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  • Excited to get this out into the world because Kurt Michael Downes is a coach you should know. Not only does he know his stuff, he’s incredibly generous in sharing that knowledge.

    Kurt also has an impressive amount of industry experience (in addition to all those fancy letters next to his name), including coaching Canadian Olympian Brandon McBride to the 800m record of 1:43.20, and guiding Kelsey Balkwill to a top 6 placing in the 400H at the World Junior Championships and top 20 placing at the World Indoor Champions in the 400m. How lucky am I that such cool people are happy to chat with me?

    I really enjoyed this discussion with Kurt, and I felt like I learned a lot. We spoke a lot about how track and field style training can be used for non track and field athletes, and we also talked about speed and agility in general, and mechanics of running in general.

    Kurt gave a lot of practical examples and I found this a super, super valuable listen. I hope you enjoy. Find it everywhere you get your favourite podcasts.

    Thoughts about this episode? Let me know over on IG!

    About Kurt Michael Downes:

    Kurt Michael Downes is an award winning teacher with the Windsor Essex Catholic District School Board and President and Head Coach of the Border City Athletics Club.

    Kurt has represented Canada as a staff coach at nine international events, including the Tokyo 2021 Olympic Games. He coached Canadian Olympian, Brandon McBride to the 800 meter record. He guided Kelsey Bale to a top six placing in the 400 hurdles at the World Junior Championships and a top 20 placing at the world Indoor champions in the 400 meter.

    He is an advocate for community and sport access for youth, having facilitated, led and created discussions, forums and programs for youth and diversity.

    He is a public speaker and builder, and he was also the recipient of the Canadian Running Magazine Golden Shoe Award as the Community Builder of the Year, the Under Armour Diversity Award,  Athletics Canada Dr. Doug Clement Coach of the Year, and the Contributions to Catholic Education Award. Kurt has also recently begun his PhD in kinesiology.

    Featured on the show:

    Where to find Kurt:

    Twitter / X: KurtMichael_dee

    LinkedIn: Kurt Michael Downes

    Instagram: @kurtmichael_dee

    Important Links: Stay up to date on the Total Performance podcast where you can join Siobhan Milner and guests as we explore the many aspects that come together to build our total performance. Find Siobhan Milner on Instagram, Twitter, & Facebook
  • In this podcast episode, Siobhan Milner provides some quick tips for self-directed strength training. That is, strength training for athletes and coaches without a dedicated strength and conditioning coach as part of their team. Siobhan breaks down how she sets up sessions, and addresses common fears about training without a strength coach. Take a listen if you're heading into the gym without a guide!

    Important links:

    Find the transcript of this podcast on the show notes page.

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  • Carbohydrates have gotten a bad rap over the past few years, so I asked Maja Berry to do a dive into all things carbs for us.

    Join us as we delve deep into the world of carbohydrates and their impact on athletic prowess.

    Discover the role of carbohydrates in both energy and recovery. Maja Berry demystifies common myths, and providing evidence-based insights along with practical strategies for optimizing carbohydrate intake and timing. Your peak performance awaits!

    Thoughts about this episode? Let me know over on IG!

    About Maja Berry:

    Maja Berry is a qualified dietitian with a Master’s degree in sports nutrition, specializing primarily in addressing issues related to under-fuelling and Relative Energy Deficiency in Sport (RED-S) or Hypothalamic Amenorrhea (HA). Her dedication to this field stems from a deep understanding of the critical link between energy consumption and expenditure. Maja has observed that numerous athletes grapple with under-fuelling; however, she believes that achieving optimal fuelling can effectively address this issue.

    Her professional experience includes working at the English Ballet School, where efforts are continuously made to ensure that students are robust and well-conditioned athletes. In her private practice, Maja assists a diverse group of athletes who have encountered difficulties in maintaining a healthy balance of energy intake and output. Additionally, her experience in treating eating disorders has further reinforced her understanding of the often-present connection between sports, under-fuelling, and mental health.

