Episode Show Notes
Welcome to the Pilates Diaries Podcast.
Our guest on this episode is Krystal Weir. Krystal is a world champion sailor and a two time Olympian from Beijing in 2008 and London in 2012. Krystal first discovered Pilates after stress fractures in her spine set her on the path to Pilates as part of her rehabilitation, and then continue on into Sports Science, Physiotherapy, Pilates training, and then more recently completing a Sports Masters in Physiotherapy. Krystal operates a small clinic from Melbourne’s Royal Brighton Yacht Club working with athletes across sailing, hockey and the new soccer initiative, The Emerging Matildas.
The mission of this podcast is to share the stories of the impact of Pilates to help you live and move with more joy, physical vitality, and renewed vigor.
Pilates was a somewhat unknown word until it started creeping into conversation somewhere around the 2000s- maybe even before then depending on who you asked and amongst which circles, and has largely remained and enigma for many reasons- one of which perhaps is that Pilates really has to be experienced to be understood.
There are now a wide range of Pilates styles available when you attend a Pilates class, perhaps borne from the variation of interpretations of how Pilates was originally taught by its founder, Joseph Pilates.
With The Pilates Diaries Podcast we’re inviting Pilates enthusiasts around the globe to share with us what they’ve noted down in their Pilates Diary. Our hope is that the Pilates Diaries Podcast goes some way to answering the question ” What is it that makes Pilates so special?”
We’ll take a privileged peek into the Pilates Diaries of our guests to gain a greater insight into the impact Pilates can have in all of our lives and contribute to the health and wellbeing of the community at large.
I welcome you along for the journey and welcome your comments and discussions through the links found on your favorite podcast platform. Enjoy.
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Episode Transcript
Bruce Hildebrand: In the spirit of respect, The Pilates Diaries Podcast acknowledges the people and elders of the Bunurong people, members of the Kulin Nation, who have traditional connections and responsibilities for the land on which this podcast is produced.
Hi, I’m Bruce Hildebrand and this is the Pilates Diaries Podcast.
The mission of this podcast is to share the stories of the impact of Pilates. We’re inviting Pilates enthusiasts to share with us the notes they’ve taken down in their Pilates journey as we seek out the answers to the intrigue Pilates has been able to ignite inside millions all over the world. Our hope is that The Pilates Diaries Podcast goes some way to answering the question ” What is it that makes Pilates so special?” Join me for privileged peek into this episodes Pilates Diary.
Our guest on this episode is Krystal Weir. Krystal is a world champion sailor and a two time Olympian from Beijing in 2008 and London in 2012. Krystal first discovered Pilates after stress fractures in her spine set her on the path to Pilates as part of her rehabilitation, and then continue on into Sports Science, Physiotherapy, Pilates training, and then more recently completing a Sports Masters in Physiotherapy. Krystal operates a small clinic from Melbourne’s Royal Brighton Yacht Club working with athletes across sailing, hockey and the new soccer initiative, The Emerging Matildas. I always find it inspiring speaking with elite performers, so it’s a pleasure to have you along- Krystal welcome to the show.
Krystal Weir: Thanks for having me Bruce!
Bruce Hildebrand: Krystal, we’ll begin by taking a look back. Can you tell me about life before Pilates? What were your pursuits? Where did you see yourself heading at the time? And in hindsight, what do you now see were some little threads that might’ve led you to discover Pilates?
Krystal Weir: I grew up on the beach down at Elwood, in Melbourne, Victoria and I got sick of sandcastles pretty quick so I suddenly ended up in a boat out to sea and that became my passion and the one thing that drove me for a very long time. Unfortunately, if you do something and repeat, repeat, at some point something’s got to break and it happened to be me. So I ended up with stress fractures at 17, and went through the whole journey with the V.I.S. Physios, which were fantastic. From there I really needed to find a solution to the problem, which was, you know, all I want to do is go back and go sailing. So I was then introduced to Pilates. and I was down the studio pretty well every day of the week, except maybe one just to make me strong and awesome because all I wanted to do was go sailing. After I finished my sailing, then I went down the Physio track and now I have a little Pilates studio myself and I’m really passionate about it.
