Podcast

Empowered Performance for Curlers Podcast

Episodes

A space for curlers to learn and discuss various curling specific tools and resources to help improve performance and enjoyment of the game.

Episode 78: April 2024 Q&A and Case Study
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 […]
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Episode 77: ‘Finding your best’ with Emily Riley
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, […]
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Episode 76: Nina Walker Nutrition on eating for physical & mental performance
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 […]
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Episode 75: March 2024 Q&A and Case Study
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 […]
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Episode 74: Elements of a curling specific offseason training program
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.   5 steps: Assess your performance, movement & fitness Identify your main priorities Determine how long your offseason will be & how the sessions will […]
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Episode 73: Fundamentals of movement for optimal training & curling
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 […]
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Episode 72: February 2024 Q&A and Brushing Case Study
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 […]
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Episode 71: January 2024 Q&A and Case Study
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 […]
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Episode 70: How to get back to training after being sick
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.    Key resources mentioned: Hips first into & out of the hack […]
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Episode 69: Considerations for 1st year curlers -part 3: for the teammates
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. […]
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Episode 68: Considerations for 1st year curlers -part 2: for coaches
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 […]
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Episode 67: Understanding the pebbled surface we play on with Frazer Shaw Part 2
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 […]
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Episode 66: Considerations for 1st year curlers -part 1: for the athletes
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 […]
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Episode 65: 5 Reasons why you aren’t a better brusher
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 […]
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Episode 64: How to workout during the curling season
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 […]
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Episode 63: Gaining an appreciation for ice making with Frazer Shaw -Part 1
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 […]
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Episode 62: Small habits that add up to help you get sh!t done
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 […]
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Episode 61: How to measure intensity
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. Key Resources Mentioned: […]
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Episode 60: Accountabilities give you wins
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 […]
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Episode 59: How to get the most out of each practice
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 […]
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Episode 58: Laziness is a habit, but rest is a priority; with Emily Riley
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 […]
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Episode 57: How to use your RHR to manage performance
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 […]
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Episode 56: Core training for everyone with Erica Friedman
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 […]
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Episode 55: Should you ‘toe out’ during the curling delivery for more balance?
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 […]
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Episode 54: Owning the position and creating force during brushing
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 […]
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Episode 53: 6 Habits Elite Athletes Demonstrate in the Offseason
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 […]
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Episode 52: Part 2 with Emily Riley -Working on your Mental Game
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.   Key links mentioned: My […]
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Episode 51: 5 Tips to Make Training Easier
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. Listen and watch on The Curling News/SI website, on your favourite streaming ap, or below: Key points Snacks Supersets Hot dates Energy Stability Key links […]
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Episode 50: Trust the Process with Brad Thiessen
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, […]
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Episode 49: Limbo Time & Types of Rest
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 […]
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Episode 48: Sassy Hips and Energy Leaks for both Runners and Curlers with Alison Marie
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 […]
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Episode 47: 3 keys to “motivation” and building confidence with Emily Riley
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.   Key points 3 […]
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Episode 46: Laura Walker on Pregnancy, Return to Curling & Mom Life on the Road
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 […]
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Episode 45: 5 Tips for an Efficient Curling In-Season Recovery Plan
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 […]
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Episode 44: A Conversation with Curling Canada’s Strength Coach Kyle Turcotte
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 […]
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Episode 43: Innovation & Attention to Detail, with Paralympian Jon Thurston
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.   Jon has […]
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Episode 42: Brushing On Off Interval
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 […]
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Episode 41: Sweep to the Button
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 […]
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Episode 40: Brushing Tabata Interval
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 […]
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Episode 39: Warmup Essentials for Every Curler
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.    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. Listen below or on your […]
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Episode 38: Brushing Workout Tips
The Empowered Performance for Curlers podcast is a partnership with The Curling News / Sports Illustrated. 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.   If you wish to compete at a level where you don’t need to […]
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Episode 37: Jill Officer on Being Yourself and Trusting in the Process
Many athletes need to hear that elites aren’t super humans. They have good and bad training days. They have a love and hate relationship with training. There are things they don’t enjoy, don’t want to do, try hard to avoid, or modify to make it easier on the brain. And for coaches, there is a […]
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Episode 36: When Curling is Only a Few Weeks Away
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, […]
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Episode 35: A Conversation with Julia Weagle About Developing a Relationship with Training Outside of Sport
Today’s episode I have a great conversation with Julia Weagle about what happens to your motivation after competing for a few decades, and then deciding to step away from the game.    We explore the delicate balance of working really hard towards your goals, while also learning to enjoy the process of training.    Key […]
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Episode 34: 5 Off-Ice Exercises for Becoming a Better Brusher
5 of my fave programmed off-ice exercises that can help you get stronger, more powerful and improve your endurance to be a better brusher on the ice this year.   Check out resources quoted, and how-to videos for each exercise HERE.   Listen on your favourite streaming ap or below:   Resources 2015 4 Favourite […]
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Episode 33: Snack: What counts as progress?
