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
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
In today's episode I am joined by World Champion & Olympic Gold medalist Mark Nichols. We touch on our mutual passion for working with others, educating ourselves and taking care of our mind and body so that we can compete and play. Mark shares his learnings from decades of curling success, his own perspective on behaviour change, nutrition and curling specific fitness. If you want to learn more about the #1 curling fitness influencer on IG & why he loves and enjoys the process along the way, you won't want to miss this episode. 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.
In today's episode, I'm joined by world-class athlete and certified hypnotist Val Sweeting. We talk about how hypnosis supported her during the intense bubble season, what shifted when she stepped away from it, and how she eventually found her way back—this time as a certified hypnotist. Now, she's helping other athletes do the inner work through her new program, Unleashed. Val shares how her training and mindset have evolved over the years, how she balances chasing big goals with being a mom and mentor, and what it really takes to build mental resilience at the elite level. We explore the power of mental training—whether through visualization, therapy, working with a sport psychologist, or trying something like hypnosis—and how it helped her develop the confidence and calm needed to perform under pressure and stay at the top of her game. If you love this episode, check these out: Episode 80: Sofia Mabergs on Team Dynamics, Sweeping & Training for Curling -Olympian Sofia Mabergs discusses her journey with Team Hasselborg, touching on team cohesion, training routines, and the importance of playing to individual strengths. Episode 82: Curling for Beginners & Improvers with John Robertson -Author John Robertson shares insights from his book, offering guidance for curlers at various skill levels to elevate their game. Episode 84: Safe Supplements with Nina Walker -Performance nutritionist Nina Walker discusses how athletes can navigate the world of supplements safely, focusing on making informed choices without compromising 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
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
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
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
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
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
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
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
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
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
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
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
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
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
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