The 12 Days of Liftmas
The 12 Days of Liftmas: A silly (and fun) holiday lifting session. You’re welcome!
Author: siobhancmilner
How to Return to Exercise after COVID-19 Infection
If you’re not a professional athlete (and therefore don’t have access to coaching staff and a medical team to monitor your training), it can be helpful to know the current guidelines on returning to sport after COVID-19 infection. As I’m sure we’re all aware – COVID-19 (“Corona virus”) is a relatively new virus. And with emerging variants, and more of the population being vaccinated, guidelines on how to return to training have changed a lot since 2020. Older guidelines suggested a slower return to sport. But the guidelines have changed.
With both widespread availability of vaccines, and the circulation of less deadly strains of COVID-19, the approach is no longer quite as conservative.
If stretching doesn’t improve range of motion more than other movement forms, why stretch?
If stretching doesn’t improve range of motion more than other movement forms, why stretch? If this blog title is news to you, here’s a quick update on the science around stretching and its effects on range of motion.
What is Pain? Current Knowledge from Pain Science
Pain is always created in the brain. 🧠 That doesn’t mean it’s all in your head. It’s still very real – it’s just a lot different to what we believed about pain a couple of decades ago.
We used to think there were “pain receptors” in the body that sent pain signals to the brain. It turns out, this isn’t the case.
Nociceptors send signals to the brain for processing. Nociceptors detect changes in temperature, pressure and chemicals and send “possible threat” messages to the brain.
The brain interprets this and decides how much protection you need. If the brain deems that pain will be protective (get you out of a potentially injurious situation), it will upregulate pain more than if it deems the situation safe.
Unfortunately… Pain can be learned. Our nervous system is great at learning. The brain can start to associate certain movements or situations with pain, even if the movement or situation is not causing tissue damage.
Siobhan Milner on Simplifaster: Performance Training for Niche Winter Sports
I spoke to Simplifaster about my work with TeamNL, my work in rehab, and my general philosophies around performance and training. I particularly like that they pulled out this quote … Continue reading Siobhan Milner on Simplifaster: Performance Training for Niche Winter Sports
Why filming your lifts is a powerful training tool
Video is a powerful tool for feedback in your strength training. And you don’t even need any fancy apps. Here’s why I love filming in the weight room! 1. The camera doesn’t lie. You’ll see when bad habits are slipping in. I highly recommend filming a set, watching it back IMMEDIATELY, then re-trying the set with your desired technique if changes are required.
Siobhan Milner speaks to InfamousHockey.com about Strength & Conditioning for Youth Hockey Players
Learn about Siobhan Milner’s approach to Strength & Conditioning for Youth Hockey Athletes
Races still getting cancelled? Here’s how to stay motivated to train
A couple of weeks back, I mentioned that one of my athletes who keeps facing rescheduled, cancelled, and postponed races was asking me about tips for staying motivated. I told … Continue reading Races still getting cancelled? Here’s how to stay motivated to train
Watch: Siobhan Milner speaking to IWNG Rotterdam about the importance of movement for entrepreneurs (and how to fit it in to busy schedules!)
I spoke about why it’s so important to keep moving (even when gyms are closed!) and gave some practical tips for busy entrepreneurs to integrate movement into their schedules.
Achieve your goals and feel awesome in 2021!
Do you want to achieve your sports goals in 2021? Or are you looking to get a pesky injury under control this coming year? Join my free webinar: Goal Setting and Habit Formation for Athletes on Wednesday January 6 at 18:00 CET!
How to readjust your training goals
How to readjust your training goals (because… 2020!). Some tips on how to tweak or redirect your goals in the face of changing circumstances.
Why you should keep training even when you’re goal-less
I firmly believe that showing up to train on your worst days means you’ll always be there on the best days.
I want to remind you of some of the endless benefits of exercise training, even when it feels rough. I think even when we’re not training for anything in particular, these should be pretty strong reasons for us to keep filling out our training logs.