Today’s snack sized episode focuses on the importance of focusing on the present moment and only the things that you can control. This is important for your on-ice and off-season pursuits. Listen to learn about all the ways you can win and use those wins to build momentum heading into the fall. This episode is […]
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Episode 32: Snack: 5 Ways to Improve your Cardio that Nobody Told you About!
Today’s snack sized episode outlines 5 things to focus on in your off-season training program  that can help you improve your energy or attention throughout a game, and your ability to rebound between shots faster. Make what you do in your training program more effective by learning how to breathe better, manage your recovery, and […]
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Episode 31: Two of the Cardinal Rules for Training with Terri Weeks
In today’s episode I have a great convo with Terri Weeks about 2 must-use training principles for improved performance on and off the ice.   Listen to learn how to use progressive overload and a “deload” to your advantage this summer.   Progressive overload: What is it, how do you use it, what are the […]
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Episode 30: Sets, Reps & Training for your Goals (Snack Sized Episode) 
Today’s episode is snack sized so that you can quickly enhance your knowledge around why you want to choose a certain set and rep scheme, as well as how much rest you need for optimal results.   I cover 4 definitions: Sets Reps Intensity Rest   And outline how to make the most prudent decision […]
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Episode 29: Success Favours the Prepared with Joanne Courtney
In today’s episode I am joined by a world class all around human, the one and only badass brusher; Joanne Courtney.    We touch on training for curling, developing a solid growth mindset, and surrounding yourself with likeminded people with similar goals and dreams   Joanne shares some top tips for training specifically off ice […]
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Episode 28: Using Performance Gap Analysis to dictate Offseason Training for Curling
Snack topic: How to use a focused training program to find progress on the ice next season.    I touch on the pros and cons behind using your summer for general physical activity versus following a focused training program specific to the sport of curling and the goals you have set.   Listen on your […]
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Episode 27: Alena Luciani, “Communication is about Connection and Collaboration”
In today’s episode Alena Luciani, owner of Training2XL joins me to talk about the intricacies and skill behind being a phenomenal communicator. She walks us through the parallels of coaching in the gym and on the ice, and how to use your words to build buy-in, trust, and get the most out of your athletes. […]
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Episode 26: It’s Not How You Train, it’s How You Recover, with Melissa Doldron, RMT
In today’s episode I am joined by Melissa Doldron, RMT. Melissa shares her perspectives of working with some of the top athletes, and top curlers in the world.   We touch on how to use your own self awareness, and work with a movement therapist to structure your training and recovery. Where do you feel […]
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Episode 24: Dr. Stephanie Juffs on Peace & Love not RICE
In today’s episode I am joined by Dr. Stephanie Juffs, a Chiropractor just North of the GTA who takes a comprehensive, individualized approach with clients in order to help them reach their health and wellness goals and get them back to optimal functioning   We do a deep dive into what to do and focus […]
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Episode 23: Teach, Test & Repeat with Terri Weeks
In today’s episode I am joined by my favourite researcher Terri Weeks. She brings with her a simple evidence-based way to make sure your practices are deliberate, effective, and transfer into your game play.   Listen to learn how best to identify your performance gaps, plan your practices, and make your new skills automatic. Step […]
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Episode 22: Young Women in Curling Project (Snack)
Consider today’s episode a SNACK. A shorter, bit-sized episode aiming to inform you about one specific topic. If you’ve got a “quick” question for me, shoot me an email and I’ll be sure to respond with a snack episode just for you. Today’s snack topic is to inform you of the official launch of The […]
