Pilates Elephants

To what extent do we need to entertain our clients? We discuss a nuanced perspective, maybe it’s a bit of both.Resources mentioned in the episode: Connect with Natalie Wilson on Instagram Connect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Dore retrained from international flight attendant to Pilates instructor at 62. We discuss teaching Pilates to cabin crew and Pilots in Ghana, navigating study alongside an irregular work schedule, and the illusion that other people are more perfect at Pilates than they really are.Resources mentioned in the episode: Connect with Dore Hewitt-Brown on Instagram and FacebookConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Resources mentioned in the episode:Hypermobile people have poorer digestive motility and more digestive problems hereHypermobile people have lower blood pressure and faint more often hereHypermobile people have much higher rates of anxiety, panic disorder and agoraphobia hereHypermobility is characterized by generalized increased pain sensitivity herePain in hypermobility is likely caused by central nervous system sensitization hereMaybe that’s why excessive focus on body sensations contributes to pain and disability in hypermobile people hereExercise is safe and feasible for people with hypermobility hereNo evidence that any specific kind of exercise is better here and hereGeneralized exercise works just as well as targeted exercise hereHeavy strength training appears to be safe and beneficial hereExercise into the hypermobile range and exercise in neutral are equally beneficial hereConnect with Natalie Wilson on Instagram Connect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Resources mentioned in the episode: Connect with Natalie Wilson on Instagram Connect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Resources mentioned in the episode: Studies on Pilates and weight loss are very poor quality and not enough evidence to show any benefit on weight loss hereMost effective strategy for weight loss in people near retirement age combines dietary restriction, resistance training and high protein hereGoal setting, weighing, self-monitoring and social rewards significantly enhance weight loss success hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Resources mentioned in the episode: Romana teaching Pilates matwork hereConnect with Naomi online here and on Instagram Connect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Connect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Resources mentioned in the episode:Connect with Nathan Ross Rees on Instagram here Check out the Nathan Ross Rees Reformer Podcast here Find Nathan’s Reformer Academy online and on IG hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Lessons for Pilates studio owners from the restaurant businessConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

3 self-diagnosed introverts discuss the powers and perils of being an introverted Pilates instructor.Resources mentioned in the episode: Connect with Kyle Marsh on Instagram and Natalie Wilson on Instagram Find Breathe Education here and on InstagramFind True II Form online here and on InstagramConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Resources mentioned in the episode:Benjamin et al., 2023 systematic review of conservative interventions for diastasis hereTheodorson study on immediate effect of exercise on diastasis hereGluppe randomized controlled trial of abdominal strengthening for women with diastasis hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Resources mentioned in the episode: Connect with Nathan Ross Rees on Instagram here Check out the Nathan Ross Rees Reformer Podcast hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Connect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Resources mentioned in the episode:ACOG guideline hereAb curls don’t make diastasis worse here and here and hereThere is poor evidence of a relation between relaxin and pelvic pain in pregnancy hereConnect with Natalie Wilson on Instagram Connect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

My experience offering unlimited Pilates classes, why you should not do it, and what to do instead. Plus, how to transition out of offering unlimited memberships if you’re already doing it.Connect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Resources mentioned in the episode: PE episode 160 Can we even feel muscles activating? hereGlute activation drills don’t increase glute activation hereHigh levels of mechanical tension on individual muscle fibers is the main stimulus for strengthening here and here and hereDOMS is caused by unaccustomed exercise including longer muscle lengths or eccentric components hereDOMS is not a good indicator of whether your workout was effective hereThe repeated bout effect means that as you get used to a particular workout it causes less and less soreness hereIn the prone leg extension test there is high variability in the order of muscle firing between healthy pain-free people hereConnect with Natalie Wilson on Instagram Connect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

If you’re a Pilates instructor and you’re sick of juggling your time between several studios, listen to this.Connect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

The age-old debate. We settle it once and for all. Resources mentioned in the episode: You can bias lower abs from upper abs by doing posterior pelvic tilt vs ab curl herePeople with LBP lift with LESS flexion in their lumbar spine hereThere was low-quality evidence that greater lumbar spine flexion during lifting was not a risk factor for LBP onset/persistence or a differentiator of people with and without LBP hereOnly 4% difference in total load on the vertebrae during stoop vs squat lifting hereLoad shifts posteriorly away from disk as you flex here at close to full flexion less than a quarter of extensor moment is from disk and deep ligamentsPeople lift more efficiently in spinal flexion (more efficiently = same force output with less muscle activity) hereThat’s probably why elite powerlifters increase spinal flexion automatically as they approach maximum loads hereSpine posture in general has not been shown to be a causal factor in LBP according to a systematic review of systematic reviews in 2020 hereEven lifting a box from knee height when instructed to keep the spine neutral, results in 22 degrees of lumbar flexion hereExperienced physical therapists can’t detect lumbar flexion of less than 34 degrees during a squat hereIn lab experiments compressive load - not flexion or extension - causes disk injury here“Bad technique” doesn’t cause injury - Crossfit injury incidence is 0.27 - 3.3 per 1000 hours of training hereInjury incidence in running is 2.5 - 33 which is almost exactly 10x higher hereInjury incidence in ballet is 3.9-4.4 per 1000 hours - which is higher than Crossfit even though ballet dancers practice in perfect alignment hereMost injuries in fitness centers result from people falling off equipment or dropping weights on themselves hereConnect with Natalie Wilson on Instagram Connect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Resources mentioned in the episode:How to make $100k a year teaching Pilates book hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

