Treatment Table Podcast

Rigid, Restricted, and Repeatedly Injured?? Why Mike Left Finance for Reformer Pilates

• Mathew Ah Chow • Season 1 • Episode 10

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Feeling rigid, restricted, and stuck in a cycle of recurring injuries?

You’re not alone, and more importantly, you’re not broken.

In this episode of The Treatment Table, we sit down with Mike Li, who made a bold shift from finance into Reformer Pilates. But this isn’t just a career change story; it’s about solving a problem so many people are stuck in.

Chronic tightness. Repeated injuries. Training hard but never quite feeling right.

And here’s the part most people miss…

👉 It’s not just about what you’re doing — it’s about where you’re doing it, and who you’re doing it with.

We unpack:

  •  Why so many people feel restricted and keep getting injured 
  •  The hidden gaps in traditional gym training 
  •  How Reformer Pilates builds strength, control, and resilience 
  •  Why more men and athletes are turning to Pilates 
  •  Why finding the right environment, community, and “vibe” is often the missing piece 

Because for most people, it’s not a motivation problem…
It’s that they haven’t found their people yet.

If you’ve been pushing through pain, feeling stuck, or constantly restarting your training, this episode will change how you think about movement and where you choose to do it.

Who This Episode Is For

  •  Busy professionals who feel stiff, tight, or run down 
  •  Gym-goers dealing with recurring injuries 
  •  Men who’ve dismissed Pilates (until now) 
  •  Anyone struggling with consistency in training 

Key Takeaways

  • Feeling “tight” isn’t always about flexibility, it’s often about control 
  • Repeated injuries are usually a programming problem, not bad luck 
     Strength without stability leads to breakdown 
  • Reformer Pilates trains the smaller muscles most programs ignore
  • Consistency comes from finding the right environment — not forcing motivation
  • The right community doesn’t just support you… it pulls you forward

🎧 Episode Resources & Links

See you next week on the Treatment Table!

SPEAKER_01

I mean, I guess just on my body personally and the way that it helped me prevent injuries, helped strengthen me as a person, but also just being able to see the communities that have grown out of these clients are able to take it to the level that suits them best, and then with the help of a community-based impact environment, they're able to sustain that journey, fitness journey longer than what they might have been doing before.

SPEAKER_00

Welcome to the Treatment Table Podcast, your guide to a healthier and happier you. I'm your host, Doctor of Physiotherapy, Matthew Archow, and I'm here to keep you on your journey to living a healthier and happier life. Before we dive into today's episode, please make sure you follow and subscribe to the Treatment Table Podcast so you don't miss out on our weekly tips for a healthier and happier life. And if you want to drop us a five-star rating, you'd be one of our favorite listeners. Now, I know not everyone is like me. Not everyone loves to exercise. Not everyone loves feeling that burn, the sweat, and the pain. I know for some of our listeners, the thought of exercise is a bit scary, it's intimidating, or sometimes just plain overwhelming. Where to start, what to do, how do I get started, how do I not uh injure myself. And then our brains are these incredible, remarkable organs that they just try and help us avoid activity. They come up with a thousand of reasons, excuses, why we can't do it, we'll do it later, or uh the old faithful, you know, we'll start on Monday. So one way to overcome this is joining a group or surround yourself with positive people that encourage and motivate you. So finding a community or a group of like-minded people which have a really strong and positive influence in your life, this can help you connect with a force that's like a wave. Once that wave takes over and it pushes you, you have no choice but to flow with it. And you're pushed and almost tricked into turning up consistently, you're pushing yourself past where you would normally if you're just training by yourself, and they keep you accountable and they really celebrate the wins with you. So I strongly believe that a positive community that you surround yourself with will be a significant factor into living a healthier and happier life. So today we have Mike Lee from KX Pilates. Thank you for joining us, Mike. Thank you for having me, Matt. Yes. Glad to be here. Awesome. Can you give our listeners a bit of an introduction to who you are?

SPEAKER_01

Yeah, absolutely. So my name is Mike. My wife and I co-own a few uh KX Pilates studios around Sydney in uh New South Wales, um, Australia. And you know, we've we've we've been with KX um and the brand for about four to five years now, um, right amongst um when COVID happened throughout all of um all of Australia and and globally.

SPEAKER_00

Yeah, so full disclaimer, this is the backstory. So Jesse, Mike's partner, uh used to work at Active Movement Studio as an exercise physiologist, and then uh left to start her KX journey in Pilates. And so I've known Mike as well before Pilates and he got into Pilates. Um I'm sure Mike all attests this. He was uh pretty stiff, uh, lots of injuries, whether it was his back, calves, killes, shoulder, basketball injuries, run-in injuries, there's always something. I've obviously seen the change that that Pilates has had on you, but how would you describe the difference in the last four or five years?