Bruce Hildebrand: You mentioned you came across Pilates in the early days, Krystal. Can you tell me your experience and perhaps a story when you first arrived at Pilates?
Krystal Weir: Wendy Braybon was my Physiotherapist at the V.I.S. and she was working with Caroline Taylor. Those in the Physio world will know Caroline- she’s done a lot of work with the screening process with AFL and she’s an exceptional Physio. I was hanging out with the right people and I remember that first session I had with her- literally I couldn’t do a leg slide or I couldn’t even do a knee fall out- I was that weak! I had four months in a back brace and by the time I got out of that brace, I was not great- mind you, I was healed up and I didn’t have any stress fractures anymore. The next bit was where to from there. So I was certainly very weak, and then, yeah, I fell in love with it- it almost feels like, you get to do all these little acrobatics and things that you wouldn’t otherwise think you could do. Everyone loves hanging upside down on the trap tables. For me, it was not only do I get to do out of the box maneuvers out on the water, I suddenly got to do some things on land as well. So it became not only really great for my sport and keeping me strong and mobile, but I also got to have a lot of fun thinking up new exercises how to replicate what I was doing in the boat.
Bruce Hildebrand: Krystal. I’m curious on some of your early impressions with Pilates. You mentioned a few things about being able to apply the concept of sailing into the Pilates studio. I’ve always looked at Pilates warmly because of its ability to be able to adapt the exercises to a unique situation- I’m not sure a huge number of sailors around the world would have done Pilates- and it certainly wasn’t in the same realm as the origins of Pilates- but I see the application as something very interesting and something you’re able to connect the dots with your intelligence.
Krystal Weir: I guess the fun thing with sailing is it’s a stable platform on an unstable surface and it’s very hard to replicate that in a gym sense. I do love strength and conditioning- I think that there’s a place for that and there’s a place for Pilates- they’re very different ways to go about achieving ultimately a robust athlete, but to replicate something unstable- you just can’t do it in the gym. I’ve seen people do crazy stuff which I think is just high risk and inappropriate but I think Pilates is a nice thing because you’ve got the ability to make things really hard by not increasing the weight, actually decreasing the weight and you can do unstable surfaces, which in a way a Reformer is an unstable surface, especially when you haven’t got any springs on it or you can use Swiss balls in a bit more of a controlled manner.
Bruce Hildebrand: Krystal, can you tell us some of the other people in your life at the time that you mentioned to them that you’d started this thing called Pilates? What was their perception of it? Was it happening much in your circles at the time, particularly in the sports field?
Krystal Weir: I was really lucky- my coach, Lex Bertrand- he’s John Bertrand’s brother who won the America’s Cup and Lex is extremely out of the box- he’s an amazing man, but certainly he was all for it. At that point I think he was willing to be seventies, but he was always way, way ahead of his time with regards to pushing you out of the box. He used to do some insane things with me on the water- throwing tennis balls in the water and towing me at a million miles an hour, and I’d have to pick up the tennis ball out of the water -it was just insane what he used to make me do. From his point of view he loved it and he was really excited by something that was different and not the main stream way to go about things. So it was right up his alley! The V.I.S. obviously my Physio was really involved with it already, but Pilates itself back then- what 15 years ago- when I was really into it Pilates was certainly around, but it wasn’t as popular as it is now. I certainly didn’t feel anybody telling me not to do it at that point because they knew my injury.
Pilates sits in that realm of being able to get people back from pretty debilitating injuries and going from being injured and then trying to jump into a strength training program- it’s a big leap to be able to really control the early loading and get people loading earlier, you just get better results. People lose muscle mass so quickly- if you can maintain that during their rehab and keep them doing Pilates, even when they’ve broken their foot or whatever, you can still adapt a lot of exercises or maintain their core or do their other leg or so on, with good form- that’s the nice thing as well.
