The Empowered Performance for Curlers Podcast: Recent Episodes

Stephanie Thompson

A space for the competitive curler or coach looking to take ownership of their training & performance. An educational & empowering platform sharing with you the tools to succeed in the sport we love from leading experts, athletes & coaches. Empowered Performance is dedicated to helping curlers move better, so that they can compete & train pain free.

The materials contained in the Empowered Performance for Curlers Podcast are for general health improvement recommendations only and are not intended to be a substitute for professional medical advice, diagnosis or treatment.

What should high school curlers actually be doing during the off-season?

In this episode, I share my own journey from a high school curler who wanted bigger takeout weight and better sweeping, to spending countless hours in the gym following random hockey programs I found online. While some of that training helped, there are also a lot of things I wish someone had taught me sooner.

If I could go back and do it all again, I'd focus less on chasing workouts and more on building a foundation that would improve both my curling performance and my long-term athletic development.

In this episode, you'll learn:

• Why aerobic fitness matters more for curlers than most athletes realize • The strength training fundamentals every young curler should master • Why consistency beats intensity every time • The biggest mistakes I see high school curlers make during the summer • How to balance strength training, cardio, brushing work, mobility, and other sports • Why learning to train properly now can benefit you long after your curling career ends

Whether you're a high school athlete, parent, or coach, this episode will help you build a smarter roadmap for the off-season and make the most of the opportunities summer provides.

Mentioned in this Episode * High School Curling Athlete Program (see below) * Dryland brushing setup * Free workouts

Connect with Coach Steph If you're looking for a structured plan instead of trying to piece everything together yourself, check out the High School Curling Athlete Program (2 months or 3 months) or the EP Lab for step-by-step guidance throughout the off-season.

Remember: you don't need to do everything this summer. Focus on getting a little stronger, a little fitter, a little more mobile, a little better at brushing, and a little more consistent each week. Those small improvements add up.

Oldies but goodies Episode 53: 56 habits elite athletes demonstrate in the offseason

Episode 74: Elements of a curling specific offseason training program

Episode 15: Effort over outcome

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

What should curlers actually be doing in the offseason?

With so much conflicting fitness advice online, it can be hard to know what matters most. In this episode, I break down the five essential elements that every curler's offseason training program should include to improve performance, reduce injury risk, and prepare for a stronger season on the ice.

From assessments and strength training to conditioning, mobility, and long-term planning, you'll learn what separates a curling-specific program from a generic fitness routine.

Whether you're training independently, following a program, or working with a coach, these five pillars can help ensure your efforts this summer translate into better performance next season.

EP Lab's next training block begins June 8. Join now to access the final weeks of Phase 1 and receive both our full gym and limited-equipment training options designed specifically for curlers.

Check out some past episodes:

Episode 65: Why you aren't a better brusher
Episode 54: Owning the position and creating force during brushing
Episode 56: Core 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'm diving into a side of curling we don't talk about enough: training and competing during pregnancy.

Over the past few years, we've seen more curlers stay on the ice while pregnant, which has raised a lot of important questions around training, performance, recovery, and support. This episode was inspired by a series of thoughtful questions from Ana Kubeskova of Czech Curling, and I wanted to expand on those conversations here in a way that could help athletes, coaches, teammates, and parents better understand what this process can look like.

I share: • How training and curling adapt throughout pregnancy • What support systems, movement, and strength work matter most • What I've learned from working with pregnant and postpartum curlers

I also talk about my own experience navigating pregnancy while curling, the education I pursued afterward, and what I've learned working with pregnant and postpartum athletes over the past few years.

One of the biggest takeaways from this line of questionning is that pregnancy does not automatically mean stepping away from sport. With the right support, adjustments, and communication, many athletes can continue to train, curl, and feel strong throughout pregnancy.

Whether you're currently pregnant, coaching an athlete who is, or simply curious about how athletes navigate this stage of life, I hope this episode gives you a better understanding of what's possible.

A big thank you again to Ana Kubeskova and Czech Curling for inspiring this episode and these important conversations.

Don't miss out on past episodes

Episode 46: Laura Walker
Episode 11: Return to Curling
Episode 90: How to actually improve your balance

📲 Connect with me on Instagram: @empoweredperformance 📰 Join the newsletter for more tools, tips, and resources to support your performance journey.

Most curlers don't plateau because they've hit their limit, they plateau because their training isn't set up to move them forward.

