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Why Your Group Class Isn't Changing Your Body · Baddie In Progress Podcast

• 0:00
  SPEAKER_00: It's podcast day.
• 0:04
  SPEAKER_00: I am excited to film today's podcast or record today's podcast.
• 0:10
  SPEAKER_00: Sorry.
• 0:11
  SPEAKER_00: Film like I'm filming a YouTube video or something.
• 0:16
  SPEAKER_00: I've been thinking about posting my podcast on YouTube, but it's kind of complicated.
• 0:25
  SPEAKER_00: Um and I haven't really been wanting to get into all that.
• 0:32
  SPEAKER_00: Um yeah, so for now we will just be on Spotify and Apple Podcasts.
• 0:38
  SPEAKER_00: Who knows?
• 0:39
  SPEAKER_00: Maybe in the future we'll be on YouTube.
• 0:42
  SPEAKER_00: Um, but yeah, anyways, lately I've been seeing a lot of you guys loving the podcast, and that just makes me so so so happy.
• 0:53
  SPEAKER_00: So thank you so much for tuning in every week and listening to me.
• 0:59
  SPEAKER_00: Um I'm just here to help, you know?
• 1:02
  SPEAKER_00: Um yeah, oh my gosh, I don't know if you guys can hear, but my dog, my dog Luna is snoring right behind me.
• 1:10
  SPEAKER_00: She's actually snoring kind of loud.
• 1:15
  SPEAKER_00: I kind of want to put the mic next to her, see if you guys can hear her.
• 1:19
  SPEAKER_00: Hold on.
• 1:28
  SPEAKER_00: I don't know if you guys heard that, but that was so funny.
• 1:31
  SPEAKER_00: She's snoring pretty loud right now.
• 1:33
  SPEAKER_00: Um, she's still recovering.
• 1:36
  SPEAKER_00: Um, so she's been kind of just out all day, every day.
• 1:40
  SPEAKER_00: But I mean in general, she's always just out all day, every day.
• 1:45
  SPEAKER_00: This girl sleeps a lot.
• 1:47
  SPEAKER_00: Like, I I really want her life.
• 1:49
  SPEAKER_00: She lives the best life.
• 1:51
  SPEAKER_00: Anyways, excited for today's episode.
• 1:54
  SPEAKER_00: Um, I love that you guys are loving the podcast, and also I feel great.
• 2:02
  SPEAKER_00: Like, I feel like I've gotten so much more comfortable with this.
• 2:06
  SPEAKER_00: Um, sometimes I still feel a little like weird.
• 2:11
  SPEAKER_00: This is episode 18, by the way.
• 2:15
  SPEAKER_00: 18 episodes.
• 2:17
  SPEAKER_00: I know it took me this long to finally get com get comfortable with this.
• 2:22
  SPEAKER_00: Um, but that just goes to show you that practice makes perfect.
• 2:27
  SPEAKER_00: You're not always gonna be good at at things like in the very beginning.
• 2:31
  SPEAKER_00: Sometimes you're just not gonna know what the fuck you're doing at all, like me.
• 2:36
  SPEAKER_00: Um, but you just gotta keep going at it, and eventually you'll get better, you'll get more comfortable.
• 2:44
  SPEAKER_00: Just like the gym, right?
• 2:46
  SPEAKER_00: Same thing.
• 2:47
  SPEAKER_00: Um, yeah.
• 2:48
  SPEAKER_00: But today we're gonna be talking about group fitness, and the reason I want to talk about group fitness is because yes, I work in the group fitness industry.
• 3:02
  SPEAKER_00: I work in both, right?
• 3:03
  SPEAKER_00: I work in group fitness because I teach group Pilates classes every morning.
• 3:10
  SPEAKER_00: Um, but then I also work one-on-one, which is with my personal clients, right?
• 3:15
  SPEAKER_00: We I do online fitness coaching with women that are trying to lose fat and build muscle, women that are trying to get toned, women that are just trying to feel good in their bodies again, right?
• 3:29
  SPEAKER_00: Or feel confident in their clothes.
