Alice Milner

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Paris, France

English, German, Russian

Alice Milner is a leading AcroYoga teacher in the UK. She has been teaching Yoga and AcroYoga for over a decade.

In her native Cyprus she took part in long-distance running competitions and aerobic marathons, as well as doing ballet and modern dance for 13 years. Then at 15 she had a "lucky" accident – a serious hip injury made her take up yoga. Having battled with asthma for many years, after a short time practising she didn't need to use an inhaler anymore.

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“A journey of a thousand miles start with the first step”

The path from weight-lifting to calisthenics

Braden started his fitness journey weight-lifting and relay racing in high school, until joint pain and a shoulder injury caused him to rethink his view of exercise and movement.

“When I was in high school, prior to my injury I was 169lbs benching 300lbs, squatting 2 x 325lbs, and deadlifting 475lbs. I was one of the strongest kids pound for pound. I was very successful with weight lifting and was showing more progress as the weeks went on. I was weight strong but not body strong.”

While in full sprint during a relay race, he made a wrong movement, which caused his hip to pop. This resulted in disparity and imbalance in his entire body, particularly affecting one of his shoulders. His form changed, and weight-lifting was putting extra stress on one side.

“I injured my shoulder from heavy lifting. I was at my strongest, and from then on, I haven’t gotten back to that strength. I didn’t plan to rehab, because I loved the gym so much, and didn’t want to step away. My stubbornness kept me from getting it fixed. Not a smart move. It didn’t get better until I started calisthenics…I realized the benefit of having less stress put on my joints, ligaments, and tendons.”

– “I found that with calisthenics I was able to still workout hard and also have my shoulder heal.”

“My workouts are sometimes 20-30 minutes. That’s the beauty of bodyweight. Just keep moving.”

The 3 main benefits Braden experienced with calisthenics

He’s able to train his body intensively without aggravating his shoulder injury

Calisthenics was a challenge to him and his expectations; progress in calisthenics just isn’t the same as in weightlifting. “It isn’t an ego builder. You do not put on size as fast and it takes a while to master moves.” But he discovered the long-term benefits that came as a result of his calisthenics journey;

“I found that with calisthenics I was able to still work out hard and also have my shoulder heal…My body has become more proportioned and I am much more mobile than I was as a weight lifter.”

He’s still interested and committed to using calisthenics years later

Braden considers himself to be a ‘wherever the wind takes me’ kind of person. When something became boring to him, he’d simply move on. And yet, two years later, The Movement Athlete has helped him stay focused, interested and constantly improving.

“It is simple. It has good descriptions in the video and the progressions are realistic…The majority of the moves in calisthenics I cannot do yet. I am starting at square one.”

He’s learned to pace himself

The Movement Athlete seems to have helped Braden immensely in his overall training habits, and what he’s now capable of, mentally and physically. He’s experienced first-hand the benefits of periodization; he’s no longer too rigid in his training and appreciates the importance of allowing his body to rest and recover.

What his workouts look like

His workout routine now is just naturally built into his everyday life:

“first thing when I get home, I make a pre-workout cappuccino and get to my garage, get some music going and jump some rope to warm up. Then I am ready to rock and roll. My workouts are sometimes 20-30 minutes.”

Training as a Family

His workouts don’t take over his life, but they’re a valuable part of it.

“That’s the beauty of bodyweight. Just keep moving. Go through the circuit quickly. Do not take a rest if you don’t need it.”


Training as a family

Nowadays, Braden regularly works out with his wife Tawnee. She too is a calisthenics athlete, who loves acroyoga and was recently accepted to the ninth season of American Ninja Warrior! Check out her awesome Instagram account @tawneeleo.

“That’s the beauty of bodyweight. Just keep moving. Go through the circuit quickly. Do not take a rest if you don’t need it.”

“Calisthenics is great when it comes to the Army because you need to be mobile and strong in all positions.”

“I am much more mobile than when I was as a weight lifter.”