The Empowered Performance for Curlers 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...

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 Perf...

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...

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...

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 waitlis...

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 se...

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...

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 o...

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 me...

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.em...

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...

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...

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...

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:...

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....

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 re...

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...

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 u...

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 Inst...

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...

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 s...

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 o...

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 newslet...

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 @empoweredperform...

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...