    Featured on the show:

    Where to find Maja:

    Website: www.thebluebirdcentre.com

    LinkedIn: Maja Berry

    Instagram: @maja.berryrd

    Facebook: majaberryrd

    Tiktok: @majaberryrd

    Important Links: Stay up to date on the Total Performance podcast where you can join Siobhan Milner and guests as we explore the many aspects that come together to build our total performance. Find Siobhan Milner on Instagram, Twitter, & Facebook
  • Coach Kendall Green (B.S., CSAS, USAW) simplifies speed and athletic development in this podcast interview hosted by Siobhan Milner.

    Kendall’s key advice: keep it simple. Kendall discusses motivating athletes with tech tools like the Dasher, how to foster self-motivation, talks about speed coaching across age ranges, and the universal benefits of sprint training in various sports.

    Kendall Green also touches on how speed can be developed in the weight room, and how sprint OR strength training may be more important for certain athletes at certain times. Kendall shares practical takeaways for athletes and coaches, particularly regarding fostering the development of complete athletes with a solid base of movement skill.

    Thoughts about this episode? Let me know over on IG!

    About Kendall Green:

    Kendall Green is Head Strength & Conditioning Coach and Owner of Green Roots Performance & Wellness in Williamsburg, Virginia. He has previously served as a High School Head T&F Coach, Football Coach, and Strength & Conditioning Coach. He specializes in speed and power development.

    Featured on the show:

    Where to find Kendall:

    Instagram: @greenrootspw

    Twitter: @KoachGreen_

    Simplifaster: https://simplifaster.com/articles/author/kendallgreen/

    Important Links:

    Find the transcript of this podcast on the show notes page.

    Stay up to date on the Total Performance podcast where you can join Siobhan Milner and guests as we explore the many aspects that come together to build our total performance.

    Find Siobhan Milner on Instagram, Twitter, & Facebook

  • Season two of the Total Performance podcast is on its way.

    I've spoken to some really interesting people. We're going to be talking a little bit about Speed training. I've also spoken to a track and field coach. So we've talked about track and field training for athletes who might not actually be track and field athletes as well. I'm speaking to an amazing dietician.

    We're also spending some time talking about pelvic floor health, which can be particularly interesting to athletes. After pregnancy and the general population, so I think we've got a really varied program coming out That's going to be interesting for both athletes coaches and people who are just interested in training whether or not they're an athlete I hope you enjoy and you can look forward to our first episode next week.

    Just a reminder that you can find further podcast episodes at https://www.siobhan-milner.com/podcast. And this is where you can also find different ways of working with me if you head to https://www.siobhan-milner.com. Enjoy.

  • I want to say a huge thank you to everyone who has been listening to season 1 of the Total Performance podcast! We are taking a short break but will be back with more guest episodes as well as some solo ones. If you have anyone that you would love to see on the show or a topic you wish I would cover please email me at [email protected].

    I will see you soon in Season 2.

    Important Links:

    Sign up for my newsletter to get podcast updates in your inbox Stay up to date on the Total Performance podcast where you can join Siobhan Milner and guests as we explore the many aspects that come together to build our total performance. Find Siobhan Milner on Instagram, Twitter, & Facebook
  • Today is episode four of Siobhan Milner's minis which are shorter solo episodes where I dive into a particular topic. If you have a topic you want me to dig deeper into then please let me know over on Instagram, or shoot me an email.

    In this episode, I am discussing stretching. I've had a few people ask: "If stretching doesn't improve range of motion more than other movement forms, why should I stretch at all?" So here's here’s a quick update on the science around stretching and its effects on range of motion, recovery, and injury risk.

    Important Links:

    Find links to the studies mentioned in this episode here. Sign up to my newsletter to get podcast updates in your inbox Stay up to date on the Total Performance podcast where you can join Siobhan Milner and guests as we explore the many aspects that come together to build our total performance. Find Siobhan Milner on Instagram, Twitter, & Facebook
  • Today is episode three of Siobhan Milner's minis which are shorter solo episodes where I dive deeper into a particular topic. If you have a topic you want me to dig deeper into then please let me know over on Instagram, or shoot me an email.