Bruce Hildebrand: The Lex Bertrand crossover- I put Lex in the same category as a wonderful leader in Sports Science in Australia in John Quinn- who I’ve had the fortunate opportunity to have a bit of contact with as well- I think it takes an experienced coach along those lines who’s willing to look to these sometimes ‘ out of the box’ training approaches that are going to make the difference to you as an elite athlete.
Krystal Weir: Yeah, he was always about, you know, in the end you go overseas and everybody’s got the same knowledge, everybody’s got the same equipment, everybody’s had the same experiences- you have to have the same fitness- if you don’t have the same fitness if not better, and move better then you’re not going to win. So in the end, you’re looking for your one percenters and if you can get your 1%-ers through doing Pilates oh, God go for it. You know, like put it in your program- it just doesn’t make sense not to take these opportunities.
Bruce Hildebrand: And Krystal, what was your experience when you first noticed that Pilates was starting to have an impact on your life? When you first arrived, not even having heard of it, did you start to see some significant improvements right away? What was the changes for you?
Krystal Weir: Sailing in itself is very much a ‘feel’ sport- you have to feel the motion of the boat going through the water so you close your eyes when you’re sailing or you’ll look backwards and you want to be able to feel that salt in the air, or has a wind slightly changed in a different direction. And a lot of it’s imagery based. So you could do maneuvers out on the water while I’m lying in bed. And Pilates is a lot like that- you have all those different cueings of being able to you know, a bowl of water on top of your lap and can you pelvic tilt forward and backwards with the water moving or, standing really tall all those type of imageries of getting people to be lighter on their feet and being able to have flow. Not only was I able to do that imagery at home and then actually do it on the water, but then suddenly Pilates was all starting to really work together and be able to get a lot of the breathing and that ability to flow Yeah. It was pretty amazing that it was all really going in the same direction of where I wanted to go, which was obviously the Olympics.
Bruce Hildebrand: And you got some good relief from your injuries? Pilates was really able to compliment everything else you’re doing from a rehab front?
Krystal Weir: Yeah once again Pilates is about control and being able to control your body in space. I started off not being able to do anything to in the end, being able to do all sorts of weird things backwards on the trap table- I just became really strong- but smooth and coordinated as well. If I hadn’t had Pilates, I’m not sure if I would have actually been able to get back into the boat and particularly sail at that level. Post-injury you start having adaptive/ maladaptive patterning and being able to reteach yourself to not stay in those patterns is really difficult and that’s probably the biggest thing coming out of injury is you know suddenly you can’t single leg squat like you’re used to, or you can’t squat like you used to because you’ve got all this rigidity and not being able to segmentally move is a real hindrance. And in sailing you have to be able to bend and move and basically fold yourself in half to get under the boom to go from one side of the boat to the other. So yes, Pilates- it’s a part of the picture and I just feel like, you need to. look at all the different components and Pilates certainly fills that void!
Bruce Hildebrand: I think something I’ve always admired about your approach to physical fitness and obviously your pursuit at the top level of sailing internationally Krystal is being able to take on a challenge and confront it! Along those lines, was there part of the early stages of your experience with Pilates that you didn’t like, or you didn’t want to accept- that you’ve perhaps found more challenging in the pursuit of wanting to improve?
Krystal Weir: I really hide it, doing bridges without springs on the Reformer- that was probably the one exercise I was like, no, but I had to do them- with how strong my beautiful hamstrings and glutes were at the time I was avoiding it like the plague! It’s amazing how much you love the stuff you’re good at- I loved anything that was pulling. because that’s what you do on the boat- you pull ropes and you pull sails in and whatever- so anything with pulling? I was like, yeah, let’s do trap table pull ups because I just loved it because I was really good at it! Basically anything that I wasn’t good at, I didn’t like, so I think maybe that takes a little bit of a mind switch and if you’re an athlete or you’re wanting to get better at your Pilates is embrace those exercises that you’re like, oh no. So yeah, that’s my recommend, I think for anybody who loves their Pilates.
