm breath against your upper lip. As you notice these sensations you will focus completely on your breath. If any unexpected thoughts pop into your mind, simply notice them and then redirect the attention back to your breathing.
2 Sit quietly and notice the natural pattern of
your breath. Now count the breath: in – one, out - two, in - three, out - four, in – five, out – six. Once you’ve counted up to six, start again back at number one and repeat the process for a two or three minutes. Again, if you experience any unexpected thoughts, simply notice them and then redirect your attention back to counting your breathing. If you practice these relaxation strategies regularly, you will create a relaxation and rejuvenation system that will work for you all year long. 33
NUTRITION INSIDER
NUTRITION INSIDER From listening to your body and responding when it’s hungry to knowing when and how to add a little vitamin D into your diet, we’ve got your nutrition needs covered
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FIGURE SKATER FITNESS
NUTRITION INSIDER
SPRING 2018
“Vitamin D can help reduce injury and illness...and has the potential to be the unsung hero of your daily nutrition regime.”
WHY IS IT IMPORTANT FOR OUR HEALTH?
LET THE
SUNSHINE IN How increasing your intake of Vitamin D can optimize your health by Ashley Leone
S
unshine is a beautiful thing. It lightens the mood, warms the day and fuels your body with essential nutrient, vitamin D. A fat-soluble, vitamin D helps our bodies store and use calcium and phosphorous for strong bones and teeth and can help protect against osteoporosis. It also helps keep your immune system healthy and may reduce the risk of chronic diseases, while potentially influencing your muscular strength.
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While wearing sunscreen 365 days a year is a must to protect against the sun’s harsh UVA and UVB rays, we need UVB radiation to make vitamin D in our body. During the winter months however, the angle of the sun prevents UVB radiation from reaching latitudes greater than 35 degrees in both the Northern and Southern hemispheres. In the Northern hemisphere, the United States and Canada, this means that we should be looking for another source of vitamin D between the months of October and March.
Low vitamin D status can occur from both a reduced exposure to sunlight and a low dietary intake of vitamin D. Poor vitamin D status can result in rickets, bone issues and osteoporosis. It may cause muscle fatigue and weakness. Add in factors such as aging, dark skin colour, high body fat levels, sunscreen use, lack of sun exposure during peak hours (10 am to 3 pm), and genetics can also decrease your vitamin D intake. In athletes, the prevalence of deficiency or sufficiency varies by season, training location, sport and skin colour. A US study in Wyoming found that 60 per cent of indoor/ outdoor athletes were deficient in vitamin D during the winter months compared with 12 per cent in the fall and 20 per cent in the spring. For figure skaters specifically, a 2004 study of dietary patterns found that in female skaters vitamin D intake was less than two-thirds of the recommended levels.
WHY IS IT IMPORTANT FOR ATHLETES? Athletes are always looking for the performance edge. The association between vitamin D and performance is still being clarified but here is what we do know. Vitamin D can help reduce injury and illness. Much of vitamin D’s role in injury prevention is associated with its role in optimal bone health. A recent vitamin D supplementation trial in the US found that female navy recruits receiving 800 IU/day of the vitamin for eight weeks had a 20 per cent lower incidence in stress fractures than those who did not receive the supplement. Similarly, a 2014 UK study in professional ballet dancers found that four months of supplementation of 2000 IU vitamin D reduced injury occurrence.
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TOO MUCH VS NOT ENOUGH So what should your daily consumption be? The Institute of Medicine recommends children and adults ages 9 to 70 years (including pregnant and lactating women) should aim for an intake of 600 IU (15 mcg) daily. Those aged 70 and over need 800 IU (20 mcg) daily. While these recommendations are debated in the scientific community, experts suggest daily intakes in the range of 1000-2000 IU for maintenance. Athletes however, do not appear to require more vitamin D than the general population.
