Empowered Performance -for Life, Fitness & Competition

09/29/2025

✨ Don’t lose your edge this season ✨
Most athletes stop training once games start — and that’s when performance dips, fatigue rises, and injuries creep in.

👉 In-season training isn’t about doing more. It’s about training smarter: short, focused workouts that keep your strength, mobility, and recovery on point.

Swipe through to learn why, how, when, and the rules of training once you’re back on the ice 🥌💪

📖 Want the full plan? My In-Season Training Guide is packed with sample workouts, recovery tools, and planning strategies to help you perform your best all year.

DM me “IN-SEASON” for the link, or grab it at app.fitr.training/p/inseasonguide

09/27/2025

My little basement gym isn’t aesthetic. The lighting is terrible, the equipment is mismatched, and there’s nothing “Instagram pretty” about it.
But it has been a lifesaver.
👉 During the pandemic
👉 Through pregnancy + postpartum
👉 While running my own business
👉 And while chasing my curling goals
This space has carried me through every season of life — not because it looks good, but because it’s there when I need it.
Consistency > aesthetic. Progress > vibes.
And this basement? It gets the job done. 💪
➡️ What’s your fave unaesthetic home gym must-have?

09/16/2025

UCC curlers at Hot Shots this past weekend!!

Coach Matt was surrounded with lots of familiar faces… Roger, Linda, Doug, Carol, Bred (I mean, Brad!! IYKYK), Derek, Jacob, and Jennifer.

We can’t wait to hear and see what you learned!

09/05/2025

09/05/2025

A lot of my genius was grown during this mentorship … for those in health and fitness looking for continuing education I can’t recommend this course enough!

A 12 week mentorship for movement professionals that teaches you an inside out approach to understanding the human body and how it moves. Principles of biotensegrity, biomechanics, gait, foot mechanics, tendon health, pelvic floor therapy, pelvic health, programming, strength training, and more.

08/19/2025

Three-time Paralympic medallist Mark Ideson said the GSOC Wheelchair Curling Invitational will be a 'really cool opportunity' to showcase his sport alongside the Masters event.

08/16/2025

Most curlers stop their off-ice training once the season starts for 2 big reasons:
• Fear of injury, soreness, or extra fatigue
• Thinking it takes way too much time
The truth? Staying consistent with off-ice training helps you avoid injury, recover faster, and stay ready for big events.
You don’t need hours in the gym — just the right strategy.
👉 DM me “inseason” and I’ll send you a few quick resources to help you keep your edge all season long!

08/01/2025

Last chance for our auction in support of Brook ❤️

Brook’s diagnosis has changed. What was thought to be transverse myelitis is now confirmed as a rare spinal stroke. She’s begun intensive rehab, but the road ahead is long and costly.

The auction closes tomorrow to bid on a signed Team Canada Homan jersey and personal video message from Rachel Homan, with all proceeds supporting Brook’s recovery. ❤️‍🩹

Auction: https://www.32auctions.com/RallyforBrook
Go Fund Me: https://gofund.me/148e7875

07/21/2025

💥 Build Power in Your Curling Delivery — Part 2: Exercises 💥

Now that you know what to focus on in the gym (see Part 1), here’s the how.

These exercises are designed to help you move better, build strength, and develop power that actually transfers to your delivery.

🥌💪 Each one connects directly to the 4 key concepts from Part 1:

🔹 Split Squat – Move well & own the position
Control your posture, alignment, and range. This is your foundation.

🔹 Hinge to March – Improve length–tension relationships
Challenge your ability to load through the hips and transfer force with intent and control.

🔹 1.5 Step-Up – Train timing across joints
Get the hips leading the movement, not the knees. Think “hip extension first,” just like in your delivery.

🔹 Suitcase Deadlift – Build total-body strength
Simple, effective, and crucial for producing force safely and efficiently.

🔹 Power Step-Up – Train explosive power after you’ve built strength
Take your strength and turn it into speed. This is where power comes to life!

⚡ Want help putting these together in a full-season plan?
📩 DM me and I’ll help you find the best Empowered Performance program for your goals.

07/21/2025

💥 How to Maximize Your Off-Ice Training to Improve On-Ice POWER: Delivery Edition 💥

Want more drive, control, and consistency out of your curling delivery? 🥌 Off-ice training is your secret weapon — when you focus on the right things. Here are 4 key concepts to guide your training:

🔹 Move well & own the position
Training helps you improve mobility, reduce injury risk, and build body awareness so you can move efficiently and control your technique. No wasted energy.

🔹 Length–tension relationship
Power is created through muscles that can properly lengthen before they shorten — especially in your hips, knees, and ankles. If you’re too tight, your ability to load and explode suffers. The gym is the perfect place to work on this.

🔹 Timing
Just like throwing a ball, power in curling delivery comes from the correct sequence. You don’t want to extend from the knees and ankles before your hips. Training the right movement patterns off-ice makes on-ice technique adjustments easier.

🔹 Strength → Force → Power
Want more power? Don’t skip steps. Strength comes first. A strong body can apply more force, and that force turns into power when we train explosively later. Build the base before adding speed.

🎥 See Part 2 for exercise examples you can start using now.

07/16/2025

📣 Alberta Curlers! Are you still looking for a player for your U20 junior team? Mackenzie is leaving Yellowknife this fall and moving to Calgary to head to college and would like to still curl. Mack has been to 3 junior nationals repping Team NWT so has lots of experience. If you are looking for a player, or even a fifth player Mack would be a great addition to your team.

Mack also has experience teaching adults with Learn to Curl clinics and teaching junior curlers so if anyone needs help with their club programs please let us know and we will get you in touch with Mack!