Pilates 28 Day Challenge for Weight Loss + Strength Goals 2024 Weight Loss

Pilates 28 Day Challenge for Weight Loss + Strength Goals 2024 #weightloss Weight Loss

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Pilates 28 Day Challenge for Weight Loss + Strength Goals 2024

To download the FREE challenge calendar: https://rachelsfitpilates.myflodesk.com/28daypilateschallenge2024

Playlist with all the workouts: https://www.youtube.com/playlist?list=PL6F8elYp4eOFCIMT4EzJbWX8llDIRqtyq

Not a beginner? Try my intermediate challenge! https://youtube.com/playlist?list=PL6F8elYp4eOE3IZBDB9vGOovxf8D-VUvL&si=casLKACuoDLlJqCc

I’m excited to share with you my newest 28 day Pilates Challenge! This challenge is beginner friendly for individuals with weight loss goals and strength goals. In this video I discuss:

-The different types of pilates and how my workouts are contemporary/fitness pilates. This challenge is the right fit for you if you are not looking for classical pilates workouts.
-How my workouts are pilates based and incorporate elements from strength training from my degree in exercise science to create quick and effective workouts (see article 1 below)
-What exercise science principles I had in mind when designing these workouts to make them more effective at building strength than many of the pilates workouts you will find on YouTube (see article 2)
-A step by step guide of how to download the challenge calendar, find the workouts and begin the challenge.
– A discussion about Pilates and weight loss (please see references below) and why I’ve changed my mind about discussing weight loss. While I’ve never mention weight loss in the past, I’ve realized it is an important goal for many of you in my community. I want to do a better job of guiding you within my scope of practice and providing resources that are evidence-based to help support you in the best way possible. I do see a need for free higher quality content for individuals who do have weight loss goals. Unfortunately, it seems the majority of fitness content directed at individuals with weight loss goals is designed to prey on your insecurities and put the focus on aesthetics (changing the way a certain body part looks) vs overall health. My commitment to you:
-To continue my education in exercise science to create evidence-based routines that help with the fitness piece of your weight loss journey.
-To share more about my own journey with health/weight loss and my perspective on training for aesthetics to provide a more “gray space” in what can feel like very black/white debate about weight loss and aesthetic goals in diet vs anti-diet/body positivity culture.
– To provide more content as it relates to changing behaviors- what science says about how to make changes, being consistent (see article 3) and what has helped me personally.

Timestamps:
00:00 Intro
00:39 Are we the right fit?
01:46 3 ways I designed this challenge
06:13 How to get started- Challenge Details
08:26 Is Pilates good for Weight Loss?

Additional resources if weight loss is a goal of yours:

While I cannot provide diet or nutrition advice, I recommend the app “Carbon – Macro Coach & Tracker” if you need guidance from professionals about how to eat in a calorie deficit as mentioned in the video

Video about evidence-based weight loss strategies from a registered dietitian: https://youtu.be/6DGeE_KTzyU?si=N090mS082uFsg69q

Additional reading about Pilates, resistance training and effective strategies for weight loss:

Article 1:
https://www.sciencedirect.com/science/article/abs/pii/S1360859222000699#:~:text=Most%20of%20the%20published%20studies,al.%2C%202007%3B%20Sekendiz%20et

Summary: The effect of Pilates on the body composition of healthy individuals is uncertain. For me, this shows justification to add resistance training to Pilates workouts if weight loss is a goal for you.

Article 2:
https://pubmed.ncbi.nlm.nih.gov/37028708/
Summary: In this study the most effective strategy for weight loss was dietary restriction, resistance training, and high protein.

Article 3:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8747167/
Summary: highlights the importance of goal setting, weighing, self monitoring and social reward for individuals with weight loss goals.

If you would like to learn more about pilates and weight loss in reference to these articles, you can listen to this podcast: https://open.spotify.com/episode/6uBia9EDW4IZdKuWcoc5x9?si=K5mnd4jWTsaRKREa81QP1g

Find me on Instagram:
https://www.instagram.com/rachelsfitpilates

DISCLAIMER:
Check with your doctor before beginning any fitness program. Should you experience pain or discomfort at any time while performing the exercises, you should stop immediately. By performing these exercises, you understand and agree that Rachel’s Fit Pilates LLC will not be responsible or liable for any injury or harm you may sustain as a result of exercises performed in these videos.

Music: www.epidemicsound.com

I am so glad you are here and hope that my workouts can be an important piece of your health journey in 2024!

This video is about : Pilates 28 Day Challenge for Weight Loss + Strength Goals

3 thoughts on “Pilates 28 Day Challenge for Weight Loss + Strength Goals 2024 Weight Loss”

  1. I just found the wall challenge today and excited to get started with both of these! I love that you are also an OT (I am too, turned SAHM to a daughter with special needs) and coming at it from evidence based perspectives. I do have issues with my feet now (toes cannot curl and my feet will easily cramp up that no doctor can figure out) so I am hoping I can still do these exercises even with maybe some modifications because I feel so limited and don’t like most things besides walking. But now in my mid 40’s is not enough so I need to get stronger and hope to lose the gained weight within the past couple of years.

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