One of our most frequently asked questions is how to best implement off-ice training. The steps you take off the ice largely impact the steps you make on the ice. Footwork, jumping, and spinning require practice and repetition, but working your muscles and positioning off the ice can improve on ice performance and overall health and fitness! Neither Claire nor Dawn are trained in exercise or fitness, but Claire’s friend Ali Hartman of Emerald Fitness is!
So now that we’re facing the potential of multiple weeks without ice in the WNY area, Ali and Claire sat down to let you get to know Ali and bring you great off-ice solutions to help you maintain your training and prevent any deconditioning.
Claire: So who is Emerald Fitness?
Ali: Emerald Fitness is me, right now. I am a Certified Personal Trainer and Fitness Nutrition Specialist, both of my certifications are through ACE (American Council on Exercise. I work in two facilities in Western New York: Spring Creek Athletic Club, and U Evolve Buffalo. I mainly specialize in strength and resistance training, however I have experience in other fitness disciplines.
Claire: Were you always part of the fitness industry?
Ali: No! I did arts and music, not really sports. I was pushed into fitness by a lot of things, mainly stress relief from my job at the time. That hour a day doing whatever I felt like doing in the gym helped a lot of areas in my life - mentally and physically. I had a routine, but I didn’t have any idea what my routine was doing or what it could have done for me until I was studying and certified.
Claire: What do you enjoy the most about being a Personal Trainer?
Ali: I enjoy giving back to other people, seeing them go through the same process I did. I love watching my clients’ progress day-to-day, and often I can see their progress before they do. As a trainer I can remember their baseline starting point and see how far they’ve come, but a lot of them are focusing on how much further they have to go. So my job is to remind them, “No, you can’t do 10 reps now, but you started at 3 and now you can do 8!”
Claire: What is something people don’t know about or expect when they work with a Personal Trainer?
Ali: They expect a Drill Sergeant. But they get a person instead. One of my first clients, I remember we were doing sets of 10 push-ups. And she stopped at 8 reps, and I told her, “okay, rest now, but you’re gonna do 2 more.” She gave me the “you don’t understand, what do you know” look. People assume that because you are a trainer you have always been fit, strong, and capable. That I don’t know how much it hurts to do 2 more when you don’t want to do them, pro tip: that still happens to everyone. But that’s my job. Certain people need a kick in the pants because those last couple reps make all the difference. And you’re not going to realize how much you’re using the exercise as stress-relief or coping mechanism until you already are.
Claire: What are some of the things your clients are using exercise to cope with?
Ali: On a day-to-day basis - stress. Depression, insecurity, self-doubt. Occasionally you will get someone with more specific goals that is looking for performance training.
Claire: How can working with a Personal Trainer help athletes such as skaters?
Ali: Athletes cope with pressure better if they have a trainer to guide them. The “you have to be the best” mentality is now up to someone else to plan. There’s somebody there to tell you what to do to get you closer to your goals. You just need to do the plan, instead of figuring out what the plan is in addition to chasing the goal.
Claire: What are some areas that skaters need to pay more attention to?
Ali: Cardio, for one. Explosive strength and power. Of course legs, and core, for balance and holding your upper body posture. Your programs are only a few minutes, but you have to be conditioned to get through the elements and not be completely exhausted after. Then the mental aspect too, having tools and the support system behind your performance is very helpful.
Claire: Is there a “right time” to implement off-ice training?
Ali: All the time! I would say the off-season, if there is such thing. When you’re in-season, you’d taper your off-ice training so you can save energy and performance for the ice. In-season training would help more with stability and mobility, and just because you’re sore from on-ice practice you’re not losing the stretch and strength that you’re gaining from those practices. Off-ice keeps the momentum going for the on-ice developments without over training and risking injury.
Claire: How does a fitness assessment and personalized written plan differ from a gym membership or D.I.Y. workout?
Ali: D.I.Y. workouts are great if you’re not looking for anything specific. If you’re doing sports-specific stuff you need sports-specific training. 9 times out of 10 with D.I.Y. stuff your form will be incorrect, which is going to put you at higher risk of injury. But anything with movement will be better than nothing. People say they’ve been doing a move or training a certain way for a while and not seeing results, and it’s more often than not it's because of a simple fix you can’t see in yourself, but a trainer can. Teaching people how training can help their performance is really a key part of what we offer, and little adjustments can make a world of difference.
If you’re missing the ice now is a great time to start your own personalized off-ice training regimen. Contact Claire at claire@skatersedgewny.com to get started with Ali and The Emerald Edge for fitness assessments and personal training plans! Keep your eye on our social media pages too for training tips and ideas!
The Skater’s Edge is Buffalo and Western New York’s one-stop figure skating store for new and used ice skates, competitive figure skates, and skate sharpening. The skate shop carries Riedell, Jackson, and Edea skates, as well as skating apparel and accessories. With technicians trained by a master sharpener of over 30 years, trust The Skater’s Edge with your next figure skate fitting, figure skate sharpening, hockey skate sharpening or hockey skate repair, as well as shaping your hockey blade radius or profiling.