A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING
VOLUME 5
ISSUE 4
FALL 2019
COMPETITIVE ADVANTAGE How to gain an assertive edge
SKATE FOOT FIRST Orthotics for optimum strength & injury prevention
ASHLEY WAGNER
CHICKEN, WAYS!
5
FLEXAFIT WORKOUT
Increase your Vertical Jumps, now!
The Olympic Bronze Medalist and three-time US Champion talks about determination, making mistakes and her lifelong love of skating 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 CONTRIBUTORS Riley Allison Christian Bonin Ashley Leone David Merson Tim Silvester Patti Larkin
And there you have it. Another season has passed and we’re heading into the competition phase of figure skating. Your program music is picked, your outfit designed and hanging in your closet, your jumps are on point…you’re ready. But if you’re not, don’t worry, because we have you covered. In this issue, we’re focusing on how to increase the height and power of your vertical jumps in our Flexafit Insider Workout section (page 14). Make sure to review each page before you take your copy of Figure Skater Fitness magazine to your off-ice training session to try each exercise. Then, let us know which exercise you liked best and how much higher you can jump now. Better still, take a picture of your before and after jumping skills and tag us on Instagram. We’ll make sure to like it. Need a little more energy to get through your off-ice and on-ice jumping drills? We thought so. It’s why our Nutrition Insider story (on page 42), features five delicious and easy ways to cook chicken, so that you can get the protein your body needs with the diversity your stomach craves. We’ve also got comfort-based insight for your feet (page 27), 12 must-pack essentials for your travels (page 47) and inspiration for you heart (page 50), because with all of the training and competing you do, you’re going to need it. If that weren’t enough, this issue also includes an exclusive interview with former Olympian and US National Champion, Ashley Wagner. Turn to page 32 to discover all of her tips and tricks for working hard and achieving your goals. You won’t be disappointed. If you follow us on Instagram, we’ll keep you up to date on every event, moment, exercise and more, because our Flexafit and Figure Skater Fitness magazine team is always working hard behind the scenes to keep you informed. 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
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FIGURE SKATER FITNESS
FALL 2019
Table of Contents
ON THE COVER
Ashley Wagner, photography courtesy of Ashley Wagner
PAGE 3 PAGE 4
Masthead & Editor’s Letter Table of Contents
PAGE 6
THE IT LIST
PAGE 9
FITNESS INSIDER
PAGE 10 PAGE 12
Millennial Makeover Competitive Advantage
PAGE 14
FLEXAFIT WORKOUT
INCREASE YOUR VERTICAL JUMPS
PAGE 27
INJURY PREVENTION
PAGE 28 PAGE 30
Risk Management Skate Foot First
PAGE 32
IN THE SPOTLIGHT She’s a former Olympian (with more than one medal!), US National Champion and now, a budding coach. Meet, Ashley Wagner
PAGE 39
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TRAIN THE MIND
PAGE 40
Resolve & Evolve
PAGE 42
NUTRITION INSIDER
PAGE 42
Chicken, Five Ways
PAGE 47
STYLE
PAGE 48
12 Must-Have & Must-Pack Essentials
PAGE 50
SKATERS CORNER
A Hero on Skates
SECURE YOUR NAME. SECURE YOUR SUCCESS. Register your domain name now to build your fan base and jump start your career beyond the ice.
GE T A HE A D STA RT
BEFORE SOMEONE ELSE DOES.
FOR MORE INFO VISIT NAMESILO.COM
FIGURE SKATER FITNESS
FALL 2019
Elina Luari, 15 Rovaniemen Taitoluistelijat Skating Club, Finland Their coaches are…
Emmi Rantamäki and Alina Ahola Years skating:
Silja Lauri, 16 Rovaniemen Taitoluistelijat Skating Club, Finland
Sissi Oikkonen, 14 Rovaniemen Taitoluistelijat Skating Club, Finland I'm stil getting the technique,'' says Silja. The Flexafit Program…
A total of 34 years The best part about figure skating is…
' The skating lifestyle and I have got many good friends from skating too,'' says Elina. ' Feeling free and having the ability to control my movements,'' says Silja. ' Training and performing,'' says Sissi. I would love to compete to:
' 'River Flows in You'' by Yiruma,'' says Sissi. My favourite snack:
' Rye bread,'' says Elina. ' I always bring fresh fruit to the ice rink,'' says Silja. ' Bananas,'' says Sissi. My most challenging skating element is:
' Triple Lutz. I landed my first one only a few months ago and
' Helped me to get better technique for my double axel and spins,'' says Elina. ' Improved the height and technique of my jumps and my off-ice strength,'' says Silja. ' My jump technique because we do much off-ice training,'' says Sissi. My favourite warm-up exercise:
' Of -ice double axels and spins with spinners,'' says Elina. Warming up before practice is important because…
' Because otherwise I can't jump high enough for triples,' says Elina. ' It prevents injuries and if you don't warm up, you'l very likely freeze to death during your onice session!'' says Silja. ' It gets my muscles ready for the ice,' says Sissi.
