Pilates Elephants

Raphael Bender

Science-based tools to help you become a better, happier and more financially successful Pilates instructor.

  • 1 hour 27 minutes
    283. The surprisingly nuanced link between movement quality and back pain, with Kevin Wernli and Raphael Bender

    In this episode of Pilates Elephants, Raphael Bender and Dr. Kevin Wernli dive into the surprisingly nuanced relationship between movement and pain. They explore why changing movement patterns doesn’t always reduce pain, (and when it can!) the limits of the biomechanical model, and how beliefs and context play a crucial role. Discover actionable insights for Pilates instructors on fostering more effective, evidence-based approaches to managing low back pain.

    Resources mentioned in the episode:

    • Does movement change when back pain changes? Systematic Review here
    • Kevin’s case series here
    • Qualitative interviews here
    • Gracely 1986 dentist study here

    Watch this episode on YouTube here: https://youtu.be/vjpyxHr3lLY

    About Kevin Wernlin:

    Kevin is a Physiotherapist from Perth, Western Australia. He completed his PhD with esteemed supervisors Peter Kent, Peter O’Sullivan, Anne Smith, and Amity Campbell. His research investigated how movement, posture, and psychological factors relate to persistent low back pain, particularly as people recover. He has appeared on numerous podcasts and radio segments, published research in high-quality international research journals, and presented at national and international conferences. He has a passion for using technology to help make healthcare more equitable and effective, and translating research into the real-world, evidenced by his work as the former producer and co-host of the popular empowered beyond pain podcast, and now as co-founder of a digital health startup called Matilda Health which helps people undergoing endometriosis surgery optimise the pre and post-surgery journey.

    Connect with Kevin Wernlin:


    Connect with Raph on Instagram: @the_raphaelbender

    Download a free course guide:




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    17 November 2024, 5:00 am
  • 22 minutes 9 seconds
    282. How to Make Your Clients Feel the Burn EVERY Class (4 Science-Based Tips), with Raphael Bender

    In this episode, we break down four science-backed methods to help your clients feel that post-workout “burn” every time. Learn how to use the principles of the Repeated Bout Effect (RBE) in reverse to keep your classes feeling fresh, challenging, and effective. These tips will help you consistently create that sought-after soreness so clients feel like they’re progressing with each session!

    What You’ll Learn:

    • How the Repeated Bout Effect works and why muscles adapt to reduce soreness over time.
    • Proven strategies to reverse the RBE using eccentric exercise variations and overload methods.
    • Tips for balancing soreness to maintain high client satisfaction without risking burnout.

    Key Points Covered:

    • Rotate Eccentric-Focused Exercises: Prevent adaptation by introducing new movements each class.
    • Increase Time Under Tension: Slow down the eccentric phase for greater muscle micro-damage.
    • Vary Angles and Planes of Motion: Challenge muscles differently to increase soreness.
    • Add Eccentric Overload with Bilateral Concentric/Unilateral Eccentric Movements: Use both limbs on the lift and one on the lower for targeted eccentric overload.

    Related Links and Studies:

    • Proposed Mechanisms and Mediators of the Repeated Bout Effect: Mechanism Overview: PubMed Link 1
    • Supporting Study: PubMed Link 2
    • Protective Effect on the Opposite Limb (Contralateral RBE): PubMed Link

    Watch on YouTube

    Prefer to watch instead of listen? Catch the full episode on YouTube: https://youtu.be/pplrScFQArY

    Connect with me on Instagram: @the_raphaelbender

    Download a free course guide:


    Become a Breathe Education Mentor Affiliate: Program info



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    10 November 2024, 5:00 am
  • 1 hour 58 minutes
    281. Pilates or Cardio for Weight Loss? With Raphael Bender

    Resources mentioned in the episode:

    • Watch this episode on YouTube here
    • Download the slides as a PDF here

    Connect with me on Instagram: @the_raphaelbender

    Download a free course guide:


    Become a Breathe Education Mentor Affiliate: Program info



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    3 November 2024, 5:00 am
  • 1 hour 32 minutes
    280. Prenatal Pilates Myths, with Charlotte Brooks and Raphael Bender

    Resources mentioned in the episode:

    • Charlotte’s IG @aurorapilates here
    • Corkinetic post on “compensations” here

    Connect with me on Instagram: @the_raphaelbender

    Download a free course guide:


    Become a Breathe Education Mentor Affiliate: Program info



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    27 October 2024, 5:00 am
  • 15 minutes 9 seconds
    279. Do slow controlled reps build more strength? With Raphael Bender

    You’ll have to listen to find out!

