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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
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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
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エピソードを見逃しましたか？
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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
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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
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In today’s episode I interview the author of Curling for Beginners and Improvers. John Robertson gives us insight into what inspired him to write this book, and how he hopes it will help curlers of various abilities take their game to the next level. You can purchase his book in various forms at https://www.curlingbeginners.ca
Some episodes that will pair well with this conversation:
Episode 66: Considerations for first-year curlers, for athletes
Episode 68: Considerations for first-year curlers, for coaches
Episode 69: Considerations for first-year curlers, for teammates
All mentioned resources are available in the show notes on my website at
www.empoweredperformance.ca/podcast
To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance -
Today’s episode outlines the pros and cons and ways to maximize your time during a solo curling practice. I give you a list of devices to help you reach your goal as well as an outline of how I organize my own personal practices.
Love this episode, check these out:
Episode 18: Letting your knees go past your toes
Episode 23: Teach, test and repeat with Terri Weeks
Episodes 40, 41 & 41: 3 Brushing intervals for you & your team
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
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In today’s episode I am joined by Sofia Mabergs who shares snippets from her journey to the top of women’s curling with Team Hasselborg.
We touch on the importance of each athlete playing to their strengths, setting goals and enjoying your time on the ice.
Fia shares her learnings around practice, sweeping and training specifically to improve curling performance.
Love this episode, check these out:
Episode 18: Let your knees go past your toes
Episode 55: Should you ‘toe out’ for more balance?
Episode 74: Elements of a curling specific offseason
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
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Today’s episode features English researcher and curler Jotham Sugden. We talk about his mission with his website www.leancurling.com centring around curling research and sweep science.
We answer a couple questions such as:
How can an athlete and a coach determine what information is good?
How to combine experience and research with the human athlete in front you?
What matters more, experience, education or research?
We also touch a bit on sweeping science, sweep testing and gripper vs slide sweeping
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 55: Should I 'toe out' while curling?
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
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In this episode I answer questions such as:
Best workout for improving stability and power for peel weight
Should I pull back in the curling delivery?
What workouts should I do if I have a knee injury?
This months case study gives tips for if your inner thigh or outer hip is influencing your ability to get into a comfortable and accurate delivery position
If you’ve got a question or case study example you can fill this out HERE.
Watch HERE
Some other great episodes to check out:
Episode 05: It's all in the hips
Episode 48: Sassy hips and energy leaks
Episode 55: 'toe out'?
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
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In today’s episode I am joined once again by Mental Performance Consultant Emily Riley. She walks us through the fundamentals of mental performance training, so that you have the basic skills to work on finding your best as a person, performer, teammate and a team. Emily has found many people know what they struggle with, but don’t know how to go about increasing their confidence, managing their emotions and being a great communicator. This summer she has a 4-month off ice mental performance program that walks you through each of the fundamentals. She gives us the coles notes version of what you will focus on in each month and some basic leading questions for you to get started
If you enjoyed this episode, you might also like these:
Episode 27: Communication is about connection and collaboration with Alena Luciani
Episode 52: Working on your mental game with Emily Riley
Episode 58: Laziness is a habit, but rest is a priority Emily Riley
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
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In today’s episode I am joined by Nina Walker, a performance nutritionist who oversees the nutrition support for British Curling. The bulk of this episode outlines the key elements of a well-fueled curler, and introduces you to the concept of a Performance Plate. Nina recommends focusing on your nutrition year-round; using the off ice season to practise timing of meals around training, practices and games.
If you enjoyed this episode, you might also like these:
Episode 06: Basic nutrition for curlers
Episode 07: Mark Nichols on all things training, nutrition & curling camps
Episode 49: Limbo time and types of rest
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
Apple description (500 words)
To stay as up-to-date as possible, join the Empowered Performance newsletter & follow on Instagram at @empoweredperformance
Show notes & resources found here: www.empoweredperformance.ca/podcast
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In this episode I answer questions such as:
What are the best off ice exercises for sweeping training?
What are some important tips for skips in the off ice season?
How do I set goals for next year when I don’t have any big events?
Does using a stabilizer make it harder for me to switch to a broom?
And more.
This months case study outlines helps a curler who struggles with hitting the broom; they always slide to the right of the target.ow
You can watch this episode on Youtube HERE. If you’ve got a question or case study example you can fill this out HERE.
Some other great episodes to check out:
Episode 48: Sassy hips and energy leaks
Episodes 40, 41 and 42: Free brushing intervals for you and your team
Episode 28: Using performance gap analysis for dictating offseason 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
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In this episode I provide a framework with which to put together your own offseason training program. I help you plan and organize what, when and why you will workout.