What is perfectionism, how can we recognize it and what can we do to let it go.Resources mentioned in the episode:Connect with Natalie Wilson on Instagram Connect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

If you struggle with clients cancelling at the last minute, or no-showing, this will help.Connect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Our thoughts on how to find the balance between structure and spontaneity in your teaching.Resources mentioned in the episode:Connect with Natalie Wilson on Instagram Connect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

This is my framework for leading a team of instructors so everyone teaches the same principles - but maintains their individual style.Connect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Sandi has built a solo business teaching Pilates from her apartment in Jakarta Indonesia, which pays her in excess of $100k a year. This is her story.Resources mentioned in the episode: Find Sandi's Pilates Capital online here and on Instagram hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Here is my list of the BIG rocks that will make you vastly more effective and confident as an instructor. Plus the medium-sized rocks that will add a little edge in performance.Finally, what I call the tiny pebbles - the things that will contribute next to nothing to your clients’ results.Resources mentioned in the episode:Learn the Big Rocks in a weekend by reading Strengthen The Person Not Just The Body Part hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Pilates can be a lonely profession. Here are our experiences, and some strategies we’ve found helpful to build and maintain social connections. Resources mentioned in the episode:Connect with Natalie Wilson on Instagram Connect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Resources mentioned in the episode: Growth mindset improves educational outcomes for low income students herePeople with growth mindset are more psychologically healthy hereTeachers adopted digital technology more easily if they had growth mindset hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

I’ve updated my view on this lately after reading two new meta-analyses on the topic.Resources mentioned in the episode: González-Gálvez et al. (2019) Effects of exercise programs on kyphosis and lordosis angle: A systematic review and meta- analysis hereDimitrijević et al. (2022) Effects of Corrective Exercises on Lumbar Lordotic Angle Correction: A Systematic Review and Meta-Analysis hereAzavedo (not Macedo!) et al. (2018) Postural corrective exercise helps low back pain exactly the same amount as general exercise hereConnect with Natalie Wilson on Instagram Connect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

A step-by-step guide on how to build, nurture and monetize an email list for your Pilates business.Resources mentioned in the episode: Schedule a call with our team hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

My 7-step process to attract, filter, hire, lead and mentor superstar Pilates instructors for your studio.Resources mentioned in the episode: Schedule a call with our team hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

What do cirque du soleil, pyramids, Pilates influencers and cows have in common? Find out in this episode.Resources mentioned in the episode: Pilates Goddess podcast episode “Do influencers know Pilates?” hereTiffany Burke aka @poiseandstrengthpilates hereAlexandria Crow Yoga hereConnect with Natalie on IG here Connect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Resources mentioned in the episode: Schedule a call with our team hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Resources mentioned in the episode: Original IG post hereEpisode 105 How to master rehabilitation hereStrengthen the Person Not Just The Body Part hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Part two of an in-depth conversation ranging on teaching, Pilates business, personal growth, giving yourself permission and other topics. Resources mentioned in the episode: Connect with Nathan Ross Rees on Instagram here Join Nathan's reformer academy hereCheck out Nathan Ross Rees' podcast hereFind Rise Reformer online here and IG hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Part one of an in-depth conversation ranging on teaching, Pilates business, personal growth, giving yourself permission and other topics.Resources mentioned in the episode: Claude Debussy Nuages (parallel descending ninths) hereConnect with Nathan on Instagram here Join Nathan's reformer academy hereCheck out Nathan Ross Rees' podcast hereFind Rise Reformer online here and IG hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

2 new high quality research papers were published in the last couple of months, shedding more light on the effect of abdominal exercises on diastasis.Resources mentioned in the episode: Instantaneous effect of abdominal exercises on diastasis hereLong-term effect of abdominal exercises on diastasis hereSchedule a call with our team hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Resources mentioned in the episode: Schedule a call with our team hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Resources mentioned in the episode: Ice baths reduce strength gains from training hereRunning makes you stiff hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Resources mentioned in the episode here: Google form template hereOur great big wall of proof - example of how to use testimonials hereLeave us a review hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Response to a listener question about how to do less and prioritize self-care.Connect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