    Resources mentioned in the episode:

    • Systematic review on repetition tempo effects on strength, power and hypertrophy here

    Connect with me on Instagram: @the_raphaelbender

    Download a free course guide:


    Become a Breathe Education Mentor Affiliate: Program info



    This podcast uses the following third-party services for analysis:

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    20 October 2024, 5:00 am
  • 16 minutes 49 seconds
    278. Does Pilates strengthen your little muscles? With Raphael Bender

    Well yes, but not how you might think!

    Resources mentioned in the episode:

    • Direction specific recruitment pattern of the rotator cuff in shoulder flexion here
    • MORE load stimulates the rotator cuff MORE here
    • Role of muscles is task specific here
    • Any loaded arm movement strengthens the rotator cuff here

    Connect with me on Instagram: @the_raphaelbender

    Download a free course guide:


    Become a Breathe Education Mentor Affiliate: Program info



    This podcast uses the following third-party services for analysis:

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    13 October 2024, 5:00 am
  • 1 hour 33 minutes
    277. How to be more evidence based, with Emily Walker & Raphael Bender

    Resources mentioned in the episode:

    • Emily’s study here
    • All major high quality clinical guidelines recommend person centered care here
    • Adding extra pain education did not improve outcomes over usual care here
    • Patient led goal setting here and here
    • Connect with Emily on Instagram: @emwalker_exphys and LinkedIn

    Connect with me on Instagram: @the_raphaelbender

    Download a free course guide:


    Become a Breathe Education Mentor Affiliate: Program info



    This podcast uses the following third-party services for analysis:

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    6 October 2024, 4:00 am
  • 31 minutes 5 seconds
    276. Rehab is just graded exercise - updated, with Raphael Bender

    Rehab really is simple. Most people over-complicate it IMO. Here is my framework to rehab any injury.

    Connect with me on Instagram: @the_raphaelbender

    Download a free course guide:


    Become a Breathe Education Mentor Affiliate: Program info



    This podcast uses the following third-party services for analysis:

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    29 September 2024, 4:00 am
  • 1 hour 30 minutes
    275. How to put the client at the center of the session, with Emily Walker and Raphael Bender

    Resources mentioned in the episode:

    • All major high quality clinical practice guidelines recommend client centered care here
    • Changes in TrA thickness and timing don’t correlate with reductions in pain after TrA retraining here
    • Changes in strength & flexibility don’t correlate with reductions in pain after strength or flexibility training here
    • When a person expects a treatment to work, it’s more likely to work here

    Connect with me on Instagram: @the_raphaelbender

    Connect with Emily on Instagram: @emwalker_exphys and LinkedIn

    Download a free course guide:


    Become a Breathe Education Mentor Affiliate: Program info



    This podcast uses the following third-party services for analysis:

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    22 September 2024, 4:00 am
  • 19 minutes 9 seconds
    274. How to progress any exercise, with Raphael Bender

    This is my process for making any exercise harder - or easier.

    Connect with me on Instagram: @the_raphaelbender

    Download a free course guide:


    Become a Breathe Education Mentor Affiliate: Program info



    This podcast uses the following third-party services for analysis:

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    15 September 2024, 4:00 am
  • 36 minutes 9 seconds
    273. How to build a $100k Pilates business at home - updated, with Raphael Bender

    Step by step instructions to build a $100k Pilates business at home and quit your 9-5.

    Resources mentioned in the episode:


    Connect with me on Instagram: @the_raphaelbender

    Download a free course guide:


    Become a Breathe Education Mentor Affiliate: Program info



    This podcast uses the following third-party services for analysis:

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    8 September 2024, 4:00 am
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