Episode 91: February 2026 Month in Review

Episode 96: High school curling athlete summer guide

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 [https://empoweredperformance.ca/sweeping-off-ice-how-to-make-and-use-your-own-dryland-sweeping-pad/] * Free workouts [https://empoweredperformance.ca/the-empowered-performance-for-young-women-in-curling-project/] 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 [https://app.fitr.training/p/highschool9] or 3 months [https://app.fitr.training/p/highschool13]) or the EP Lab [https://app.fitr.training/p/eplab] 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 [https://empoweredperformance.ca/podcasts/episode-53-6-habits-elite-athletes-demonstrate-in-the-offseason/]: 56 habits elite athletes demonstrate in the offseason Episode 74 [https://empoweredperformance.ca/podcasts/episode-74-elements-of-a-curling-specific-offseason-training-program/]: Elements of a curling specific offseason training program Episode 15 [https://empoweredperformance.ca/podcasts/episode-15-effort-over-outcome-offseason-2020-2021-recap/]: Effort over outcome 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 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]