LindaFit Pilates

The fountain of youth? It’s in the extension…..I’m a big fan of layering back extension onto the hamstring curl. It’s a total posterior chain win and keeps the workout feeling fresh. Try adding this to your next session!

Working smarter 🧠💪

When we’re injured, the instinct is to stop everything. But for minor strains, the key isn’t always stopping—it’s modifying.

As I like to say: Don’t throw the baby out with the bathwater! 🛁

I’ve been navigating a glute/hamstring strain. Here’s how I’ve adjusted my training to reach 90% recovery: 👌

Shortening the Range: Full-range trap bar deadlifts were exacerbating the strain. By limiting the range—keeping my knees more extended and not lowering to the floor—I kept the muscle active without the painful over-stretch.

I am almost 90 percent healed and I recently added a new exercise:

Standing Hip Thrust. Unlike the trap bar (where tension is highest at the bottom in a deep stretch), this machine loads the glutes at the top in their shortest position. Because I am holding on to the machine for stability, I can control the descent and stop just before the strain and then drive right back up.

The result? I started small but have progressed and can now do the exercise through a full range of motion without feeling any soreness or strain.

The Key? Patience!!!

The more you know, the better you move. ✨

It’s always a sad day when it’s the last session of my LindaFit Pilates Mat Teacher Training program.

We have 15, two hour sessions and all my students are invited to my online Pilates zoom classes throughout the training period, so we really get a chance to know one another.

It’s not totally goodbye as I always invite my students to attend my next training-complementary, to reinforce their knowledge. Many do!….

All of my students have access to the program recordings for a full year, which help them refine their knowledge and further develop their teaching skills.

My training groups are small- up to six students maximum, the next training is in June 2026. I hope to see you there.

Strains and injuries are part of the game—especially when you live in the gym. 🏋️‍♂️
I’ve been nursing a lateral hamstring strain lately. I tried the “complete rest” route for a week, and guess what? It actually felt worse.
The lesson: Don’t throw the baby out with the bathwater. Sometimes you don’t need to stop; you just need to modify.
Lately, I’ve been using the trap bar for modified range-of-motion SLDLs. Lower weight, intentional tension, and zeroing in on that hamstring. The proof is in the results: it’s feeling stronger and finally healing.
The Dilemma: When it starts feeling good, the urge to “send it” and go full ROM or max weight is real. As fitness junkies, we don’t suffer from a lack of motivation—we suffer from too much of it. That’s usually how the trouble starts.
Stay disciplined with your rehab. Slow is fast. 👊
Longevity

love this posterior chain exercise! It’s one of the best for targeting the glutes and hamstrings. 🍑✨

Since I’m currently managing a slight hamstring strain, I’ve modified my range of motion a little to keep it safe and effective for my body right now.

How to nail the form:

✨ Keep a Neutral Spine: Protect your neck and back by staying aligned.

✨ Plug Your Shoulders: Keep those arms “plugged in” so the weight doesn’t pull you out of position.

✨ Mind-Body Connection: As you rise, visualize your glutes and hamstrings doing the heavy lifting.

✨ Engage Your Core: Your abdominals play a huge role in preventing hyperextension (arching) in the lower back at the top.

✨ The “Optimal” Range: Ideally, you want to stop when your body is parallel to the floor or in a straight line to keep max tension on the glutes. Because of my strain, I’m coming up slightly higher to relieve some of that intense pull—and I really focus on keeping my abs engaged to protect my lower back.

Listen to your body, stay consistent, and the gains will follow. !! 💪🏽

FitnessTips MindMuscleConnection TrainSmart GymEducation ProperForm FunctionalTraining InjuryRecovery HamstringStrain ListenToYourBody RehabJourney GymMotivation

✨ I’m always excited and inspired to teach my LindaFit Pilates Mat Teacher Training.

One of my favorite parts? Anatomy —and seeing certified teachers return to deepen their knowledge and earn some CECs. Reconnecting with students is always a joy.

💫 I still have a couple of spots left!

📆 Feb–March 2026
• 15 live, 2-hour online sessions
• Anatomy • Repertoire • Practice Teaching
• All sessions recorded + available for 1 year

🕒 Tues & Thurs, 3–5 pm (EST)
▶️ Begins Tues, Feb 10
⏹ Concludes Tues, March 31

🔗 Learn more & register:
lindafit.com/teacher-training/

lindafitpilates

It’s one of those cold dreary days that makes you dream of retreats ✨
Sunshine, beautiful places, and exploring the world together.

🇵🇹 Portugal – August 2026
🌿 Upstate NY Weekend Retreat – March 2026

To join our LindaFit Lifestyle Retreat group travel list, reach out to [email protected]