The Empowered Performance for Curlers Podcast

In today's episode I walk you through my thought process around what it means to be a great 5th player on a successful curling team. I give you my experience as well as a long list of questions to help you and your team decide if carrying a 5th will work for you, and how exactly do you want that role to look.   This is likely my last episode before mat leave -if you're new to the podcast make sure to scroll through past episodes and sign up for the 4-month curling tips & tricks newsletter sequence to continue to access Empowered Performance info.   Love this episode, check these out: Episode 27: Communication is about collaboration Episode 34: 4 exercises to become a better brusher Episode 82: Curling for beginners and improvers   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

Today's episode dives into the intricacies of sweeping that not a lot of people pay attention to. When discussing who is the best sweeper the argument often centres around effectiveness and power, however top sweepers are not just great because of their physical skill. The best sweepers also know how to manage their energy throughout a game, understand the different paths in the ice and are great at communicating amongst the team. This is where the acronym SMART sweeping comes into play. I go through each element in this episode and provide examples and ways you can practice or at least learn about adding these into your tool belt.   I dive into how to master each element of SMART sweeping alongside becoming a more effective, powerful and efficient brusher in The Better Brushing Practice Plan which is available now. See show notes for details.   This is likely my last episode before mat leave -if you're new to the podcast make sure to scroll through past episodes and sign up for the 4-month curling tips & tricks newsletter sequence to continue to access Empowered Performance info.   Love this episode, check these out: Episode 80: Sofia Mabergs on team dynamics, sweeping and training for curling Episode 41: Sweep to the button Episode 79: Lean Curling on evidence based practice standards and crazy sweep tests   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

Today's episode I have Nina Walker back on the podcast talk about how to safely navigate the world of nutrition supplements; whether you are an elite athlete who might be drug tested in the future, or just a concerned athlete hoping to learn how to make smart choices around what to put in your body.   Nina let's us know what her top 2 supplements are as a Performance Nutritionist, and goes through the pro's and con's of some common supplements such as caffeine, protein, and creatine.   Make sure to check out her new IG page: @rock_nutrition_for curling specific sport nutrition advice.   Love this episode, check these out: Episode 76: Nina Walker Nutrition on eating for physical and mental performance Episode 06: Basic nutrition for curlers Episode 24: PEACE & LOVE not RICE   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

Today's episode I get to chat with Chantal Duhaime from Airways Myo. Chantal gives us insight into what myofunctional therapy is and how it can help you and your family improve your quality of life and the bonus benefits of enhancing performance.   Love this episode? Check these out: Episode 03: Shut your mouth -the key to better breathing Episode 32: 5 ways to improve your cardio nobody told you about Episode 48: Sassy hips & energy leaks   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

In today's episode I interview the author of Curling for Beginners and Improvers. John Robertson gives us insight into what inspired him to write this book, and how he hopes it will help curlers of various abilities take their game to the next level. You can purchase his book in various forms at https://www.curlingbeginners.ca    Some episodes that will pair well with this conversation: Episode 66: Considerations for first-year curlers, for athletes Episode 68: Considerations for first-year curlers, for coaches Episode 69: Considerations for first-year curlers, for teammates   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance

Today's episode outlines the pros and cons and ways to maximize your time during a solo curling practice. I give you a list of devices to help you reach your goal as well as an outline of how I organize my own personal practices.   Love this episode, check these out: Episode 18: Letting your knees go past your toes Episode 23: Teach, test and repeat with Terri Weeks Episodes 40, 41 & 41: 3 Brushing intervals for you & your team   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

In today's episode I am joined by Sofia Mabergs who shares snippets from her journey to the top of women's curling with Team Hasselborg.   We touch on the importance of each athlete playing to their strengths, setting goals and enjoying your time on the ice.   Fia shares her learnings around practice, sweeping and training specifically to improve curling performance.   Love this episode, check these out: Episode 18: Let your knees go past your toes Episode 55: Should you ‘toe out' for more balance? Episode 74: Elements of a curling specific offseason   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