SOURCES OF VITAMIN D Good sources of vitamin D include: fortified foods such as cow’s milk and margarine, fortified plant beverages, and fortified orange juice; oily fish like salmon, trout, herring, mackerel and sardines; egg yolks and liver.
SO WHAT DO YOU NEED? Vitamin D has the potential to be the unsung hero of your daily nutrition regime. Take a look at your diet to see if you’re eating foods that provide the vitamin. As an indoor athlete, and particularly in the winter, consider taking a vitamin D supplement daily. For best results, consider routine screening of vitamin D levels particularly if you have a history of bone and joint injury, bone fractures, frequent illness and overtraining. After all, the sunshine vitamin may be the missing link to your health and wellness routine.
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FIGURE SKATER FITNESS
NUTRITION INSIDER
SPRING 2018
“Take stock of your daily intake, consult your parents, coach and nutritionist and create a meal plan that works better for you in this phase.”
NUMBER 1
NUMBER 2
It's better than counting calories. If you are hungry, you need to eat. If you aren't hungry, don't eat. The more you train, the more your body will tell you to eat. This is particularly important during the post season, when you’re still training, yet at a lessened intensity and often with a variety of different activities. This can sometimes mean that, when you take time off from intensive training that you don't need as much food. It could also mean that you may need to eat a little differently, perhaps leaner food, as your body isn’t burning as much fuel as it does when you’re training at your capacity. Either way, your body will tell you when it’s hungry and what it’s craving. During the Post Season you may also notice weight gain. This is not an indication to begin dieting, but rather to consider what you are eating. If you are gaining fat, it could mean you’re eating too many healthy fats, like olive oil, avocado, nuts and red meats and not enough lean proteins, grains and fruits and vegetables. Take stock of your daily intake, consult your parents, coach and nutritionist and create a meal plan that works better for you in this phase.
Protein must always be part of your meals. Any time you eat, protein should be there. It’s like ice; you can’t skate without it. Aim to add a fist-sized or half of a fist-sized portion of cooked meat, such as chicken or fish for your lunch, dinner and even your snacks. Additional options could be a scoop of plain Greek yogurt or cottage cheese. Don’t be afraid to add a carbohydrate with your protein, as it will help to keep you feeling full longer and give you the boost of energy you need. Great carbs to incorporate into your daily meal plan are grains, fruit, potatoes, peas, corn, etc. Keep their portion size to the same size as your palm. You can double up too, if you like. The best time to eat these foods is before and after training. For your other meals, decrease your carbohydrate size to half a palm’s worth and then load up on the vegetables. Changing your nutrition routine can be fun. Keep yours fresh and interesting by trying new fruits and vegetables and altering between chicken and fish, so that each meal tastes just as good as the last one.
LISTEN TO YOUR APPETITE SIGNALS
APPETITE
SIGNALS
The importance of listening and responding to your body when it’s hungry by Kyle Byron
S
ports nutrition can, surprisingly, often be an afterthought in the training process, even the most serious and professional athletes. I have worked with dancers from the National Ballet who had very little knowledge about energy intake and the impact of proper nutrition. By placing attention on food as fuel, I was able to help the leanest dancers to jump higher and perform better, with more energy. Athletes frequently get away with poor nutrition when they are young and training hard. Young athletes do not usually display signs of energy deficiencies, but that 38
PUT PROTEIN ON YOUR PLATE
doesn’t mean it isn’t present in their bodies. Unfortunately, there are many stories of skaters dieting without professional guidance and then, their bodies start to break down. When you see a skater falling more often or forgetting program elements it could be the result of low blood sugar. Imagine how great young athletes could be if they all knew the science of eating. Here is some solid advice in how to use nutrition for greater endurance, power and still remain trim and strong.
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STYLE
Set your goals, track your progress
STYLE Consider this your must-read style check-list,
containing everything from must-have items to stock up on and pack in your sports bag to must-try services to banish spots, relieve stress, whiten teeth and more.
