Easy and Healthy On The Go Snacks

by | May 29, 2024 | Mind & Body Balance

easy and healthy on the go snacks

As adult skaters, our schedules are often quite packed with work, family responsibilities, skating, and gym workouts. Being on the run often means fueling our workouts on the go. Here are a few of my favorite easy and healthy snacks that provide the necessary fuel to sustain on-ice sessions, lessons, and program run-throughs. I chose these because they are super easy to make ahead and  easy to substitute ingredients depending on your taste and what you have in the kitchen.

What is a Healthy Snack?

A healthy snack should provide a balance of macronutrients (carbohydrates, proteins, and fats) to fuel performance, support muscle recovery, and maintain energy levels.

1. Chia Seed Pudding

Benefits: Chia seed pudding made with chia seeds, plant milk, protein powder, and a fresh fruit topping offers a balanced mix of omega-3 fatty acids, fiber, protein, and essential vitamins and minerals. This nutrient-dense snack supports heart health, digestion, and muscle repair, providing quick and sustained energy, making it ideal for overall well-being and athletic performance.

Ingredients:

  • 2 tablespoons chia seeds
  • 3/4 cup plant milk
  • 1 scoop protein powder
  • Fresh fruit toppings such as berries or bananas

Preparation: Mix chia seeds, plant milk, and protein powder. Let it sit for at least 3 hours or overnight in the fridge. Add fresh fruit toppings before eating.

2. Green Smoothie

Benefits: This smoothie, made from spinach, banana, protein powder, almond milk, and chia seeds, offers a nutritious blend of macronutrients, vitamins, and minerals essential for overall health and energy. It is quick and easy to digest, supporting muscle repair and boosting energy levels. I really like this one for those times when you haven’t been eating your greens – trust me, you truly can’t taste the spinach, and it’s an easy way to pack some more green goodness into your diet.

Ingredients:

  • 1 cup spinach
  • 1 banana
  • 1 scoop protein powder
  • 1 teaspoon chia seeds
  • 3/4 cup plant milk

Preparation: Blend all ingredients until smooth. Enjoy immediately or store in a portable container for later.

3. Stuffed Dates

Benefits: Medjool dates stuffed with peanut or almond butter and covered in dark chocolate provide a quick energy boost, healthy fats, and protein for muscle repair and satiety. This combination also offers antioxidants and essential vitamins and minerals, supporting heart health and overall well-being. Not to mention it tastes like a healthy version of a Snickers bar!

Ingredients:

  • Medjool dates
  • Peanut or almond butter
  • Dark chocolate (melted with 1/2 teaspoon of coconut oil for easy drizzling)
  • Top with sea salt (optional, but yummy)

Preparation: Cut open and remove the pits from the dates. Fill each date with a small amount of peanut or almond butter. Drizzle melted dark chocolate over the stuffed dates and let it set in the refrigerator, sprinkle on some sea salt.

Don’t Forget Hydration

Staying hydrated is super important to keep your body balanced and avoid dehydration. Make sure to drink water, coconut water, and/or munch on water-rich snacks like watermelon and cucumber.

By incorporating these healthy, on-the-go snacks into your routine, you can ensure that you’re getting the fuel needed to perform your best on the ice while maintaining overall health and well-being. (More information on athlete nutrition)

What are some of your go-to snacks?

How to Unleash Your Inner Lion on the Ice

by | May 22, 2024 | Mind & Body Balance

Unleash your Inner Lion, building confidence on the ice

Stepping onto the ice as an adult figure skater can be both exciting and intimidating. Whether you’re returning to a childhood passion or discovering the sport for the first time, building confidence on the ice is crucial for both your enjoyment and progress. Here are some helpful tips for unleashing that inner lion on the ice!