In this episode, I break down the biggest mistakes I see in the offseason, from lack of structure and progression to doing too much too soon and not connecting training to curling performance.

You'll learn what actually works: a clear plan, progression over time, and training that evolves with your season.

If you've ever felt like you're just guessing with your workouts, this will give you direction.

We're also heading into an assessment week starting May 11 inside EP Lab. If you want a plan that actually transfers to the ice, message me "LAB" and I'll send the details.

🎧 Listen wherever you get your podcasts or visit: www.empoweredperformance.ca/podcast

Don't miss out on past episodes

Episode 66: Considerations for first-year curlers, for athletes
Episode 54: Owning the position and producing force while brushing
Episode 63: Gaining an appreciation for ice making with Frazer Shaw part 1

📲 Connect with me on Instagram: @empoweredperformance 📰 Join the newsletter for more tools, tips, and resources to support your performance journey.

March 2026 Recap: Offseason Shift, Fundamentals & Where to Start

This month's recap is all about the limbo season when we start to wrap up the competitive season and step into the offseason with intention.

In this episode, I'm sharing what the shift has looked like on my end, from finishing up on-ice sessions to leaning back into running and rebuilding my aerobic base (with a big focus on nasal breathing and honest reflection around where my fitness is at right now).

We'll also get into what this time of year actually means for curlers. The offseason isn't about doing nothing or doing everything; it's about having a plan. I'm breaking down what we're working on inside the EP Lab with Fundamentals, why that matters, and how to think about your own next steps depending on where you're at.

If you're feeling a bit lost, unmotivated, or unsure what to do now that the season is winding down, this episode will help you reset and move forward with direction.

I'll also walk you through my free Assessment Week and the different ways you can train with me this offseason, whether you want structure, flexibility, or full 1-on-1 support.

Short, real, and focused. Exactly what you need right now.

Episodes you don't want to miss:

Episode 04: Don't make these same training mistakes

Episode 15: Effort over outcome

Episode 28: Using Performance Gap Analysis to dictate 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

February 2026 Recap: Certification, TV Curling & What's Next

This is the first episode in a new monthly format; a short and sweet recap of what's been happening behind the scenes in my world and inside Empowered Performance.

In this February review, I'm walking you through a big professional milestone (getting officially certified as a Pregnancy & Postpartum Athleticism Coach), a much-needed family golf and beach vacation, and how my brain is already shifting toward offseason planning for curlers.

I'm also sharing what's happening inside the EP Lab right now: what we've been focusing on during this in-season block, and what's coming next as we move into Fundamentals and Level 2 progressions. Plus, a quick look at what I'm watching (hello, the Brier & Paralympics), what I'm listening to, and a plea for your best sci-fi and fantasy book recommendations because the DNF streak is real.

If you enjoy behind-the-scenes updates, training insights, and staying connected to the bigger picture of your development as a curler, this monthly recap will be your quick hit of direction and momentum.

Don't miss out on these past episodes:

Episode 07: Mark Nichols

Episode 37: Jill Officer

Episode 29: Joanne Courtney

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

Most curlers are chasing better balance, but many are chasing the wrong thing. In this episode, we break down what real balance looks like in the curling delivery and why it has far less to do with wobble-free broomless slides than you might think.

We talk about: • Why poor balance drains your physical and mental energy • The hidden alignment issues that affect accuracy and weight control • Why I don't recommend sliding without a broom as a drill • The key joints that need mobility and strength for a stable slide • How setup in the hack dictates everything that follows • The role of pressure, timing, and "four points of contact" (yes you can 'lean' on the broom/rock!)

If you've ever felt unstable, inconsistent, or unsure where your balance issues come from, this episode gives you the clarity you've been missing — and a few simple cues you can start using right away.

If you want more support in building strength, mobility, balance, and confidence all season long, check out the Empowered Performance Lab for structured training, brushing work, mobility sessions, and on-ice practice tools tailored for real-life curlers.

Some other great episodes to check out:

Episode 89: Holiday Survival Guide
Episode 49: Limbo time and types of rest
Episode 16: Getting lower in your 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

All mentioned resources are available in the show notes on my website at

www.empoweredperformance.ca/podcast

Worried about losing progress over the holidays? You're not alone — but time off the ice doesn't have to set you back. In this episode, we break down a simple Holiday Survival Guide to help you use the break to rest, reset, and return to the ice feeling stronger and more focused.