SPEAKER_01

Yeah, like exactly as you said. Look, I mean I don't come from an allied health um fitness background. My wife Jessie um is still an excise physiologist and used to uh work closely with you guys in your practice. Um, but Pilates has always been something that, you know, she's been very passionate about. And, you know, to me, being uh a guy who hasn't been exposed to Pilates, have sort of basically heard a little bit about it. Um, you know, back then in the market, it was really seen as uh a very female-dominated uh modality of uh fitness and exercise. Um, got myself into it. Uh, yeah, definitely have seen the changes over the last four to five years. Not I mean, I guess just on my body personally and the way that it's helped me prevent injuries, helped strengthen me as a person, but also just um being able to see the communities that has grown out of um from Pilates through our uh businesses and through our KX, but also just the Pilates industry in general and and the growth of that globally and I guess especially in Australia, given Australia is quite a leading um country in terms of coming up with lots of fitness uh modalities and fitness uh brands within within the global fitness market.

SPEAKER_00

You talked a bit about the difference of men being inside Pilates. I'll share my first Pilates class experience with you and the listeners. So I always thought Pilates was uh a bit of a waste of time, um, you know, just kind of doing these funny looking exercises. So my first physio mentor down in Melbourne, she basically forced me to do Matt Pilates. And I was training competitively with karate uh five, six days a week, two, three hours, and I was like, the last thing I want to do is lie on a mat and do some you know, silly exercises. And after two, three weeks, the aches and pains that I thought were normal from just training went away. And I was like, what is this? What is this magic? And realizing that a lot of the smaller muscles that I should have been using, I wasn't using, and I was just a lot of overuse base injuries from and I like we were saying before, when you're not don't have the full mobility and the full stability and the full control, and you're not using that to your advantage, you end up just having a lot of these niggles and aches. Have you started to see, I guess, more guys coming into KX and what has their response been?

SPEAKER_01

Yeah, so I mean, you you can probably articulate the uh actual uh anatomy side of things probably a lot better than I can. From for me, I've just seen from a business perspective, from a growth industry perspective, you know, we've we have seen definitely a uh definitely a growth within the male uh market in terms of um understanding, acknowledging, and then appreciating um Pilates in general. And I guess when you have uh at the moment elite athletes globally who go on social media and demonstrate that Pilates or sort of reformer or any sort of form of Pilates is part of their regime and their fitness protocol, um, that trickles down. That trickles down to the average person, the average Joe, the average guy who's into very masculine uh sports, um who traditionally wouldn't have seen Pilates as something for them. But now, you know, we're seeing huge growth in that market. Um, you know, we're seeing lots of sporting teams, you know, just sort of anecdotally with us. Um CineFC takes up group Pilates with us in our one of our studios with Jesse. So, you know, their physio, their um, you know, athletics department definitely seen or you know, know about or are sort of uh grappling onto that trend as well, but also probably seeing results. And so, you know, they've continued with us quite a few seasons now, and you know, we're seeing more and more sort of group classes uh dominating by men, but also a lot of women bring their uh partners along, and I think that's really great to introduce them to sort of Pilates and you know sometimes can be very humbling for these blokes as well, which I think is also really good. Which, you know, I was in the same boat. I thought Pilates was like a fad. It was very definitely uh very female dominated, just because some of the brands that were around at the time, I think was very focused on uh uh focusing on uh females, but it's quite interesting, and I think you know as well the history of Pilates and where it's come from. It's uh you know, it's actually came from uh uh it came from a guy, you know, Joseph Pilates, and it was it was really uh developed and brought about for um male soldiers um, you know, when they were uh injured, and the whole reformer Pilates bed was a hospital bed, right? And putting contraptions on the bed to help them rehab. And I think, you know, post that war, some of the benefits of that translated into uh a sort of ballet dance and some of the female uh, I guess, programs and into their sphere, and that's where it sort of took off. Um, but it was always really for men, and I think, you know, sometimes it comes down to a bit of branding, but it's come a bit of a full circle and then seeing it's yeah, growth back um back with males.

SPEAKER_00

Yeah, it literally took the uh my thought out of my brain. I was gonna say Joseph Pilates was really built, like he was solid every for his time. Um, he was, you know, big into wrestling, weightlifting, and he used Pilates as part of his kind of addition to his training. Um, and so a lot of the the principles and foundations of that, and you're right, it's kind of I think come around full circle. And I'm getting a lot of guys now coming in who are not seeing Pilates as a one thing, they're seeing it as you know an addition that facilitates their training. They're you know, they're lifting heavier, they're not getting as injured, and they're moving better. So it's great to see. In terms of, I guess, going back to your career change. So prior to Pilates, um, you know, you had a successful corporate career, you're quite busy with that. And then how's the shift been in terms of moving into obviously uh multiple studio owner, but also as a Pilates instructor as well?

