September 16, 2007   Figure Skating Lesson Policies and Fees       Cancellation Policy   ·         24 hour notice is required for a single lesson cancellation.  If a lesson is not cancelled or cancelled with in the 24 hour period prior to the lesson, the full lesson fee for the day is due.     ·         Extended lesson cancellations (cancellations of more than one lesson days within a week) require a weeks notice.   If adequate notice is not given, 50% of the week’s lesson fees will be charged.     Competition Fees   Coaching fees and Hotel/Transportation fees are due before the competition.    Practice ice fees are due at the competition.     If you scratch from the competition after hotel, etc. fees are given; you are still responsible for payment of the fees.   If there are two or fewer skaters attending the competition, a loss of income fee will be added.     Payment Policy   Payments may be paid daily or weekly.      Payments may be made for several weeks at a time if the payment is made in advance.     Please try to stay current.  If you are having trouble please let me know when I can expect the payment and the amount it will be.   Service Charges   Competition Coaching Fees ·         $25 per event ·         $50 per day loss of income fee when two or fewer skaters attend the competition. ·         Amount of hotel, transportation etc. fees will change with each event. ·         Practice ice is the same as lesson fees.     Testing Fees ·         $30 per event     Music Editing and Burning ·         $25-$50 per program  (includes two copies)   Music Editing and Burning · Prices are based on program level/length (includes two copies)        -- Basic, No-Test, Pre-Preliminary  $25        -- Preliminary & Pre-Juvenile $30        -- Juvenile & Intermediate $35        -- Novice $40        -- Junior $45        -- Senior $50   Additional fees may be applied if there are more than 4 cuts. · Additional copies are available for an additional charge. · Special pricing will be offered for show programs.   All fees and policies are subject to change.   ·         Additional copies are $2.50 per CD

Nutritional Information provided by US Figure Skatings Nutritionist Before Competiting   snacks Serving Size Food  3-4 Apricots or prunes, dried  ½  Banana  1 cup Berries, fresh  ¼ cup Cranberry juice  ½ cup Fruit, canned or frozen thawed (unsweetened)  2 Figs, dried  1 medium or ½ cup Fresh Fruit (your choice)  ¾ cup Fruit Juice (unsweetened)  ½  Grapefruit  1/8  Honeydew Melon  4 teaspoons Jelly or Jam  1 cup or ¼  Melon  2 tbsp Raisins or dried cranberries  8 ounces Sports Drink (6 % Carbohydrate Solution)  Athletes with nervous stomachs may not tolerate food well before exercise or competition, yet they are still in need of energy to fuel their muscles. One solution is to make certain they consume very large amounts of carbohydrates the day before competition, followed by small snacks of carbohydrates and fluids on the day of competition. SAMPLE PRE-COMPETITION MEAL: (Calories) 2 Cups of Spaghetti (395 calories) 3/4 Cup of Meatless Spaghetti Sauce (203 calories) 2 Tbsp of Parmesan Cheese (46 calories) 3/4 Cup Tossed Salad (1 calorie) 1 Tbsp Low Fat Salad Dressing (67 calories) 2 Dinner Rolls (156 calories) 1 Cup Apple Juice (116 calories) 2 Cups Water (0 calories) Totals: 69% Carbs; 11% Protein; 20% Fat; 1,000 Cal Ideally, the athlete should consume 200 to 400 calories from carbohydrates immediately following activity, and then an additional 200-400 calories from carbohydrates within the next several hours. For those athletes who have difficulty eating foods immediately following exhaustive exercise, try high-carbohydrate liquid supplements. These have the added benefit of also providing some needed fluids. Examples of some high-carbohydrate foods: Food  Calories % Carbohydrate 1 Bagel 165 76 2 Slices Bread 135 81 1 Cup Pasta 215 81 3 Cups Popcorn 70 79 1 Baked Potato 100 88 1 Apple 80 100 1 Orange 65 100 1 Cup Vegetable Juice 55 93