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Episode 21: Megan Pomarensky on how to get the most out of your injury rehab & training
Megan Pomarensky, owner of Empowerment Rehab is an Athletic Therapist, yoga teacher and movement therapist mentor. I bring her on the show to talk about who to see when you experience an injury, when to see them, and how to get the most out of that experience.   We touch on the spectrum of movement […]
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Episode 20: How do you want to feel? with Dr. Nicole Dubuc-Charbonneau
In today’s episode I am joined by Nicole Dubuc-Charbonneau, a mental performance consultant based out of Sudbury Ontario, but works with high performance athletes across Northern and Southern Ontario.    We touch on some of the fundamental mental training concepts that athletes and humans at every level can benefit from. From improving self awareness as […]
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Episode 19: Giving Yourself Grace with Lori Olson-Johns
If you remember “Sweeting Nation” from 2016 you would remember the calm, confident and focused presence of Lori Olson-Johns. In today’s episode I am joined by Lori Olson-Johns. 3x Alberta Champion, high school educator, mom, coach and role model.   Lori shares her story of how her experience with an Own the Podium project changed […]
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Episode 18: Letting your Knees go past your Toes with Terri Weeks
Episode 18: Letting your Knees go past your Toes with Terri Weeks -Show Notes Terri is back to help me dispel the myth that you shouldn’t let your knees track past your toes during squatting and lunging activities, why this concept matters for curlers, and how to train specifically for the demands of the sport […]
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Episode 17: Training for Curling & Golf is about the Fundamentals with Nick Buchan
In today’s episode I am joined all the way from the UK by The Golf Strength Coach, Nick Buchan. We talk about the importance of assessment, and working to increase the number of movement options you have to make skill development easier and more efficient. The need for both golfers and curlers to move well […]
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Episode 16: Getting Lower in your Slide is a Distraction
This episode is for you if you’ve ever thought: “I need to get lower in my slide”, “I need to stretch more and that will help me feel less tight”, “yoga isn’t for me as a competitive curler”, Or, “regular training is not manageable full season”.   We talk about how to improve comfort and […]
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Episode 15: Effort over Outcome. Offseason 2020/2021 Recap
2 main topics: After the longest off-season ever I recap the top 8 learnings I hope all my athletes carry with them into the competitive season What is the one thing you can do today to help prep you for next off-season?   Email Steph@EmpoweredPerformance.ca to get access to the In-Season Webinar Series & accompanying […]
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Episode 14: Return to Curling Part 3 – A Safe Transition to On-Ice Performance
Did you know that injuries are most common at the beginning and end of a season? A practice? And even games?   Take the time to plan out your return to curling carefully to make sure you get the most out of your off-ice training. If you didn’t train specifically for curling in this episode […]
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Episode 13: Pedro Malvar on Running, Curling & Putting Friendship First
Today’s episode features longtime friend, curler and run lead from Toronto Pedro Malvar. We talk about competing as a student athlete, learning how to train specifically for curling, and how you can use running as part of your off-ice training regime safely and effectively.   Want some tips to help you start running? Curious how […]
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Episode 12: Our critique of the Long Term Athlete Development model, and Standardized Testing
In this episode Terri Weeks is back to talk about how to get the most out of the Long Term Athlete Development Model (LTAD) as a coach and an athlete. We list several critiques and warn that the model is just that, a theory to provide a framework and should be taken with a grain […]
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Episode 11: Return to Curling Part 2: The Bare Minimums
The Return to Curling 3-part series is dedicated to safely and effectively returning to the curling ice. Whether your “off-ice season” was 4 months, or 15+ months, taking the time to prepare to step back on the ice after a break from the sport can help improve performance, enjoyment and decrease chance of injury. Give […]
