Hello, I hope you’ve had a lovely week and that the longer, lighter days are giving you energy. I’m certainly feeling motivated to spend some time outdoors running in the sunshine this weekend! ☀️

Coming up in this week’s newsletter:

• What is Reformer Pilates - and Why Is It So Popular? I tried it 3x a week for six months and the results were amazing

• New Blood Test Detects - and Tracks - Alzheimer’s Progression

• ADHD & Personality Disorders Explained - this week’s powerful podcast episode with leading UK Psychiatrist Dr. Jorge Zimbron

Hope you enjoy!
Emily x

I swapped some of my usual workouts for Reformer Pilates and saw incredible results. Here's my experience, plus expert advice on how this practice can benefit you.

Reformer Pilates has been gaining serious attention in the fitness world, with studios popping up everywhere and friends, celebrities, and influencers alike raving about its benefits. Intrigued by the hype - and eager to shake up my workout routine, which was getting repetitive - I decided to commit to three Reformer Pilates classes a week for six months at Island Pilates in Hackney Wick.

But what exactly is Reformer Pilates? And how does it compare with regular Pilates and other types of exercise?

Pilates with a Twist

Reformer Pilates uses a piece of equipment called a “reformer” machine, which has a narrow bed that slides along a carriage. It has straps to hold onto and adjustable springs that add resistance to movement. A teacher will guide you through a range of pushing, pulling, and bending exercises that benefit muscles all over your body. One of the great things about the reformer is that the machine adds resistance, meaning you can change the difficulty according to your current fitness level.

Reformer was first designed by Joseph Pilates in 1918, who was working at a hospital during World War I. He attached springs to beds to help patients strengthen their muscles and rehabilitate while they were still bed-bound.

Now, people from all areas of the fitness world are trying it. Long-time Pilates teacher Lizzie Davies tells me it’s a workout suitable for all ages:

“I think people can be intimidated by how glamorous and slick Reformer Pilates can look on social media, but when you boil it down, it's about allowing your body to move and strengthen for the best part of an hour.

As I say to my clients, ‘movement is medicine’ or ‘motion is lotion’. It doesn't matter your age, experience, injuries, or shape - the important factor is to move. I love seeing my clients finish their class a little taller in their spines (with shoulders back and down, of course!) whilst feeling more connected with their own bodies. For me, a reformer is empowering for the mind and body - so why should that be prescribed for a certain demographic?”

Benefits

Experts praise Reformer Pilates for its ability to build lean muscle, correct imbalances, and prevent injury, while also promoting mental well-being through mindful movement and breath control. Many physiotherapists and trainers recommend Reformer Pilates for rehabilitation, postural alignment, and even stress relief, as it helps reduce tension and improve focus. With its adaptability to all fitness levels, from beginners to athletes, it’s no surprise that this full-body workout is becoming a staple in studios worldwide.

Aimee Higgs is a physiotherapist at Physio Me London:

“The key to the effectiveness of the reformer over traditional mat Pilates is the strength component provided by the resistance of the springs. With a focus on core stabilisation, Reformer Pilates is also known for its benefits in rehabilitation and injury prevention, as well as key mental health benefits such as stress reduction, improved focus, and increased mindfulness.”

My Experience

As someone who already enjoys running, spinning, and weight training, I wasn’t new to fitness. But lately, my usual workouts felt a bit repetitive, and I was craving something fresh. Instagram was buzzing with Reformer Pilates transformations, and friends who are instructors had been urging me to give it a try. Their positivity, paired with my curiosity and a studio on my doorstep, was all the motivation I needed to book my first session.

My long-term goal with reformer was to improve my all-over body strength, which has always been an issue for me. I’m not one of those people who can lift heavy weights in the gym, and I would often experience pain when trying to push past my current threshold for strength training.

From the very first class, I was hooked. The exercises felt intense - especially those targeting the glutes and hamstrings (imagine shaking legs and muscles you didn’t even know you had). It reminded me of my dancing days, and I loved how easily I could modify the resistance by adjusting the springs, making each move as tough or gentle as I needed.

Initially, it took a while to understand how the machine worked, but I made sure to choose a reformer with other machines either side of me so I could keep an eye on others in the class and follow along. I couldn’t believe how quickly the classes passed - fifty minutes felt more like fifteen thanks to the flow and variation, which kept things interesting.

My body felt sore after each session - proof that I was working muscles my usual workouts hadn’t touched. But by the end of the second week, I could already feel the difference. I felt stronger and more stable, and I noticed improvements in my core strength and posture.

By the end of the month, the results exceeded my expectations. My gym lifts became noticeably heavier, which I attribute to the extra strength I’d built in reformer classes. My entire body felt more balanced and powerful.

Beyond the physical changes, I was surprised by how Reformer Pilates affected my mood and energy levels. Morning classes left me feeling invigorated and cheerful for the rest of the day. The addictive rush of endorphins had me wishing I could attend every day. The variation helped, too - each class at Island Pilates was different, thanks to their experienced and friendly instructors who worked hard to keep things interesting.

Things to Consider

Reformer Pilates can be a bit of an investment, especially in London. Buying a class package can help reduce the cost, but it’s worth factoring into your budget.

Who Should Give It a Try?

Honestly, anyone! I've recommended it to so many friends, and they’ve all loved it. It's great for all ages and fitness levels. Whether you want to build strength, improve your core, or try something new, Reformer Pilates has something to offer. And the instructors always provide modifications so you can adjust the workout to your needs.

Pilates instructor Lizzie Davies agrees:

“If you were debating joining a class, do it! The class may feel tough at the time, but register how your body feels afterwards - and I promise, you will notice a positive difference.”

Final Thoughts

Committing to Reformer Pilates was one of the best decisions I've made for my fitness. It's made me stronger, improved my other workouts, and given me a mental boost. If you're curious, I say go for it! Find a studio with great instructors, and you might just become a Reformer Pilates convert too.

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