    In this episode, I am discussing the importance of sleep and how to optimise it. Sleep is an underappreciated and sometimes forgotten aspect of health that can make a bigger impact than you realize. I will be getting into the benefits, how much sleep is optimal for adults, and how that number might be different if you are an athlete. All of this is so imperative to know but I also will be giving you ways to optimize your sleep so that you are gaining all the benefits possible for your overall health and athletic performance.

    Take a listen and let me know what you will be doing to make your rest time the most beneficial for you over on Twitter, Instagram, or Facebook.

    Important Links:

    Stay up to date on the Total Performance podcast where you can join Siobhan Milner and guests as we explore the many aspects that come together to build our total performance. Find Siobhan Milner on Instagram, Twitter, & Facebook
  • Today is episode two of Siobhan Milner's minis which are shorter solo episodes where I dive deeper into a particular topic. If you have a topic you want me to dig deeper into then please let me know over on Instagram, or shoot me an email.

    In this episode, I am discussing why you should always check that your supplements are third-party batch tested. We see just about every Instagram influencer selling supplements by making bold claims that are hardly ever backed up by actual science. And what you may not know is that the contamination rates of supplements are rather high. This is why it is super important to always check that your supplements are third-party, batch tested.

    Take a listen and let me know if this episode helped to shed light on the supplements market for you.

    Important Links: Stay up to date on the Total Performance podcast where you can join Siobhan Milner and guests as we explore the many aspects that come together to build our total performance. Find Siobhan Milner on Instagram, Twitter, & Facebook
  • Those of us who’ve tried Olympic lifting as a sport or as a supplement to our training know that it’s very technical. But did you know that the technique used can vary based on your body?

    In today's episode, I am speaking with Elisabeth Oehler of EO Performance. She is a weightlifting and strength & conditioning coach and consultant who helps organizations to evolve and develop their athletic development programs and improve strength & conditioning support. She also coaches elite athletes from different sports on a remote basis and works as the Head of Strength & Conditioning in a multi-sports academy in Saudi Arabia focusing on martial arts, handball, and athletics.

    Today’s episode is split into two parts. In the beginning, we focus more on Olympic lifting technique and how that might be variable according to your body type, and also how you might be able to self-correct your Olympic lifting technique if you don't have constant access to a coach. This will be really helpful for so you if you have been training for a while and want to either begin Olympic lifting as part of your strength program or if you’ve been working on Olympic lifting for a little while and wanna hear more about how some aspects of the technique might be a little bit variable.

    In the second part of the podcast, Elisabeth and I particularly talk about Olympic weightlifting for children. We talk about why Elisabeth believes in teaching Olympic weightlifting to children, and how teaching Olympic lifts to children is different from teaching Olympic lifts to adults. And also what Elisabeth thinks is most important for parents and coaches to focus on to set up their children for better physical literacy later in life.

    We discuss a myriad of topics in this episode but our main focus is on Olympic lifting for all ages. Elisabeth gives some amazing insights into the differences in training for adults and children and the importance of starting early if you want to pursue weightlifting as a sport versus a component of your strength and conditioning work to support your sport.

    If you are already into Olympic lifting and want to improve, or if you’re a coach or parent who wants to start your children or youth athletes with lifting, then this episode is definitely for you.

    What are your thoughts on today's topic? Let me know over on IG or send me an email!

    About Elisabeth Oehler:

    Elisabeth Oehler is a weightlifting and strength & conditioning coach and consultant who helps organizations to evolve and develop their athletic development programs and improve strength & conditioning support. She also coaches elite athletes from different sports (e.g., weightlifting, rugby, athletics, and martial arts) on a remote basis.

    Currently, Elisabeth works as the Head of Strength & Conditioning in a multi-sports academy in Saudi Arabia focusing on martial arts, handball, and athletics. Elisabeth studied Sports Science and holds an MSc in Sports Coaching from the University of Birmingham. She is pursuing a Professional Doctorate in Elite Sports Performance at Dublin City University. From 2017 through the end of 2020, she worked as a full-time coach for the German Weightlifting Federation, first as a manager of the youth department and later as head of talent identification and national coach.