Bruce Hildebrand: Krystal, can you pinpoint a specific time when you felt you are truly getting hooked on Pilates? The return back to the boat being injury free or getting pain-free in your pursuit of the high level training and returning to that, was there some hidden gems that you were finding that were getting under your skin or were in each that you couldn’t resist? And I’m particularly interested in the future direction you’ve progressed into with your Physiotherapy career aswell.
Krystal Weir: I don’t know if I can remember an exact moment in time- from a very young age I was absolutely obsessed with going to the Olympics. I was injured during adolescent years and my first Olympics I was 21. I was really going into that first Olympics that I was just on an absolute mission and I was obsessed with it and it is difficult to replicate and difficult to do when you’re traveling around Europe so frequently – we were just trying to do a lot of floor based Pilates and I just love all the machines – your Trap Table, Reformers and so on. I guess future direction I’ve just come back from Queensland and finished off my Sports Masters and yes, UQ is a great course, I’d highly recommend if there’s Physios that want to go down that path- it’s an incredibly tricky course, but well worth it- once you get through the other side of it- you just come out so much better for it.
Bruce Hildebrand: Krystal, take us on the journey, you returned from the ’08 and then the 2012 Olympics- incredible achievement- congratulations- the pathway through your Pilates, you took on Pilates training and then you’ve blended that with your Physiotherapy and you’ve opened your own clinic. Can you tell us a little bit about that journey?
Krystal Weir: I went through and became a Physio in between my two Olympics and went through that. I came back from the Olympics and just got stuck into the usual pathways that you go through as a Physio working in the hospital system. That gives you a really nice grounding to understand the whole journey of someone’s rehab from surgery right through to being able to do full return to sport or return to work. From there I was working in private practice for a number of years and then had the opportunity to go back into my first passion, which was sailing in Royal Brighton Yacht Club. So my little clinic’s down there, just inside the club I converted the top of a boat shed into a little studio- which is a very tiny studio. There’s only two Reformers and a Trap table. I get to help people daily and either keep them active or get them back into their sport. It’s a pretty incredible little clinic down there and I’ve go t the Physiotherapy rooms, my Pilates studio, and the gym is down there too. I get to dabble in a little bit of all professions- it’s almost, time’s a little bit too much to handle. I feel like I eventually it’s time to bring some people on board who are just as passionate as me and that will happen sooner rather than later.
Bruce Hildebrand: It sounds like the ideal set up that you’ve got overlooking the water getting to blend your primary passions of time out on the water with the assisting future athletes and current athletes with their performance.
Krystal Weir: Yeah. it’s nice. I get to help sailors out, which is fantastic and there’s not a lot of physios out there that really know much about sailing. So I guess they get excited that they are talking to someone that understands the loads that they particularly on big boats that you have to lift and push through. I also look up to Bayside Hockey Club and then I recently got a job with the Emerging Matildas. That’s all very exciting- there’s not that many injuries in sailing unless, you’re a silly kid like me and sail too much and hurt my back, but generally sailing is a pretty injury-free sport so I’ve gone into the running and cutting sports now that really, keep an eye on, particularly the young I’m very passionate about making sure that young kids don’t have to go through all the ups and downs that I went through so getting them in early. And I’ve got a few young kid Pilates classes- which is a challenge in itself! Depends on the kid- you might sometimes have to plop them in an adult class, just so that they actually do their program. Generally they’re pretty well behaved.
Bruce Hildebrand: It’s fantastic to hear you sharing your passion with the up and coming athletes of the future. I think it’s a big part of where Pilates can expand into is to get the message broadcast, wider and wider into these sort of networks and for young athletes to have the access to the strengthening that you did in the early days.
Krystal Weir: Just teaching them basic , movement patterns, you know, where the young kids, their arms and legs will grow quicker than their trunk, so they’re normally uncoordinated and they have this body that they’re struggling to control. That’s where fundamental movement patterns come from- their ability to stack their skeleton on top of each other- it just isn’t there. Kids just want to run and jump and go crazy and Pilates usually is a space where it’s calming and you can slow them down so that they can stop and listen and learn and appreciate. It’s not an easy skill to do with children, because they generally run around, but getting them through those fundamental movement patterns is critical and launching them just into a gym environment is it’s necessary because ultimately you need to load, but I think for teaching basic movement patterns early days, stick to controlled spaces.
