All About Pilates

All About <em>Pilates</em>

We are so excited to be bringing a brand new training style to Move With Us for the first time ever! Pilates has been highly requested by you - our community, and we can finally say it’s here.

Our new MWU Coach, Lisa Nicolaisen, joins the team to share her passion, knowledge, and love for Pilates. These workouts are designed to create strength, and improve your posture, flexibility, stability, and overall confidence in becoming the best version of you.

It’s time for you to discover a new way to move with our Evolve Challenge, as we bring you four different training styles with brand new workouts and more to love.

So what’s involved with Evolve Pilates?

We caught up with Coach Lisa to answer your most commonly asked questions. Keep reading to find out what you can expect from Evolve Pilates.

What can I expect when doing Evolve Pilates?

Evolve Pilates is all about feeling stronger within your mind and body. You can expect to sculpt and sweat while lengthening and strengthening your entire body. If you are looking for something new to incorporate into your training routine that is gentle on the body but will also challenge your body, then these workouts are for you. You can also expect a whole lot of burning and pulsing… which you can thank me for later.

How long does each workout take?

All body sculpt workouts are 50 minutes, including a warm-up and cool-down, and all body sweat workouts range from 30-50 minutes.

Try this Pilates Burner for a taste of what you can expect in Evolve Pilates, and enjoy a full body burn 🔥


What can I achieve with Evolve Pilates?

By doing my Pilates program, you will achieve all of the amazing benefits Pilates has to offer that will improve your everyday life. Read on for my top 5 benefits:

  1. Total body strengthening - Pilates will not only strengthen your core but will strengthen every muscle in your body. Not only does it build strength in larger muscle groups (quads, hamstrings, chest, etc) but it also strengthens the smaller stabilising muscles that help support our body and prevent us from injuries. 
  2. Improve your posture - Pilates helps to strengthen undeveloped postural muscles and makes you more conscious of your full body alignment, which improves your posture.
  3. Improve your flexibility - Pilates is an effective way to improve your flexibility as a lot of the movements lengthen and strengthen your body at the same time. Flexibility is important as it will help you workout more effectively, reduce your risk of injury, and help you feel better in day-to-day life. 
  4. Mind body connection - Pilates is a mind-body practice that enhances body awareness. Founder Joseph Pilates was adamant that Pilates was about the “complete coordination of body, mind, and spirit.” The goal is to perform each movement with your full attention and when your mind and body work together, it maximises the benefits of every workout.
  5. Breath work to decrease stress - Proper breathing is essential and helps you execute movements with maximum power and efficiency. Learning to control and breathe properly can reduce stress and release the tension you may be holding in your body.

What is the training split?

Your workouts are programmed in 2-week blocks so that you are repeating the same workouts for two weeks in a row. The purpose of this is to master your technique in the first week and push yourself in the second week. All of my Pilates sessions focus on the whole body.

Here’s a closer look at what you can expect with a 6-day training split:

Body Sculpt
(Focus: Full Body)
Body Sweat
(Focus: Full Body)
Body Sculpt
(Focus: Full Body)
Body Sweat
(Focus: Full Body & Core)
Body Sculpt
(Focus: Full Body)
Body Sculpt
(Focus: Full Body)
Rest & Recovery

Can I complete Pilates alongside another training style?

Pilates is such a great complement to any form of fitness as it is designed to teach the body to move in the best possible way. Adding regular Pilates classes into your fitness routine will only make you stronger and your smaller muscles will love you for it. I would recommend incorporating at least 1-2 Pilates classes into your routine alongside your strength training, as it will help boost your flexibility, mobility, and strength, and these skills will improve the efficiency of your movements in everyday life.

What equipment will I need?

You will need a Yoga Mat, Booty Band, Pilates Ball (I use a 22cm ball), and A Light Pair of Dumbbells or Hand Weights (I would recommend 1-2kgs).

However if you do not have access to certain props you can substitute for a no-equipment body sculpt workout which is the best part of this program, you can take these workouts anywhere with little-to-no equipment which means, no excuses!

Is this training style suitable for beginners? Do I need to have any experience to join Evolve Pilates?

My Pilates program is suitable for everyone. No matter your fitness level, I got you covered. Whether you are a beginner, intermediate, or advanced there are workouts to suit everyone's needs with lots of options to regress, progress, and swap exercises. You can start at any age and reap all of the amazing benefits of Pilates as it’s a movement that you can do for the rest of your life. If this is your first time doing Pilates, I recommend following the no-equipment Body Sculpt workouts to get a greater understanding of the fundamental movements.

Which goal should I choose in the MWU App, if I want to do Evolve Pilates?

It’s important to remember the training style you choose to follow doesn’t dictate your results; it is only one contributing factor to achieving your goals.

So, if you are wanting to focus on pilates for the entirety of the 6 weeks, we would recommend selecting the goal that you would like to work towards more. The goals you can choose from are lose body fat, both and muscle gain. Please note, if your main goal is to build muscle we would recommend taking a look at the Full body Strength training style and incorporating 1-2 pilates session a week.

No matter which training style you choose, nutrition is the key factor for body composition changes! So, if you are staying consistent with your training and nutrition and putting in the effort, the results should follow.

Places for our Evolve Challenge have now closed. However, if you’re looking to join the MWU community and evolve your training, mindset and lifestyle, take a look at our Programs.

We have multiple Programs available with weekly intakes to suit all fitness levels and goals. Follow the link to get started or chat with our team to find out more.