We'll cover how to: • Reframe time off as productive recovery • Reduce curling-specific imbalances • Approach holiday eating without guilt • Stay mentally sharp with quick, anywhere visualization work

If you want support staying active and balanced during the holiday stretch, you'll also hear what's coming up inside the Empowered Performance Lab.

Tune in to learn how to make this off-ice time work for you, not against you.

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 26: It's not how you train, it's how you recover

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’m joined by World Champion curler, mom, and Registered Psychotherapist Sarah Wilkes, who brings a rare and valuable dual perspective to the world of sport — one from the ice, and one from the therapist’s chair.

Currently playing lead on the #1 ranked team in the world and fresh off a World Championship win, Sarah’s path hasn’t been a straight line. We explore the emotional intensity she’s carried since her early days, the influence of her multi-sport background, and the tools she’s developed to stay grounded, curious, and consistently high-performing.

We also dive into her evolution from fastball to elite curling, her shift into psychotherapy and supporting athletes through a mental health lens, and the difference between mental toughness and true wellness. Sarah shares how curiosity helps shift pressure into presence, how she balances high-level competition with motherhood and team connection, and what it really means to support your whole self — not just the athlete part.

Whether you’re a competitive curler, a coach, or simply someone looking to approach sport (and life) with more intention, this conversation is packed with insight, heart, and practical takeaways.

🎧 Listen wherever you get your podcasts or visit: www.empoweredperformance.ca/podcast

Listen to other top interviews:

Episode 07: Mark Nichols
Episode 29: Joanne Courtney
Episode 87: Val Sweeting

📲 Connect with me on Instagram: @empoweredperformance 📰 Join the newsletter for more tools, tips, and resources to support your performance journey.

In today’s episode, I’m joined by world-class athlete and certified hypnotist Val Sweeting.

We talk about how hypnosis supported her during the intense bubble season, what shifted when she stepped away from it, and how she eventually found her way back—this time as a certified hypnotist. Now, she’s helping other athletes do the inner work through her new program, Unleashed.

Val shares how her training and mindset have evolved over the years, how she balances chasing big goals with being a mom and mentor, and what it really takes to build mental resilience at the elite level.

We explore the power of mental training—whether through visualization, therapy, working with a sport psychologist, or trying something like hypnosis—and how it helped her develop the confidence and calm needed to perform under pressure and stay at the top of her game.

If you love this episode, check these out:

Episode 80: Sofia Mabergs on Team Dynamics, Sweeping & Training for Curling -Olympian Sofia Mabergs discusses her journey with Team Hasselborg, touching on team cohesion, training routines, and the importance of playing to individual strengths.
Episode 82: Curling for Beginners & Improvers with John Robertson -Author John Robertson shares insights from his book, offering guidance for curlers at various skill levels to elevate their game.
Episode 84: Safe Supplements with Nina Walker -Performance nutritionist Nina Walker discusses how athletes can navigate the world of supplements safely, focusing on making informed choices without compromising 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

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

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.

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

Key resources mentioned:

Evidence Based Practice -Standards:
Using to best possible research evidence
Utilizing curling experience and expertise
Taking individual preferences into account
Contact form on website: leancurling@gmail.com
IG: leancurling
TPI for golf
Meta-analysis on curling research by Emily Zacharias
Joe’s challenge: 90 sec max sweeping test → looking for a drop off in power. Measure sweeping frequency and power (with smart broom or force plate -more validated).
- Power = Force (vertical) x Velocity.
- From video measure distance of brush stroke, and # of strokes to calculate velocity
- Contact Joe for assistance/share results
Reminder: no 2 smart brooms are the same (can be helpful as a tool for individual session adjustments)

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?

Listen & watch below, on your favourite streaming ap or on TheCurlingsNews.com

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 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

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

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.

This episode is for you if you experience(d) time off from curling and find yourself lacking direction, if you are known not to give yourself much credit, and/or you find it tough to start something new.

A few of my fave episodes I hope you didn’t miss:

Episode 19 with Lori Olson-Johns

Episode 7 with Mark Nichols

& Episode 29 with Joanne Courtney

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

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. Show notes list resources quoted, and link to an article with how-to videos for each exercise.

