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Hosted on Acast. See acast.com/privacy for more information.

In this episode Leah and Catherine chat through the concept "as much as necessary, as little as possible"- Brent Anderson Polestar Pilates.

In the fitness industry "squeezing" and "tightening" has been a big focus. However, this cue can over-recruitment of muscle fibres and over time this can become an issue. For efficient movement strategies we only need to recruit "as much as necessary".

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In this episode, Leah and Catherine delve into a common client concern. Firstly, they discuss the word "toned" and what that really means. The reality of looking toned is largely influenced by body fat percentage. Catherine clarifies the difference between strength and hypertrophy training. Also the real life cost of having these abs- are you willing to put in the time and effort required? And is that effort worth it to me?

Home Truth- There are no quick fixes

Other things to consider is the type of core work you are doing, isometric exercises (planks) will not necessarily create the necessary stimulus to build muscle bulk. Working to muscular failure is essential to create necessary stimulus to build strength. Building muscle bulk requires more reps at a lower load. In order to be able to tolerate that we need a well functioning core system.

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This episode is for you if you are a new Pilates teacher and struggle with class planning.

Leah and Catherine discuss things to consider as a new teacher planning a reformer pilates group class.

• Begin Supine: Footwork and the importance of grounding
• Aim to move all joints through all ranges
• Efficiency and flow: Reduce disruption and minimise transitions to get the most out of your time
• Protect your own energy: Talking less and consider your position in the room
• Choosing exercises: Consider base of support, transition from a more stable base to less stable
• Safety first, than get moving

As the teacher, you are honing the skill of responding to what your are observing in real time.

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In this episode, Leah and Catherine discuss things they never say as Pilates teachers:

1. "Squeeze your glutes"- Catherine describes the difference between squeezing/tensing muscles and actually applying load to those muscles. Yes maybe it might help your awareness of that muscle, improve that neuromuscular connection. However, this is not the same as building strength or improving movement patterns.
2. "Engage your core"- Leah discusses her pet peeve "engage your core"- the abundant phrase heard frequently throughout the fitness industry at large. This immediate feedback does not mean you are doing it correctly. It over simplifies the function of the core. Alignment and set up is important when it comes to your core not engaging.
3. "Pin your shoulders down"- They chat about the anatomy of shoulders/ribcage and why letting your shoulders rise to your ears is actually important for upper limb function.

This episode is permission to NOT do these things and actually enjoy your movement.

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In this episode, Leah and Catherine share insights into class planning so that you can deepen your understanding into why you are doing what you do. The goal is moving as many joints in as many planes as possible. Next we can add props to either help add support or to add more challenge. Finally they discuss the benefits of choreography for brain health.

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In this episode, Leah and Catherine discuss the anxiety that surrounds returning to movement. Leah shares her personal experience returning to a yoga class recently and the anxiety it provoked in her. Entering a new space, meeting a new teacher and new people can all be overwhelming. Catherine shares a similar experience on her return to the gym. This episode normalises the feelings of anxiety that returning to movement after a break can

evoke. They also discuss getting back to movement after shorter breaks/holidays and catching the negative self-talk loop.

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