Today's episode features English researcher and curler Jotham Sugden. We talk about his mission with his website www.leancurling.com centring around curling research and sweep science.   We answer a couple questions such as: How can an athlete and a coach determine what information is good? How to combine experience and research with the human athlete in front you? What matters more, experience, education or research?   We also touch a bit on sweeping science, sweep testing and gripper vs slide sweeping    Some other great episodes to check out: Episode 48: Sassy hips and energy leaks Episode 65: 5 reasons you aren't a better brusher Episode 55: Should I 'toe out' while curling?   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

In this episode I answer questions such as: Best workout for improving stability and power for peel weight Should I pull back in the curling delivery? What workouts should I do if I have a knee injury?   This months case study gives tips for if your inner thigh or outer hip is influencing your ability to get into a comfortable and accurate delivery position   If you've got a question or case study example you can fill this out HERE. Watch HERE   Some other great episodes to check out: Episode 05: It's all in the hips Episode 48: Sassy hips and energy leaks Episode 55: 'toe out'?   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

In today's episode I am joined once again by Mental Performance Consultant Emily Riley. She walks us through the fundamentals of mental performance training, so that you have the basic skills to work on finding your best as a person, performer, teammate and a team. Emily has found many people know what they struggle with, but don't know how to go about increasing their confidence, managing their emotions and being a great communicator. This summer she has a 4-month off ice mental performance program that walks you through each of the fundamentals. She gives us the coles notes version of what you will focus on in each month and some basic leading questions for you to get started   If you enjoyed this episode, you might also like these:  Episode 27: Communication is about connection and collaboration with Alena Luciani Episode 52: Working on your mental game with Emily Riley Episode 58: Laziness is a habit, but rest is a priority Emily Riley   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

In today's episode I am joined by Nina Walker, a performance nutritionist who oversees the nutrition support for British Curling. The bulk of this episode outlines the key elements of a well-fueled curler, and introduces you to the concept of a Performance Plate. Nina recommends focusing on your nutrition year-round; using  the off ice season to practise timing of meals around training, practices and games.   If you enjoyed this episode, you might also like these: Episode 06: Basic nutrition for curlers Episode 07: Mark Nichols on all things training, nutrition & curling camps Episode 49: Limbo time and types of rest   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast   Apple description (500 words)   To stay as up-to-date as possible, join the Empowered Performance newsletter & follow on Instagram at @empoweredperformance Show notes & resources found here: www.empoweredperformance.ca/podcast  

In this episode I answer questions such as: What are the best off ice exercises for sweeping training? What are some important tips for skips in the off ice season? How do I set goals for next year when I don't have any big events? Does using a stabilizer make it harder for me to switch to a broom? And more.   This months case study outlines helps a curler who struggles with hitting the broom; they always slide to the right of the target.ow   You can watch this episode on Youtube HERE. If you've got a question or case study example you can fill this out HERE.   Some other great episodes to check out: Episode 48: Sassy hips and energy leaks Episodes 40, 41 and 42: Free brushing intervals for you and your team Episode 28: Using performance gap analysis for dictating offseason training   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

In this episode I provide a framework with which to put together your own offseason training program. I help you plan and organize what, when and why you will workout.   Some other great episodes to check out: Episode 04: Avoid these 8 mistakes I made training to become a fitter curler Episode 09: Reverse engineering your goals Episode 28: Using performance gap analysis to dictate offseason training for curling I list 6 more in the show notes   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

How to breath well, move well, manage your nervous system, train hard, recover harder and maximize your efforts in the gym. In this episode I preview 6 movement concepts that I believe every aspiring high performing human/athlete need to master. Carry these concepts into your on ice training to improve performance and make technique adjustments easier.   Catch the free follow up webinar on March 27, 2024, or find the recording in the shownotes. The podcast and webinar set you up to success with the Offseason Fundamentals Workout Program available as of March 27. Check out the shownotes for details Some other great episodes to check out: Episode 03: Shut your mouth -the key to better breathing Episode 48: Sassy hips and energy leaks with Alison Marie, Phd Episode 57: How to use your RHR to manage performance and your nervous system regulation   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