SPEAKER_01

Yeah, so um definitely a very different industry that I've jumped myself into, although I haven't fully given up my corporate, so I still sort of do that part-time. Um, but now I think about it is I don't think I could go back to a full-time corporate, you know, gig. Um, I don't know how I did it back in those days, but you know, now being part of the health and fitness industry and seeing the rewards and seeing uh the growth of clients, of the people that you interact with on a daily basis and seeing them um getting stronger, growing as a person. And because I guess even though we're dealing with fitness and physical fitness um group exercise, um, you know, that translates to some in in some aspects mental as well. And you're seeing people's lives change better, not just physically, but also mentally as well, as a result of them developing better, healthier habits, you know, and Pilates is probably part of that journey uh for them. And so, so yeah, so for me it's it's it's been a wonderful transition. You know, I I I support my wife um, you know, more on the business side of things with with the business, uh, but I also, you know, since then has become um a Pilates instructor myself. And, you know, I do teach um the odd few classes here and there. And I and yeah, and I absolutely love it. And I think and I want to obviously encourage you know more you know male trainers in within the industry. And I know obviously as more men um come in, you know, they feel also safer as well if they do see other male instructors um as part of the business. So yeah, so definitely um, you know, couldn't be happier with the transition. Um and and yeah, definitely exciting to see the growth of Pilates and yeah, and see see where it can take for the next you know five to ten years.

SPEAKER_00

Can you go back to, I guess, explain a little bit more about what the reformer bed is and how that differs to you know, Matt Pilates and how how you incorporate that into a KX class?

SPEAKER_01

So we only run group reforma classes. Um, and so reforma is really like a bed-like contraption with springs on there, and there's various different um accessories such as dumbbells, bores, and various different accessories that you can find sort of sort of like a bit of a like a gym equipment machine or sort of put into one. And so you can be very versatile on the reformer doing various different exercises with lower impact than you might have been doing if you were, say, you know, sort of trying to do legs and doing a lot of jumps and hops and sort of runs. So so it provides that little bit of uh lower impact uh modality or fitness, which I think you know is very sustainable. And I think the main difference is really the fact that you can load up on resistance on the reformer. So there's a variety of different springs on a reformer with different colors that people might have seen, and each of them have a different tension on them. And so, you know, with a combination of various different springs, you can really load up the weight to effectively drive some type of sort of strength training. And obviously, strength training is different for everyone in terms of the load for each person, but I think, you know, for the general population, it it serves its purpose to provide that sort of tension overload. Um, and then obviously you can go lighter on the springs, which then you do certain exercises which are very uh uh beneficial for the core and targeting the core. So it can be super creative, where traditionally on the mat you're using your body weight and you're doing certain exercises which are bound by your mechanics of uh of your of your limbs. Um, but on a reformer, you can definitely be a lot more creative. And so that's why sort of every workout feels very different, every workout feels very fresh. And I think that sort of adds to the to the growth and to the appeal of reformer Pilates.

SPEAKER_00

Yeah, so I think touching on that, my exposure initially was like obviously more clinical physio Pilates and mat base, and you know, we use it a lot as a tool for rehab or focusing on injuries and building up stability. When I first did my first KX class, after five minutes, I was like, what the hell? Where am I? What the hell's going on? I was like sweating already, things were burning. I was like, how like looking at my watch, like, how am I gonna get through this? Um but I think as you go through that class and the music and the energy, and you kind of just leave with this really big buzz. And I think that was was the big strike kind of difference, and what I really enjoyed about it was just the level of intensity, and you kind of get lulled into this like false sense of like, okay, yeah, I can do this exercise, it's not that hard, but like you said, the time on tension and just repetitive as you change through these different movements, they all look and seem easy, but after a few reps and after a few minutes, it kind of really builds into quite the intensity. How do you feel in terms of what do you guys do that is is special in terms of the K of class that really brings that atmosphere and that that energy?