Photograph courtesy of Angela Ronka
THE IT LIST Where we bring you top figure skating events, quote-worthy statements, must-have items and so much more…
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THE IT LIST
COLOUR IT
True Glue Stuck on You Natural Liquid Lipstick Canadian beauty brand True Glue has 12 brand new and all-natural liquid lipstick colours, from red Boy Tears and hot pink Wednesday Pink to coral Queen & Yonge. Each long-lasting lippy shade is 100 per cent vegan and contains shea and cocoa butters, argan and coconut oils, sea-buckthorn fruit extract and vitamin E to hydrate and condition your mouth as you smile your way through every competition. True Glue Stuck on You Natural Liquid Lipstick, $15.50 each, available online at www.true-glue.com
USE IT InfinitiPro Conair Interchangeable Multi-Barrel Curling Wand Compliment the way you skate by adding a little (or a lot) of curl to your style. Easy to use and with three widths of curls to choose from, you can wind your hair as tight or as free flowing as best suits your program. The iron’s heat-resistant glove spares burned fingers too, while it’s storage pouch means you can pack this baby up and take it with you wherever you need to go. InfinitiPro Conair Interchangeable Multi-Barrel Curling Wand, $70, available at Walmart
CAPTURE IT This one is for the Moms and Dads. It’s an app called LifeTales that enables you to capture, curate and comment on your child’s time on the ice. Super user-friendly, the app is easy to use, fun to watch and a fantastic memory to keep forever. As your son or daughter’s biggest fans after all the hours you’ve logged ferrying them to and from the ice rink and dry land training, you deserve the title it’s also a great holiday gift item for the entire family. Find out more at www.lifetales.com
SAY IT I just try to touch people’s hearts in a way through skating, so they’re not just witnessing a performance, they’re feeling a performance and they’re a part of it. — Scott Hamilton
PLAN IT OCTOBER 2019 2-5 ISU Junior Grand Prix of Figure Skating, Egna, ITA 2-6 US Figure Skating, South Atlantic Regional Singles Challenge; Eastern Sectional Ice Dance/Pairs Challenge, both in Aston, Pennsylvania 2-6 Eastern Great Lakes Regional Singles Challenge; Midwestern Sectional Ice Dancing Challenge, both in Lansing, Michigan 2-6 Northwest Pacific Regional Singles Challenge, Mountlake Terrace, Washington 3-5 Shanghai Trophy Invitational, Shanghai, China 16-20 Southwestern Regional Singles Challenge; Midwestern Sectional Pairs Challenge, both in Colorado Springs, Colorado 16-20 Southwest Pacific Regional Singles Challenge; Pacific Coast Pairs Challenge, both in Irvine, California 18-20 ISU Grand Prix of Figure Skating Skate America, Las Vegas 23-27 New England Regional Singles Challenge; North Atlantic Regional Singles Challenge, both in Westborough, Massachusetts 23-27 Upper Great Lakes Regional Singles Challenge, Saint Paul, Minnesota 23-27 Central Pacific Regional Singles Challenge; Pacific Coast Ice Dancing Challenge, both in Salt Lake City 25-27 2019 Skate Canada International, Prospera Place, Kelowna, BC 25-27 ISU Grand Prix of Figure Skating Skate Canada International, Kelowna, BC NOVEMBER 2019 12-16 12-16 12-16 27-Dec.1
Eastern Sectional Singles Final; U.S. Ice Dance Final, both in Hyannis Massachusetts Midwestern Sectional Singles Final; U.S. Pairs Final, both in Allen Texas Pacific Coast Sectional Singles Final, Wenatchee, Washington 2020 Skate Canada Challenge, Terwillegar Community Recreation Centre, Edmonton
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 Flexafit
Channel
VIMEO.COM/CHANNELS/FLEXAFIT
off-ice workout videos
- warm up exercises -cool down exercises
OFF-ICE WORKOUT -high intensity strength and conditioning circuit VIDEOS vimeo.com/channels/flexafit
FITNESS
INSIDER
Our experts share their insight on how you can create a competitive advantage that will last all season long, along with five must-book health appointments you need to make for year-round strength and wellbeing figureskaterfitnessmag.com
FIGURE SKATER FITNESS
FALL 2019
MILLENNIAL MAKEOVER Five must-book exams for your best health
by Adriana Ermter
W
hether you’re 15 years old or 35, you’re part of Generation Y—the Millennial age group. And yes, it’s inclusive of a wide age range of people, considering anyone born between 1981 to the early 2000s applies. Still, you not as different as you may think. Research shows that more Millennials than not skip out on their annual trip to the family doctor in favour of a self-diagnosing online or opting for one-off quick visits to a walk-in clinic. “When we got sick as kids, your mom searched for answers online,” explains Dr. Niket Sonpal, an assistant professor at the Touro College e
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of Osteopathic Medicine in New York City. “If you went to the doctor, it was a day of missed school and boring waiting rooms. Now as adults, Millennials want, fast, affordable solutions and often take a DIY approach to health.” Sure, this may not sound like a big deal but it is, especially for athletes who work out every single day and need to stay in top form year round. But just because exercise is a big part of your life, doesn’t mean you’re in good health. According to Dr. Sonpal, everyone should book (and attend!) the following five health exams every year.
FITNESS INSIDER
1. Blood Pressure Screenings Get your blood pressure checked out at least once every two years and every year if your blood pressure’s top number ranges from 120 to 139 and your bottom number is 80 to 89. High blood pressure can be linked to diabetes, which is hitting Millennials hard. In fact, according to the Centres for Disease Control, between 2001 and 2015 teen obesity rates rose by 30 per cent. “As kids, Millennials were part of a supersize culture,” explains Dr. Sonpal. “You didn’t spend as much time going outside to play as Gen X’ers did. This all adds up to diabetes and heart disease if not monitored.” So even though you’rean athlete, instead of flopping in front of your computer to check out your YouTube page, take a walk after dinner with your family or friends.
2. Eye Exams If your vision is blurring and you can’t see the ice ten feet ahead of you, it’s time to visit the eye doctor. After all, you’ve been raised on technology and thanks to screen-time your eyes are reaping the cost. With an average of 12 hours a day spent on your smart phone, tablet and laptops, you are a prime candidate for nearsightedness or shortsightedness, where the eye weakens, can’t see clearly at a distance and leaves you squinting. If you notice you’re experiencing dull headaches or find yourself rubbing your eyes more often, it’s a sign your eyes are strained. “A lot of Millennials are popping Ibuprofen for headaches associated with eye strain and neck ache from prolonged computer jobs,” says Dr. Sonpal, who believes this action can lead to stomach issues. So find an optometrist and go, STAT!
3. IBS and Digestive Screenings You’re the generation who grew up on processed foods, which is why so many of you have intolerances to gluten and dairy products. A study in the Journal of the National Cancer Institute found that from the mid-80s to 2013, the incidence of colon cancer has been rising fastest for people between the ages of 20 and 29. That’s an increase of 2.4 per cent per year. “The issue here is that we have Millennials self-treating stomach issues that can be the start of something serious,” explains Dr. Sonpal. “If you’re experiencing chronic stomach pain, see a doctor. Gut health is incredibly important for overall wellbeing.” figureskaterfitnessmag.com
4. Mental Health Screening Not to stress you out, but Millennials are one stressedout generation. According to Psychology Today, suicide rates among young adults have tripled since the ’50s with Millennials reporting a sense of “faking it until they make it.” The problem is you may feel disconnected from yourself or you may not know what you want to be when you grow up and you may feel guilty for focussing so much attention on skating when you’re not winning every competition. This makes it easy to feel as if you’re not enough, particularly when everyone you know is posting their perfect life in tiny boxes on Instagram. The good news is, you’re also willing to talk about your feelings. And you’re the first generation who doesn’t see any stigma about seeing a therapist or a mentor coach, so there’s that.