In this episode I answer questions around topics such as: Returning to sport after injury, How to run an end of season debrief, How to find more control in your takeout weights,  & more   This month's case study is a submission video from someone who wanted help with applying more pressure during bigger brush strokes. I walk you through what they are doing really well, and what technique changes they could try in their next practice to be more effective and efficient.   If you've got a question or case study example you can fill this out HERE.   Some other great episodes to check out: Episode 10: Terri Weeks on curling injuries are common but not normal Episode 47: 3 keys to motivation and building confidence with Emily Riley Episode 28: Using performance gap analysis to dictate offseason training   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   Check this episode out on Youtube   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

In this episode I answer questions such as: How to manage setbacks after an injury,  Who is the best sweeper, What happens during those between end meetings, & more   This months case study outlines how I would help someone who struggles to find balance in the delivery, and who feels pain in their knee when they turn their slider foot ‘out'.   If you've got a question or case study example you can fill this out HERE.   Some other great episodes to check out: Episode 19: Giving yourself grace with Lori Olson  Episode 47: 3 keys to motivation & building confidence with Emily Riley  Episode 55: Should you toe out during the curling delivery?   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

Save this for the next time you're sick, lacking motivation, or need some help finding your way back to regular training. In this episode I go through a hierarchy of low level movements and build up to your regular training routine and intensity.    If you've got a question or case study example you can fill this out HERE.   Some other great episodes to check out: Episode 03: Shut your mouth -the key to better breathing Episode 57: How to use your RHR to manage performance Episode 11: Return to Curling Part 2: The bare minimums   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

If you have ever played on a curling team with a new curler, this episode is for you: Tips and tricks to help you support and encourage new curlers as they learn and grow. Give them tips as a skip or a sweeper while avoiding overwhelm, and help them find a win after every shot. This is a 3-part series; check out episode 66 focusing specifically on tips for new curlers, and episode 68 tips specifically for coaches of new curlers.   Make sure to check out the show notes for more information on The Better Brushing Practice Plan   Some other great episodes to check out: Episode 66: Considerations for 1st year curlers -part 1 for athletes Episode 68: Considerations for 1st year curlers -part 2 for coaches Episode 65: 5 Reasons why you aren't a better brusher   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

If you're involved in Learn to Curl programs or find yourself in a coaching role helping fresh curlers navigate the curling world this episode is for you: Tips and tricks to help you help them get the most out of their first few years. In this episode I go into detail on a few priorities that I hope coaches can find the time to sneak into their programs, practices & coaching session. This is not an episode telling you how to run your LTC, but rather outlining some key curling principles that can sometimes be forgotten to focus on. If you are new to curling, coach, or know someone who is new to curling give this a listen and share it with them. This is a 3-part series; with episodes directed at coaches and teammates coming soon.   Make sure to check out the show notes for more information on The Better Brushing Practice Plan   Some other great episodes to check out: Episode 66: Considerations for 1st year curlers -part 1: for athletes Episode 05: It's all in the hips Episode 07: Mark Nichols on all things training, nutrition and curling camps   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

Frazer Shaw is back to give us more insight into what is happening with that cold and pebbled surface we love to play on. He answers questions such as ‘what is green ice'?, and ‘is there a difference between ‘curl' and ‘finish'?   This episode is full of little things to pay attention to while you are curling to help improve your performance and is beneficial for players of all levels.   Make sure you check out part 1 in Episode 63 where we talk more about how ice is made and managed.   Some other great episodes to check out: Episode 04: Avoid These 8 Mistakes I Made Training to Become a Fitter Curler Episode 38: Brushing workout tips Episode 53:6 habits elite athletes demonstrate in the offseason    To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