  1. Set Realistic Goals
    Begin by setting achievable goals that match your current skill level. This could be as simple as mastering a basic spin, improving your edges, or learning a new jump. Celebrate small victories along the way to keep yourself motivated. Remember, progress is progress, no matter how small.
  2. Invest in Proper Equipment & Care
    Having the right gear can make a significant difference in your performance and confidence. Properly fitted skates help you feel more secure and in control on the ice. Be sure to stay on top of maintenance such as blade sharpening and refreshing those laces. More on that here.
  3. Find a Professional You Trust
    Working with a coach you trust can make a world of difference. A coach who constantly helps you develop proper technique is essential for building confidence and preventing injuries. They will often break down elements into smaller parts to focus on the technical aspects and achieve small steps of progress. Don’t be afraid to ask for their advice on off-ice training or dance classes to further expand your skills.
  4. Be Consistent
    Consistency is key to building confidence. Schedule regular practice sessions and stick to them. The more time you spend on the ice, the more comfortable and confident you will become. Try to balance practice time between working on new skills and reinforcing those you have already learned. It’s often very tempting to work on the elements we’re good at, but push yourself out of that comfort zone.
  5. Visualize Success
    Mental preparation is as important as physical practice. Spend time visualizing yourself performing skills successfully. Positive visualization can help reduce anxiety and boost your confidence. Imagine the feeling of gliding smoothly, landing a jump, or mentally walking through your full program.
  6. Embrace the Falls
    Falling is a natural part of learning to skate. Instead of fearing falls, learn to embrace them as opportunities to learn and improve. Practice safe falling techniques to minimize the risk of injury and view each fall as a stepping stone toward progress.
  7. Build a Supportive Community
    Surround yourself with supportive friends, family, and fellow skaters. Join a local skating club or online community where you can share experiences, seek advice, and celebrate achievements. Having a strong support system can boost your confidence and make your skating journey more enjoyable. The adult skating community is especially good at this; look for clubs or seminars with programs designed for adults.
  8. Focus on Technique
    Confidence comes from knowing that you have a solid foundation. Focus on developing proper technique rather than rushing to learn advanced skills. Good technique will not only improve your performance but also help you feel more in control on the ice and ultimately allow you to continue moving forward without having to relearn a skill that was rushed through.
  9. Stay Positive and Patient
    Confidence doesn’t build overnight. Stay positive and patient with yourself as you progress. Avoid comparing yourself to others and focus on your own journey. Remember that every skater progresses at their own pace, and setbacks are a normal part of the learning process. Be thoughtful about social media; remember, no one is posting their failures.
  10. Take Care of Your Body
    Physical fitness off the ice plays a significant role in your performance and confidence on the ice. Incorporate strength training, flexibility exercises, and cardiovascular workouts into your routine to build overall fitness and reduce the risk of injuries. Don’t forget to build in recovery time. As challenging as it is to carve out time to skate, allowing an extra ten minutes at the beginning of a session for a proper warm-up could make a big difference in how that session goes.

Remember, confidence comes from within, and with dedication and perseverance, you can achieve great things in your figure skating journey.  What are some thing you do to help with confidence on the ice?

Salvaging a Terrible, Horrible, No Good, Very Bad, Practice Session

by | May 15, 2024 | Mind & Body Balance

Salvaging a Terrible, Horrible, No Good, Very Bad Practice Session

We’ve all been there – ready to work hard, only to have a terrible, horrible, no good, very bad practice session. As adults, we understand that progress is not always linear; we’ll have good days and bad days. Still, standing on the ice during one of these sessions can make you wonder if you simply forgot how to skate overnight.

In my experience, there can be many reasons for this. Perhaps you feel pressure to perform well at an upcoming competition or test session. Maybe a spin or jump you’ve been working on is suddenly inconsistent, or the freestyle session is particularly crowded. Whatever the reason, things start to unravel quickly. Now what?

Here are a few approaches to salvage a session:

  1. Recognize and Admit: Acknowledge that things are beginning to unravel so that you can change your approach.
  2. Identify the Problem: Determine what the specific issue is. Are you struggling with a particular jump today? Is the program run-through not coming together?
  3. Break It Down: If you’re having trouble with a specific element, break it down into smaller components. For example, focus on the technique of each part of the jump or run-through. Sometimes, reminding yourself of the technical details can help correct errors.
  4. Address Mental Blocks: Occasionally, even breaking things down doesn’t work. Remind yourself that you’ve completed these elements successfully before, so it’s likely a mental block.
  5. Shift Focus: If one aspect isn’t working, try working on something else, like spins or footwork, to clear your head and maintain a productive practice session.
  6. Try Something Different: On particularly challenging days, consider working on school figures or basic edges. The repetitive nature of these exercises can help release tension and refocus your mind on alignment and blade control.
  7. Take a Break: If nothing seems to be working, it may be best to end the session early or take a day off. Stepping away can prevent frustration from escalating and potentially causing more harm than good.
  8. Be Kind to Yourself: After leaving the ice and clearing your mind, reflect on the session with kindness. Remember that mistakes happen, but they don’t define your abilities. Use this time to identify areas for improvement without dwelling on negativity.

Remember, a bad practice session doesn’t define your progress as a skater. By approaching challenges with patience and resilience, you’ll emerge stronger and more confident in your abilities.

How do you cope with a really tough practice session?

How to Unlock Peak Performance and Understand Recovery

by | May 13, 2024 | Mind & Body Balance

Understanding recovery

As athletes, we often push our bodies to the limit, striving for peak performance in our chosen sports. But what many of us fail to realize is that true gains are made not during the workout itself, but in the critical period of recovery that follows. I recently had the opportunity to talk with Nick Kotwica, a certified personal trainer, precision nutrition level 2 coach, and performance specialist, to learn about his take on the topic of recovery. “Recovery is not merely about resting on the sidelines; it’s a deliberate process aimed at restoring our bodies to a state of optimal function, ready to tackle the next challenge head-on.”