5. Annual Exam and Immunizations This time of year, everyone is talking about the flu shot and for good reason. You work out hard, you’re in public places all the time, you share gym equipment, locker rooms and even your water bottle with others. Another important vaccine to consider is for HPV, as its expanded coverage can help to prevent certain types of cancer. Other vaccines may also be recommended depending on your health history. “So get them out of the way right away,” says Dr. Sanpol. Because let’s face it, you’ll only truly know how healthy you are by having a yearly physical. 11
FIGURE SKATER FITNESS
FALL 2019
Competitive ADVANTAGE How to gain and maintain an assertive edge all season long by Tim Silvester
C
ompetition can be tough and any advantage or opportunity that will enable you to gain an edge must be taken as long as it is not detrimental to you or the sport. That said, be careful to not cut corners or skimp on the basic practices, like strength and power training that will help you survive the season, reduce the risk of injury and keep your performances at their peak, competition after competition. For most skaters, a season is approximately six months worth of competition. During this time the focus tends to be on program preparation complete with runthroughs, spins, jumps, step sequences and skating skills. There is usually a season finale too, perhaps in the form of a national championship or club show that is always high on the agenda. Unfortunately, less emphasis is put on strength and power training, while prehab exercises and specific conditioning can often take a back seat too. This can lead to a reduction in all of the basic physical requirements for the sport when they are needed the most. While starting a new training routine mid season that you haven’t previously done during the off season is not advised, adding a few of the basic physical exercises into your schedule however is. Keep it simple and it will be more effective and easier to add into your day.
Warm Up As you know, a thorough warm up is essential prior to any workout. It ensures you get the most from the workout, while reducing any risk of injury. Cycling, running, stretching and even swimming for 20 to 30 minutes, can all work effectively to get your heart rate up and your muscles warm.
Cardio You should already be doing double program run throughs (skating your routine twice through nonstop) and multiple program sections with minimal rest. Hockey runs or ice sprints may also be part of 12
FITNESS INSIDER
this training time as part of your cardio maintenance. This will look after your basic conditioning on the ice and increase your endurance. Short, sharp and specific high-intensity cardio conditioning specific for your on-ice competition program, such as skipping, running stairs or cycling, should also be integrated during cardio time and/or following an interval workout. This type of workout is great for improving your basic and high level stamina.
Strength & Conditioning During the competitive season your off-ice training should be about maximum returns for minimal time spent. That means your strength and conditioning sessions should be short, sharp and intense to minimize fatigue and maximize your training impact potential. For example, your strength training should be limited to three to five reps per exercise and facilitated with a heavy weight load to elicit an effective training stimulus. Exercises may include squats, lunges, etc.
Power Power work follows the strength and conditioning format and uses exercises such as box jumps or weighted squat jumps. Olympic lifts, which are known to generate the highest power outputs are technical lifts so only attempt these with the support of a qualified strength and conditioning coach. As a general rule, choose three to four key exercises to be completed during any workout and then vary them from session to session. Aim to complete two to three off-ice strength and conditioning sessions per week in-season when possible. figureskaterfitnessmag.com
Post Training It’s really important to stretch and use a foam roller for at least 10 to 15 minutes each day. This will ensure a better and quicker recovery from your training and competition, reduce the risk of injury and maintain your overall flexibility.
Body Fuelling And don’t forget to eat well and drink lots of water. Being just 10 per cent below optimal hydration can lead to a 30 per cent loss in performance. Plus, it can take up to three days to rehydrate your brain once dehydrated, so take care to not guzzle loads of water on the morning of competition. Good hydration means constantly sipping water throughout the day, every day.
A WEEKLY STRENGTH AND CONDITIONING PLAN 1
arbell or Kettlebell Squats; Barbell Romanian Deadlifts B or Kettlebell Swings; Barbell or Kettlebell Split Squats;
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urpees, Pike Sit Ups, Lunge Jumps, Mountain Climbers, B Rocket Jumps - all as circuit i.e. 10 to 20 reps of each 3 to 5 times through;
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spin class or interval training on a bike, stepper or A rower - 2 to 4 rounds of either 20 seconds work and 10 seconds rest or 40 seconds work and 20 seconds rest with 1 to 2 minutes rest between efforts. 13
Increase Your Vertical Jumps
In-Season training is all about maintaining your fitness level for competitions. Here you can practice some sport specific exercises to help improve your sit spins on the ice. figureskaterfitnessmag.com
Camila Lomas, 10, Mexico
Emilia Huang, 9, Canada
Valentina Lomas, 12, Mexico
I have been practicing roller figure skating since I was four years old and I am in the mini infantile category. I have participated in international competitions in Florida and Columbia. My goal is to participate in the Pan American Championships, this year. I enjoy roller figure skating a lot; it challenges me to be better every day.
I’m a figure skater in Star 6. My goal is to be more stable and consistent in my double and combination jumps and Biellmann spin. I’ve been doing the Flexafit program for six months and I’m more confident with my jumps on the ice. I’m willing to try new moves outside of my comfort zone too, because I’m no longer scared I’ll get an injury.
I’ve been roller figure skating since I was four. Now, I’m in the spoir category and I’ve competed in Florida, Brazil and Columbia. I want to compete at the Pan American Championships. Rollerskating is my passion, so I’ve taken several courses around the world, meeting great coaches and skaters. For me, the relationship with your coaches takes you to another level.
FIGURE SKATER FITNESS
FALL 2019
INCREASE YOUR VERTICAL JUMPS Increase your vertical jump with these Flexafit exercises. Not only will you work on explosiveness to increase quickness, but also focus on the muscle groups to allow you a strong pop up into the air.
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Reverse Squat + Explosive hop Starting on one foot, bring the free leg knee down to the heel. From this position pop up straightening both knees and return to balanced position. Repeat 10 times on each leg for a total of 2-3 sets. 16
FITNESS INSIDER WORKOUTS
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Hurdle jump single leg Starting on one foot, jump over the hurdle to a balanced position. Jump half a turn and repeat in the other direction. Repeat 10-12 times on each leg for a total of 2-3 sets.
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FIGURE SKATER FITNESS
FALL 2019
Calf raises on balance ball Starting on one foot, stand on a balance ball with the heel towards the ground. Press into the ball of the foot to lift the heel as high as you can. Repeat 15 reps for 2-3 sets.
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FITNESS INSIDER WORKOUTS
Depth jump + explosive hop off box 1
Starting on a box, point one foot out to jump off the box. Once both feet touch the ground, jump up in the air as high as you can, as fast as you can. Repeat 8-10 reps for 2-3 sets.