If you're new to the curling world this episode is for you: Tips and tricks to help you get the most out of your first few years. These are the things that can take years to learn, observe or be taught, but also things that can increase your enjoyment of the game early on. If you are new to curling, coach, or know someone who is new to curling give this a listen and share it with them. This is a 3-part series; with episodes directed at coaches and teammates coming soon.   Make sure to check out the show notes for more information on The Better Brushing Practice Plan   Some other great episodes to check out: Episode 36: When curling is only a few weeks away Episode 54: Owning the position and producing force while brushing Episode 63: Gaining an appreciation for ice making with Frazer Shaw part 1   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

75% of what a front end is responsible for is sweeping related, and yet our practices don't reflect that. In my experience helping curlers improve their brushing performance, I've noticed a few trends in terms of what they are not already doing, and what kinds of things help them uplevel their abilities.    In today's episode I walk you through 5 reasons why you aren't a better sweeper than you were a year ago, and of course, what you can do about it.   Join me for a FREE brushing plank workshop Nov 27, 2023 (or catch the recording). Info HERE.   If you enjoyed this episode, you might also like these: Episode 29: Success favours the prepared with Joanne Courtney  Episode 04: Avoid these 8 mistakes Episode 59 How to get the most out of each practice    To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

The best curling athletes are in the gym training year round. This statement scares some coaches because their main priority in season is to perform well on the ice. In this episode I walk you through how to optimally juggle off and on ice training without sacrificing time on the ice or setting your athletes up for injury and burnout   I have 3 workout ‘themes' I use to govern what I do in the gym (can be a facility or your at home setup) and walk you through how I use them with my athletes to set them up for on ice success   The In Season Training Guide (part of The Full Season Training Bundle) gives you more specific advice and sample workouts for those who need more guidance in season.   Some other great episodes to check out: Episode 45: 5 Tips for an Efficient Curling In-Season Recovery Plan Episode 57: How to use your RHR to manage your performance Episode 44: A conversation with Curling Canada's Strength Coach   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

In today's episode I am joined all the way from Scotland by Frazer Shaw, the Assistant Manager of Curl Edinburgh. He shares with us his learnings about making ice and managing a curling club environment.   We touch on what rocks are made of, how ice is made and what variables are important in making great ice. Fraser reminds us that there are tones of variables to consider when it comes to making great ice, and hopes that this episode deepens your appreciation for what your ice tech is doing from fall until spring!   We promise a future part 2 episode to discuss some typical conditions, and things you can consider when playing at a new curling club.   Some other great episodes to check out: Episode 24: Dr. Stephanie Juffs on PEACE and LOVE not RICE Episode 45: 5 tips for an efficient in-season recovery plan Episode 46: Laura Walker on pregnancy, return to curling and mom life on the road   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

In today's episode I talk about how a focus on the teeny tiny process goals help you reach your bigger performance and outcome goals faster.   I give you 8 habits that I've noticed the most successful people in life and sport follow. The key is to focus on the process and workshop eliminating any barriers to success.   Those who focus on HOW to get shit done get shit done.   In case you missed them, these episodes would be a great follow up listen: Episode 21: Megan Pomeransky on how to get the most out of your injury rehab and training Episode 50: Trust the process with Brad Thiessen Episode 58: Laziness is a habit, but rest is a priority with Emily Riley To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

In today's episode I discuss how to measure intensity using a 1-20 subjective RPE. I take the time to describe the different elements such as subjective intensity, heart rate, the talk test, and the breathing gears. I go through each and explain how to use them during training and a curling game.   In case you missed them, these episodes would be a great follow up listen: Episode 03: Shut your mouth Episode 11: The Bare Minimums (where I discuss The Canada's Movement Guidelines) Episode 32: 5 ways to improve your cardio that no one told you about 3 brushing intervals for you and your team   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