    She has experience in several high-performance environments including national teams and professional clubs. Elisabeth is a licensed weightlifting coach (DOSB A-Licence High Performance) and specialized Youth Coach by the German Olympic Sports Confederation and has further qualifications in strength & conditioning.

    Featured on the show:

    Connect with Elisabeth on her website

    Follow Elisabeth on Instagram | Twitter

    Important Links: Stay up to date on the Total Performance podcast where you can join Siobhan Milner and guests as we explore the many aspects that come together to build our total performance. Get the full show notes and transcript over on the episode page. Find Siobhan Milner on Instagram, Twitter, & Facebook
  • Are you someone who identifies as being injury prone? Have you given consideration to how you progress in your training?

    Today is the first episode of a series that will run throughout the podcast which are shorter solo episodes where I dive deeper into a particular topic. I am super excited to get into the nitty-gritty so that we can all progress with intention and (hopefully!) with less risk of injury. If you have a topic you want me to dig deeper into then please let me know over on Instagram, or shoot me an email.

    In this episode, I am talking about a concept from exercise science called progressive overload. This principle involves gradually increasing the stress placed on the body. Our bodies are resilient and adaptable, so they respond to the right amount of stress placed on them. And I think we know this at least somewhat intuitively because we know that all kinds of training are hard, and we adapt to that challenge!

    The issues arise when you've sustained a super short, sharp increase in training load, and it's just been too much at once for the body, sometimes resulting in pain or injury. So how can we implement progressive overload in our training? Take a listen and I'll introduce you to this concept!

    Important Links: Stay up to date on the Total Performance podcast where you can join Siobhan Milner and guests as we explore the many aspects that come together to build our total performance. Get the full show notes and transcript over on the episode page. Find Siobhan Milner on Instagram, Twitter, & Facebook
  • As athletes, we focus so much on our bodies that we at times can neglect our minds and well-being. So, how are you truly feeling? What do you enjoy doing outside of sport? What makes you deeply happy? And lastly, who are you without sport?

    That last question is the hardest one for most, but it is also the most important. It encapsulates so many questions you can ask yourself all in this short sentence. Take a listen to this episode as Julia Eyre breaks it down for us.

    In today's episode, I am speaking with Julia Eyre of White Lion Performance. She coaches, teaches, researches, and advocates for athlete well-being in the sports system. Julia founded White Lion in order to offer athletes accessible and accurate information about health and performance. She works as a strength coach, sports scientist, and psychologist, and is based in Giesen, Germany.

    We discuss a myriad of topics in this episode but our main focus was athlete well-being and health. Julia gave some tips for athletes to be proactive in optimizing their well-being, and we also talked a little bit about some of the things that need to change within certain systems and certain sports in order to prioritize athlete well-being. Because, as Julia mentioned multiple times, happy, healthy athletes are always going to perform better and live better.

    How do you define your mountaintop? Let me know over on IG!

    About Julia Eyre:

    Julia Eyre coaches, teaches, researches, and advocates for athlete well-being in the sport system. She founded White Lion in order to offer athletes accessible and accurate information about health and performance. She works as a strength coach, sports scientist, and psychologist, and is based in Gießen, Germany.

    Featured on the show:

    Connect with Julia on her website

    Follow Julia on Instagram | Twitter | Youtube | TikTok

    Important Links: Stay up to date on the Total Performance podcast where you can join Siobhan Milner and guests as we explore the many aspects that come together to build our total performance. Get the full show notes and transcript over on the episode page. Find Siobhan Milner on Instagram, Twitter, & Facebook
  • Are you a dancer who is struggling with either strength training, conditioning, and/or mobility? Are you shying away from strength training because you think it could be counterproductive to your dance? (Spoiler: it isn't!)

    In today's episode, I am speaking with Jason Harrison, who owns Present Tense Fitness, is a Certified Strength and Conditioning Specialist (CSCS), certified personal trainer, and is a member of the International Association for Dance Medicine & Science. He draws on his experience and qualifications to develop systems for his clients, whether they are members of the general public or professional dancers, to nurture both their bodies and minds, and help create resilience against injury.