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FIGURE SKATER FITNESS
FALL 2019
SIT SPINS In-Season training is all about maintaining your fitness level for competitions. Here you can practice some sport specific exercises to help improve your sit spins on the ice.
Flying Sit Starting on one foot with the free leg extended behind. Jump into a tuck position and land with balance first before going down into sit position. Repeat 5-10 times on each leg for 2-3 sets.
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FIGURE SKATER FITNESS
FALL 2019
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Side Sit Position Starting on one foot, place the free leg out to the side. Slowly squat back with the free leg bent out to the side. Repeat 10-12 reps on each leg for 2-3 sets.
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FITNESS INSIDER WORKOUTS
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FIGURE SKATER FITNESS
FALL 2019
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Reverse Sit Starting on one foot, place the free leg behind the standing foot’s heel. Slowly squat back to 90 degrees and return back to standing. Repeat 10-12 reps one each leg for 2-3 sets.
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FITNESS INSIDER WORKOUTS
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Pike to Reverse Starting on one foot, with the free leg extended in front. Slowly go down into a pike position and come back up. Repeat 5-10 times on each leg for a total of 2-3 sets.
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_____________
Available for sale online flexafit.com
10% off with coupon code PLAN10 POWERED BY
_____________
Photography by David Merson
INJURY
PREVENTION
From boot and blade maintenance and rink awareness to fitting your feet for orthotics, we’ve got everything you need to stay healthy, in tip-top shape, comfortable, balanced and injury free this season. figureskaterfitnessmag.com
FIGURE SKATER FITNESS
FALL 2019
Risk Management I
When the stakes are competition high, so are the risks and you need to be prepared by David Merson, PT, DPT, ATC
t’s time to make your hard work count by pushing your body and staying consistent with your training—all to maximize your competitive capacity. And yet, you need to be able to do it all without the risk of injury. Here’s what you need to know.
1. Check your blades and your lower legs Checking your skates and your lower legs often is important to reduce accident and the risk of injury to your lower legs. Use the following tips to check your skates and lower legs to improve and maintain skate health. 28
• Do you maintain a skate-sharpening schedule? If you do, you are in great shape. If not, start now. Create a skate health calendar for your boots, blades and sharpening, so that you know how and when to maintain them. • Are there any abnormal wear patterns on your blades? Noticing uneven wear patterns could be a sign that you will need to sharpen your blades on a more consistent basis or it may be time for new blades. • Check the blades for bending and any abnormalities. If there are signs of bending or curving, it’s time for new blades.
INJURY PREVENTION
• Are your boots creasing or bending in spots they shouldn’t be? This is a sign that your skate boots are breaking down. • Do your feet and ankles feel sore frequently? This can be a sign that your skate is no longer supporting your foot and ankle the best it possibly can and you may benefit from wearing orthotics. [Turn to page 30 for more information.]
YOUR CHECK LIST FOR SKATE HEALTH Sharpening Blade Wear Patterns Blade Damage Boots Creasing or Cracking Soreness
2. Increase Your Rink Awareness
Your practice environment or your competition space, specifically the ice rinks, may have tight corners, a bumpy surface, fellow skaters and any other hazard. It’s critical you prepare for any and all challenges that you may face during training and competition. Skills that focus on quick changes of direction, agility and core stability will help you navigate these often challenging circumstances.
RINK RELATED INJURY-PREVENTION EXERCISES Use these rink related, injury prevention-based exercises to up your game. They work to simulate a skating motion and can help improve your ability to change directions suddenly.
DIRECTION • Change of direction • Resistance skater hops • Jump from your right to left foot quickly
AGILITY • Resistance band ladder agility
CORE/GENERAL STABILITY • Spiral position with partner tapping • Challenge your body by having someone try to throw you off balance while you are in a skating specific position.
RINK ENVIRONMENT CHECK LIST Numbers: How busy is my scheduled session? Can I jump safely during this session? Your Training Zone: What are boundaries am I working within? Gear: Am I dressed appropriately for a cold or warm environment? figureskaterfitnessmag.com
3. Minimize Falls During Program A great fall prevention exercise is to hold a single leg landing position and have a partner tap you off balance. The objective is to maintain your ideal landing position during this task.
LANDING POSITION WITH PARTNER TAPPING Preventing falling is what all figure skaters strive for. That said, if you do fall you will want to get up off the ice as quick as possible and continue your program. Practice your on-ice stability by holding a single leg, balance position while performing a halo motion with a resistance band. The objective is to keep your core muscles active throughout the exercise.
LOW TO HIGH PLANKS Start in a low plank position on your elbows and move into an extended arm position with your elbows. Enhancing your upper body coordination and core stability will help keep you upright on the ice and will improve your coordination and movement.
RESISTANCE BAND PUSHUPS Wrap the bands around the middle of your back and hold an end of each band in your hands. This is a great way to help improve your ability to push off the ice, should you end up lying on it.
PREVENTING FALLING reventing falls should be your #1 Priority, but when P they do happen - get up quickly and Go!!!! 29
FIGURE SKATER FITNESS
FALL 2019
SKATE FOOT FIRST
Who knew that a simple, thin orthotic slipped inside your skates’ boot and your running shoes could ground and align your feet for optimum strength and a competitive edge…we did! by Patti Larkin
L
ike all athletes, you need to keep your body strong and utilize the tools available to you to help you perform your best. One of those tools are foot orthotics. Typically associated with the elderly or with someone who is being treated for foot problems—and yes, that is a big part of what orthotics are used for—they can also be valuable assets for figure skaters.
What are Foot Orthotics and How Do they Work? Foot orthotics, or simply orthotics, are specialized foot inserts worn in 30
footwear to provide support to the foot and to re-distribute ground forces as they impact the body. They greatly assist in aligning the foot inside the skate, which can reduce or eliminate painful areas and increase boot comfort. Once your feet are properly aligned, the correct foot placement will promote proper knee and hip alignment as well. With the knees and hips positioned over the skating foot, your balance, edge quality and even your power can be improved. As a result, potential injuries due to imbalanced body mechanics may also be minimized or avoided.