Some other great episodes to check out:
Episode 04: Avoid these 8 mistakes I made training to become a fitter curler
Episode 09: Reverse engineering your goals
Episode 28: Using performance gap analysis to dictate offseason training for curling
I list 6 more in the show notes
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
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How to breath well, move well, manage your nervous system, train hard, recover harder and maximize your efforts in the gym. In this episode I preview 6 movement concepts that I believe every aspiring high performing human/athlete need to master. Carry these concepts into your on ice training to improve performance and make technique adjustments easier.
Catch the free follow up webinar on March 27, 2024, or find the recording in the shownotes. The podcast and webinar set you up to success with the Offseason Fundamentals Workout Program available as of March 27. Check out the shownotes for details
Some other great episodes to check out:
Episode 03: Shut your mouth -the key to better breathing
Episode 48: Sassy hips and energy leaks with Alison Marie, Phd
Episode 57: How to use your RHR to manage performance and your nervous system regulation
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
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In this episode I answer questions around topics such as:
Returning to sport after injury,
How to run an end of season debrief,
How to find more control in your takeout weights,
& more
This month's case study is a submission video from someone who wanted help with applying more pressure during bigger brush strokes. I walk you through what they are doing really well, and what technique changes they could try in their next practice to be more effective and efficient.
If you’ve got a question or case study example you can fill this out HERE.
Some other great episodes to check out:
Episode 10: Terri Weeks on curling injuries are common but not normal
Episode 47: 3 keys to motivation and building confidence with Emily Riley
Episode 28: Using performance gap analysis to dictate offseason 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
Check this episode out on Youtube
All mentioned resources are available in the show notes on my website at
www.empoweredperformance.ca/podcast
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In this episode I answer questions such as:
How to manage setbacks after an injury,
Who is the best sweeper,
What happens during those between end meetings,
& more
This months case study outlines how I would help someone who struggles to find balance in the delivery, and who feels pain in their knee when they turn their slider foot ‘out’.
If you’ve got a question or case study example you can fill this out HERE.
Some other great episodes to check out:
Episode 19: Giving yourself grace with Lori Olson
Episode 47: 3 keys to motivation & building confidence with Emily Riley
Episode 55: Should you toe out during the curling delivery?
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
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Save this for the next time you’re sick, lacking motivation, or need some help finding your way back to regular training. In this episode I go through a hierarchy of low level movements and build up to your regular training routine and intensity.
If you’ve got a question or case study example you can fill this out HERE.
Some other great episodes to check out:
Episode 03: Shut your mouth -the key to better breathing
Episode 57: How to use your RHR to manage performance
Episode 11: Return to Curling Part 2: The bare minimums
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
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If you have ever played on a curling team with a new curler, this episode is for you: Tips and tricks to help you support and encourage new curlers as they learn and grow. Give them tips as a skip or a sweeper while avoiding overwhelm, and help them find a win after every shot. This is a 3-part series; check out episode 66 focusing specifically on tips for new curlers, and episode 68 tips specifically for coaches of new curlers.
Make sure to check out the show notes for more information on The Better Brushing Practice Plan
Some other great episodes to check out:
Episode 66: Considerations for 1st year curlers -part 1 for athletes
Episode 68: Considerations for 1st year curlers -part 2 for coaches
Episode 65: 5 Reasons why you aren’t a better brusher
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
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If you’re involved in Learn to Curl programs or find yourself in a coaching role helping fresh curlers navigate the curling world this episode is for you: Tips and tricks to help you help them get the most out of their first few years. In this episode I go into detail on a few priorities that I hope coaches can find the time to sneak into their programs, practices & coaching session. This is not an episode telling you how to run your LTC, but rather outlining some key curling principles that can sometimes be forgotten to focus on. If you are new to curling, coach, or know someone who is new to curling give this a listen and share it with them. This is a 3-part series; with episodes directed at coaches and teammates coming soon.
Make sure to check out the show notes for more information on The Better Brushing Practice Plan
Some other great episodes to check out:
Episode 66: Considerations for 1st year curlers -part 1: for athletes
Episode 05: It’s all in the hips
Episode 07: Mark Nichols on all things training, nutrition and curling camps
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
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Frazer Shaw is back to give us more insight into what is happening with that cold and pebbled surface we love to play on. He answers questions such as ‘what is green ice’?, and ‘is there a difference between ‘curl’ and ‘finish’?
This episode is full of little things to pay attention to while you are curling to help improve your performance and is beneficial for players of all levels.
Make sure you check out part 1 in Episode 63 where we talk more about how ice is made and managed.
Some other great episodes to check out:
Episode 04: Avoid These 8 Mistakes I Made Training to Become a Fitter Curler
Episode 38: Brushing workout tips
Episode 53:6 habits elite athletes demonstrate in the offseason
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
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