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FIGURE SKATER FITNESS
STYLE
SPRING 2018
READY, SET, PREP
manis and pedis can both eliminate callouses, ingrown nails and dry skin. “Soaking and exfoliating your hands and feet is therapeutic and relaxing,” says Toula Bintas, an esthetician and co-owner of Allazo Skin Care in Toronto. “Hydrating your skin and then painting your nails with a fresh coat of nail polish will also make you look and feel great.” When to book: Whenever you have a little down time and want a pick-me-up service. Bintas recommends booking a mani/pedi combination service every other month to remove callouses and deeply moisturize the skin. “Pedicures are especially beneficial if you’re prone to ingrown toenails, which can be very painful especially for athletes who are training in skates for hours each day.” The Price: $40+ per appointment. Cool fact: Pedicures feature reflexology benefits. Your esthetician may not be trained in reflexology but the results from the foot rub are similar: relaxation and rejuvenation.
THE TREATMENT: ANTI-ACNE FACIAL What it is: An excellent way to exfoliate dead skin cells, dirt, grime and more to eliminate, heal and reduce your facial acne. Why do it: “A professional facial can help to smooth the skin for an improved appearance and feel and it rids the skin of dry flakes and dead skin cells for a better glow,” says Charmaine Cooper, the education manager, The International Dermal Institute and Dermalogica Canada. When to book: As often as every month for more challenging cases of acne to every third month for deep cleansing and blackhead and whitehead extractions. “Facials deep clean, lock in moisture, fight bacteria and inflammation and improve scarring or pigmentation,” adds Cooper.
THREE MUST-TRY BEAUTY TREATMENTS THAT WILL HAVE YOU PAMPERED, PREPPED AND READY FOR YOUR ICE TIME BY ADRIANA ERMTER
O
nce upon a time, there was soap and water to wash your face and fingers to cross for clear, spot-free skin. Now, there’s a specialty treatment for that and everything in between. Here, three experts speak out about the best confidence-boosting services to indulge in during your down time.
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THE TREATMENT: MANICURES AND PEDICURES What it is: A fun way to relax and stimulate your hands and feet with a therapeutic massage and a pop of colour after an intense skating season. Why do it: As a figure skater, you’re on your feet all the time, while your hands are frequently exposed to cold temperatures even when you’re wearing gloves. Pedicures can help reduce foot cramps and tension, while
YOUR DIY AT-HOME SOLUTIONS With the right know-how and products, pampering treatments are easy and fun to perform at home
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The Price: from $65 per appointment. Cool fact: Facial scrubs, which are often incorporated into anti-acne services “use abrasive ingredients [think: rice, jojoba or synthetic beads, salt, pumice stone or apricot kernels, sugar, coffee grounds] to smooth the outer most part of the skin’s surface,” says Cooper.
THE TREATMENT: TEETH WHITENING What it is: A quick and easy way to put a sparkle into your smile, on and off the ice, teeth whitening quickly and easily removes stains and whitens teeth using a gelbased peroxide. “The peroxide will penetrate through the outer layers of the tooth and change the colour,” explains Dr. David A. Gardner, DDS and chief clinician and founder of the Gardner Dental Centre in Toronto. Why do it: “A bright and radiant smile exudes youth, health, vitality and confidence,” says Dr. Gardner. Feeling and exuding confidence is important to your skating performance and will create a lasting impression with the judges and in the television clips and photographs captured at the event. When to book: Now. With six months leading up towards the competition season, you’ll have time get the treatment and then follow up with any last minute, touch-up bleaching and polishing sessions. The price: From $250 per session. Cool fact: For fun and even if it is during practice time, swipe on a pop of bright lipstick in a fuchsia, tangerine or even a blue or purple shade the next time you hit the ice. Add a touch of bronzer to your cheeks, too. “A little colour can heighten the contrasting effect of brighter teeth,” says Dr. Gardner.
