It seems that everyone is doing Reformer Pilates these days. One question we get asked a lot by our regular members and also people new to the gym is how often you should do it alongside other exercise to get the full benefits it offers?

The benefits of reformer Pilates

Before we get into the nitty-gritty of how often to do Reformer Pilates, here is why it’s such an exceptional form of exercise:

• Enhances core strength
• Increases flexibility and mobility
• Stimulates your brain
• Improves body control
• Low-impact, easy on the joints
• Improves confidence as you conquer new movements
• Improves your posture
• A fun way to challenge yourself and push your limits.

Because the movements mimic many other forms of exercise it’s also an important complement to training such as running, cycling, swimming, golf, gymnastics and dance.

How often should you do it?

That depends on your fitness goals and current level of experience. Here are some general guidelines:

• Beginners: Start with 1-2 sessions per week (45-60 minutes per session). This will give you a chance to get used to the equipment and learn the basics
• Intermediate: Aim for 2-3 sessions per week (45-60 minutes per session). This will help you build strength, flexibility, and body control
• Advanced: If you’re a seasoned pro, you can aim for 3-4 sessions per week (45-60 minutes per session). Just be sure to listen to your body and not overdo it!

Balancing Reformer Pilates with other exercise

To get the most out of your workouts, it’s essential to cross-train, incorporating Reformer Pilates with other forms of exercise:

• Aim for 2-3 Reformer Pilates sessions per week. This will allow you to build strength, flexibility, and body control while also giving your body time to rest and recover.
• Incorporate strength training: Aim for 2-3 strength training sessions per week (including bodyweight training), focusing on exercises that complement your Reformer Pilates routine.
• Add cardio: Incorporate 150 minutes of moderate-intensity cardio exercise per week, such as conditioning classes, running or cycling.
• Don’t forget stretching: this could be part of the warm up for cardio and strength sessions in the form of mobility to warm up, and passive stretch to warm down, 5 to 10 mins is a good start. Focus on major muscle groups like hamstrings, quadriceps, and hip flexors.

For the ultimate gym experience, we also have many clients do a Reformer class before and after another gym class or PT session to warm up the body or cool it down. You just have to try it for yourself to get a feel for what works best for you.

Tips for a healthy balanced approach to exercise 

• Listen to your body: Pay attention to your body and take rest days as needed. It’s better to take a day off than to risk injury.
• Mix it up: Alternate between different types of exercise to avoid plateaus and prevent overtraining.
• Make it fun: Do it with a fun community of people with trainers who are vested in you, and Incorporate activities you enjoy, such as dog walking or hiking, into your routine to make exercise feel less like a chore.

Jump into a bed in our beautiful reformer studio at MHQ:

A Clinical Nutrition & Health Science Seminar With Amy Needham

Saturday 10th May

Peri and post-menopause bring significant hormonal changes that can affect nearly every system in the body – from metabolism and body composition to energy, mood, and cognitive function.

If you’ve been experiencing

• unexplained weight gain
• persistant fatigue
• brain fog or low mood
• disrupted sleep
• joint discomfort or inflammation

You are not alone – and these symptoms are not something you just have to “push through”

Join us for a powerful two part seminar series designed to help you understand what’s happening in your body and learn practical, evidence-based nutrition and lifestyle strategies to feel strong, clear and well supported at every stage of the menopause transition

Series 1: Understanding Your Changing Body

 *   How hormonal shifts in peri & post-menopause affect metabolism, muscle tone, fat storage & energy

 *   Why traditional weight loss methods often stop working – and what actually supports sustainable change

 *   The science behind joint pain, brain fog, mood swings, sleep disturbances and cognitive changes

 *   Key pathology markers to explore inflammation, metabolic health, thyroid function and hormone status.

Series 2: Nutrition & Lifestyle Strategies to Feel Your Best

 *   Nutrition approaches to support hormonal balance, bone health and brain function

 *   The best foods & supplements for energy, strength and inflammation support

 *   How to structure training for longevity, lean muscle and metabolic support

 *   Simple evidence-based strategies for improving sleep, managing stress and regulating blood sugar

What Makes This Different 

No crash diets. No extremes.  Just real, science-backed solutions tailored to the unique phusiology of peri and post menopausal women.  You’ll walk away informed, empowered and ready to nourish your body from the inside out.