In today's episode I walk you through the importance of focusing on small weekly goals and celebrating progressive ‘wins' to help make your on and/or off ice program less overwhelming   Task: At the end of each week take some time to reflect on 3 ways you ‘won', and identify one main process thing you want to focus on and be held accountable for each week.   Use these to build momentum, resilience, progress and focus on the things you can control In case you missed them, these episodes would be a great follow up listen: Episode 09: Return to Curling Part 1 -Reverse Engineering Your Goals Episode 28: Using Performance Gap Analysis to Dictate Off Season Curling Training Episode 47: 3 keys to building confidence & motivation with Emily Riley   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

In this episode I go over some of the reasons why that technique adjustment is hard to do or doesn't stick in games, and of course some things to consider as both the athlete and the coach to help get the most out of each practice.   We discuss the importance of expecting an implementation dip & the pathway of going from not knowing that your technique issue exists, to being able fix it and over time unconsciously apply it in a game setting.   The In Season Training “Menu” is available here. Click the link to check out all the ways you can work with me this fall. Here are some past episodes you will want to go back & listen to: Episode 14: Return to Curling Part 3 – A Safe Transition to On-Ice Performance Episode 23: Teach, test and repeat Episode 58: Laziness is a habit, but rest is a priority; with Emily Riley   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

In today's episode I have Emily Riley, a mental performance coach back on the podcast to talk about managing missing a workout (or 2 or 3). How do you know if you need a rest day, or if you are just being lazy? And what are some strategies you can employ to ensure you follow through on your commitments   Here are some past episodes you will want to go back & listen to: Episode 19: Giving yourself grace with Lori Olsen Episode 47: 3 Keys to Motivation with Emily Riley Episode 52: Working on your mental game   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast Access her program at www.emilyriley.ca

What if you could easily make adjustments to your training and recovery practices to help keep you fit and healthy, adapt to your activities and be prepared to compete with less worry? Your RHR (resting heart rate) is an easy measurement to take whether you have a smart watch or just a pulse & a timer. If you track your RHR you can check to see if you are adapting to your training, if you need a rest day, and if your recovery practices are working.    In this episode I explain the relationship between your heart rate and your nervous system so that you can have a tool that helps you manage your own performance.   Episode 3: Shut your mouth -the key to better breathing Episode 49: Limbo time and types of rest Episode 26: It's not how you train, it's how you recover with RMT Melissa Doldron   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

In today's episode I am joined by in-person and virtual Personal Trainer and fellow Empowered Performance Academy member Erica Friedman.   Erica shares her perspective on what core training is, how to get the most out of your core training, and how to upgrade your current core training program to help you move well, improve your pelvic floor and maximize your day-to-day and athletic performance. In case you missed them, these episodes would be a great follow up listen: Episode 17: Training for Curling & Golf is about the fundamentals with Nick Buchan Episode 39: Warmup essentials for all curlers Episode 48: Sassy Hips and Energy leaks with Alison Marie   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

In today's episode I answer an IG fan question about how to turn your toe out during the delivery to get more stability in the slide.   I will teach you some basic movement terms as they relate to hip flexion, share my thoughts on who should and when should you consider turning the toe out in the delivery, and of course some exercises to help support the movements you require to find a stable and mobile delivery position that is right for you.   Key points Anatomy: Flexion, extension ABduction, ADduction Internal & external rotation Lower body movement arc   Key links mentioned: Step ups Reverse lunges Side plank clam Mini band squat Roller squat Deadlift Split squat resisted IR Hips feel twisted Balance and Power in the Delivery Workshop -June 25th at 1pm est Recording available until July 31, 2023 Better Balance Program   In case you missed them, these episodes would be a great follow up listen: Episode 54: Owning the position and creating force during brushing Episode 48: Sassy hips and energy leaks with Alison Marie Episode 16: Getting lower in the slide is a distraction   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   Take care,   Coach Steph  

