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

In today’s episode I have Emily Riley back on the podcast to talk about her Total Athlete program and answer some fundamental questions about what mental performance training is all about. We answer your IG questions and define some key words like: comfort zone, self-awareness,  character strength, leadership and communication.

Here are some past episodes you will want to go back & listen to:

• Episode 20: How do you want to feel? With Nicole Dubuc-Charbonneau

• Episode 47: 3 Keys to Motivation with Emily Riley

• 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

Access her program at www.emilyriley.ca

In today’s episode I share 5 tips that will make your training journey easier. These are things that I’ve learned through experience, and habits I encourage my athletes to develop.

To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance

Listen and watch on The Curling News/SI website.

All mentioned resources are available in the show notes on my website at

www.empoweredperformance.ca/podcast 

Including direct links to webinars & workshops, and the EP offseason menu.

Other episodes you might enjoy:

Mistakes

• Episode 30: Sets, Reps and Training for your Goals 

• Episode 28: Using performance gap analysis to dictate offseason training for curling 

• Episode 47: 3 keys to motivation and confidence with Emily Riley

In today’s episode I am joined by Brad Thiessen who shares his journey as one of Canada’s top front-enders. 

Brad shares how he believes improving his fitness was integral in marking him as one of the best brushers in the world, why learning to prioritize your time is crucial, how to be the best teammate, and why you need to look after both your mental and physical 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 

Including direct links to webinars & workshops, and the EP offseason menu.

Other episodes you might enjoy:

Brushing Intervals: 40, 41 and 42

Episode 38: Brushing Workout Tips

Episode 34: 5 off-ice exercise for becoming a better brusher

Today’s episode is all about helping you set an intention for the “limbo time” between the end of one curling season, and the beginning of your off ice training program.

I discuss the importance of a full season plan, and provide some tips and tools to rest fully, recover physically & mentally, and how to use the time to move well and manage injuries.

Here are some past episodes you will want to go back & listen to:

• Episode 04: Avoid these 8 mistakes I made training to be a fitter curler

• Episode 09: Reverse Engineering your Goals

• Episode 28: Using Performance Gap Analysis to Dictate Offseason Training for Curling

• Episode 44: A conversation with Curling Canada’s strength coach, Kyle Turcotte

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

Offseason Menu found at: www.empoweredperformance.ca/2023-offseason-menu

In today’s episode Alison Marie, PhD and I go into detail about how and why the organization of our internal organs can and will influence how well we move. 

Alison shares her learnings as an athlete, personal trainer, engineer and running coach.

We dive into what the typical asymmetry looks like, how it might influence your movement, and most importantly, how it might affect your technique as a runner and a curler. Do you catch yourself doing the “sassy hip” and need some help balancing out those ‘twisted hips’? Alison provides her top 2 tips to adjust your training to help you feel balanced, aligned and move well.

Announcement: I am hosting 3 virtual workshops this spring in partnership with the World Curling Academy (WCF). See show notes for more details on the Better Brushing, Balance & Power in the Delivery, and Cardio for Curling presentations. https://worldcurling.org/2023/03/fitness-workshops/ 

Episodes that pair well:

Episode 26: It’s not how you train, it’s how you recover with Melissa Doldron, RMT

Episode 28: Using performance gap analysis to dictate offseason training for curling

Episode 44: A conversation with Curling Canada’s Strength Coach Kyle Turcotte

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