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 […]

In today’s episode I am joined by mental performance consultant and National level athlete Emiley Riley. We have a great conversation about the definition of motivation, how to develop and maintain motivation, what conversations to have with your team, and ways to build self awareness at any point in the season.   Key points 3 […]

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 […]

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 […]

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 […]

In today’s episode I am joined by Jon Thurston, a competitive curler and adaptive water skier. Jon and I chat about his journey as an athlete, his experience at the elite stage, even during the pandemic, and gain some of his top tips for all athletes, with both Olympic and Paralympic dreams.   Jon has […]

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 […]

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 […]

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 […]

In today’s episode I walk you through the 5 steps you should take to prepare your mind and body to step on the ice.   Listen and watch this podcast at The Curling News / Sports Illustrated website, and you’ll see images and possibly video to enhance your podcast experience. Listen below or on your […]

The Empowered Performance for Curlers podcast is a partnership with The Curling News / Sports Illustrated. Listen and watch this podcast at The Curling News / Sports Illustrated website, and you’ll see images and possibly video to enhance your podcast experience.   If you wish to compete at a level where you don’t need to […]

Many athletes need to hear that elites aren’t super humans. They have good and bad training days. They have a love and hate relationship with training. There are things they don’t enjoy, don’t want to do, try hard to avoid, or modify to make it easier on the brain. And for coaches, there is a […]

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, […]

Today’s episode I have a great conversation with Julia Weagle about what happens to your motivation after competing for a few decades, and then deciding to step away from the game.   We explore the delicate balance of working really hard towards your goals, while also learning to enjoy the process of training.   Key […]

5 of my fave programmed off-ice exercises that can help you get stronger, more powerful and improve your endurance to be a better brusher on the ice this year.   Check out resources quoted, and how-to videos for each exercise HERE.   Listen on your favourite streaming ap or below:   Resources 2015 4 Favourite […]

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.   Non-exhaustive list: […]

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 […]

In today’s episode I have a great convo with Terri Weeks about 2 must-use training principles for improved performance on and off the ice.   Listen to learn how to use progressive overload and a “deload” to your advantage this summer.   Progressive overload: What is it, how do you use it, what are the […]

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 […]

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 […]

Snack topic: How to use a focused training program to find progress on the ice next season.   I touch on the pros and cons behind using your summer for general physical activity versus following a focused training program specific to the sport of curling and the goals you have set.   Listen on your […]

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. […]

In today’s episode I am joined by Melissa Doldron, RMT. Melissa shares her perspectives of working with some of the top athletes, and top curlers in the world.   We touch on how to use your own self awareness, and work with a movement therapist to structure your training and recovery. Where do you feel […]

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 […]

In today’s episode I am joined by my favourite researcher Terri Weeks. She brings with her a simple evidence-based way to make sure your practices are deliberate, effective, and transfer into your game play.   Listen to learn how best to identify your performance gaps, plan your practices, and make your new skills automatic. Step […]

Consider today’s episode a SNACK. A shorter, bit-sized episode aiming to inform you about one specific topic. If you’ve got a “quick” question for me, shoot me an email and I’ll be sure to respond with a snack episode just for you. Today’s snack topic is to inform you of the official launch of The […]

Megan Pomarensky, owner of Empowerment Rehab is an Athletic Therapist, yoga teacher and movement therapist mentor. I bring her on the show to talk about who to see when you experience an injury, when to see them, and how to get the most out of that experience.   We touch on the spectrum of movement […]

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 […]

If you remember “Sweeting Nation” from 2016 you would remember the calm, confident and focused presence of Lori Olson-Johns. In today’s episode I am joined by Lori Olson-Johns. 3x Alberta Champion, high school educator, mom, coach and role model.   Lori shares her story of how her experience with an Own the Podium project changed […]

Episode 18: Letting your Knees go past your Toes with Terri Weeks -Show Notes Terri is back to help me dispel the myth that you shouldn’t let your knees track past your toes during squatting and lunging activities, why this concept matters for curlers, and how to train specifically for the demands of the sport […]

In today’s episode I am joined all the way from the UK by The Golf Strength Coach, Nick Buchan. We talk about the importance of assessment, and working to increase the number of movement options you have to make skill development easier and more efficient. The need for both golfers and curlers to move well […]

This episode is for you if you’ve ever thought: “I need to get lower in my slide”, “I need to stretch more and that will help me feel less tight”, “yoga isn’t for me as a competitive curler”, Or, “regular training is not manageable full season”.   We talk about how to improve comfort and […]

2 main topics: After the longest off-season ever I recap the top 8 learnings I hope all my athletes carry with them into the competitive season What is the one thing you can do today to help prep you for next off-season?   Email Steph@EmpoweredPerformance.ca to get access to the In-Season Webinar Series & accompanying […]

Did you know that injuries are most common at the beginning and end of a season? A practice? And even games?   Take the time to plan out your return to curling carefully to make sure you get the most out of your off-ice training. If you didn’t train specifically for curling in this episode […]

Today’s episode features longtime friend, curler and run lead from Toronto Pedro Malvar. We talk about competing as a student athlete, learning how to train specifically for curling, and how you can use running as part of your off-ice training regime safely and effectively.   Want some tips to help you start running? Curious how […]

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 […]

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 […]

In today’s episode I bring on Masters student, coach and competitive curler Terri Weeks. We chat about how her research around preventing knee pain in childcare workers can be translated into the sport of curling.   Key topics: Her research findings and hypothesis’ that are relevant to curling and preventing knee pain What does she […]

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. […]

In today’s episode I interview the host and producer of The Coaching Kids Curling Podcast. Glenn Gabriel was inspired to create his podcast to fill in a gap in resources specific for coaching kids.   We talk about imposter syndrome as a coach, creating a safe community for all club members and fostering a love […]

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 […]

In today’s episode I walk you through the 2019 Canada’s Food Guide. What it is, and how you can use it as an athlete to better your health and performance.   I dive deep into not only the recommended “what” to eat, but the CDFG recommendations for “how” to eat to help you create a […]

In today’s episode I walk you through how to bring more muscles to the party in the hack, in your delivery & in your training. I share with you my favourite movements and go-to cue when it comes to trying to improve balance, power, confidence and decrease likelihood of pain?   Listen in to dive […]

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 […]

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 […]

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 […]

In today’s episode I share my story and expertise on training the entire athlete to be best prepared for the demands of the sport of curling. You get a chance to learn a little more about me, and why you’ll want to not only listen, but subscribe and share with your team. We discuss the […]

What to expect from the Empowered Performance for Curlers podcast.