• 3:31
  SPEAKER_00: Since I work in the group fitness space and I also work in the one-on-one space, I have learned quite a lot about both.
• 3:43
  SPEAKER_00: Um, and today I really wanted to talk about group fitness.
• 3:48
  SPEAKER_00: I wanted to talk about its pros and cons.
• 3:52
  SPEAKER_00: I also wanted to, and I'm talking about group fitness as in like, you know, like hit workouts and Pilates workouts and like cycling and like all that stuff, right?
• 4:04
  SPEAKER_00: Um, not just Pilates alone, but I just wanted to talk about group fitness and why it's not always ideal for everyone, especially if you're a woman who is trying to lose fat and build muscle.
• 4:20
  SPEAKER_00: Because in order to lose fat and build muscle, you can't just show up to a class and then expect your body to change, especially if you're like going five times a week.
• 4:32
  SPEAKER_00: Um, there's a lot that goes into changing your physique, okay?
• 4:36
  SPEAKER_00: It's not just showing up to the class and that's it, it's a whole formula.
• 4:42
  SPEAKER_00: You have to progressively overload, which is not something that people typically focus on in group classes.
• 4:51
  SPEAKER_00: In group classes, I would say most of the time the goal is to give you a good workout, it's not to progressively overload your muscles.
• 5:02
  SPEAKER_00: Because if you think about it, this class that you're showing up to, it's a business, and the way you keep your customers is by making your customers happy, and if your customers feel like they're getting a good workout in, they have no reason to really quit their membership, right?
• 5:24
  SPEAKER_00: And so that's really what's happening with most group fitness places, like anytime you go in for like a group workout class, whether that's HIT, whether that's Pilates, whether that's I don't know, cycling or like those trampoline classes.
• 5:47
  SPEAKER_00: I just want to point out that there's a difference between fitness for movement, just any kind of movement, and fitness for results.
• 6:00
  SPEAKER_00: Most people join fitness classes thinking that they're gonna get results, but that's not the point.
• 6:04
  SPEAKER_00: When a group fitness instructor makes a class plan, they plan it with the intention of working each muscle group and to give you a good workout, but not for progressive overload.
• 6:16
  SPEAKER_00: Progressive overload is essential for building muscle and losing fat.
• 6:21
  SPEAKER_00: And if you don't know what progressive overload is, that's totally fine.
• 6:25
  SPEAKER_00: Go back to my progressive overload episode, okay?
• 6:28
  SPEAKER_00: Because I go over it in that episode.
• 6:32
  SPEAKER_00: Short version here is gonna be progressive overload.
• 6:36
  SPEAKER_00: We need to continuously challenge our muscles with heavier load.
• 6:41
  SPEAKER_00: So typically you do this with strength training, you increase your weight, and the reason that you increase your weight is because your muscles are constantly adapting, right?
• 6:52
  SPEAKER_00: When they adapt, they are growing, your strength is increasing, and in order to keep progressing and keep growing muscle, then you need to overload it, you need to keep increasing that weight.
• 7:05
  SPEAKER_00: When you go to group fitness classes, whether that's like a HIT workout that has weights in it, that you're there's usually a set of weights and you don't really increase from there at all, especially HIT workouts, it's high intensity interval training, so it's a lot of cardio-based workouts, not really lifting-based workouts.
• 7:35
  SPEAKER_00: Also, when it comes to Pilates group fitness, um, yeah, in Pilates, like there's Matte Pilates, there's reformer Pilates.
• 7:44
  SPEAKER_00: In Matte Pilates, you have like little dumbbells, and while yes, your muscles can feel fatigued from them, our muscles never really reach failure with them.
• 7:59
  SPEAKER_00: You also can't really increase your weights in Pilates because most Pilates studios don't have that option.
• 8:08
  SPEAKER_00: And I know some people might be like, well, in Reformer you can increase your springs, and yes, that's true, you can increase your springs, but the springs are also not the most reliable form of progressive overload.
