01/20/2025
Blasphemy or Evolution? ....
Could my new emerging approach in the studio be seen as Pilates betrayal - or is it simply the natural next step?
You tell me -
As a certified Pilates instructor with 24 years of personal practice and five years actively teaching now, I’ve always championed low-impact movement. It’s a philosophy that prioritizes core strength, functional movement, and safe movement - especially for aging bodies. All of which I whole-heartedly embrace - BUT where I’m heading in my practice might challenge traditional Pilates ideals.
As much as I adore and trust Pilates, especially for pain eradication, I’ve noticed one glaring gap: fat loss. Especially for my perimenopausal and menopausal clients struggling with hormonal shifts, Pilates alone just doesn’t move the needle for weight management. (Notice how you see increasing numbers of heavy set women in Pilates classes - which is AWESOME - killing it - strong but yet not dropping in size regardless of how many classes a week they take? This is not about body shaming, but we must stop and ask why?)
Pilates is an absolutely brilliant tool for functional movement, balance, and pain-free strength building. It’s also something you can do every day without worrying about recovery. Pilates will always be the foundational element in my movement therapy offerings, no doubt. But here’s the reality: while it builds incredible strength, balance, flexibility, and facilitates pain-free mobility .... it doesn’t do much for fat loss.
I often tell clients, “We gain strength in the studio and lose weight in the kitchen.” It’s true, but I want to incorporate a way to help clients spark fat loss through movement too, especially as diet and fasting alone don’t always cut it for women dealing with hormonal changes.
Cardio has long been a go-to for fat burning, but as we age, it begins to work against us. Sustained cardio raises cortisol levels - the stress hormone that signals your body to hold onto fat. Instead of fat loss, you’re stuck in a metabolic stalemate - as your body clings to fat stores like a scared child with its treasured stuffy. ... Yeah, that fat isn't going anywhere - no matter how much you 'crush it'.
Then there is HIIT - High Intensity Interval Training -
HIIT alternates short bursts of effort - like sprinting or heavy weight lifting - with brief rest periods. This method is intense enough to boost metabolism without overstimulating cortisol, making it the perfect solution for women dealing with hormonal shifts. The 2/3 active, 1/3 passive cycles are my fave personally. (i.e. 20-30 second active set of one movment, followed by 20-30 seconds of another movement a smidge more challenging, then 20-30 second rest...with a max of 15 minutes entirely.)
The trick for my clients though:
How do I adapt HIIT for those with aging bodies - those with joint pain and/or injuries?
What do I mean?
Well, no mat work that has you jumping around in jumping jacks, burpies, crab walks and the like ... especially if you have spinal compressions, arthritis, or recovering from knee surgery. We want to challenge the body without inducing pain. Even jumping on a mini-trampoline can be tricky for some - though a great option for the right person.
HIIT jumpboarding on the reformer is an option - it's like jumping up and down while laying on your back with spring resistance instead of your body weight and gravity. (it's lots of fun, wheee) Yet, for those unable to articulate properly through their feet and ankles, or have knee pain that screams with any jumping action - it's no bueno. .... I see hammer toes, bunions, heel spurs, plantar fasciaitis, arthritic knees .. and the list goes on. Jumping is not a solution for them.
My solution?
Kettlebells!
HIIT exercises with Kettlebells - I'm especially loving soft bells, which are sand-filled. (girly bells if you will, lol)
I've already been working with smaller hand weights (up to 10 lbs), but to induce fat burning, we need to build muscle mass by upping that resistance and taking the muscles to fatigue. We need to break the muscles down and rebuild them larger. Muscle is metabolically active. The more muscle mass, the higher the resting metabolic rate - which means you're burning calories and fat, even while sipping tea and doom scrolling here.
Kettlebells are the perfect fusion of strength and flow. Like Pilates, they can be used to still emphasize core engagement, alignment, and breathwork, but with the added heavy weight challenge needed to build muscle and burn fat. Plus, soft, sand-filled kettlebells are gentler on the body - you're less likely to get bruised if bumped a little too hard against the body in transitions. (And bonus: they have a cute factor as a studio prop - you know me and my aesthetics! ha.)
Seriously though, by incorporating heavier weights into my clients’ routines, I’m targeting two critical needs:
1. Building Bone Density:
Heavy resistance creates stress on the muscles, which stimulates bones to lay down new tissue. This means no frail, brittle bones as you age that easily break if/when you should fall. (One of the leading cause of hospitalization in the aging community.)
2. Boosting Fat Burn:
Muscle is metabolically active, meaning it burns calories even at rest. By progressively loading muscles to fatigue, we stimulate long-term calorie burn and metabolic efficiency. This means fat melting away, and bringing the body back into healthier BMI ranges for long term vitality and disease prevention. (This is about more than 'appearances' - though a valid desired benefit as well.)
As I tend to do ... I tried it out on myself first ....
Kettlebell routines infused with Pilates principles - fluid, controlled, and deliberate.
Think: kettlebell flows that seamlessly incorporate core engagement, proper functional alignment, and intentional breathwork.
Over the holidays, while staying home during my 2 week studio closing, I did daily kettlebell workouts instead of my usual mat Pilates. In just 2-3 weeks, the results were surprisingly undeniable:
1. Increased energy and strength — I feel 15 years younger, literally. All movement felt more effortless.
2. Visible muscle definition — fat is starting to melt away. (I was strong before, but it was buried under 'fluff'. Now I'm even stronger, and the layers hiding it are falling away to reveal that underlying muscle.)
3. Reduced inflammation — I’m moving better and recovering faster. I attest this to the increases muscle mass burning off 'bad hormones' which then creates inflammation.
Does this mean I'm ditching Pilates - of course not. I"m always about extracting the best of worlds and fusing them together for even better results. This is no different.
So I'm rolling this out with my clients now - and it is being eagerly received so far.
SILVER is the new STRONG.
My clients will not only continue to get and BE Pilates Strong ... but pumping iron (or in this case, sand) strong!
"High impact" ... "heavy resistance" .... "muscle fatigue" ... "progressive weight load" ....
all curse words - outright blasphemous - in the hard core Pilates community.
Oh no, she didn't .... traitor! (I can hear the hackles in my head.)
I personally don't see this as diluting Pilates (or abandoning it's core principles) though ... but rather, expanding upon it. Pilates Plus!
This isn’t meant to be Pilates “blasphemy” but rather an evolution. By fusing the best of low-impact movement with the metabolic benefits of heavy weight training, I’m giving my clients a path to stronger, leaner, and healthier bodies. The bodies that Joseph Pilates was responding to and treating in his day is much different than those we are working with in today's times. I dare say, he would agree that we need to evolve in varying ways. It's about taking the principles his exercises were built upon to adapt to changing needs. (Hormone disruption is epidemic today with all the toxins in our world, even beyond perimenopause changes.)
In ever changing conditions, it’s time to rewrite the rules a bit ... adapt. evolve.
So, what do you think - blasphemy or evolution? Let me know in the comments!