In today's episode we discuss a common issue when it comes to becoming a better brusher. Everyone knows we want to apply more force during the sweep. But not many people understand how to go about both effectively and efficiently creating that force. I explain the concept of kinetic energy and how to practice using your entire body to create downward force while sweeping a rock.   Here are some past episodes you will want to go back & listen to: Episode 34: 5 off-ice exercises for becoming a better brusher Episode 38: Brushing Workout Tips Episode 52: Trust the Process with Brad Thiessen   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

In today's episode I go through my list of top 6 habits that all elite curling athletes demonstrate on their path to becoming and staying great. These qualities are just as important to develop as your on and off ice training in order to set yourself up for success.   All mentioned past episodes with some of the greats I've gotten to interview Episode 19: Giving yourself grace with Lori Olson-Johns Episode 29: Success favours the prepared with Joanne Courtney Episode 37: Jill Officer on being yourself and trusting the process Episode 52: Trust the Process with Brad Thiessen   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

In today's episode I have Emily Riley back on the podcast to talk about her Total Athlete program and answer some fundamental questions about what mental performance training is all about. We answer your IG questions and define some key words like: comfort zone, self-awareness,  character strength, leadership and communication.   Here are some past episodes you will want to go back & listen to: Episode 20: How do you want to feel? With Nicole Dubuc-Charbonneau Episode 47: 3 Keys to Motivation with Emily Riley Episode 52: Trust the Process with Brad Thiessen   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast Access her program at www.emilyriley.ca

In today's episode I share 5 tips that will make your training journey easier. These are things that I've learned through experience, and habits I encourage my athletes to develop. To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   Listen and watch on The Curling News/SI website.   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  Including direct links to webinars & workshops, and the EP offseason menu.   Other episodes you might enjoy: Mistakes Episode 30: Sets, Reps and Training for your Goals  Episode 28: Using performance gap analysis to dictate offseason training for curling  Episode 47: 3 keys to motivation and confidence with Emily Riley  

In today's episode I am joined by Brad Thiessen who shares his journey as one of Canada's top front-enders.    Brad shares how he believes improving his fitness was integral in marking him as one of the best brushers in the world, why learning to prioritize your time is crucial, how to be the best teammate, and why you need to look after both your mental and physical health.   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  Including direct links to webinars & workshops, and the EP offseason menu.   Other episodes you might enjoy: Brushing Intervals: 40, 41 and 42 Episode 38: Brushing Workout Tips Episode 34: 5 off-ice exercise for becoming a better brusher  

Today's episode is all about helping you set an intention for the “limbo time” between the end of one curling season, and the beginning of your off ice training program.   I discuss the importance of a full season plan, and provide some tips and tools to rest fully, recover physically & mentally, and how to use the time to move well and manage injuries.   Here are some past episodes you will want to go back & listen to: Episode 04: Avoid these 8 mistakes I made training to be a fitter curler Episode 09: Reverse Engineering your Goals Episode 28: Using Performance Gap Analysis to Dictate Offseason Training for Curling Episode 44: A conversation with Curling Canada's strength coach, Kyle Turcotte   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast Offseason Menu found at: www.empoweredperformance.ca/2023-offseason-menu

In today's episode Alison Marie, PhD and I go into detail about how and why the organization of our internal organs can and will influence how well we move.    Alison shares her learnings as an athlete, personal trainer, engineer and running coach.   We dive into what the typical asymmetry looks like, how it might influence your movement, and most importantly, how it might affect your technique as a runner and a curler. Do you catch yourself doing the “sassy hip” and need some help balancing out those ‘twisted hips'? Alison provides her top 2 tips to adjust your training to help you feel balanced, aligned and move well.   Announcement: I am hosting 3 virtual workshops this spring in partnership with the World Curling Academy (WCF). See show notes for more details on the Better Brushing, Balance & Power in the Delivery, and Cardio for Curling presentations. https://worldcurling.org/2023/03/fitness-workshops/    Episodes that pair well: Episode 26: It's not how you train, it's how you recover with Melissa Doldron, RMT Episode 28: Using performance gap analysis to dictate offseason training for curling Episode 44: A conversation with Curling Canada's Strength Coach Kyle Turcotte To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

