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.

• High School Curling Athlete Program (see below)

• Dryland brushing setup

• Free workouts

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.

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.