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Episode 10: Terri Weeks on Curling Injuries being Common but not Normal
In today’s episode I bring on Masters student, coach and competitive curler Terri Weeks. We chat about how her research around preventing knee pain in childcare workers can be translated into the sport of curling.   Key topics: Her research findings and hypothesis’ that are relevant to curling and preventing knee pain What does she […]
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Episode 09: Return to Curling Part 1: Reverse Engineering your Goals
In today’s episode we start a 3-part series dedicated to safely and effectively returning to the curling ice. Whether your “off-ice season” was 4 months, or 15+ months, taking the time to prepare to step back on the ice after a break from the sport can help improve performance, enjoyment and decrease chance of injury. […]
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Episode 08: Glenn Gabriel from Coaching Kids Curling on Connection & Community
In today’s episode I interview the host and producer of The Coaching Kids Curling Podcast. Glenn Gabriel was inspired to create his podcast to fill in a gap in resources specific for coaching kids.    We talk about imposter syndrome as a coach, creating a safe community for all club members and fostering a love […]
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Episode 07: Mark Nichols on all things training, nutrition & curling camps
In today’s episode I am joined by World Champion & Olympic Gold medalist Mark Nichols.   We touch on our mutual passion for working with others, educating ourselves and taking care of our mind and body so that we can compete and play.   Mark shares his learnings from decades of curling success, his own […]
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Episode 06: Basic Nutrition for Curlers
In today’s episode I walk you through the 2019 Canada’s Food Guide. What it is, and how you can use it as an athlete to better your health and performance.   I dive deep into not only the recommended “what” to eat, but the CDFG recommendations for “how” to eat to help you create a […]
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Episode 05: It’s all in the Hips
In today’s episode I walk you through how to bring more muscles to the party in the hack, in your delivery & in your training. I share with you my favourite movements and go-to cue when it comes to trying to improve balance, power, confidence and decrease likelihood of pain?   Listen in to dive […]
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Episode 04: Avoid These 8 Mistakes I Made Training to be a Fitter Curler
In today’s episode I walk you through 8 of the mistakes I made over the past 15 years on my quest to be a stronger, fitter and more confident competitive curler.   Don’t mess around with your goals. Regularly assess your progress, reassess the program you are following, & make sure that every aspect of […]
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Episode 03: Shut Your Mouth —The Key to Better Breathing
In today’s episode I am going to share what I’ve learned over the past decade about something we do 24-2800 times a day. Something that is influenced and influences your emotions, your mental state, your satiety, your sleep patterns, and how well you get the most out of everyday activities. It’s often overlooked, and oversimplified […]
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Episode 02: How to Gain the Most From Watching Curling
In today’s episode I share my tips to making sure you as a Curler are not just watching and enjoying the game, but also learning everything you can about the sport and looking for ways for you to personally improve.   This is a reminder that every game you watch can be valuable to your […]
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Episode 01: Welcome to the Show
In today’s episode I share my story and expertise on training the entire athlete to be best prepared for the demands of the sport of curling. You get a chance to learn a little more about me, and why you’ll want to not only listen, but subscribe and share with your team. We discuss the […]
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Trailer
What to expect from the Empowered Performance for Curlers podcast.
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Providing tools & education to move better & improve performance. Proudly Canadian.

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