In today's episode I am joined by mental performance consultant and National level athlete Emiley Riley. We have a great conversation about the definition of motivation, how to develop and maintain motivation, what conversations to have with your team, and ways to build self awareness at any point in the season.   Here are some past episodes you will want to go back & listen to: Episode 20: How do you want to feel? With Nicole Dubuc-Charbonneau Episode 28: Using Performance Gap Analysis to Dictate Offseason Training for Curling Episode 09: Reverse Engineering your Goals   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  

In today's episode I am joined by Laura Walker who shares her learnings as a curler managing life, training and competition while pregnant.    Laura shares her top tips she gives to other curlers who are pregnant; how to develop a support system, when to seek out help, her thoughts on return to play and managing being a mom while competing.   This episode is not intended to replace the guidance of your own personal medical professional, and it is our opinion that this conversation is important for all humans to listen to, regardless of your personal plans for pregnancy. Please enter this episode with an open mind and avoid judgment on the opinions and ideas presented.   In case you missed them, these episodes would be a great follow up listen: Episode 19: Giving Yourself Gracewith Lori Olson-Johns Episode 11: Return to Curling Part 2: The Bare Minimums Episode 21: Megan Pomarensky on how to get the most out of your rehab and training   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast

Here are my 5-tips for an efficient curling in-season recovery plan, so that you can have control of your priorities in-season and leave most of your mental work to the curling game.  How and when to workout without increasing your risk of burnout or injury, and tips around what to eat, how to rest and tips to manage stress.   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast   Check out these past episodes you might have missed: Episode 26: It's Not How You Train It's How You Recover with Melissa Doldron Episode 06: Basic Nutrition for Curlers

In today's episode I am joined by Kyle Turcotte who shares his learnings from working with Canada's top athletes; with both Olympic and Paralympic dreams.   We touch on the importance of setting realistic goals, ensuring you're moving really well and training all year round.   Reminder that the 4th annual Holiday Reset starts Dec 27, 2022 & the goal setting party is happening Jan 4th 2023. Sign up for both in the show notes.   Don't miss out on these past episodes: Episode 07: Mark Nichols on all things Training, Nutrition and Curling Camps Episode 37: Jill Officer on Being Yourself and Trusting the Process Episode 43: Innovation and Attention to Detail, with Paralympian Jon Thurston   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast

In today's episode I am joined by Jon Thurston, a competitive curler and adaptive water skier. Jon and I chat about his journey as an athlete, his experience at the elite stage, even during the pandemic, and gain some of his top tips for all athletes, with both Olympic and Paralympic dreams.   Don't forget to sign up for the Holiday Reset, and check out the list of Holiday Gifts for the curler in your life; all found at the links below.   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast Listen and watch this podcast at The Curling News / Sports Illustrated website, and you'll see images and possibly video to enhance your podcast experience.   Don't miss out on these past episodes: Episodes 40, 41 & 42 Brushing Intervals for you & your team Episode 26: It's not how you train, it's how you recover, with Melissa Doldron Episode 23: Teach, test & repeat with Terri Weeks

Brushing isn't always just head down and GO. We are often called on and off throughout a shot, and that's exactly what this interval is helping prepare you for; being able to start and stop sweeping efficiently, keep your reflexes strong, and master managing your energy throughout a shot.  5 sets of: 30 seconds of on/off work, with 30 seconds of rest   Better Brushing Winter 2022/23 cohort waitlist is open NOW.   Weekly Wednesday Free sample: https://youtu.be/KQRN8UnGcFQ All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  Podcast coupled with photo and video is now available on www.si.com/curling   Did you love this? Make sure to share with a teammate. Check out Episodes 40, 41 and 42; all 3 are guided brushing intervals.

