The Empowered Performance for Curlers 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