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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.

Most curlers don't plateau because they've hit their limit, they plateau because their training isn't set up to move them forward. In this episode, I break down the biggest mistakes I see in the offseason, from lack of structure and progression to doing too much too soon and not connecting training to curling performance. You'll learn what actually works: a clear plan, progression over time, and training that evolves with your season. If you've ever felt like you're just guessing with your workouts, this will give you direction. We're also heading into an assessment week starting May 11 inside EP Lab. If you want a plan that actually transfers to the ice, message me "LAB" and I'll send the details. 🎧 Listen wherever you get your podcasts or visit: www.empoweredperformance.ca/podcast   Don't miss out on past episodes Episode 66: Considerations for first-year curlers, for athletes Episode 54: Owning the position and producing force while brushing Episode 63: Gaining an appreciation for ice making with Frazer Shaw part 1 📲 Connect with me on Instagram: @empoweredperformance 📰 Join the newsletter for more tools, tips, and resources to support your performance journey.

March 2026 Recap: Offseason Shift, Fundamentals & Where to Start This month's recap is all about the limbo season when we start to wrap up the competitive season and step into the offseason with intention. In this episode, I'm sharing what the shift has looked like on my end, from finishing up on-ice sessions to leaning back into running and rebuilding my aerobic base (with a big focus on nasal breathing and honest reflection around where my fitness is at right now). We'll also get into what this time of year actually means for curlers. The offseason isn't about doing nothing or doing everything; it's about having a plan. I'm breaking down what we're working on inside the EP Lab with Fundamentals, why that matters, and how to think about your own next steps depending on where you're at. If you're feeling a bit lost, unmotivated, or unsure what to do now that the season is winding down, this episode will help you reset and move forward with direction. I'll also walk you through my free Assessment Week and the different ways you can train with me this offseason, whether you want structure, flexibility, or full 1-on-1 support. Short, real, and focused. Exactly what you need right now.   Episodes you don't want to miss: Episode 04: Don't make these same training mistakes Episode 15: Effort over outcome Episode 28: Using Performance Gap Analysis to dictate 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

February 2026 Recap: Certification, TV Curling & What's Next This is the first episode in a new monthly format; a short and sweet recap of what's been happening behind the scenes in my world and inside Empowered Performance. In this February review, I'm walking you through a big professional milestone (getting officially certified as a Pregnancy & Postpartum Athleticism Coach), a much-needed family golf and beach vacation, and how my brain is already shifting toward offseason planning for curlers. I'm also sharing what's happening inside the EP Lab right now: what we've been focusing on during this in-season block, and what's coming next as we move into Fundamentals and Level 2 progressions. Plus, a quick look at what I'm watching (hello, the Brier & Paralympics), what I'm listening to, and a plea for your best sci-fi and fantasy book recommendations because the DNF streak is real. If you enjoy behind-the-scenes updates, training insights, and staying connected to the bigger picture of your development as a curler, this monthly recap will be your quick hit of direction and momentum. Don't miss out on these past episodes: ​Episode 07​: Mark Nichols ​Episode 37​: Jill Officer ​Episode 29​: Joanne Courtney   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

Most curlers are chasing better balance, but many are chasing the wrong thing. In this episode, we break down what real balance looks like in the curling delivery and why it has far less to do with wobble-free broomless slides than you might think. We talk about: • Why poor balance drains your physical and mental energy • The hidden alignment issues that affect accuracy and weight control • Why I don't recommend sliding without a broom as a drill • The key joints that need mobility and strength for a stable slide • How setup in the hack dictates everything that follows • The role of pressure, timing, and "four points of contact" (yes you can 'lean' on the broom/rock!) If you've ever felt unstable, inconsistent, or unsure where your balance issues come from, this episode gives you the clarity you've been missing — and a few simple cues you can start using right away.     If you want more support in building strength, mobility, balance, and confidence all season long, check out the Empowered Performance Lab for structured training, brushing work, mobility sessions, and on-ice practice tools tailored for real-life curlers. Some other great episodes to check out: Episode 89: Holiday Survival Guide Episode 49: Limbo time and types of rest Episode 16: Getting lower in your 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   All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast

Worried about losing progress over the holidays? You're not alone — but time off the ice doesn't have to set you back. In this episode, we break down a simple Holiday Survival Guide to help you use the break to rest, reset, and return to the ice feeling stronger and more focused. We'll cover how to: • Reframe time off as productive recovery • Reduce curling-specific imbalances • Approach holiday eating without guilt • Stay mentally sharp with quick, anywhere visualization work If you want support staying active and balanced during the holiday stretch, you'll also hear what's coming up inside the Empowered Performance Lab. Tune in to learn how to make this off-ice time work for you, not against you. Some other great episodes to check out: Episode 48: Sassy hips and energy leaks Episode 65: 5 reasons you aren't a better brusher Episode 26: It's not how you train, it's how you recover   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 joined by World Champion curler, mom, and Registered Psychotherapist Sarah Wilkes, who brings a rare and valuable dual perspective to the world of sport — one from the ice, and one from the therapist's chair. Currently playing lead on the #1 ranked team in the world and fresh off a World Championship win, Sarah's path hasn't been a straight line. We explore the emotional intensity she's carried since her early days, the influence of her multi-sport background, and the tools she's developed to stay grounded, curious, and consistently high-performing. We also dive into her evolution from fastball to elite curling, her shift into psychotherapy and supporting athletes through a mental health lens, and the difference between mental toughness and true wellness. Sarah shares how curiosity helps shift pressure into presence, how she balances high-level competition with motherhood and team connection, and what it really means to support your whole self — not just the athlete part. Whether you're a competitive curler, a coach, or simply someone looking to approach sport (and life) with more intention, this conversation is packed with insight, heart, and practical takeaways. 🎧 Listen wherever you get your podcasts or visit: www.empoweredperformance.ca/podcast   Listen to other top interviews: Episode 07: Mark Nichols Episode 29: Joanne Courtney Episode 87: Val Sweeting 📲 Connect with me on Instagram: @empoweredperformance 📰 Join the newsletter for more tools, tips, and resources to support your performance journey.

In today's episode, I'm joined by world-class athlete and certified hypnotist Val Sweeting. We talk about how hypnosis supported her during the intense bubble season, what shifted when she stepped away from it, and how she eventually found her way back—this time as a certified hypnotist. Now, she's helping other athletes do the inner work through her new program, Unleashed. Val shares how her training and mindset have evolved over the years, how she balances chasing big goals with being a mom and mentor, and what it really takes to build mental resilience at the elite level. We explore the power of mental training—whether through visualization, therapy, working with a sport psychologist, or trying something like hypnosis—and how it helped her develop the confidence and calm needed to perform under pressure and stay at the top of her game.   If you love this episode, check these out: Episode 80: Sofia Mabergs on Team Dynamics, Sweeping & Training for Curling -Olympian Sofia Mabergs discusses her journey with Team Hasselborg, touching on team cohesion, training routines, and the importance of playing to individual strengths. Episode 82: Curling for Beginners & Improvers with John Robertson -Author John Robertson shares insights from his book, offering guidance for curlers at various skill levels to elevate their game. Episode 84: Safe Supplements with Nina Walker -Performance nutritionist Nina Walker discusses how athletes can navigate the world of supplements safely, focusing on making informed choices without compromising health.   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 my thought process around what it means to be a great 5th player on a successful curling team. I give you my experience as well as a long list of questions to help you and your team decide if carrying a 5th will work for you, and how exactly do you want that role to look.   This is likely my last episode before mat leave -if you're new to the podcast make sure to scroll through past episodes and sign up for the 4-month curling tips & tricks newsletter sequence to continue to access Empowered Performance info.   Love this episode, check these out: Episode 27: Communication is about collaboration Episode 34: 4 exercises to become a better brusher Episode 82: Curling for beginners and improvers   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

Today's episode dives into the intricacies of sweeping that not a lot of people pay attention to. When discussing who is the best sweeper the argument often centres around effectiveness and power, however top sweepers are not just great because of their physical skill. The best sweepers also know how to manage their energy throughout a game, understand the different paths in the ice and are great at communicating amongst the team. This is where the acronym SMART sweeping comes into play. I go through each element in this episode and provide examples and ways you can practice or at least learn about adding these into your tool belt.   I dive into how to master each element of SMART sweeping alongside becoming a more effective, powerful and efficient brusher in The Better Brushing Practice Plan which is available now. See show notes for details.   This is likely my last episode before mat leave -if you're new to the podcast make sure to scroll through past episodes and sign up for the 4-month curling tips & tricks newsletter sequence to continue to access Empowered Performance info.   Love this episode, check these out: Episode 80: Sofia Mabergs on team dynamics, sweeping and training for curling Episode 41: Sweep to the button Episode 79: Lean Curling on evidence based practice standards and crazy sweep tests   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

Today's episode I have Nina Walker back on the podcast talk about how to safely navigate the world of nutrition supplements; whether you are an elite athlete who might be drug tested in the future, or just a concerned athlete hoping to learn how to make smart choices around what to put in your body.   Nina let's us know what her top 2 supplements are as a Performance Nutritionist, and goes through the pro's and con's of some common supplements such as caffeine, protein, and creatine.   Make sure to check out her new IG page: @rock_nutrition_for curling specific sport nutrition advice.   Love this episode, check these out: Episode 76: Nina Walker Nutrition on eating for physical and mental performance Episode 06: Basic nutrition for curlers Episode 24: PEACE & LOVE not RICE   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

Today's episode I get to chat with Chantal Duhaime from Airways Myo. Chantal gives us insight into what myofunctional therapy is and how it can help you and your family improve your quality of life and the bonus benefits of enhancing performance.   Love this episode? Check these out: Episode 03: Shut your mouth -the key to better breathing Episode 32: 5 ways to improve your cardio nobody told you about Episode 48: Sassy hips & energy leaks   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