• 8:26
  SPEAKER_00: And the reason I say this is because when you go to a reformer studio, you're not always gonna be on the same reformer, you're gonna pop around, somebody might be sitting on your favorite one.
• 8:42
  SPEAKER_00: And so the springs, even though they're technically the same on each machine, they wear differently.
• 8:52
  SPEAKER_00: So, for example, one of the machines at one of the studios that I work at, the blue spring on that reformer is not the same as the other blue springs on the other reformers, and the reason I say that is because the way that it has worn, like you know, usual wear and tear and stuff, has been different than the other reformers.
• 9:20
  SPEAKER_00: Another thing here is that most studios, I don't know if all of them do this, but most studios should be replacing their springs every so often.
• 9:34
  SPEAKER_00: And then what happens when a a studio changes out the reformer's springs, and you try that reformer out again, even though you're always on it, the springs are gonna feel so so so much tighter.
• 9:51
  SPEAKER_00: There's gonna be a lot more resistance, even though you're using the same color spring that you normally use.
• 10:01
  SPEAKER_00: And of course, the reason that they feel so much tighter is because they're newer springs, right?
• 10:05
  SPEAKER_00: They haven't been worn out yet.
• 10:07
  SPEAKER_00: But this is one of the reasons why I don't feel that reformer Pilates or Pilates in general, whatever kind you do, is not the best for progressive overload.
• 10:23
  SPEAKER_00: And because it's not the best for progressive overload, it's not the best kind of workout for building muscle or for losing fat.
• 10:32
  SPEAKER_00: In order to lose fat and to build muscle, you need progressive overload.
• 10:39
  SPEAKER_00: Okay, there's no way around it, you need it.
• 10:44
  SPEAKER_00: You need to be continuously challenging your muscles if you want to see any changes happen.
• 10:53
  SPEAKER_00: Because remember, nothing changes if nothing changes.
• 10:57
  SPEAKER_00: So I would say that this is what I don't like about group fitness, because like I said, at the end of the day, it is a business, and they just want to make their clients happy, they just want people to feel like they got a good workout, but they don't strategically focus on progressive overload.
• 11:20
  SPEAKER_00: That is more of a one-on-one type of thing.
• 11:25
  SPEAKER_00: But I will say though, one of my favorite things about group fitness, especially for women, okay, especially for women, I love group fitness as a gateway.
• 11:40
  SPEAKER_00: I call it a gateway drug, but I love it as a gateway into moving your body.
• 11:47
  SPEAKER_00: I love it as a gateway into getting more women to work out.
• 11:53
  SPEAKER_00: I feel like it makes fitness more inviting for women.
• 12:00
  SPEAKER_00: Um, I know that a lot of women can just like show up to the gym and you know just see like a sea of men and feel, I don't know, intimidated and scared.
• 12:13
  SPEAKER_00: I know it can be scary because trust me, I've been there before.
• 12:18
  SPEAKER_00: I love group fitness because it makes women feel more comfortable with the idea of working out, right?
• 12:26
  SPEAKER_00: But there's gonna be a point where it doesn't challenge you anymore.
• 12:30
  SPEAKER_00: Like, yeah, you might feel tired and sweaty and all that stuff, but it's not challenging your muscles.
• 12:36
  SPEAKER_00: Your muscles are going to adapt to whatever routine they have you constantly doing in your class, and it's time for you to level up.
• 12:49
  SPEAKER_00: You have built that consistency in that group fitness class, you've built that confidence in your group fitness class.
• 12:58
  SPEAKER_00: Now it's time for you to get uncomfortable again because I know you started that fitness class being uncomfortable, it was something that was very new to you.
• 13:07
  SPEAKER_00: You joined because you didn't really know what you were doing and you wanted guidance.
• 13:12
  SPEAKER_00: You have the tools now, you know what to do.
• 13:16
  SPEAKER_00: Now it's time for you to step into the gym.
• 13:20
  SPEAKER_00: Maybe it's still uncomfortable for you, but you already have a solid foundation.