About the facilitator

Amy Needham is a certified personal trainer (Cert III and IV), holds a Diploma of Nutrition, and is completing a Bachelor’s in Health Science (Clinical Nutrition).

With a background in competitive gymnastics, Amy combines her deep knowledge of physiology and nutrition with a compassionate, evidence based approach.

She is passionate about cutting through misinformation, supporting women’s physical and mental health, and helping clients become experts in their own bodies.

SATURDAY 10 MAY

10:15am – 12:15pm 

Movement HQ @ 49 Frenchs Forest Road East

Frenchs Forest

$95 

Limited spots available at this relaxed and friendly seminar being held from our beautiful gym space.

Click here to confirm your spot

Every time you sit down, stand up, pick something off the floor, get into the car, or lift at the gym, you’re doing a version of one of the most fundamental human movements – the squat!

Squats aren’t just for building strong legs, they keep your hips, knees, core and back strong too.

And while we do them daily, as Personal Trainers and coaches we often observe squats being done incorrectly which can lead to aches, pains, and frustration.

Just a few simple tips and tweaks can make all the difference.

1. Get set up right

Before you drop into a squat, take a second to check your stance:

• Feet first: Plant your feet about shoulder-width apart, toes slightly turned out (10-30 degrees). This helps your knees track properly and makes the movement feel more natural.
• Brace your core: Maintain a neutral spine (natural arch) and engage your core before you begin. For bodyweight squats, a light brace is enough – think of gently tightening your core like you’re preparing for a playful poke to the stomach. For weighted squats, the heavier the load, the stronger the brace should be. Proper bracing protects your spine and provides a stable base to lift from.
• Upper body check: Keep your chest up, shoulders back, and spine neutral. Avoid slouching, rounding, or over-arching your back.

2. The squat, step by step

Now that you’re in position, here’s how to move:

1. Start with your hips: Push your hips back first, then bend your knees. Imagine sitting into a chair behind you, except this chair doesn’t exist.
2. Watch your knees: They should move symmetrically, in line with your toes, not collapsing inward.
3. Keep your back neutral: Engage your core and maintain a strong, natural spine. No arching or rounding.
4. Depth check: Aim for thighs parallel to the ground or lower if your mobility allows, with your shins in line with your spine. Only go as deep as feels right for your body.
5. Drive back up: Push through a “tripod foot” position, distributing pressure evenly between the base of your big toe, the base of your little toe, and your heel. This creates a stable foundation, improves balance, and engages the right muscles while avoiding unnecessary strain on the knees or ankles. While driving through the heels is often recommended, avoid overemphasising them, as it can cause instability.

3. Mistakes to Avoid

Even experienced lifters can slip into bad habits. Here’s what to watch for:

• Knees caving in: If your knees collapse inward, focus on engaging your glutes and keeping your knees in line with your toes. Ideally over the 3rd and 4th toes, as this ensures slight external rotation of the hip and the glute medius is engaged, promoting good hip function and stability
• Heels lifting off the floor: This usually indicates tight calves or leaning too far forward. Ensure your weight stays balanced over your whole foot.
• Rounded or arched back: Maintain a neutral spine (natural arch) to avoid strain on your lower back.
• Forgetting to brace: Engaging your core is crucial, it helps build rigidity throughout the trunk and will protect your spine and allow a more controlled deceleration on the down phase and drive when coming up from the lower section of the squat.

4. Some squat variations to build strength and stability

If squats feel tricky or you want to level up, try some variations – we also do these in our classes:

• Goblet squat: Holding a kettlebell or dumbbell at your chest helps keep your torso upright and strengthens your core.
• Box squat: Squatting to a box teaches control, depth, and confidence – almost where you want to sit down and then come straight back up again.
• Pause squat: Holding at the bottom builds strength and stability while reinforcing proper positioning.
• Bulgarian split squat: A great single-leg dominant movement to address muscle imbalances between left and right sides and improve balance
• Jump squat: combining strength and cardio training, and improving power, speed and overall athleticism
• Reformer footwork exercises: Allowing you to lie down when you squat, these exercises are a great way to engage the same muscles without adding load to your shoulders, core or hips.