We talk about stability a lot but when you look closely it’s not possible to define the word in relation to back pain and injury.Resources mentioned in the episode:People who receive spinal stabilization exercises improvement in pain is unrelated to changes in TrA timing hereWhen researchers assess people with LBP for spinal stability, and give specific stabilization exercises only to people who are “unstable” they don’t experience better outcomes than unmatched exercise where the people were not ’unstable” hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Hannah is co-founder of Planke app, which is a match-making app for Pilates instructors and studios. In this conversation we talk about the development and function of Planke app, and get into a fascinating conversation about the insights Hannah has gained on what successful studios and instructors do differently, to find their ideal work match.Resources mentioned in the episode: Connect with Hannah McMullen here Download PlankeApp for iPhone hereDownload PlankeApp for Android hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

What I’ve learned after 17 years of being in business about how to deal with fear of confrontation, plus real and imaginary haters.Connect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Why do we place so much emphasis in which pieces of equipment we’re trained on? It’s not the same in other disciplines like Personal Training or Physical Therapy.What if we could just jump on a Cadillac and mess around and figure stuff out?Resources mentioned in the episode: Connect with Adam McAtee on IG hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Resources mentioned in the episode: Schedule a call with our team hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Are your upper traps really over-active?Many people experience tension or pain in their traps, and we often assume that indicates the muscles are overactive, and they need to relax more. But does it?Resources mentioned in the episode: Neck pain without red flags (spinal fracture, vertebral artery dissection, spinal cord injury, infection, cancer, AS) is nonspecific neck pain hereModerate quality evidence people with neck pain have increased pressure pain sensitivity throughout their bodies hereOr maybe they don’t hereMotor control is better than no treatment, but not better than strengthening hereMotor control and neck strengthening exercise are more effective than shoulder exercises, with low quality evidence hereVery low quality evidence that motor control, yoga/Pilates/Tai Chi/Qigong and strengthening exercises are equally effective hereThere are no known consistent risk factors for neck pain including computer use hereIsometric and loaded ROM exercise reduce neck pain in the short term hereStrengthening works better than stretching, ergonomic interventions or frequent breaks in the short-term here, and everything works about the same in the long-termTests to identify clients with neck movement dysfunction / motor control deficits are not supported by evidence hereGuideline for nonspecific neck pain is strengthening exercise, explain favorable prognosis, address psychosocial factors, and give manual therapy hereCombining shoulder girdle + neck strengthening may be more effective in the short term for neck pain, compared to neck-only exercises hereTLDR - nonspecific neck pain. Probably strengthen it and try not to worry too much. If it feels good, roll it on a spiky ball too, or ask your partner to massage your neck.Connect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Tactile cues help our clients understand the movement better, right? Or do they?We’ll take a look at the evidence, along with discussing our thoughts on what value hands-on does have in today’s Pilates class.Resources mentioned in the episode here: Connect with Kyle Marsh on InstagramFind True II Form online here and on InstagramKnowledge of results is more effective than manual guidance here and hereFiguring a movement skill out for yourself works better than being given explicit instructions on ideal technique hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

There are only 4 key things you need to know to break through a strength plateau, or help your clients get seriously stronger.Resources mentioned in the episode: 4+ sets per week per movement is required for strength gains hereStop 2-3 reps before failure hereEat 2g protein per kg body weight per day hereFor young adults 1.6g/kg/day may be enoughCaloric surplus makes it a lot easier to get strong hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Don’t worry dear listener, there are PLENTY of good… no GREAT reasons to do Pilates for people with back pain. We share some of them here.Resources mentioned in the episode:Connect with Adam McAtee on IG hereBrinjikji et al. 2015 - Disk bulge is highly prevalent in pain-free people hereChanges in low back pain after TrA retraining are not related to changes in TrA timing hereChanges in low back pain after strength or flexibility training are not related to changes in strength or flexibility hereVoltaire: The art of medicine consists of amusing the patient while nature cures the disease herePhysical therapy patients who receive guideline-based care have better outcomes hereMore non-guideline concordant treatments correlate with increased risk that pain becomes chronic hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoMentioned in this episode:Get 1:1 coaching with me to grow your studioGet 1:1 coaching with me to grow your studioThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy

Resources mentioned in the episode: Golgi Tendon Organs respond more to changes in tension than to absolute tension hereGTOs also desensitize after high tension.Glute activation drills increase perception but not actual glute activation hereElite bodybuilders can’t accurately sense muscle activation hereConscious experience of expected movements is inhibited hereHigh levels of mechanical tension on individual muscle fibers is the main stimulus for strengthening here and here and hereStretch-induced muscle growth hereChanges in back pain after TrA retraining are not related to changes in TrA timing hereConnect with me on Instagram: @the_raphaelbenderDownload a free course guide:Pilates CertificationVisualized AnatomyBecome a Breathe Education Mentor Affiliate: Program infoThis podcast uses the following third-party services for analysis: AdBarker - https://adbarker.com/privacy