PILATAY

That was cathartic.

The American College of Sports Medicine “ACSM” released new landmark resistance training guidelines, the first update in 17 years, this past March.

New evidence review of data from 30,000+ participants found that the biggest benefits come from consistency, not complicated programs.

Social media inundates us with fads, trends, optimization techniques, and hacks. It’s overwhelming! And when that happens, we give up. DON’T!

The words I read in this post are direct quotes from Stuart M. Phillips, PhD, FACSM, who was an author on the new position stand and a professor in the department of kinesiology at McMaster University.

It’s the quote that the ACSM decided to put at the very top of their press release.

As a former publicist, I know that speaks volumes about the message they hoped to get across.

As someone who is chronically online 🤭, and has a Pilates-appreciation page, I know how loud the fear mongering around exercise can be. It’s completely counterproductive, and dangerous. And the ACSM agreed.

There is not a one size fits all prescription to resistance training. The very first bullet point in this press release is “programs should be individualized based on personal goals, enjoyment, and safety to maximize long term adherence.”

I have heard a few Fitfluencers address this in a meaningful way. I was extremely pleased when this first came out to see a gym bro get online and say “I was wrong.” It showed a lot of integrity. And I was looking forward to seeing more videos like that. But they never came. We got a lot of “it’s nuanced.” Nothing meaningful.

I think the Takeaway here should be to stop getting health advice from Fitfluencers, and find what works for YOU!

Just move. Maybe that means starting with a brisk walk. Take the stairs. Find a trainer. Follow along with a YouTube. Find ways to be active in life. Take a class. Whatever!!!

It doesn’t have to be complicated. It doesn’t have to be perfect. Just move your body!

If you want to read the full press release, you can find it at Acsm.org.

MOVE YOUR BODY! 💪🏼

When they told you there was only one way… they were wrong.

And now we have the data to back it up.

The messaging that was trending over the past few years - that there is only one path or one way to health - was not only dangerous and counterproductive, it was WRONG!

“David J. Sautter, a NASM-certified personal trainer and fitness nutrition specialist at Muscle Booster, told Flow Space that this isn’t new information. What is new, however, is that “thanks to the ACSM, we now have the data of 137 systematic reviews backing our ethos,” he said.

“The new guidelines confirm that people who have no experience with certain movements, no equipment or limited time to exercise, can still massively benefit from more accessible forms of resistance training, such as bodyweight exercises or resistance bands.”

Another key point addressed in the paper may quiet the constant debates about the most effective type of resistance training. According to the science cited in the paper, “nontraditional training is highly effective,” so don’t worry if you’re not interested in doing squats with a barbell balanced on your back. If you prefer to lift your body or use resistance bands or lighter dumbbells, you’ll still benefit.

“If training without equipment, or at home, is the easiest way for someone to incorporate exercise in their life, then that is the best exercise for them to do,” said Sautter. “Any form of resistance training you can stick to, ideally from two sessions per week, is the most effective form of resistance training.””

Long story, short, move your body! Have fun, stay consistent. Find new ways to challenge yourself. 💪🏼💪🏼💪🏼

Twist!

Pilates is functional fitness.

Having a good Spine Twist is like having eyes in the back of your head.

It’s really important to get this one down because drivers can be so aggressive these days and we really cannot let them get away with that. 🖕🫣🤪

I like to let my eyeballs start the twisting. I look at the corner of my eye socket and let that pull me around just a little bit more.

Also, here’s a tip. Don’t forget about the legs in this one. Press down to lift up! Remember, it’s all about resisting gravity and pulling your full body in for the ride.