Who Would Benefit? 1. SKATERS WHO PRONATE
If you have no or low arches and tend to pronate, your feet may roll inwards
INJURY PREVENTION
OR SUPINATE
in your boots and you may experience pressure or pain, especially at the navicular bone, inside ankle-bone protrusion and the pinky toe. This will make balancing on your blades more difficult and as a result can compromise both your speed and your power. And when your knees turn inwards, it forces your hip muscles to rotate in as well, causing your lower body to be out of alignment. Knee and hip problems could also arise over time due to this imbalance. So if you have this type of pain and/or flatter feet with no or minimal arches, you and your feet could benefit from orthotics with a tolerable arch support and additional wedging under the inside of your heels for extra control.
2. SKATERS WHO HYPERPRONATE…
If you have high, inflexible arches that tend to roll outwards in your skates, you may be a good candidate. Lack of contact between your own arch and the arch of your boot is a common complaint. Boot discomfort can occur on the outside of the foot and skaters often request to have their blade to moved outward on their boot to feel better balanced. Orthotics that offer an increased arch support to fill the space between the boot and the foot, along with a heel cup that limits outward rotation of the heel can also work well for someone with this foot type. Even if you have a flexible, medium-arch height and have a well-balanced body alignment, you can still benefit from orthotics. Although this foot type doesn’t need any major mechanical imbalance correction, orthotics may offer additional support for the arch of your foot and your comfort within the boot. After all, you wear them every day.
Types of Orthotics and Where to Find Them Orthotics range from pre-made, off-the-shelf arch support to custom-made appliances specifically molded to your individual foot. However, there are only a few manfigureskaterfitnessmag.com
ufacturers that offer pre-made figure-skate-specific orthotics, but many figure skating retailers either stock or have access to them. They are affordable and can be adjusted to fit inside your skates. Off-the-shelf orthotics may not work for everyone, so the alternative is to have custom orthotics specifically designed for your feet by an experienced orthotic practitioner or podiatrist. The expert will then make a mold of your feet to use as the design for your orthotics. Due to this customization, they can be more expensive, but special features and adjustments can be made to ensure an optimal fit. If you’re not sure about your foot structure or if you think orthotics could benefit you, consult an orthotic fitter or a medical professional. If orthotics are in your future, it’s always a good idea to get a second pair for your running shoes for your off-ice training where high impact forces are present. Maintaining the correct body alignment, throughout the day, could also serve you well. Addressing any biomechanical imbalances with good supportive orthotics and muscle-specific exercises may be the key to improved body alignment, injury prevention and increased performance potential.
MUSCLE SPECIFIC EXERCISES Hip stabilization, core strengthening and stretching exercises are best paired with the use of foot orthotics to completely maximize your balance and strength. Since orthotics alone will not correct any hip or core deficiencies, make sure you’re assessed by a sports professional who can recommend muscle specific exercises to strengthen and stabilize your lower body alignment. 31
STAR ON IN THE SPOTLIGHT PHOTO CREDIT: Photography courtesy of TKTKTKTKTK
With not one but two consecutive U.S. Figure Skating Championship titles in 2012 and 2013, an Olympic bronze medal in 2014 and a gold medal win at the U.S. Championships in 2015 to her name, Ashley Wagner is by every definition of the word a star by Adriana Ermter
“Standing on the podium and looking out at this sea of people with the Olympic torch lit in the background, there are no words for that feeling,” says Ashley Wagner. “I remember a bunch of our parents had pushed to the front of the crowd, so we were all getting to share the moment together. I don’t know how to describe it, other than incredibly fulfilling.” As it should be, after a lifetime of training, eating, breathing, sleeping and daydreaming about figure skat32
ing. Her journey on ice began in chilly Alaska where her dad was stationed in the army. Cooped up inside, Wagner’s pent-up energy needed an outlet, fast, so her mom gave her a choice: ballet or figure skating. The five year old never hesitated and she’s been lacing up ever since, mastering each new jump, axel and spin. Now 28, the multi-medalist and former Olympian turned Stars on Ice and exhibition performer talks skating highlights, nutrition musts and about her first foray into coaching.
ON ICE It was the
moment that made all of the hard work and sacrifice worth it  says Ashley Wagner.
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FIGURE SKATER FITNESS
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“What is your favourite skating highlight? “That is a tough one to choose! I am so lucky that I was able to create so many moments in my career that I’m incredibly proud of. If I had to narrow it down, it would be the long program at the 2016 World Championships. When I skated my program, the energy in the audience was magical; it was electric. I landed my last Lutz and the audience just started screaming through to the end of my program. I couldn’t even hear my music. It was definitely one of the coolest experiences of my life and a moment I will treasure forever.”
How did it feel to medal at the 2014 Olympics? “I have a horrible memory, I always have, so when it was time for the team to go to the award ceremony I was determined to remember every second of that experience. Standing on the podium, was the moment that made all of the hard work and sacrifice worth it.”
Do you have a most joy-filled skating moment? “The ability to bring an entire arena to their feet is a really incredible feeling. I will definitely miss that part of competing.” 34
S kating is hard. You won’t always like it, but you should always love it. I got to where I am now, because I was determined and I was okay making mistakes, as long as I learned from them. Don’t expect to just be amazing at something from the start; you have to work at it What inspired you to become a coach? “I learned so much working with my coach Rafael Arutyunyan. He completely changed the course of my career. I was always a skater who jumped based on feeling, not so much technique. He introduced a regimen early on, that added four extra years to my career and allowed for me to be competitive with the younger generation of athletes. Seeing what he did for my skating and appreciating the way he broke down technique, made me want to share that with other athletes. The way he taught me just made so much sense.”
IN THE SPOTLIGHT
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Has being a former elite skater helped you as a coach? “It made me appreciate the process. I understand the frustration that younger athletes feel because I was just experiencing all of those emotions. It allows for me to get on their level a bit because I really can relate.”
How do you prevent injury in your athletes? “I am still very new at coaching, so I haven’t had to really see an athlete through any injuries, yet. I try to listen to my students and check in at the start of every lesson by asking how they are feeling, just to get a sense of their headspace and any thing that might be bothering them.”
Do you recommend they follow a nutrition plan? “I advise them to be smart and to not eat cookies and pizza every day. If you want to be an elite athlete, you have to fuel your body so that it can be an efficient tool or machine that you use. That being said, in order to work and train efficiently, you have to actively fuel your body. No extreme on one side or the other will get you feeling ready to train.”