Teeth Whitening Deep clean and whiten like the dentist with Crest, 3D Brilliance 2 Step Toothpaste ($13.99, at Shoppers Drug Mart). For extra impact, apply a bright lipstick, like Kat Von Dee’s Studded Kiss Crème Lipsticks in “L.U.V. Satin-Matte Rich Violet,” “Plan 9 Satin-Matte Deep Seafoam Green” and “Backstage Bambi Satin-Matte Vivid Hot Pink” ($19 each, at Sephora).
Pedicure & Manicure Give your finger and toenails a perk by updating your nail colour. Just pick a favourite polish like, Londontown, Vacay Mode Lakur in “Amalfi Love ($18, at Murale), Quo by Orly Color Amp’d in “Stadium Way” ($10.99, at Shoppers Drug Mart) and swipe it on.
Anti-Acne Facial Slip on the Neutrogena, Light Therapy Acne Mask ($45.50, at Shoppers Drug Mart), light-therapy mask to increase your skin’s blood flow, generate cellular growth, tighten your pores, reduce inflammation and kill bacteria to heal and prevent acne.
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FIGURE SKATER FITNESS
STYLE
SPRING 2018
1
Deodorant/Antiperspirant
These underarm products keep your sweat and body odour under control. Because while you may be accustomed to working out hard and getting a little sweaty, others around you may not be nor do they want to be. “It’s a must,” affirms Puyo. “Everyone has between two and five million sweat glands across their body and it has to get released somehow. When you work out, you sweat more. You also sweat more when you’re stressed. Either way, having deodorant handy just makes good sense.”
2
An all-in-one shower gel for your body, face and hair
For those days when you need to shower and get ready at the gym or rink and you’re not sure if the shower stalls will be stocked with anything. “It’s so random,” says Puyo. “Depending on the gym, the shampoo and body wash—if they even have a body wash—that they carry in the locker room are just a generic brand. When you keep your own in your bag, you’ll feel more comfortable and confident with how clean you’ll feel.” Tip: a gentle body and face wash can be used as a shampoo for your hair, too as it won’t dry it out and will eliminate sweat from your scalp.
FIVE SPORTS BAG ESSENTIALS
WHAT YOU NEED TO PACK AND WHY, FOR YOUR WORKOUTS IN THE GYM AND ON THE ICE BY ADRIANA ERMTER
Y
ou work out hard. So make life easier by taking advantage of the off time and adopting the Girl Guides and Boy Scouts’ mentality: be prepared and start re-stocking your sports bag. All you have to do is pack your bag with five key items that will ensure your next training time is no sweat. “When you take five minutes to throw the right items into your skating bag and then leave them there, you’ll
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never have to think twice about your personal care, again,” says Carmen Puyo, the group-exercise manager and instructor at the Jewish Community Centres and Equinox gyms across Toronto. “Plus, if you have everything you need at your fingertips, you’ll be able to better concentrate when you’re working out.”
3
Lip balm, face, hand and body moisturizer
4
Stress Relievers
A hard workout followed by a hot shower is a great tension release but it can also lead to one thing: dehydrated skin. Chalk it up to increasing your body’s temperature through exercise and then, heating up your skin with hot water. A regular combination of the two can lead to itchy, red, tight and dry skin. “Since you’re most likely going somewhere after your training session, even if it is just home to go to bed, you have to moisturize,” says Puyo. “In an ice rink, that has winter-like conditions, humidity levels plummet and the dry air can dehydrate your skin and strip it of lipids, which are part of its protective outer layer, making it red, itchy and flaky.” Not only will it not feel good, if dry skin is left unattended it can lead to skin sensitivities, eczema and more. Specialty oils, comprised of ingredients like peppermint, rosemary and lavender can help relieve your head and body of tension and headaches. “Whenever possible, avoid medication and try a pain-relieving balm or oil, instead,” says Puyo. “Peppermint is great at getting rid of tension and headaches, while essential oils like lavender and neroli are relaxing.” Many of these products come in easy to use roll-on applicators, too, so are the perfect and portable size for your sports bag.
