Empowered Performance Blog
ARTICLES
Collected writings on health, fitness, wellness, sport and training
March 24, 2023
2023 Webinars & Workshops
Enter the curling club in 2024 with confidence, throw your first rocks with less chance of pain, and sweep each rock post-to-post to the button for the win. The problem is curlers worldwide don’t know the how, why and what behind training specifically for improving their performance on the curling ice. Quick links: […]
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March 24, 2023
2023 Offseason Menu
The most wonderful time of the year I’ve been getting loads of eager messages asking about webinars, classes and programs for you and your team and I am PUMPED to be able to share with you my 2023 Offseason Menu where you will find information on all the ways we can work together over the […]
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December 19, 2022
Time to Rest & Recharge
Holiday Survival Guide -Helpful Tips & Visualization Activity Worried about time off the ice during the holidays? (jump to signing up for the free holiday reset here) Here’s what to do instead: You don’t get stronger while working out, while practicing and while competing. You get stronger when you give your body time to […]
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November 2, 2022
3 Brushing Intervals for You & Your Team
I’m super pumped about this little project. I hope you share it with your team and get good use out of it for years to come. There are a few struggles I’ve come across when trying to do brushing intervals; both dry land and on-ice: Finding an interval timer that lines up with the work:rest […]
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October 19, 2022
FREE Curling Warmup and Delivery/Brushing Tips for All Curlers
Happy Curling Season “The beginning & end of both a game & a curling season are the most common time for injuries to occur” With a little bit of preparation before the season, and before each game you have the opportunity to lower this risk. This document is going to provide you with some resources […]
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September 16, 2022
A Full Body Brushing Workout to Prep you for the Season
Train off ice so that you are fitter than what you need when you are on the ice. Listen to Episode 38: Brushing Workout Tips HERE for more info This means that you don’t need to worry about feeling out of breath, or managing your jelly legs during a game. = the following become easier: judging […]
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July 19, 2022
5 Off-Ice Exercises for Becoming a Better Brusher
How to become a stronger brusher off the ice? Many factors come into play; including movement efficiency and tissue health, the ability to create, resist and transfer tension and force throughout the body, work capacity and time to practice in season. But in my experience the #1 struggle for most curlers is comfort over the […]
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June 16, 2022
EP Summer Camp 2022 is here!
For curlers by a curler. Evidenced based classes in Yoga, Strength & Conditioning, and Recovery. Purchase link HERE What is it? Progressive workouts to gain the skills and knowledge to move better through 3x weekly live* classes: Yoga for Athletes Blending traditional yoga with the biomechanics of sport and exercise. You’ll learn how to move […]
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May 16, 2022
The simplest way to train for strength and endurance
New to the gym life? Looking for a simple way to find progress with your lifting? Need an easy program to follow to stay on track this summer? Try this 8-12 rep scheme! I’m most definitely not the first one to use this program before, so I take zero credit. Regardless of where it […]
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April 15, 2022
Version 3.0 The Ultimate Off-Season Training Webinar Series is BACK & better than ever.
Enter the curling club in 2022 with confidence, throw your first rocks with less chance of pain, and sweep each rock post-to-post to the button for the win. The problem is curlers worldwide don’t know the how, why and what behind training specifically for improving their performance on the curling ice. The goal is […]
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February 10, 2022
The Empowered Performance for Young Women in Curling Project
Welcome! The Empowered Performance for Young Women in Curling project is designed to inform, educate and inspire action in girls and young women across Canada, in an effort to keep females involved in curling longer. Thanks to Curling Canada for their support on this project. I have created a follow-along program containing appropriate information for […]
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January 5, 2022
Your Holiday Curling Reset
Don’t worry about the time off from curling. Here’s what to do. You don’t get stronger while working out, nor while practicing or competing. You get stronger when you give your body time to adapt to the stressors that you apply to it; whether in the gym or on the ice. If you play […]
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September 27, 2021
Return to Curling with Confidence [update]
There are so many things we cannot control as we head back on to the ice. Don’t let your body slow you down. The below is for you even if you haven’t been able to stay active over the past few months. I want to make sure your first few slides, games and the rest […]
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July 20, 2021
Back to Curling Kickstarter Program
“Curlers who experience less pain and more strength & fitness, are able to play and practice more, perform better, & enjoy their time on the ice longer” ~Stephanie Thompson, R.Kin, Empowered Performance Who is the Kickstarter for? For those that realized the curling season is only a few weeks away and are in need a […]
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July 19, 2021
Now Offering: TPI Physical Screen & Golf Swing Analysis
We don’t believe there is one way to swing a club; we believe there are an infinite number of ways to swing a club. But we do believe that there is one efficient way for everyone to swing a club and it is based on what they can physically do. Need help with your swing? […]
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March 29, 2021
The Ultimate Offseason Training Webinar Series 2021
Reading this in 2022? Check 0ut the UPDATED webinar series here Enter the curling club in 2021 with confidence, throw your first rocks with less chance of pain, and sweep each rock post-to-post regardless of the one- or two-sweeper rule. The problem is curlers worldwide don’t know the how, why and what behind training […]
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February 17, 2021
The Empowered Performance for Curlers Podcast
It’s happening!!!! I’ve got some exciting news to share with you! I’ve been working on a little project for awhile now, and we are unofficially LAUNCHED. You can now listen to my podcast on Spotify. Standby for other major platforms. In the meantime, you can check out the trailer on Spotify here, on IG here, and […]
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February 3, 2021
Cool-Downs; Your Warm-up for Recovery
Read on to discover what you might be missing when it comes to adapting to your training … You’ve heard it before: You don’t get stronger during your training session or your practice session. You get stronger while you rest. But WHY? How does it work? & What can you do to […]
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November 27, 2020
No Curling? No Problem!