• 13:25
  SPEAKER_00: You just have to now apply that in the gym because in the gym is where you're really gonna see the results, the results that you're actually looking for, and by that I mean fat loss, muscle building, getting toned, you know.
• 13:42
  SPEAKER_00: Of course, you also need to look at your nutrition and other movement that you're doing throughout your day, but right now we're just talking about the workout aspect, right?
• 13:54
  SPEAKER_00: I like I said, I love group fitness as a gateway into strength training because it builds up that familiarity, it builds up the confidence.
• 14:07
  SPEAKER_00: It's really just about you stepping into that.
• 14:11
  SPEAKER_00: I know that it can still be intimidating, but just like your group fitness classes, you're gonna get comfortable in there.
• 14:19
  SPEAKER_00: The way I like to think about it is like you're evolving.
• 14:22
  SPEAKER_00: I mean, I feel like we're constantly evolving, but that's how I like to think about that transition.
• 14:30
  SPEAKER_00: Like transitioning from group fitness into the gym.
• 14:34
  SPEAKER_00: I'm not saying you have to completely quit group fitness, like you can still go.
• 14:39
  SPEAKER_00: I know some people really like it.
• 14:42
  SPEAKER_00: Like, for example, I still take a Pilates class once a week.
• 14:46
  SPEAKER_00: Um, I prioritize strength training for sure, but I still go to Pilates once a week.
• 14:52
  SPEAKER_00: That's like my group fitness that I do.
• 14:55
  SPEAKER_00: I really like to have it as like my active rest day where I'm not like overloading my muscles, but I'm still kind of like working them out, you know.
• 15:06
  SPEAKER_00: Anyways, the reason I wanted to record this episode was because I I constantly get questions about this, and I just thought it would be helpful to record this podcast, but people always come to me saying that, oh like I go to Pilates five times a week and I just don't understand why I'm not losing weight or why like I've lost a little bit of weight, but I still feel very puffy, like I don't feel like I'm toned, and I just really want to get toned, right?
• 15:44
  SPEAKER_00: In order to be toned, you have to have enough muscle on your body so that it's visible, right?
• 15:52
  SPEAKER_00: So visible muscle with low body fat.
• 15:58
  SPEAKER_00: That people think it's so simple, but it actually takes a lot of work.
• 16:03
  SPEAKER_00: To build muscle takes a lot of work.
• 16:07
  SPEAKER_00: It also is a long process, it takes months, even years, to build muscle, and you need to be eating enough too.
• 16:16
  SPEAKER_00: You can't just be under eating.
• 16:17
  SPEAKER_00: You have to eat a lot of protein, you have to eat whole foods, eat your damn vegetables.
• 16:22
  SPEAKER_00: I know I know that there's a lot of people out there that are like, Oh, I don't like vegetables.
• 16:27
  SPEAKER_00: Eat your vegetables because that is how you get in your fiber, okay?
• 16:31
  SPEAKER_00: Fiber actually helps you lose fat.
• 16:34
  SPEAKER_00: I don't know if you knew that, but it does.
• 16:36
  SPEAKER_00: Anyways, building muscle is a process, a long one, a long one that takes a lot of repetition and a lot of challenge.
• 16:48
  SPEAKER_00: You have to be increasing your weight if you want to build muscle.
• 16:52
  SPEAKER_00: You have to be moving enough, eating right enough to lose fat.
• 16:59
  SPEAKER_00: That is how you get toned.
• 17:02
  SPEAKER_00: You don't just get toned by going to Pilates five times a week.
• 17:06
  SPEAKER_00: Why?
• 17:07
  SPEAKER_00: Because there's no progressive overload in your Pilates class.
• 17:13
  SPEAKER_00: That's why.
• 17:14
  SPEAKER_00: Anyways, I hope you learned something, as always.
• 17:18
  SPEAKER_00: That's what I'm here for.
• 17:20
  SPEAKER_00: I'm here to help.
• 17:21
  SPEAKER_00: If you guys ever have any questions, you can always DM me at my Instagram.
• 17:26
  SPEAKER_00: Thank you for listening, and I'll see you guys next week.