    When it comes to strength training and metabolic conditioning, there are so many misconceptions and we confront quite a few. We also discuss the gap between passive flexibility and active mobility, the mental side of dance training, plus how having an empathetic coach can keep you safe from an injury that will cost you both time and money.

    We are covering a variety of topics but are focusing on dancers in this episode, but if you are not a dancer, no worries, there is still plenty for you to glean from today's conversation. Enjoy!

    What was your biggest takeaway from today's episode? Let me know over on IG!

    About Jason Harrison:

    Jason Harrison is a Certified Strength and Conditioning Specialist (CSCS) who has trained clients in New York, Los Angeles, Washington, D.C., and in his native Dayton, Ohio. He also is a Certified Personal Trainer through the National Strength and Conditioning Association, as well as a United States Weightlifting Level One coach. Jason is a member of the International Association for Dance Medicine & Science (IADMS) whose training interests include developing systematic approaches for enhancing dancer performance and injury prevention strategies rooted in strength and conditioning best practices.

    Featured on the show:

    Connect with Jason on his website

    Follow Jason on Instagram | Twitter

    Important Links: Stay up to date on the Total Performance podcast where you can join Siobhan Milner and guests as we explore the many aspects that come together to build our total performance. Get the full show notes and transcript over on the episode page. Find Siobhan Milner on Instagram, Twitter, & Facebook
  • Are you struggling with low energy availability? Do you know the signs and symptoms to look out for (even the less common ones)? What about how to navigate and help yourself so that you can continue sports if diagnosed?

    In today's episode. I am speaking with fellow New Zealander, Katie Schofield, Ph.D., who is a former international track cyclist, registered nutritionist, and holds a Ph.D. with a specialty in LEA and RED-S which is exactly what we are diving into today.

    We are getting to understand what Low Energy Availability (LEA) & Relative Energy Deficiency (RED-S) truly are, what symptoms can you expect to experience & how they can affect your daily life, how proper nutrition plays a role, and why having a coach that understands LEA & RED-S can make a world of difference in your growth and performance. Plus, if diagnosed with LEA or RED-S, then what should your next steps be?

    While this may feel new, LEA & RED-S are actually very common and the continued research is edging toward many people being at risk for these. Katie is an amazing person to learn about this from since she did her doctoral research on it and was diagnosed with RED-S back in 2014. So she has massive amounts of experience and knowledge from both the educational and personal experience sides making her a great resource of information.

    Whether you are curious about LEA & RED-S, think you may be experiencing the effects, or have already been diagnosed, this episode will answer your questions and more. Enjoy!

    Did you learn something new about LEA & RED-S in this podcast? Did you have an AHA moment while listening? Let me know over on IG!

    About Katie Schofield:

    Katie was a former member of the NZ elite track cycling team between 2012-2016 and competed in multiple World Cup and World Championship events. Prior to her cycling career, she completed degrees in exercise science, nutrition, and a Master of Physical Education at the University of Otago, NZ. Katie retired from competitive cycling in mid-2016 to undertake a Ph.D. at the University of Waikato, which was inspired by being diagnosed with Relative Energy Deficiency in Sport (RED-S) in 2014. Katie's doctoral research investigates the impact of energy deficiency on the body and the socio-cultural contributions to energy deficiency in elite athletes. Her future goals are to educate and inform exercising populations, using her research knowledge and personal experiences, to enhance their understanding of sport-science, health, nutrition, and athletic performance.

    Featured on the show:

    Connect with Katie on her website | email

    Follow Katie on Instagram | Facebook

    Important Links:

    Stay up to date on the Total Performance podcast where you can join Siobhan Milner and guests as we explore the many aspects that come together to build our total performance. Get the full show notes and transcript over on the episode page. Find Siobhan Milner on Instagram, Twitter, & Facebook
  • What is pain? Does pain always equate to tissue damage? And does pain always mean I need to stop training?