5. Mobility and warm-up tips

A great squat starts with great mobility. Active or dynamic stretching before lifting is essential, followed by an activation routine to build motor control and stabilise our core and joints again before going into the work phase of your training session.

Reach out to a coach for a thorough “movement prep” routine to make sure you’re in the best condition to train at your best.

Here are some warmups we include in our Movement Strength Class sessions to start you off strong:

• Loosen up your ankles: Stiff ankles can limit your depth. Calf stretches and ankle circles can help. Then if necessary elevating your heels when you squat can help increase your range.
• Open up your hips: Deep lunges, hip circles, and pigeon stretches improve flexibility and range of motion.
• Fire up your glutes: Mini-band exercises like lateral walks and clamshells activate your muscles before you squat.

Squat technique depends on the load and your body

The way you squat can change depending on the load you’re using, your mobility, whether or not you have injuries or weaknesses, and your body’s structure.

A bodyweight squat might feel natural and relaxed, while a loaded barbell squat requires more bracing and control. Some people thrive with a deep squat, while others need to adjust their stance for comfort and mobility.

Let your coach guide you. Good form is personal, and the right tweaks can make all the difference.

Mastering proper technique means moving better, getting stronger, and staying pain-free. And remember – squatting should feel powerful, not painful.

Here at Movement HQ we want to help you make the most of every rep and every second of your workout and move you injury-free. We’ve got a vast variety of ways to help you squat – in every single class we offer, to keep it interesting and to work all the muscles in different ways.

From age 40, our bodies undergo a range of changes that can impact our strength, flexibility, and overall health. 

When it comes to gym training, being aware of these changes and what training traps to avoid can reduce the possibility of injury or stagnation:

Trap 1: Insufficient warm-up and mobility work 

It’s commonly known that as we get older our joints and muscles become less flexible and more prone to injury. 

Neglecting proper warm-up and mobility exercises can increase the risk of injury and reduce the effectiveness of your workout. 

To avoid this trap: incorporate dynamic warm-ups (leg swings, arm circles, etc) and mobility exercises (foam rolling, stretching, etc) into your routine. This will help increase blood flow, reduce muscle tension, and prepare your joints for exercise.

Trap 2: Using too much weight with poor form 

Lifting heavy weights with poor form can put unnecessary stress on your joints and muscles, leading to injury. 

As our bodies can become more susceptible to injury as we get older, proper form and technique are even more critical. 

To avoid this trap: prioritise proper form and technique over heavy weights. Work with an experienced coach or trainer, start with lighter weights and gradually increase the load as you build strength and confidence.

Trap 3: Neglecting core and functional exercises 

Our core muscles and functional abilities (balance, coordination, etc) are hugely important for everyday activities and injury prevention. 

Neglecting these areas can lead to poor posture, decreased mobility, and increased risk of injury. 

To avoid this trap: incorporate exercises that target your core (eg planks, reformer Pilates exercises, hanging knee tucks etc) and functional abilities (squats, lunges, step-ups, etc) into your routine.

Trap 4: Not addressing muscle imbalances 

Muscle imbalances can lead to poor posture, decreased mobility, and increased risk of injury. As we age, these imbalances are often ignored or overlooked and can become more pronounced, making it essential to address them through targeted exercises and stretches. 

To avoid this trap: identify and address muscle imbalances through unilateral training and exercises that target weaker muscles and stretches that target tighter muscles.

Trap 5: Not allowing for adequate recovery time 

From age 40, our bodies need more time to recover from intense exercise. Neglecting adequate recovery time can lead to fatigue, decreased performance, and increased risk of injury. 

To avoid this trap: allow at least 48 hours of rest between strength training sessions for the same muscle group.

Trap 6: Not incorporating progressive overload 

Progressive overload (gradually increasing weight or resistance) is essential for building strength and muscle mass. At any age our bodies require more challenge to continue making progress.

To avoid this trap, gradually increase the weight or resistance you’re lifting over time to challenge your muscles and promote strength gains. To do this safely remember to prioritise proper form and technique, incorporate core and functional exercises, and allow for adequate recovery time to optimise your results.

MHQ CLASSES THAT SUPPORT OVER 40s

All of them!

Because class sizes are capped to ensure small numbers, our coaches will work with you to ensure you are training safely and effectively.

If in doubt, any of our Personal Trainers are available to assist you with as few or as many sessions as you like.