Past episodes you might have missed but will want to check out:

Episode 29: Success favours the prepared with Joanne Courtney

Episode 32: 5 ways to improve your cardio nobody told you about

Episode 33: What counts as progress?

To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformanceA link to my fave hamstring bridge exercise is found in the show notes: www.empoweredperformance.ca/podcast

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.

Episodes you might have missed:

Episode 15: Effort over Outcome. Offseason 2020/2021 Recap
Episode 31: 2 Cardinal Rules of Training with Terri Weeks

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 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 structure your program to better prepare you for the season ahead.

Episodes you might have missed:

Episode 3: Shut Your Mouth: The Key to Better Breathing

Episode 31: 2 Cardinal Rules of Training with Terri Weeks

Episode 29: Success Favours the Prepared with Joanne Courtney

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 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.

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) are available in the show notes on my website at

www.empoweredperformance.ca/podcast

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 for your own offseason training based on 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 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 for becoming a better brusher. You won’t want to miss it!

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

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.

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) are available in the show notes on my website at

www.empoweredperformance.ca/podcast

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. 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 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. You do not need to “earn” your recovery. Listen in to learn out how to maximize your time on and off the ice.

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 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 on during the first few days, and few weeks following an injury.

Dr. Juffs shares why RICE is out, and PEACE & LOVE are in.

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 info on BB3.0 are available in the show notes on my website at

www.empoweredperformance.ca/podcast

In today’s episode I am joined by my favourite researcher Terri Weeks. She brings with her a simple 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.

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) are available in the show notes on my website at

www.empoweredperformance.ca/podcast

Today’s snack topic is to inform you of the official launch of The Empowered Performance for Young Women in Curling Project. I quickly answer the following question: what is it, who is it for, and how can you use it to get the most out of this FREE program? 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

Megan Pomarensky 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 and rehab professionals and how to look out for the red and green flags in your professional relationship.

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 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 an athlete, and honing your facilitator skills as a coach or parent, Nicole and I talk about ways you can improve your perception and experience on the ice so you can enjoy your time with 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 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 how she views training, recovery and being her best self for her loved ones, teammates and students.

We touch on how to do your own sleep/recovery study and some tips to improve your performance that don’t include “checking all the boxes”.

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

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 safely.

Check out the following episodes with Terri here:

Episode 10 -Curling Injuries are Common but not Normal

Episode 12 -Our Critique of the LTAD model for Curling

To stay as up-to-date as possible, join the Empowered Performance newsletter and follow me on Instagram at @empoweredperformance

All resources mentioned can be found in the show notes: www.empoweredperformance.ca/podcast

In today’s episode I am joined 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 is paramount to success. Nick gives us 3 movement keys for improving rotation and overcoming our innate right side bias.

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: Knee pain, Basic Curling Nutrition, How to Breath for Curling Performance, and featuring guests like Mark Nichols

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”.

To stay as up-to-date as possible, join the Empowered Performance newsletter and follow me on Instagram at @empoweredperformance

Sample Yoga for Curling recordings, info on how to purchase, and various other resources found in the show notes: www.empoweredperformance.ca/podcast

After the longest off-season ever I recap the top 8 learnings I hope all my athletes carry with them into the competitive season. + the one thing you can do today to help prep you for next off-season

To stay as up-to-date as possible, join the Empowered Performance newsletter and follow me on Instagram at @empoweredperformance

Info on the Back to Curling Kickstarter and the upcoming in-season training webinar are found in the show notes: www.empoweredperformance.ca/podcast

In the final installment of the Return to Curling series I help you prepare your off-ice work and on-ice practices so that you can get back on to the ice safely and with the most transfer of off ice learnings to on ice performance. I walk you through how to manage the first few weeks on the ice, your last minute off-ice work, and how to plan for success if your first time on the ice is during a game or tournament. Make sure you get the most out of your off-ice training and prevent chance of injury with a focused plan to return to curling.

To stay as up-to-date as possible, join the Empowered Performance newsletter and follow me on Instagram at @empoweredperformance

Info on the Back to Curling Kickstarter and the upcoming in-season training webinar are found in the show notes: www.empoweredperformance.ca/podcast

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.

To stay as up-to-date as possible, join the Empowered Performance newsletter and follow me on Instagram at @empoweredperformance & check out @fit_nut_curl on Twitter

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 of salt.

To stay as up-to-date as possible, join the Empowered Performance newsletter and follow me on Instagram at @empoweredperformance

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 us a follow & don’t miss out on parts 1 and 3.