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TRY: Dove Advanced Care Invisible 48h Protection Antiperspirant ($3.97, at Shoppers Drug Mart).
Perfume
TRY: The Body Shop Satsuma Shower Gel ($12.50, at The Body Shop).
TRY: Burt’s Bees Beeswax Lip Balm ($5) and Aveeno Daily Moisturizing Sheer Hydration Lotion (from $24, both at Shoppers Drug Mart) for your lips, hands and body and Fresh Rose Deep Hydration Face Cream ($50, at Sephora) for your face.
TRY: Aveda Stress Fix Concentrate, Stress-relieving Aroma ($22, at Aveda Salons). TRY: Calvin Klein Eternity Air For Women (from $85) and For Men (from $75, both available at the Hudson’s Bay).
Everyone needs to have a little bottle of perfume or cologne stashed in their bag. “Spray it on after you leave the gym, as a quick pick-me-up,” says Puyo. After all, a hard work out deserves a fresh and clean scent with a fruity and airy appeal. “You don’t need to put on a lot, just apply enough so that you can enjoy it. Having a couple of scents to wear is fun.” figureskaterfitnessmag.com
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FIGURE SKATER FITNESS
SPRING 2018
HOME OF THE OLYMPIC CHAMPIONS
SPORT SPECIFIC TRAINING FOR
FIGURE SKATERS Secondary school training camps in OTC Rovaniemi / Lapland Sports Academy
The Skaters’ Skate WHY CHOOSING AND WEARING THE RIGHT PAIR OF SKATES CAN GIVE YOUR PERFORMANCE THE WINNING EDGE BY EDEA SRL
T
he 2018 Winter Olympics were the pinnacle of the ice skating calendar, this year. It marks the culmination of a four-year cycle of preparation, training and hard work. While everyone has their favourite athlete, be it Russia’s Alina Zagitova, Japan’s Yuzuru Hanyu or Germany’s Aljona Savchenko and Bruno Massot—all gold medallists at this year’s Games—there’s no denying that their technique and artistic impression were all on point. And naturally, performing in the right pair of skates can be crucial to executing these near-flawless routines. At this year’s Games, almost half the competitors wore Edea boots, including multiple male medallists and 26 of the 30 ladies, complete with all of the medal winners. We are pleased to have helped so many skaters achieve their dream and strive to continue to give skaters perfection in our boots and blades. Now focused on the next Olympics, we look forward to working with our current champions and all skaters, giving them the best so that they too can achieve their best results. 46
Purchasing ice boots is a big decision and one that we understand. It’s why we recommend being properly fitted by a professional technician. Our official Edea dealers can give you assistance in fitting and choosing the correct model, size and width for your skating needs. Our boots are sized in millimetres and are available in four different widths to ensure you have the most accurate measurements. Standard production is available in C standard, but we will also produce a B narrow, D wide and E extra-wide if that fits your foot best. Our rule of thumb is to add 10mm maximum if you are still growing and 5mm maximum if you’re an adult. Our use of memory foam helps to shape each boot to your feet and at body temperature, ensuring the perfect fit, support and maximum comfort. Structurally, our boots are made from thermo formable materials to allow a quick and easy custom shaping that can be modified and adapted by the dealer. For optimum results we believe that trying on the boots while you’re in one of our stores will guarantee both your comfort and efficiency on the ice. Once you’ve found the right pair, ensure the blades are mounted by a technician and precisely match the pressure points of your feet. We believe that if you want to be like an Olympic Champions, your best choice is Edea.
Five one week camps a year August 2018 – April 2019 Life coaching, skills and fitness training, figure skating School work included in the daily program
Flexafit-Santasport training camps & workshops Autumn 2018 & Spring 2019 OTC Rovaniemi & Kisakallio Sports Institute
More information: santasport.fi/flexafit anu.piltonen@santasport.fi