How do you help your athletes stay calm under pressure? “I feel like its best to remind them that you understand. I think one of the things that
IN THE SPOTLIGHT
My advice for any coach is to work with your kids when they get discouraged and remind them that it’s part of the process. stuck out most to me when I was working with Rafael was that he demanded all of his athletes be autonomous and independent. I appreciated him and his training, but I didn’t need him to get the job done. That was so empowering in competition. I usually ask my students what they want to work on and what they need from me and make them think a little more independently. It’s their career and they should take some ownership. I will absolutely steer lessons in a direction that I want, but I think if an athlete feels like they can’t compete without someone holding their hand through the process they will never really be able to handle the pressure.”
Do you promote life balance with your athletes? “I think for parents, it is so important to make sure that their child has a life beyond the rink. It takes the pressure off of having fun in situations that might not be age appropriate. It also allows kids to develop a life perspective beyond the realm of skating. For coaches, maintaining a supportive and communicative relationship with your athletes and their respective parents is the approach that seems to allow for the most comfortable and safest experience within the sport.”
in competition. It didn’t feel like my entire world would come crashing down if I made a mistake because I knew there were other parts that made up who I was to lean on. Balance is the safest and healthiest way to make your way through the sport!”
FIGURE SKATER put ASHLEY WAGNER to the test, asking her to describe what country coaches are most renowned for…in just one word. Spoiler alert, this was harder than she anticipated. Canada: “Packaging.” Finland: “Classic style.” France: “Entertainment and creativity.” Japan: “Skating skills.”
Why is life balance important for athletes?
Russia: “ Quads and technical abilities.”
“If an athlete only has their sport in their life, they will burn out and really start to hate the sport because it feels like they are missing out on so much because of skating. Having other aspects in my life other than skating really helped me out
USA: “There are two many different styles of coaches here to choose!”
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FIGURE SKATER FITNESS
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TRAIN THE MIND
Sometimes committing to the goals you’ve made is hard and can leave you feeling defeated when they don’t transpire the way you’d imagined them to. Well! We’ve got the fix and all it takes are five simple steps to get you making your lists and checking them off. figureskaterfitnessmag.com
FIGURE SKATER FITNESS
FALL 2019
&EVOLVE
RESOLVE
Five ways to get into a positive mindset and stay there by Adriana Ermter
E
very competitive season we resolve to do or not do something and expect that one simple decision to be the game changer we’re looking for. Maybe it’s to place in the top ten at your upcoming competition or perhaps it’s to turn your smart phone off at 10 o’clock in the evening so that you can get a solid eight hours of sleep before practice. So why is it that these goals/choices rarely work out the way we wanted them to? Believe it or not, the success of your good intentions is based on your current mindset. Here are five steps to follow to make yours stick. 40
STEP 1: ENVISION THE END RESULT YOU WANT AND THEN, REVERSE ENGINEER IT According to Dr. Sanam Hafeez, a neuropsychologist in New York, the neural pathways in the brain can be changed through a combination of visualization and aligned action. She encourages athletes to identify what they want and then journal about it, a.k.a: writing it all down in a notebook. “Ask yourself, how would my life
TRAIN THE MIND
improve?” says Dr. Hafeez. “Then ask and answer, what would the benefits be? Cut pictures out of magazines of what you want and glue them into your journal, post them to a wall or even on the refrigerator. Next, get very clear on what you think you will feel like once you see the results you’re seeking.”
STEP 2: GET CLEAR ON YOUR TRIGGERS When you’re setting yourself up for success, it’s important to recognize and understand what may get you off track. You may be comparing yourself to another skater, eating too many salty or sugary snacks that don’t fuel your body properly or letting your FOMO drive you to stay up all night checking Instagram when you really should be counting sheep. “Success comes with planning,” says Dr. Hafeez. “If you want to eat healthy then begin with clearing out your fridge and cupboards of junk food. That in itself is an action that will tell your brain that you are serious. Get recipes and write out a grocery-shopping list and share it with your family. Writing plans, micro goals and ideas that serve the greater accomplishment you’re reaching for creates ‘buy in’ from your brain,” says Dr. Hafeez. Tip: Figure Skater Fitness has five yummy chicken recipes just for you on page 42. For athletes constantly comparing their advancements against another’s, think about why you’re so focused on someone else and not yourself. If you catch yourself thinking about how another athlete performs his or her triple axel, remind yourself of the big or small achievements you’ve made on yours. But be careful to not dwell on the past. “The brain doesn’t respond well to negativity. It sends brain chemicals that signal displeasure which is what makes resolutions lose their stickiness,” says Dr. Hafeez, who suggests shifting to a positive or curious mindset instead. Asking yourself, what can I do to enhance my own skating in a way that feels real and true to your skill figureskaterfitnessmag.com
level “will invite in inspired thoughts and creative ideas,” explains Dr. Hafeez.
STEP 3 PACE YOURSELF Remember the fable about the tortoise and the hare competing in a race? Slow and steady won the day. “The reason why some of our goals don’t stick is because we set the bar way too high and expect achievement way too fast,” says Dr. Hafeez. “Think of every week as a win. Break your goal down into weekly chunks to train your brain to value quick accomplishments.” So instead of trying to perfect your competition program in one practice, break it down into small sections and celebrate the small daily milestones.
STEP 4: TRICK YOUR BRAIN BY MAKING IT FUN
“Our language and self-talk is everything and determines if our resolution to fulfill a goal will fade or will become something we’re still doing next month,” says Dr. Hafeez. When you decide to work out differently or stop focusing on how well someone else skates, you’re already “envisioning how difficult it is going to be, so you begin dreading your goal before you even get started,” advises Dr. Hafeez. “However, shifting the brain to doing something fun that is in line with your goal gets you more committed.” Try creating a playlist of great music to work out to. Look up recipes in back issues of Figure Skater Fitness or make a list of all of the skating skills you want to achieve and then put a fun sticker next to each one as you master it. When you do the advance preparation that is more fun and take small steps towards building the new lifestyle to support your resolution, you’re setting yourself up for a win.