This episode walks you through the bare minimum fitness requirements, and general positions you need to be familiar with to ensure your mind and body is ready to throw a rock or sweep a stone.

To stay as up-to-date as possible, join the Empowered Performance newsletter and follow me on Instagram at @empoweredperformance

Any references to outside resources including the Kickstarter & DIY programs can be found in the show notes: www.empoweredperformance.ca/podcast

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.

We talk about concepts like progressive overload, how strength training can help condition your cartilage for the demands of the sport, and how to approach return to curling so you can have your best season yet.

To stay as up-to-date as possible, join the Empowered Performance newsletter and follow me on Instagram at @empoweredperformance

Info on the DIY program, offseason training series, and the EPVIP program found in the show notes: www.empoweredperformance.ca/podcast

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.

There are only a few things we have individual direct control over when it comes to preparing for curling. This episode walks you through how to reverse engineer your season.

Make sure to follow to make sure you don’t miss out on parts 2 and 3.

To stay as up-to-date as possible, join the Empowered Performance newsletter and follow me on Instagram at @empoweredperformance

Info on the DIY program, offseason training series, and the EPVIP program found in the show notes: www.empoweredperformance.ca/podcast

In today’s episode I have on the show 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 for coaching kids. We talk about imposter syndrome as a coach, creating a safe community for all club members and fostering a love of the game in youth athletes.

Show notes & your FREE self-assessment can be found here: www.empoweredperformance.ca/podcast

IG: @empoweredperformance

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 perspective on behaviour change, nutrition and curling specific fitness.

If you want to learn more about the #1 curling fitness influencer on IG & why he loves and enjoys the process along the way, you won’t want to miss this episode.

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 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 CFG recommendations for “how” to eat to help you create a better relationship with food.

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 how to bring more muscles to the party in the hack, in your delivery & in your training. Want to learn my favourite movement cue when it comes to trying to improve balance, power, confidence and decrease likelihood of pain?

Dive in deeper to improve your balance on the ice so you can hit the broom more often & improve your weight control regardless if you’ve been curling for 1 year or 50.

To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance

A link to my fave hamstring bridge exercise is found in the show notes: www.empoweredperformance.ca/podcast

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 your off-season training is there to help you.

To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance

Show notes & your FREE self-assessment can be found here: www.empoweredperformance.ca/podcast

If you want more information on warm-ups check this out

If you want a deeper look into some of the mistakes I’ve made, check this out

If you want more information on why it’s important for you and your team to train for curling check this out

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 missing out on a few key features.

It’s time to talk nerdy about breathing & how we can maximize how we breath to perform at our best.

Key thought leaders that have influenced my research & coaching include James Nestor, Patrick McKeown, Marc Magna, Brian McKenzie, Perry Nickelston and Shante Cofield. I’ll link their resources 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

Show notes can be found here: www.empoweredperformance.ca/podcast

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 growth as an athlete.

It is especially important when you don’t have access to ice, or if you’re looking for another way to prepare yourself and your team off the ice. I want to give you an opportunity to set an intention before you watch, or at least take some notes. This is a great way for teams to keep in touch, stay sharp and discuss talk scenarios and how they might handle the shot themselves.

I reference a worksheet I created to provide some guidance, and we are going to dive in a little deeper on how to use your awareness of the demands of the sport, to ultimately help you structure your own 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

Show notes found here: www.empoweredperformance.ca/podcast

Check out the “How to Consciously Watch Curling” Worksheet:

https://empoweredperformance.ca/watch-learn-5-steps-to-consciously-watch-curling/

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, and 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 3 overarching themes of the podcast, who should be listening, and how I came to find myself coaching and researching curling as it relates to not only fitness, but rehab and performance

I am radically passionate about movement. I find so much joy in movement, and I truly hope that this podcast and the resources within help you move better, feel better and play better.

I want to share the strategies that have been working for me, with my clients, my teammates and my peers

If this sounds like something that will be valuable to you, you know what to do, make sure to subscribe on your favourite platform.

If you want to stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance

www.empoweredperformance.ca/podcast

In today's episode you get a quick run-down of what to expect from the Empowered Performance for Curlers Podcast.

If you like what you hear, make sure to subscribe on your favourite platform.

If you want to stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance

www.empoweredperformance.ca/podcast