We’re flying into February, and the initial spark of enthusiasm that comes with New Year’s resolutions might be starting to fade.

But if there’s one thing that separates short-term enthusiasm from lasting progress, it’s CONSISTENCY. 

Sticking to your fitness goals beyond January is entirely possible – you just need the right strategies, mindset, and support system. Here’s how to make 2025 one of your strongest and fittest years yet:

1. Set goals that work for you

One of the biggest mistakes people make is aiming too high or being too vague. 

Instead of saying, “I want to get fit this year,” try defining what “fit” means for you. Maybe it’s being able to run 5km, attending two Pilates classes a week, or improving your flexibility. Break big goals into smaller, achievable milestones.

For example, if your goal is to train four times a week, start by committing to two sessions for the first month and gradually build up. It’s better to set realistic goals and stick to them than to aim for perfection and burn out.

2. Make fitness a non-negotiable 

Life gets busy, and fitness often falls to the bottom of the priority list. The key is to treat your workouts like any other important appointment. 

Schedule them into your calendar, whether it’s an early morning gym session, a lunchtime walk, or Reformer Pilates class in the evening.

If your schedule is unpredictable, have a backup plan. For instance, if you can’t make it to your regular class, try a quick home workout with your favourite MHQ exercises or even 15 minutes of stretching. Consistency is more important than intensity when building habits.

3. Do what you love

Fitness doesn’t have to feel like a chore. The more you enjoy what you’re doing, the more likely you’ll stick with it. At Movement HQ, we’re right into creating a welcoming environment with classes and activities for everyone.

Whether it’s Reformer Pilates, strength training, or a group session that has you catching up with your gym besties, focus on what it is that lights you up. When fitness feels fun and rewarding, showing up becomes second nature.

4. Celebrate progress (big and small)

Progress isn’t just about hitting a number on the scale or lifting heavier weights. 

It’s about moving pain-free, feeling stronger, and showing up for yourself regularly. Take time to celebrate those wins. Maybe your shoulder feels better after weeks of focused Pilates work, or you’ve noticed more energy during your day.

By recognising your progress, you’ll stay motivated to keep going. And don’t forget to reward yourself – a new workout outfit, a relaxing massage, or a night out with your MHQ crew!

5. Lean on your community

This is a game-changer when it comes to sticking to fitness goals. 

Surrounding yourself with a supportive community can make all the difference. There’s no denying the power of a workout buddy, your coach, or your gym family in encouraging and inspiring you to help you stay consistent.

This is what we love about keeping our classes small so you’re not just a face and body lost in the crowd.

6. Adjust when life happens

We all know that life rarely goes according to plan. There’ll be weeks when work gets overwhelming, the kids get sick, or you’re just not feeling it. That’s all OK. The key is to adjust rather than abandon your goals entirely.

If you miss a workout or have a bad week, don’t beat yourself up. Instead, refocus and start again. Progress isn’t linear, and every step forward counts, no matter how small.

7. Focus on how fitness makes you feel

Fitness is about so much more than appearance. It’s about feeling strong, capable, and energised. It’s about moving with ease and living life fully. 

When you focus on the positive feelings that come from staying active, it’s easier to stay committed.

8. Revisit your goals regularly

As the months go by, your goals might evolve. Take time every few weeks to check in with yourself. Are your goals still aligned with what you want? Do you need to tweak your routine to stay engaged?

Reassessing your progress and making adjustments ensures your gym journey stays fresh and exciting.

Ready to keep moving?

If you feel like you’ve hit a plateau or need some inspiration, or just want to change things up why not employ the services of one of our fantastic coaches and commit to some Personal Training Sessions? We’re here and excited to help you every step of the way. Reach out to us or book your next classes here:

The most wonderful time of the year … full of joy, connection, excitement, and celebration. But for many of us, it’s also a time when routines go out the window, and health goals take a back seat. 

At Movement HQ, we believe in enjoying the holidays without sacrificing all the great progress you’ve made throughout the year. 

Here are some common traps to watch out for whilst you still have fun this Christmas.

1. The “all-or-nothing” mindset

The trap: Thinking you must stick to your perfect routine or abandon it entirely.

Why it’s a problem: This mindset often leads to extremes – either training excessively to “earn” indulgences or giving up entirely because “it’s the holidays.”