What is Recovery?

Let’s break it down. Every time we engage in strenuous exercise, whether it’s running, weightlifting, or even a demanding session on the ice, we subject our muscles to micro-damage. This damage is necessary to stimulate growth and adaptation, but it also leaves us in a weakened state. Recovery, then, becomes essential to repair this damage and return our bodies to baseline.

During a workout, we trigger stressors that force our bodies to adapt. Recovery is the process of transitioning from a state of stress and inflammation to one of repair and growth. This involves muscle repair, replenishing depleted energy stores, and reducing inflammation. Essentially, recovery is the bridge between the breakdown of exercise and the rebuilding of stronger, more resilient muscles.

The Concept of Supercompensation

One fascinating aspect of recovery is the concept of supercompensation. When we work out, we create a deficit in our bodies, leading to fatigue and inflammation. However, during the recovery phase, our bodies adapt and compensate for this stress by rebuilding stronger than before. This cycle of stress, recovery, and adaptation is what drives progress in athletic performance.

But there’s a delicate balance to strike. Pushing too hard without adequate recovery can lead to non-functional overreaching, where the demands are greater than our bodies can recover from. This steers to a state of under-recovery that can take weeks to recuperate from. Most people will never reach a state of true overtraining.

Strategies for Effective Recovery

So how do we optimize our recovery to support our athletic endeavors? It starts with understanding the signs of under-recovery and taking proactive steps to address them. Recovery strategies can include:

  • Active Recovery: Engaging in low-impact activities like walking or gentle stretching to promote blood flow and flush out metabolic waste.
  • Nutrition: Consuming adequate protein and carbohydrates to support muscle repair and replenish energy stores.
  • Hydration: Replacing lost fluids and electrolytes to maintain optimal hydration levels.
  • Sleep: Prioritizing quality sleep to facilitate physical and mental recovery.
  • Mindfulness: Incorporating relaxation techniques like deep breathing or meditation to reduce stress and promote recovery.

Additionally, tools like foam rollers, massage therapy, compression boots, hypervolt, and red light therapy can complement these strategies by aiding in muscle relaxation, reducing inflammation, and promoting recovery at the cellular level.

The Importance of Individualization

It’s crucial to recognize that recovery is not one-size-fits-all. Factors like the intensity and duration of workouts, individual physiology, and environmental conditions all play a role in determining the optimal recovery approach for each athlete. Experimentation and self-awareness are key to finding what works best for you.

In conclusion, recovery is not an afterthought but an essential component of athletic performance. By prioritizing effective recovery strategies, athletes can accelerate their progress, reduce the risk of injury, and unlock their full potential in their respective sports. So, the next time you lace up and step onto the ice, remember: true gains are made in the moments of rest and recovery that follow.

Strawberry Matcha Latte – It’s Like Spring in a Glass

by | May 1, 2024 | Mind & Body Balance

Strawberry Matcha Latte

Spring is a time of renewal and transformation, a beautiful reminder of the ever-present cycle of change in our lives. As the competition season gradually comes to a close and skating shows take center stage, we find ourselves immersed in the vibrant energy of this season. Amidst the budding flowers and blossoming trees, it’s essential to pause and reflect on our own growth as skaters. Just as nature undergoes a remarkable transformation during springtime, so do we experience growth, progress, and achievement in our skating journey. Spring serves as a poignant reminder to appreciate how far we’ve come, to celebrate our accomplishments, and to embrace the opportunities for growth that lie ahead. It’s a time to acknowledge the beauty of change and to find inspiration in the ever-evolving nature of our skating endeavors.

With that, I raise a glass to growth, gratitude, and the new competitive season just around the corner. This glass however is not filled with sparkling wine but rather a Strawberry Matcha Latte because let’s face it… it’s on brand for the blog!

Strawberry Matcha Latte

Ingredients: 1 cup of your favorite plant-based milk (or regular milk if you prefer) 2-3 strawberries 2 Tbsp of half and half 1/2 tsp matcha powder

Instructions: Whisk Matcha powder into hot (not boiling) water. Add ice to a glass. Add the plant milk. Slowly pour in the Matcha mixture. In a small blender, add strawberries and half and half and blend until thoroughly mixed and frothy. Pour pink strawberry mixture on the top of the glass. Give it a quick stir to combine the milk, matcha, and strawberry layers and garnish with an extra berry.

Enjoy!  And tag me on Instagram @lattesandlutzes if you make this!