Bruce Hildebrand: Krystal I am going to assert that you can now reflect on with your extensive knowledge and study in the field where your body had perhaps a few breakdowns- and it was obviously getting pushed to the limits by the passion that you had for the sport and the intensity of the training that you were keeping up- you could see links in the chain that were inevitably always going to break.
Krystal Weir: Yeah, now reflecting back, you can see the kids from a mile away, they’ve got a tilted pelvis. They stand in hyperextension through their knees are usually hypermobile. And for me, I was doing a sport that was very hip flexor dominant. Hip flexors attach to your lumbar spine so you know if they’ve shortened, they’re pulling forwards! The first thing I think to look at with kids is particularly if you’re thinking lumbar spine problems, it’s loss of hip extension. And that’s really important so regaining some form of hip extension is just so valuable!
Bruce Hildebrand: And with us sitting conveniently in a bent hip posture these days, it can certainly exacerbate the issue and that’s a lot of where Pilates can help to rebalance that by identifying what patterns need to be restored.
Krystal Weir: Yeah, absolutely- that’s, when you look from like, you imagine that you’re a seagull looking over the top and having to think about what muscles are actually moving and what they’re doing in each plane. Our job really is to work out which plane of movement they’re struggling in. As soon as you understand your planes- for clinicians that don’t understand planes, go back to basics and understand your planes- because god, that helps!
Bruce Hildebrand: Probably before you even knew it- and before I even knew it early days as well, Pilates is embedded with those balanced movement patterns that work us in every direction possible upside down, inside, out, back to front, all of the above!
Krystal Weir: Pilates is pretty incredible really because a lot of it has rather than just sticking to the planes, it’s nice to be able to combining different planes. From an assessment point of view it’s working out which one they’re struggling with to start with- because it’s hard to start making things too complicated initially, and just being able to get the basics right first and then start layering on top of it and challenging and getting that dynamic movement of being able to move. It’s easy to fall into routine of doing the same thing over and over, but it’s nice to stop after a class, reflect on your patients and you’ll get more enjoyment out of it as a instructor or clinician.
Bruce Hildebrand: It’s always fascinating to get the insights of a two time Olympian- Krystal, can you share with us some of the changes in both your body and your mind, and even in your spirit- as Joseph Pilates put it in the early days- that are now second nature to you in the way that you either do Pilates or even carry over into your day-to-day life with your various activities with study your practice, and even in your sailing that you couldn’t have imagined were either possible before you started Pilates or that you imagine weren’t possible when you were wrestling with some of the things like the injury setbacks and the early struggles that you had with Pilates?
Krystal Weir: I guess I just saw Pilates as my way out of this problem that I had- and in my mind, I was always going to the Olympics- I decided I was going to the Olympics when I was eight! So, I don’t know if it necessarily changed my mental outlook, because I was already one track minded I was going, but it was a solution to a very important problem that I had. So I think that’s probably the biggest thing Pilates gave me and I think that’s the way I work through my life now. I think sailing is one of those sports where you have a lot of adversity on the water, obviously, but then there’s just a lot of adversity in even trying to get equipment from A to B and so on and getting people to help you and being able to find solutions for different things. So I think Pilates, yeah, it’s my solution to achieving my goal!.
Bruce Hildebrand: Krystal, where do you now sit with your Pilates? What does the future hold for you with Pilates in your life? You’ve got your clinic, you mentioned earlier- I’m curious to hear more about the plans you’ve got store with that and with your Pilates involvement.
Krystal Weir: COVID really, in a way helped me because I really wanted to be able to finish my Sports Masters off because it was always sitting in the back of my mind or something I really wanted to achieve. So now I sit in this really fortunate position about having this beautiful clinic on the beach and for me, it’s the what next it’s always going to be fun, but I’ve got this opportunity to work with The Emerging Matildas- I’m sure I’ll be able to influence a lot of the players early on in their career, which is really lovely and be able to reap the benefits of understanding and getting involved with Pilates.