    In today's episode, I have the honor of speaking with my friend, Arthur Woznowski-Vu, who has a master's degree in physiotherapy and is currently working on the last year of his Ph.D. in Rehabilitation Science with a focus on pain management. So to say he knows what he is talking about is an understatement. We are getting into understanding what pain is and how it works, how the mind, brain, and body are truly inseparable, and how much our thoughts do indeed matter. Plus, we discuss how systems are very important- but only if they are set up with you in mind.

    This is a very important conversation because all of us experience pain at some point in our lives, and research has shown that an understanding of the science of pain can help reduce pain- so this podcast is a great place to start!

    Did you learn something new about pain in this podcast? Does anything you’ve experienced in your training or injury history make a little more sense now? Let me know over on IG!

    Learn more about Arthur Woznowski-Vu:

    Arthur Woznowski-Vu is a proud dad, husband, and lifelong martial artist from Montreal, Quebec, Canada. He has competed regionally and nationally in Karate, and when 18 suffered a knee injury resulting in surgery and a lengthy rehab process. He got back to competing afterward, but only for a short while until he got busy with pursuing his university bachelor’s and professional master’s degrees in physiotherapy at McGill University.

    After a few years of clinical practice and several continuing professional development courses, Arthur became very interested in understanding pain according to the latest science, and how best to manage it and provide rehabilitation. This led him to reduce his clinical hours and go back to McGill University. He is now in the final year of his Ph.D. in Rehabilitation Science, which focuses on chronic pain and sensitivity to physical activity.

    Arthur currently also does some teaching at the university level and he volunteers at the Canadian Physiotherapy Association, as Chair of the Pain Science Division since the Summer of 2021. As for his plans after his Ph.D., Arthur is currently working on opening his own clinic, "The Chronic Pain Rehab Clinic".

    Important Links:

    Stay up to date on the Total Performance podcast where you can join Siobhan Milner and guests as we explore the many aspects that come together to build our total performance. Get the full show notes and transcript over on the episode page. Find Siobhan Milner on Instagram, Twitter, & Facebook
  • Welcome to the Total Performance with Siobhan Milner podcast. This pod is dedicated to all things athletic performance and injury prevention. I'm a strength and conditioning coach, currently working with elite-level and talent squad athletes with a background in exercise and rehabilitation science. I also work with many private clients looking to recover from injury or reach their performance goals.

    I'm a huge believer in the benefits of movement for everyone from all walks of life, but I particularly like to get nerdy about athletic performance and injury prevention, so that's primarily what this podcast will be focusing on. Over the last decade or so of working with athletes and performance artists, it's become really clear to me that performing at a high level requires so much more than great training.

    High performers in the physical sphere also need to take into consideration mindset, psychology, pain, science, nutrition, and so much more. So part of the reason that I launched this podcast is a little bit selfish. I know that for me to grow as a coach, much like for you to grow as athletes, I need to look at things from a lot of different angles and gather a lot of different insights from different professionals.

    Whether you're an amateur athlete, a recreational mover, a professional sports person, or someone looking to return to sport after injury, there will be a ton of episodes relevant to you coming up. Don't hesitate to reach out if you've got questions or if there are certain things you'd love to see covered in the podcast or certain people that you'd love me to speak to.

    Enjoy!

    Learn more about Siobhan Milner:

    Siobhan Milner believes we’re made to move. She is an exercise scientist with over a decade of experience working with everyone from Olympians, to premier-league hockey players, to patients with low back pain, to professional dancers, to individuals with cancer and chronic lung diseases. She uses her expertise to help you improve your athletic performance, and prevent, manage, and recover from injuries.

    Siobhan is currently a Strength & Conditioning Coach with TeamNL (Dutch Olympic team), training Short Track Speed Skaters and the national Curling team.

    She also works with several independent athletes, primarily in endurance sports and dance, and with clients seeking her knowledge in injury rehabilitation.

    Important Links:

    Stay up to date on the Total Performance podcast where you can join Siobhan Milner and guests as we explore the many aspects that come together to build our total performance.

    Find Siobhan Milner on Instagram, Twitter, & Facebook