Hey curling fam! There are a lot of emotions surrounding our respective curling seasons. Some of you have access to ice, and some of you don’t. Regardless, it seems like everyone’s “Normal” curling season has been shifted and we have all the feels; disappointment, anger, frustration, fear, regret, you name it. As a perpetual optimist […]
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November 18, 2020
You’ve got to pick one; open or closed
Glenn Paulley said it best “sweeping is what makes curling an Olympic sport, but it is the most under-coached aspect of the game”. Sadly my own curling has been put on hold this year, but that means I’ve had way more time to watch a lot of curling, and am grateful to get to work […]
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September 24, 2020
What is the *best* Mask to Wear for Curling?
You’ve asked, & now I’ve (finally) answered; “What is the best mask to wear for curling?”. *edit [submitted recommendations & reviews found below] I am not a doctor, but here is what I have learned from a lot of smart people. What we don’t know: A crap-tonne, don’t get me started. Let’s […]
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May 1, 2020
Don’t Make These 2 Off-Season Mistakes Ever Again
I want to save you time. Don’t make the same mistakes I did. Give this bad boy a read. Mistake #1: I trained for the sake of training, without a plan and without a focus. Solution #1: Reverse engineer your goals & plan out your off-season training Why? Specific goals require focused training. Make sure that […]
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April 11, 2020
Listen to my interview with Rocks Across the Pond, the Curling Podcast
Big thanks to Ryan and Jonathan from Rocks Across the Pond for having me on their podcast last week. I talk nerdy, and I talk fast. All about training specifically for curling. We’ve been gifted with an extra month or 2 in our off-season, and we dive into some of the big and some […]
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March 6, 2020
Analyze, Assess, Accomplish
Insanity: is doing the same thing over and over again, and expecting different results. (Albert Einstein) Are you frustrated with not hitting the broom consistently? Do you struggle with balance on the ice? Do you wish you could have more weight control, or be able to generate more accurate hit weight? How long […]
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February 4, 2020
How to Video your own Curling Delivery to Optimize your Performance?
Have you ever ask yourself any of the following questions, and not known the answer? Why do I always drift to the left when I slide? How come my release doesn’t seem to go right at the broom? Why can’t I generate hit weight? My ankle hurts while I throw, what’s going on? Or worse, […]
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December 6, 2019
Navigating Holiday Eating
Holiday season is in full swing for most of us. Whether you celebrate Christmas, Hanukkah, Kwanza, Mid-Winter Festival, the full moon, or nothing at all; I hope the final few days of 2019 are filled with safe fun, friends &…good FOOD! Food is the centre piece of most gatherings. Heck, I even eat food in […]
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November 1, 2019
Bonspiel Nutrition Toolbox
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October 3, 2019
The Recovery Trifecta
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November 14, 2018
Watch & Learn: 5 Steps to Consciously Watch Curling
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October 4, 2018
Q&A: Fitness and Curling
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August 1, 2017
Sweeping Off-Ice: How to make and use your own dryland sweeping pad
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January 4, 2017
Fitness Advice for Competitive & League Curlers
This is a 4 part series where I will discuss topics including warm up, cool downs, practice efficiency and maintaining strength during a busy competitive season. You can find the series on TSL Curling as well. Part 1: Warm-Up Essentials for Every Curler The following are some tips to help get everyone of all […]
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January 2, 2016
Closet Meditator
I have officially completed 365 days of mindful meditation. Here's what I've gained from this experience, and why taking time for me has become a priority.
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August 4, 2015
Am I Doing my Pre-Game Warmup Right? A Guide for Curlers
We explore the Who, What, When, Where, How, and Why of a proper, individualized and efficient dynamic warm-up for curlers and teams.
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July 7, 2015
Curling Fitness: My 4 Favourite Exercises for Powerful Sweeping
Ever wonder how hardcore competitive curlers train for their sport? Have you thought, “If I tried to sweep like that, I’d face plant!?” Or, “I could never be as strong as them”? You are not alone with these thoughts, but sweeping with strength shouldn’t belong to the elite or youth. A balanced training plan that […]
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June 8, 2015
Featured on JackedScholar.com!
My updated Top 10 Health Benefits of Urban Poling article was featured on www.jackedscholar.com Check it out here. Happy Poling, Stephanie
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May 5, 2015
Top 8 Reasons Why You & Your Team Need to TRAIN for Curling
The first few are obvious, but #4 is not what you would expect! In the past, many curlers were not concerned about being fit. Today, however, fitness conditioning has come to the forefront as recreational and competitive curlers alike strive to enhance their play and reduce the risk of common injuries. Curlers everywhere are discovering […]
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April 21, 2015
The Top 10 Health Benefits of Urban Poling
In my pursuit of finding affordable, fun, outdoor activities that provide multiple health benefits I recently came across Urban Poling. Not only do you feel like you are flying (see Urban Poling –My Story) but the benefits of adding poles to your walks affect all aspects of your overall health. In comparison to regular walking, […]
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April 17, 2015
Urban Poling – My Story
*Note: I would like to clarify that Urban Poling and Nordic walking are interchangeable terms. Urban Poling is a brand of poles, and a refined technique that is based on Nordic walking – a sport invented in Europe by cross country skiers looking for an off-season training activity. I want to try it all; every […]
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