This interval workout will walk you through up to 10 brushing intervals, including a visualization of a draw to the pin for the win! The interval includes time to envision your thrower delivering the rock, you judging the weight and communicating to the skip, and begins the 25 second journey down the ice. Increase your intensity every 5 seconds as you expertly sweep the rock to the button!   10 sets of: 25 seconds work, 60 seconds of rest   Better Brushing Winter 2022/23 cohort waitlist is open NOW. Check out Yoga for Curling recordings. For curlers by a curler. Traditional yoga blended with the biomechanics of sport & exercise.   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  Podcast coupled with photo and video is now available on www.si.com/curling   Did you love this? Make sure to share with a teammate. Check out Episodes 40, 41 and 42; all 3 are guided brushing intervals.

A true tabata is hard work and completed in only 4 minutes. You will work HARD for 20 seconds, and rest for only 10 seconds, for a total of 8 rounds. If you can complete more than 8 rounds, or 2 separate tabatas with 2 minutes rest in between, then you my friend, were not working hard enough.   Better Brushing Winter 2022/23 cohort waitlist is open NOW.  Need coaching but can't find a coach near you? Empowered Performance is now offering 30 minute virtual coaching sessions   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast  Podcast coupled with photo and video is now available on www.si.com/curling   Did you love this? Make sure to share with a teammate. Check out Episodes 40, 41 and 42; all 3 are guided brushing intervals. To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance

In today's episode I walk you through the 5 steps you should take to prepare your mind and body to step on the ice. Everyone warms up, it's either before the game, or during the first few ends.   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast Did you miss these gems? Check out past episodes covering topics like: Giving yourself Grace with Lori Olson-Johns, and Success Favours the Prepared with Joanne Courtney

If you wish to compete at a level where you don't need to worry about sweeping hard every rock, rebounding between shots, having the strength and balance in your legs to hit the broom and throw the right weight consistently, then getting stronger and fitter than what you need to curl should be your main off-ice goal. Here are 2 tips to upgrade your brushing technique and off-ice training.   All mentioned resources (including The Thompson 2.0) are available in the show notes on my website at www.empoweredperformance.ca/podcast  Podcast coupled with photo and video is now available on www.si.com/curling   Did you miss these gems?  Episode 04: Avoid These 8 Mistakes I Made Training to Become a Fitter Curler Episode 32: 5 Ways to Improve your Cardio that Nobody Told you About Episode 34: Off-Ice Exercises for Becoming a Better Brusher   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance

In today's episode Jill Officer joins me to talk about her experiences as an elite curling athlete. She walks us through her relationship with developing a training habit, the importance of learning who you are and what value you bring to a team, and her new adventure as the High Performance Manager of Curl Manitoba.   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance   Some episodes that will pair well with this conversation: Episode 8: Glenn Gabriel from Coaching Kids Curling on Connection & Community Episode 19: Giving Yourself Grace with Lori Olson-Johns Episode 22: Young Women in Curling Project

This episode is aimed at 2 people at the end of the off-ice season: The, “cherry on top” crew who have trained hard all summer & are making sure the body is 100% before they step on the ice, and the, “I need a kickstart” crew who maybe didn't focus on curling-specific training all summer, and find themselves a few weeks from stepping on the ice with the desire for those first few rocks to be pain free and enjoyable.   Regardless of which camp you find yourself in there are a few things you can keep in mind as we shift from our summer to our winter brains.   In case you missed them, or want more details on how to transition back on to the ice with confidence: Episode 11: Return to Curling Part 2 -The Bare Minimums Episode 14: Return to Curling Part 3 -A Safe Transition On-Ice Performance Episode 30: Sets, Reps & Training for your Goals   To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance All mentioned resources (including the free performance gap analysis & how to join the Inseason Webinar) are available in the show notes on my website at www.empoweredperformance.ca/podcast