The Empowered Performance for Curlers Podcast

Episode 95: The 5 Elements Every Curler's Offseason Program Needs

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 [https://empoweredperformance.ca/podcasts/episode-65-5-reasons-why-you-arent-a-better-brusher/]: Why you aren't a better brusher * Episode 54 [https://empoweredperformance.ca/podcasts/episode-54-owning-the-position-and-creating-force-during-brushing/]: Owning the position and creating force during brushing * Episode 56 [https://empoweredperformance.ca/podcasts/episode-56-core-training-for-everyone-with-erica-friedman/]: Core training To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter [https://upbeat-teacher-2672.ck.page/a885f09f04] and to follow me on Instagram at @empoweredperformance [http://www.instagram.com/empoweredperformance] All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast [http://www.empoweredperformance.ca/podcast]

Episode 94: Q&A on Training, Competing & Curling Through Pregnancy

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 [https://docs.google.com/document/d/1EE02xi2dx1Gy66H24zATtpXi_J6lzag4_X2kiu1TXNY/edit?usp=sharing], 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 [https://empoweredperformance.ca/podcasts/episode-46-laura-walker-on-pregnancy-return-to-curling-mom-life-on-the-road/]: Laura Walker * Episode 11 [https://empoweredperformance.ca/podcasts/episode-11-return-to-curling-part-2-the-bare-minimums/]: Return to Curling * Episode 90 [https://empoweredperformance.ca/podcasts/episode-90-how-to-actually-improve-balance-in-your-delivery/]: How to actually improve your balance 📲 Connect with me on Instagram: @empoweredperformance 📰 Join the newsletter [https://upbeat-teacher-2672.ck.page/a885f09f04] for more tools, tips, and resources to support your performance journey.

Episode 93: Why most curlers plateau (and how to fix it)

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 [http://www.empoweredperformance.ca/podcast] Don't miss out on past episodes * Episode 66 [https://empoweredperformance.ca/podcasts/episode-66-considerations-for-1st-year-curlers-part-1-for-the-athletes/]: Considerations for first-year curlers, for athletes * Episode 54 [https://empoweredperformance.ca/podcasts/episode-54-owning-the-position-and-creating-force-during-brushing/]: Owning the position and producing force while brushing * Episode 63 [https://empoweredperformance.ca/podcasts/episode-63-gaining-an-appreciation-for-ice-making-with-frazer-shaw-part-1/]: Gaining an appreciation for ice making with Frazer Shaw part 1 📲 Connect with me on Instagram: @empoweredperformance 📰 Join the newsletter [https://upbeat-teacher-2672.ck.page/a885f09f04] for more tools, tips, and resources to support your performance journey.

Episode 92: March 2026 Month in Review

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 [https://app.fitr.training/p/eplab] 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 [https://app.fitr.training/p/assessmentweek] 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 [https://empoweredperformance.ca/podcasts/episode-04-avoid-these-8-mistakes-i-made-training-to-be-a-fitter-curler/]: Don't make these same training mistakes Episode 15 [https://empoweredperformance.ca/podcasts/episode-15-effort-over-outcome-offseason-2020-2021-recap/]: Effort over outcome Episode 28 [https://empoweredperformance.ca/podcasts/episode-28-using-performance-gap-analysis-to-dictate-offseason-training-for-curling/]: Using Performance Gap Analysis to dictate training To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter [https://upbeat-teacher-2672.ck.page/a885f09f04] and to follow me on Instagram at @empoweredperformance [http://www.instagram.com/empoweredperformance] All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast [http://www.empoweredperformance.ca/podcast]

Episode 91: February 2026 Month in Review

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 [https://pregnancyandpostpartumathleticism.com/]), 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 [https://app.fitr.training/p/eplab] 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 [https://empoweredperformance.ca/podcasts/episode-07-mark-nichols-on-all-things-training-nutrition-curling-camps/]: Mark Nichols Episode 37 [https://empoweredperformance.ca/podcasts/episode-37-jill-officer-on-being-yourself-and-trusting-in-the-process/]: Jill Officer Episode 29 [https://empoweredperformance.ca/podcasts/episode-29-success-favours-the-prepared-with-joanne-courtney/]: Joanne Courtney To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter [https://upbeat-teacher-2672.ck.page/a885f09f04] and to follow me on Instagram at @empoweredperformance [http://www.instagram.com/empoweredperformance] All mentioned resources are available in the show notes on my website at www.empoweredperformance.ca/podcast [http://www.empoweredperformance.ca/podcast]