How to avoid it:

• Aim for consistency, not perfection. Even short workouts or simple activities like a brisk walk can keep you on track.
• Think of movement as a stress-reliever and energy-booster, not a punishment.
• Keep flexibility in your plans: if you miss a morning class, try an end of day stretch session or a quick bodyweight circuit.

2. Overindulging without awareness

The trap: Treating every meal or party as an excuse to go all out.

Why it’s a problem: While holiday treats are part of the fun, overindulgence at every opportunity can leave you feeling sluggish and uncomfortable and potentially undo months of progress.

How to avoid it:

• Follow the “one plate” rule: enjoy a variety of foods, but avoid going back for seconds unless you’re genuinely hungry.
• Prioritise protein and vegetables on your plate to feel satisfied without overloading on high-calorie options.
• Stay mindful of liquid calories like alcohol and sugary drinks, which can add up quickly. Alternate with water to stay hydrated and keep a clear head.

3. Skipping exercise altogether

The trap: Letting a busy schedule or festive fatigue derail your fitness routine entirely.

Why it’s a problem: Taking weeks off from exercise can leave you feeling stiff, less energetic, and less motivated to return to your routine in the New Year.

How to avoid it:

• Keep it simple: even 10-15 minutes of daily movement makes a difference. Try Pilates stretches, a quick yoga flow, or a light strength circuit.
• Incorporate movement into holiday activities – walk after meals, join family games, go for a beach run or long walks with your dog.
• Use your environment creatively: stairs, furniture, skipping rope or a resistance band can provide a great workout wherever you are.

4. Neglecting sleep and recovery

The trap: Late nights, disrupted routines, and increased stress leaving you sleep-deprived and burnt out.

Why it’s a problem: Poor sleep and recovery can affect your mood, decision making, and even your body’s ability to manage food and exercise effectively.

How to avoid it:

• Prioritise 7-8 hours of sleep when possible. Treat it as part of your self-care routine.
• If late nights are unavoidable, schedule downtime the following day to rest and recharge.
• Practice mindfulness or relaxation techniques to manage holiday stress – stretching, meditation, or simply breathing deeply can help.

5. Starting 2025 feeling behind

The trap: Thinking the holidays are a free pass to abandon your goals, only to feel overwhelmed and regretful in January.

Why it’s a problem: Playing catch-up in the New Year can feel discouraging and make it harder to regain momentum.

How to avoid it:

• Set realistic mini-goals for the holidays, like maintaining your current weight or doing 3 workouts a week.
• Use the holidays as a time to refocus on enjoying exercise and nourishing your body, rather than chasing strict goals.
• Plan your January now. Sign up for classes at MHQ, book a Personal Training session, or set a new fitness challenge to start the year strong.

Stay connected with Movement HQ

We know how challenging it can be to navigate the holiday season while staying true to your health and fitness goals. That’s why we’re here to support you every step of the way.

Whether you need quick workouts to fit into your schedule, tips for staying active during travel, or just a reminder to keep moving, get in touch and we’ll help you out.

CLASS TIMETABLE HERE

If you’ve ever experienced back or shoulder pain, you’ll know how much it can impact your daily life. 

Simple tasks like carrying groceries, grabbing items off a shelf or even sleeping comfortably can be very challenging when our back or shoulders are not functioning correctly. 

Here’s why Reformer Pilates has become an essential part of recovery and long-term health for so many people:

1. Builds core strength to support the spine

A strong core is the foundation of a healthy back. Weak abdominal and deep stabilising muscles often lead to improper posture and increased strain on the lower back. 

Reformer Pilates targets our deep core muscles, including the transverse abdominis and pelvic floor to build stability and strength.

The reformer bed’s adjustable resistance allows for controlled, progressive movements that strengthen our core without putting undue stress on our spine. 

Any Feet in Straps or Plank exercises engage our core muscles in a supportive way, helping to relieve existing pain and prevent future injuries.

2. Improves posture and alignment

Poor posture is a common cause of back and shoulder pain, especially if we sit at a desk or work long hours on a computer. Over time, slouched shoulders and a forward head position can strain our upper back, shoulders, and neck.

Reformer Pilates focuses on correcting these imbalances by promoting proper alignment. 

Movements are guided and deliberate, helping you learn to engage the right muscles for optimal posture. 

