Melissa Plumeau-Fitness

Dudes + Pilates. Or, why every fella should be on the Reformer.

Folks, let’s talk about the Pilates Reformer.

In the last couple of years, the Pilates Reformer has taken the spotlight with millions of people jumping on board the Pilates train.
Wildly popular with the lady folks ( in fact some reports suggest 82% of Pilates participants in the US are female), it may seem a bit daunting for the fella’s to step into a studio & strap those feet into the fuzzies.

But I am here to tell you, yes, Pilates is for you too.

In fact, the Pilates methodology was created by a man who not only valued physical fitness but believed that the path towards achieving ultimate health was paved with Teasers ( among other things).

Soooo… how can it help you achieve your fitness & health goals?
Let’s start here.

Stability & Control : We want the things to move that should move (ideally through a full ROM) & the things that shouldn't move to stay put. Pilates trains both … helping you move more efficiently in everyday life & sport, while also reducing the risk of injury (cuz who has time for that?).

Strength: Pilates isn't about how much weight you can move, it is about how you move. Pilates builds strength throughout your entire body, including the muscles that support your hips, back & spine. Because being strong is great. But being strong AND able to move well is even better.

Mobility & Flexibility: Tight hips? Stiff back? Achy shoulders?Pilates moves your body through ranges you may not use very often ,which can help you move more freely & without pain.

Get back to doing stuff: Whether you're still active or haven't moved like you used to in years, Pilates can help you rebuild strength, move with greater ease & feel more capable in your body.

And fellas, you don't need to be flexible, know what you're doing, or be “good at Pilates” to get started.

You just need to start where you are.

PS: Over half of my private clients are men. Just sayin’...
PPS: An actual quote from one of my male clients.

After over 20 years of coaching adults in the pursuit of fitness & health, these are a few of the hills I will die on.

1. STOP trying to follow someone else's plan. Whether it is nutrition or building muscles, what worked for someone else may not work for you.

Everytime I see a post with someone showing off their gainz or with some line that says “ this is how much protein I eat in a day to look like this ( or something similar)”, I cringe.

Not because I am not happy for them, because I am. But because it sets up the false belief that if you copy what they are doing, your results will be the same.

Maybe you will, but you will likely find that the way you respond to that meal plan or fitness program is different- because you, my friend, are different. And there really is no one perfect strategy to accomplish health for every person.But the good news is, there is the right strategy for you.

SOLUTION: Keep admiring the hell out of folks that you can relate to. Celebrate their wins as a sign that yes, you too can do hard things. And surround yourself with people that inspire you to keep reaching for your goals.

2. Speaking of meal plans. You do not need a perfect meal plan. In fact, I am gonna go ahead and state that I believe that meal plans set folks up for failure in the long run.

Why? Because if I had you a curated meal plan ( which I can’t because I am not a Registered Dietician) am I really teaching you to make choices that support your wellness goals? What happens after the meal plan gets boring?

This is how I help my clients learn to build meals that meet that their unique profile:

#1 We will do a complete analysis of your eating habits… as well as your sleep & stress & overall lifestyle - even your budget. Cuz yes, these will influence your success.

#2 If you want it, I will set you up with a buncha recipes curated to help you meet your nutritional goalz. It will be jam packed with foods you like, and includes a shopping list.

#3 I will educate you about how different foods work in your body, & how to leverage that knowledge to be successful even if you find yourself staring at the cold bar in the convenience store.

3. You do not need to schedule your workouts like an appointment or set your clothes out the night before, or simply set your alarm for an hour earlier … because let;s face it, if it was that easy, consistent exercise would be not just a goal, but a reality for almost all of us.

In fact, that type of advice can be more frustrating than helpful, & may also contribute to the belief that you just can’t be successful in exercise…because none of those cliche tips tell you how to make consistent exercise fit into your life.

Wanna really find ways to make your workout work for you?
Let’s start here:

#1 Recognize your barriers (time, money, knowledge) & start getting creative with how you can overcome these.
#2 Set realistic goals based on what you want to do. What you like to do, & what you can do based on your barriers
#3 Identify what motivates you and how to tap into those feelings … even when s**t gets hard.

Curious to know... what are your hills?

XOXO
Melissa

Supporting Cardiovascular Fitness with Pilates.

Pilates is widely recognized as an optimal means of improving core strength, increasing flexibility & building muscular endurance.

But regular practice can also help support your cardiorespiratory fitness.

Wait…what?

For many, the word “cardio” evokes images of hours on the treadmill, or sweating your way through a cycling class.

But research also suggests that the addition of regular Pilates exercise into your training program can contribute to improvements in cardiorespiratory fitness.

In a 2021 study, previously sedentary women between the ages of 21-35 participated in two 50-minute Classical Pilates sessions each week for 15 weeks.

By the end of the program, researchers observed significant improvements in aerobic fitness & exercise capacity, despite no significant changes in body composition.

Researchers proposed several reasons for these improvements, including increased lumbopelvic-core strength, improved rib cage mobility, & more efficient breathing mechanics developed through Pilates practice.

So why should you care about improved cardiovascular fitness?

Welp… it means your body becomes more efficient at delivering and using oxygen.

And that my friends makes things like climbing stairs, hiking with friends, dancing yer a$$ off at concerts not quite so tiring.

In short …cardiorespiratory fitness helps build the capacity to keep doing the things you love a lil but easier.

Now you may be wondering if this means that Pilates can replace your walks/runs etc.

NO.

Pilates isn't a replacement for traditional cardio.

It simply means that Pilates is beneficial for more than just improving core strength & flexibility when included as one part of your overall training plan.

This study is also a reminder that while body composition did not significantly change over the course of 15 weeks, meaningful physiological adaptations were still taking place…even with only two sessions per week.

Remember, you don't have to start with 5 days a week, all or nothing approach.

Start with 2x a week… and let momentum & motivation build.

PS: DM if you would like to read my full analysis.

Losing body fat, maintaining muscle mass post-menopause & staying sane throughout the process may seem like a lofty goal.

Bu the good news is that it does not require the perfect meal plan or the most extreme workout.

For some folks, a GLP-1 is an important part of that journey. For others, it isn't the right fit. The same is true for intermittent fasting, low-carb / high-protein diets, or expensive gym memberships.

You see, the question isn't really, "Which tool is best?" (cuz newsflash, there is no one best way)

The real question you need to ask is, "What combination of tools will work best for me to improve my health in a way you that is not only sustainable, but keeps me sane?"

The results you see in the graphics are all real. Post-menopausal. No gallbladder. No intentional calorie restriction.

Every part of the plan was designed to reduce stress in the body, improve consistency, & create an environment in which results could happen.'

Was it sexy? Dramatic? Hellll no.

But it worked. And that is what matters- cuz every body needs something a lil different.

The challenge isn't finding the perfect plan. It's finding the right combination of strategies that fits YOUR body, YOUR lifestyle, YOUR health, and one you can actually stick with.

And that my friend, is where the magic happens. Because even when hormones change, stress is high, or menopause shifts the rules, your body can still adapt.

It simply requires a strategy that works with your physiology instead of against it.

PS: These are real numbers. From a real person.