But being in pain makes it harder to lose weight. I get it. Are you looking to lose some weight? Here's the harsh truth that I wont say to your face as I'm a people pleaser. You need to eat less, move more, or both. You need to create a difference between the amount of calories (energy) consumed, and the amount of energy expended. No hormones, no age, no anything else - you cant create something from nothing - it's against the laws of physics - energy is required. Yes these things can impact the approach. I get it. But every diet that "works" keto, atkins, carnivore, vegan, juice, no carb, no fat etc - the only way these diets create weight loss is by creating a calorie deficit. This is backed by science. Yes there is importance around what you are eating from a body composition basis, and certainly from a health basis. But rule one of weight loss, create a calorie deficit. Bigger the deficit, the faster the weight loss. Anyway 👇 I've been experimenting with fasting. I used to do 16:8 fasting which always made me feel good. although no change in body composition. or weight came from it, it probably prevented me from gaining weight (Because of calorie restriction). I have summarised my experience of what I have ben doing in the video, but in essence, I do food free Wednesdays, meaning I don't eat between 10PM Tuesday, and around 8.30AM Thursday. Heaps of benefits to this loosely backed by science. But fact 1 is that cutting out a day of calories equates to between 3,000-3,500 calories per week. In 3 weeks I have lost around 2KGs (4.4LB) of primarily fat. I am not saying you should do this. It is not easy if you're unused to it. Every Wednesday come early evening I am questioning my decisions in life. But there are certainly benefits for mental resilience. Delayed gratification. Appreciating food. In addition to the calorie deficit created for weight loss, the improved insulin resistance. It's wise to have a reset and give your system a break. There are more benefits.

Please comment below what you want 👇 Ask for anything. I may not be able to deliver, but let me know what you were looking for here when you joined, and what you may feel is missing for you to make progress. And I will see what I can do. This is not a space where I am the expert and have all the answers. It's a community where we can share experiences and ideas to enable everyone to feel and move better. Yes I can bring the exercise and lifestyle knowledge as well as the personal experience of debilitating back pain. But this space is more than that. It's a community of people with a similar problem they want solving. YOU want solving. If you have questions, ideas, useful information to share, please post them in the community for everyone to benefit. if you're struggling with committing and being consistent, use the accountability posts. If you see someone else has posted, please give any valuable response you can, or just encourage that person if they're in need of some support. So, what do you want more of here 👇

There is a new link for this community which you will need 👇 I have made some changes within Skool to make keeping this community running more viable (it was costing me $99 per month). However there is a new link if accessing outside of the app. This is the link: https://www.skool.com/pilates-at-home-7444 The good news? The community and resources are going no where. Additional good news? Look out in your e-mails tomorrow - I have an opportunity for 4 back pain sufferers to get significant support and results, for a fraction of the full cost. Keep moving, Russ

I am pretty confident many people will have the same problem. And I don't mean back pain. I think I know what most people's barrier is to getting results in overcoming their pain and injury. And I'll let you know the top 3 reasons below (that I hear). But I want to hear YOURS 🫵 Of course, I may likely be wildly wrong. I did overcome my own debilitating back pain, multiple surgeries from rugby, dislocation and finger breaks etc. And I vividly remember the journey coming back from back pain. I have also worked with hundreds of people wanting to overcome their pain. So I have an idea of the challenges. But by no means definitively or all. So please take 1 minute to comment what you feel the biggest barrier to overcoming your back pain (or other injury) is. I will use these responses to create more content, and provide more value around these areas. BTW for me, I believe the biggest barriers to be: 1️⃣ No belief it will work, so not putting in the effort 2️⃣ Being unable to stay consistent while navigating the messiness that is life 3️⃣ Not being in enough pain to motivate the action and changes which may be needed. Please let us know in the comments your biggest barriers to significant progress, and we will hit it head on 👇

If I have time will it be a problem to do a session the next day?