STEP 5: FUEL YOURSELF WITH A GREATER PURPOSE WORTH COMMITTING TO Let’s say that one of your goals is to save money and you’ve created a plan bring your tea, water and snack with you to every practice. Great start! Still, it’s key to have a clear purpose for the money you plan to save. Resolving to save more money is vague making it hard to remain on track. Saving more money to go to an important competition or to go towards a super sparkly costume is something tangible you can stick to. “It’s common for people to commit to doing something when they connect it to a greater purpose beyond themself or an experience they want to have,” explains Dr. Hafeez. This explains why athletes who dedicate their competition program to a relative who has passed, skate with intense emotions and capture the judges interest and marks. “Whenever we can connect our goals to a bigger purpose our minds get on board and when the mind is all in, resolutions stick,” says Dr. Hafeez. 41
Chicken x Five Stuck in a meal rut? No problem. We’ve got five yummy chicken recipes
by Ashley Leone
A
sk any high-performance athlete what their favourite protein is and nine times out of 10 they’ll say: chicken. Mild in flavour and simple to prepare, chicken is loaded with muscle-building leucine and helps boost the muscle-building capacity of your meal when you add it to your plate after a workout. Still, no matter how much we love the ease and benefits of chicken, we all get stuck in a cooking rut from time to time. So if you’re tired of the same-old lunch or dinner, here are five new and delicious ways to shake up your palette. Bon appetit! figureskaterfitnessmag.com
NUTRITION INSIDER
NUTRITION INSIDER figureskaterfitnessmag.com
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FIGURE SKATER FITNESS
FALL 2019
CHICKEN BARLEY STEW
your recipe by adding spices like paprika or hot pepper to the yogurt or keep it mild with lemon zest and parsley.
Tasty, hearty and packed with chicken and barley that replenishes both your protein and carb stores.
CHICKEN GREEN BOWL
BENEFITS: In addition to protein and carbs, barley is a high-fibre food. Fibre is vital for digestive health, to help lower blood cholesterol levels and it enables you to feel full longer. The Adequate Intake (AI) for fibre for females ranges between 26 g for 9 to 18 year-olds to 25 g for women under the age of 50. The AI for males runs between 31 g for 9 to 13 year-olds, to 38 g for those ages 14 to 50. FACT: Most Canadians only get about half the fibre they need. PREP PROCESS: Sauté onions and celery, add chicken broth, cubed chicken, barley and your choice of chopped veggies. Simmer together until chicken and vegetables are cooked.
CHICKEN FINGERS Made from scratch, they may be more time consuming than frozen versions, but they taste so much better. BENEFITS: When you make them from scratch, you know what’s going into your chicken fingers and you can modify them to your specific tastes. Plus, you can control the amount of salt that goes into the dish. PREP PROCESS: Mix Greek yogurt, egg, lemon juice, salt and spices in a bowl. Cut 2-4 chicken breasts in 2 cm (1.5 inches) strips. Combine the chicken with the yogurt mixture and marinate in the fridge from 1 hour to overnight. When ready to cook, roll the chicken tenders in breadcrumbs. Place the tenders on a lined or oiled baking sheet and bake in the oven at 350 F for 15-20 minutes, turning halfway through. Zest figureskaterfitnessmag.com 44
You could call this a chicken salad, but there’s so much more to it thanks to layers of fine noodles, lettuce, grilled chicken and veggies. Change it up depending on the vegetables you have on hand. BENEFITS: This meal checks all the boxes for an easy training-day meal: 1/2 your portion of veggies, 1/4 of your portion protein and 1/4 of your portion starches with the noodles. PREP PROCESS: Layer a bowl with cooked vermicelli noodles, soft butter or Boston bib lettuce, cooked edamame, grilled chicken and your choice of spicy salad dressing. Serve it with a topping of grated carrots, radish greens, a squeeze of lime and crushed nuts or roasted chickpeas and you’ll really nail the antioxidant count.
CHICKEN TORTILLA SOUP Toasty, warm and super easy to make, especially when you have pre-made broth (or a low salt variety) and grilled or roasted chicken leftovers. BENEFITS: More than just folklore, chicken soup is useful for relieving cold symptoms like a cough, sore throat and a runny nose thanks to ingredients like parsnips, onions, carrots, celery and mushrooms. PREP PROCESS: Sauté parsley, olive oil, chopped onions and garlic in a pan; add broth and warm over a medium-high stove with chopped carrots. When carrots are partly cooked, add tortellini noodles, shredded leftover chicken and a cup of cutup spinach. Serve with some crusty bread and voila! 44
NUTRITION INSIDER
MASON JAR CHICKEN BURRITO BOWL This is a fun one that requires some adult supervision with chopping, but can be made ahead of time and is super portable. BENEFITS: Using a clear jar encourages you to add lots of vibrant colours, including bright vegetables, earthy grains, dark beans and white chicken for a complete meal. RECIPE Prep Time: 15 minutes Cook Time: 10-20 minutes Total Time: about 30 minutes Makes: 4 servings INGREDIENTS 1 cup low fat sour cream 1 cup salsa 2 cups brown rice 2 cups canned kidney beans, drained and rinsed 1-2 teaspoons lime juice 3 chicken breasts, boneless 2 cups lettuce, chopped ½ cup cooked corn 1 cup tomatoes, chopped 2 Tbsp. Olive oil Salt and pepper, to taste 1 avocado, sliced fresh on serving, for garnish 4-8 whole-wheat tortilla shells 4, 16 oz. Mason jars INSTRUCTIONS 1 Brush chicken breasts with olive oil. 2 Grill chicken breasts on an indoor grill, or outdoor barbeque. About 5-10 minutes each side depending on thickness. Once cooked, set aside to cool. 3 While chicken is grilling cook rice according to package instructions. 4 Combine kidney beans and lime juice. Puree beans and lime juice together until smooth. 5 Chop vegetables. 6 Shred chicken. 7 Let all of the warm ingredients cool in the fridge. 8 Now you have all of the ingredients ready for assembly. 9 Assemble the mason jars with layers of food as follows: a. Salsa b. Sour Cream c. Pureed Beans d. Chicken e. Rice f. Tomatoes g. Rice h. Lettuce 10 Store in the fridge until they are ready for use. 11 To serve: shake the contents of the jar and pour onto a tortilla shell. Serve with chopped avocado and a slice of lime.
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STYLE
Hit the road, skaters. It’s competition time. And we’ve cherry picked everything you didn’t know you’d need (but we did!), from ambient night lights and the new FitBit Versa2 to positive affirmation cards, tea tree facial wipes and more all to make your every trip better than the last. figureskaterfitnessmag.com
FIGURE SKATER FITNESS
FALL 2019
12 MUST-HAVE
& MUST-PACK ESSENTIALS
It’s get up and go season! Here’s everything you’ll need to feel your best as you travel from one competition to the next by Adriana Ermter
1.
Be Happy, Mini Box Set
Get your feels on! With names like Good Morning Beautiful, Namaste Ninja and Good Karma, it’s hard not to feel empowered when you spritz one of these aromatherapy blends on your pillow and onto your clothes. Each bottle is filled with uplifting, balancing and more, natural essential oils. $58, available online at www.happyspritz.ca 48
2.