From my clinic point of view, at the moment I’ve kept it small on purpose so that I had the flexibility to do other things, but now I’m in a position where, I’m quite keen to bring a team on- just so that I have a passionate team to be able to bounce ideas off and to grow. So that’s going to be, the next challenge finding the right people- contact me if you want to be involved! But everything’s in its infancy, but it’ll be exciting.
Bruce Hildebrand: Krystal advice time. What do you wish you knew at the start of your journey that would have made the biggest difference to someone who might be either considering starting Pilates or facing some of the struggles or challenges that you did with your Pilates progress?
Krystal Weir: The one thing advice-wise that I think with anything is not being afraid to contact people. It’s amazing- just don’t even just go straight to the top and contact them. It doesn’t matter who they are. They’ll either just ignore you, which is fine- what have you got to lose then? Nothing it’s amazing. But if they do ignore, you send about four or five more emails and then they’ll write back to you! Persistence is key! Other than that on a Pilates sense, I was just fortunate to be able to be within the realm of V.I.S. and being surrounded by amazing people- so I guess if you know, you do get injured. I would source those people, if you can and either just contact them directly or find out if they’ve got other people working with them their team yeah, that would be my suggestion. And in the end with Pilates, it’s. got to be sustainable, whatever you’re doing and be able to go to a clinic that you’re easily able to get to and that you enjoy the people that you’re around. So once again comes back to the environment that you want to put yourself in.
It’s not like one Pilates class is really going to cut it you need to do it for a fair few months, to really reap the benefits and to actually see, whether it’s really for you or not. There’s lots of different other ways to get fit out there, but Pilate s certainly not only is it really great from a movement pattern perspective, but also there’s a massive social component to Pilates as well.
Bruce Hildebrand: Krystal, can you reflect on the time when you knew that Pilates was going to be of benefit to you? Is it fair enough to guess that when you first arrived it was a bit unusual or out of the box or did you just trust on Lex’s recommendation and those around you?
Krystal Weir: I think there’s nothing like the trap table- everybody just looks at that trap table and go “What have I just said yes to? What is that?” So, I definitely felt that as a young 17, I think when I was first in there but at that point in time, I was just listening to the people around me. They’re like “go do this!” and I was like “okay”. Walking out of my first session and I could only do a leg fallout. It was really sad and it was good because it, demonstrated to me early that this was going to take time, and I needed to slow down. So from that respect, I think Pilates was really good to educate me that injuries they just don’t get better- you have to work at them and chip away.
Bruce Hildebrand: Outstanding advice Krystal, it’s been absolutely wonderful chatting with you on the call today. Thanks so much for your time. What’s the best way for listeners to reach out and get in touch with you?
Krystal Weir: Just through my business K2 Health. K2health.com.au or you can just email me Krystal with a K krystal@k2health.com.au and I’ll get back to you.
Bruce Hildebrand: Thanks so much for your time, Krystal.
Krystal Weir: Thanks Bruce.
Bruce Hildebrand: We hope you enjoyed this episode of The Pilates Diaries Podcast. Drop us a comment online at the links in the show notes, and be sure to subscribe and rate the podcast to keep updated with episode releases and hear more stories from our guests’ Pilates Diaries. This podcast is made possible by the following sponsors- keep an ear out for exclusive Pilates Diaries Podcast listener discount codes. Thanks for listening. The Pilates Diaries Podcast is a proud partner with TRIMIO. TRIMIO is a much needed space and time utilization booking system for the Pilates industry. With TRIMIO you can return your focus to delivering the highest value to your customers. No longer be lost to the encumbrances of inefficient interactions and experience a new level of working freedom with the power of technology automation doing what it should. Maximize your profitability by optimizing the utilization of your time and physical space with TRIMIO. Find out more at www.TRIMIO.app.
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