Exercises like Shoulder Bridge or Rowing Series help to open the chest, lengthen the spine, and stabilise the shoulder girdle, improving our overall alignment, reducing pain and improving everyday movement.

3. Increases flexibility and mobility

Tight muscles, especially in the hips, hamstrings, and shoulders can contribute to back and shoulder pain. 

Reformer Pilates incorporates gentle, controlled stretching that increases flexibility and range of motion.

Exercises like the Mermaid Stretch or Spine Stretch Forward help to lengthen tight muscles while maintaining joint stability. 

The Reformer’s springs and straps allow you to stretch more deeply without overexertion, making it safe and effective even if you have limited mobility or chronic pain.

4. Promotes low-impact, targeted strength training

One of the most significant benefits of Reformer Pilates is its ability to build strength in a low-impact way. Unlike high-intensity workouts that can aggravate pain, Reformer Pilates uses the machine’s adjustable resistance to create a safe environment for strengthening weakened muscles.

For shoulder pain, exercises like the Arm Presses in Straps or Side-Lying Arm Series strengthen the stabilising muscles of the shoulder while minimising strain. 

For back pain, movements like the Cat Stretch or Knee Stretches build strength in the supporting muscles of the spine without putting excess stress on the joints, making it ideal for recovery.

5. Provides personalised, adaptive training

One of the standout features of Reformer Pilates is its adaptability. 

Whether you’re recovering from an injury or managing chronic pain, exercises can be modified to suit your specific needs. 

At Movement HQ we work closely with you to ensure exercises are performed safely and effectively.

Member Nic credits her Reformer Pilates sessions with coach Skye for helping her overcome persistent shoulder pain. “Skye is so tuned into everyone’s needs. Over a few months, I’ve gone from constant discomfort to greater range of motion and much less pain,” she says.

“Her personalised instruction has helped target the right areas for me while avoiding movements that exacerbate my pain.”

5 tips for success in reformer Pilates

Focus on your breath: Controlled breathing helps you engage your core and stay focused during exercises.

Move slowly and deliberately: Quality over quantity ensures proper form and reduces the risk of injury.

Engage your core: Follow your coach’s cues to activate your abdominal muscles to support your back during movements.

Communicate with your coach: Let them know about your pain points so they can tailor exercises for you.

Stay Consistent: Regular practice is key to seeing long-term improvements in pain and mobility.

Movement HQ Reformer Pilates classes are kept small, ensuring you get individual attention from specialised coaches like Skye and Suellen.

Your MHQ membership also includes access to conditioning, strength, and calisthenics classes, giving you well-rounded support for your fitness journey.

Member Lily loves the welcoming environment and affordable pricing. “I was looking for a Pilates studio, but what I found here is so much more. I get small classes, personalised teaching, and great value for money because I can also jump into conditioning and strength classes in between my Pilates sessions.” 

SEE OUR REFORMER PILATES TIMETABLE HERE

By Mark Glanville, Co-Founder Movement HQ.

So a member of the marketing team thought it’d be a good idea for me to elaborate on a presentation I did for a group of accountants on ‘Deliberate versus Incidental Exercise’ so here we are.

I had spoken about this as it’s a very relevant topic for anyone wanting to age well and kick the national life expectancy in the arse.

For those of you that are unaware, the Australian life expectancy for males is 81.2 and women it’s 85.3, I bet you’re doing the math right now aren’t you?

So let’s get to the topic and answer the question that is probably on your mind right now, what is Incidental Exercise and how is it different to Deliberate?

Deliberate Exercise

is exactly how it sounds, it’s going to the gym, doing star-jumps or burpees, it’s playing sport or going for a run, it’s planned movement, it’s deliberate!

Chances are if you’re reading this deliberate exercise is something that you already partake in and that’s bloody great, we all should because as you know the benefits are endless.

Incidental exercise

So this brings us to ‘Incidental’ exercise. A definition of Incidental in the Oxford  Dictionary is ‘happening as a result of an activity’, basically meaning it’s a by-product or a result of you doing something that led you to exercising in some manner.

“Like what?” You ask…….. like gardening, which entails a lot of labour, a lot of different movements like squatting, kneeling/lunging, lifting, digging, carrying and rotating. This is where we get our Incidental Exercise.