Blistex, Superfruit Soother Lip Balm
When you spend hours seesawing between the cold ice and warm dryland training, you can never have too many lip balms on hand to keep your lips healthy and protected. The Superfruit Soother contains SPF 15, vitamins C and E courtesy of cloudberry and acai berries and a hint of soothing mint. From $2.98, available at drug stores.
3.
Blue Lemonade, Blue Clay Soap
This zesty-smelling bar’s blue clay and spirulina ingredients will detoxify your day’s worth of dirt, sweat and grime. But don’t worry about having too tight skin. Sweet almond oil and coconut oil are in there too, to hydrate your skin with their rejuvenating and anti-bacterial properties. $14, available online at www.sadebaron.com.
4.
Compedium, You Got This Notebook
What if every time you wrote down your goals and the steps you need to take to achieve them and your journal validated you? It would feel pretty awesome, right? Right. Well, this hardcover notebook does the trick, giving you the stamp of approval every time you pick it up. $14.99, available at Indigo and Lost + Found
STYLE
5.
Conair, CompleteSteam Handheld Fabric Steamer
6.
FitBit Versa 2
7.
How to Travel with Kids (Without Losing Your Mind)
8.
JR Watkins Hand Creams
There’s nothing worse than skating your program or attending an awards dinner in a wrinkled outfit. This steamer is your quick fix. Not only is it easy to use with it’s high velocity steam that’s safe to use on most clothing, it’s compact size makes it travel-friendly, too. $29.99, available at Walmart
This new smartwatch boasts precision-crafted, swim-proof design and is packed with health and fitness features like, Sleep Score and smart wake. It also has an on-device microphone, enabling, yup, you guessed it, Alexa, Spotify and Fitbit PayTM. Plus it’s battery lasts five full days. From US$199.95, available online at www.fitbit.com
This Real World Tips and Practical Solutions for Traveling with Your Children book by AJ Ratani and Natasha Sandhir is perfect for skating parents travelling to competitions and on family holidays with their young skaters. Complete with firsthand ups and downs, the author’s insight is sure to be helpful. $9.99 for the Kindle edition, available online at www.amazon.ca
No-one knows better than figure skaters how dehydrating being on the ice can be, especially for your hands. This buttery, paraben-free aloe cream is your new go-to solution thanks to its natural blend of coconut and avocado oils. Plus, 3.3-ounce carry-on size makes it perfect for travel. $9.79, available at Rexal
9.
10.
11.
12.
Love Powered Little Affirmation Cards
Filling your mind with happy, positive thoughts is always a good thing. But sometimes you need a friendly reminder to help kick start your day. This packet of 23 powerful messages will inspire, brighten and calm your mood, making every moment (and your self-messaging) a great one. $39.95, available online at www.amazon.ca figureskaterfitnessmag.com
Lush Wasabi Shan Kui Shampoo and Candy Rain Conditioner
Skating can take a toll on hair and scalp, making it sweaty, oily and flat. Wash away sweat and grime with a blend of fresh lemon, sea salt and B.C-grown wasabi, then condition it into soft submission with Brazil and macadamia nut milks and Toronto and Vancouver rainwater. From $9.95 each, available at Lush.
Philips Somneo Connected
Not like other bedside lights, this ambient-oriented and portable version has been crafted to help you get to sleep. App-enabled, you can customize your sleep routine as it’s AmbiTrack sensor measure’s your bedroom’s noise and temperature levels to ensure you get your zzz’s. $219.99, available online at www.amazon.ca
Thursday Plantation Tea Tree
Super portable Face Wipes, Face Wash Foam and Face Cream make your morning and before-bed routines easy peasy. Each product is fuelled with the antibacterial power of tea tree combined with the soothing comfort of copaiba oil to deep clean, prevent acne and moisturize your face. From $13.98 each, available online at www.well.ca 49
FIGURE SKATER FITNESS
AUTUMN 2019
SKATERS CORNER
Photography by Mark Allison
RILEY
CARLEY
A Hero on Skates by Riley Allison
M
y little sister, Carley Elle Allison, was a talented firecracker of a human! She trained hard, skated with passion, never rested and always, always smiled. Whether those traits were taught through skating or fostered through this incredible sport, I can only guess. All I know is figure skating gave Carley the most invaluable tools to take with her to her battle with cancer. When we were little, our parents let us try every sport imaginable so that we would find one that we loved. An activity that would take precedence over evenings at the mall, a sport that would give us a work ethic and teach us what it was like to fail and persevere, but most importantly, something that would give us, as growing young girls confidence. We landed on figure skating. Unlike other sports, figure skating is as physically demanding and technically difficult as hockey, soccer or football, except that when we skate we do it with grace and a smile. Making figure skating look effortless is the defining difference to what makes this sport so challenging and rewarding. When Carley was diagnosed with cancer, she needed something familiar to hold onto to use and help her get through each day. She chose to smile, through every diagnosis and treatment and even, through the pain. Carley chose to treat cancer like a figure skating competition. She knew the battle ahead would be tough, but she tackled it with as much fierceness and grace as she did any program on the ice. In her mind it was just another competition, albeit the toughest one yet. 50
So she started a blog based on her unique and unusual outlook on cancer, calling it Always Smile. It went viral. Her open and honest posts about her gratitude for her mom’s support, her excitement about Prom and her love for her sisters (and smoothies!) made Carley relatable and engaged readers to understand cancer in a different way. The website went from being Carley’s weapon in her battle to an inspirational outlook on life, as she became an advocate and hero for those facing any kind of challenge. People from around the world started reaching out, sending her messages and using her positive to tackle their adversities. Thanks to her coaches, competitors and this incredible sport, this little girl grew into an inspirational and brave young woman. In Carley’s honour we have started the Carley’s Angels Foundation, an organization working to unite Traditional and Holistic Cancer Care in hospitals, while spreading Carley’s message to always smile. Last year, we piloted and officially opened a project called the “Always Smile Award,” awarded to one skater, per skating club, per year, who has demonstrated a positive attitude, grace and bravery while faced with a challenge. Today, we are aiming to work with skating clubs across Canada in hopes of introducing Carley’s Story and message to as many young skaters as possible. If you would like to get involved please email us at info@teamcarley.ca For more information on Carley’s Angels, to donate or to get involved please visit www.teamcarley.ca
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