The Empowered Performance for Curlers Podcast

Curling starts soon… and you haven't done much to prepare? Don't panic, you're not behind. In this episode, I break down why the first game back after a break can feel harder than expected, even if you're generally active and fit. Curling has some very specific physical demands, from getting repeatedly into and out of the hack to holding a deep delivery position, brushing, balancing on the ice, and producing repeated bursts of effort throughout a game. We'll cover: Why curling can feel rough after time away The physical demands that are specific to curling What to prioritize in the weeks before you get back on the ice How to build delivery, brushing, conditioning and movement capacity How to gradually increase your workload without trying to cram everything in What to do if you have 6, 4, 3 or only 2 weeks before curling starts I also also introduce the Curling Kickstarter: a progressive 6-week program designed to help you transition back to curling after a break. With short 20–30 minute workouts, gym and low-equipment options, and three progressive phases: Wake Up, Build and Ready. You get a simple way to prepare for the specific demands of getting back on the ice. The goal isn't to exhaust yourself before the season starts. It's to give your body the right exposure, build gradually, and help you feel ready when that first game arrives. You are not behind. Start where you are, and build from there. Learn more about the Curling Kickstarter at www.empoweredperformance.ca.   Episodes you don't want to miss: Episode 14: A Safe transition back on the ice Episode 63: All about curling ice (and how it's made) Episode 64: How to workout during the curling season   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 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.