SPEAKER_01

Yeah, so I would say KX and Australian brand, it was the pioneer of what we call sort of dynamic reformer Pilates. Um KX, for those who don't know, um, have been around Australia as about 15 or 16 years now. So it's one of the sort of the earlier pioneers of a group reformer. And so, you know, we have anywhere between say 12 to 14 beds within a class, and and so we can house about 14 people in a group class setting. And so, you know, that brings a lot of uh vibe and energy and and and you know, and different noises and sounds and a lot of interactions, which I think adds to the atmosphere. And so, you know, part of you know, your experience with sort of the more clinical Matt Pilates, I think, you know, there's definitely a place for that for certain individuals in the market. And I think that's why the Pew of Pilates is is quite broad, is is you know, those who are looking for more um rehab-focused, injury-based uh exercises, seeking specific personalized uh fitness um uh programs, you know, Matt Pilates or one-on-one, clinical Pilates, you know, is definitely the root for them. For us and for KX, and what drives its difference is, you know, it is about a lot of the times the experience, the vibe, the energy, the like the dynamicness of it. We're not slow, you know, we do tend to move things fairly quickly. Um, you know, but whilst at quite a you know, like a safe guided um program, uh, you know, there's music blasting. So it's definitely that sort of cross between not a full CrossFit workout where you're smashing your body, but you're not doing a one-on-one uh rehab exercise. So there's sort of that, you know, nice middle ground where you're in a class, you're being motivated by a trainer, you're amongst friends or you're amongst people within your community, and you're all sort of sweating together. And at the end, I think, you know, there's a sense of accomplishment that people, you know, really love. And I think when you do enough of it and it drives enough behavior, um, changes your behavior and it builds up a certain type of um, you know, resilience and also builds up, you know, your um behavior into wanting to do more. And that's sort of when it, you know, really like draws you in and you're like, well, I'm hooked now.

SPEAKER_00

So yeah, it's been awesome to see some of my clients go through that journey of that kind of clinical Pilates and then progress to being able to kind of pass residues and do KX. And they are hooked. And like, you know, they're ones that maybe haven't been able to stay consistent with an exercise program or they've tried gym, they've got bored on and off. But what else around the KX and the community um allows this sense of loyalty and and um keeps them coming back for more and more?

SPEAKER_01

Yeah, so so I think KX as a brand has always been brought about through through community. You know, when it first launched in in Melbourne, you know, it was it was it was it was launched by a guy, um, Aaron, um, and you know, he he was all about community. He he sort of built that first community up. And I think that was part of the DNA, is, you know, even though KX have grown to over 100 studios now across Australia and sort of globally, you know, part of the business model and part of um what we do um, you know, as each every single studio is sort of embed ourselves as part of the community. So we definitely do try to do a lot of um community aspect sort of uh events and sort of activities. Um, you know, not only do we um, you know, are seeing as uh a reformer Pilates group exercise studio, but I think, you know, when you run events, local events, free events, you have, you know, sort of um walking groups, you have uh various different, you know, free map Pilates or free reforma Pilates class open days, and you bring people from your community in and you collaborate with other local businesses, cafes and whatnot, it just brings everyone together. And then, you know, at the end of the day, I think um when you bring people together and you know, it's for a good uh it's a for a good cause, in in this case, good causes for your health, a good cause for your health. I think people are willing to sort of stick behind it. And it just helps with um clients um sustaining their behavior in staying fit. Because as you said, like, you know, a lot of times people who join CrossFits or other types of modalities, because they can be very high impact and they can be very complex and specific and potentially also injury prone, you know, the longevity of a client or a patron in that type of environment only lasts for so long. And I think with reformer Pilates or with Pilates in general, there is a lot more sustainability where, you know, clients aren't getting injured. Um, clients are able to uh, you know, take it to the level that suits them best. And then with the help of a community-based and backed environment, they're able to sustain that journey, a fitness journey longer than what they've might have been doing before.

SPEAKER_00

It's the old uh consistency over intensity.

SPEAKER_01

Absolutely. I think so. Yeah.

SPEAKER_00

Consistency over intensity. And that's probably one of the big ones where, you know, if you're consistently part of, you know, you're turning up to the same class or same regular time, you're probably seeing the similar, you know, the same sort of members come in through there and you start to develop those, you know, relationships. And there's something about being holding, you know, someone else in the class accountable and seeing, and I'll see you next time at this time, you know, it when you feel like, oh, wake up, I'm a bit tired, I'm a bit sore, don't want to go, but you know, you know, your your other kind of classmates are gonna know and notice if you're not there, if you've already kind of committed to that. So I think that's always a really good motivator that keeps you consistent, um, even if you're not really feeling up to it. Are there any other tips you find or you've seen clients um who manage to stay really consistent um and go through transformative changes? What kind of habits do you see in those types of clients?

SPEAKER_01

Yeah, so so we we've we've got a variety of clients from different ages to different um uh genders to backgrounds and whatnot. But I would say definitely, as you said, um, you know, that community aspects help drive clients and repeat their behaviors because people keep each other accountable. You know, you know, I was teaching. Teaching a 5 a.m. class consistently for a while before, and you know, it was the same people every morning. And when one of the ladies didn't turn up, all the others in the room were like, oh, where is she? Where is she? Let me message her now. So there is that sort of, once you get that community, there is that uh feedback to keep each other accountable, which is, you know, which is great. Because, you know, even though obviously she might have had a valid reason, just the fact that someone in the community is thinking of you and that you missed the class, what's going on is is is is amazing. Um, but definitely I think, you know, um people who uh and and then even within Pilates, those who were consistently doing four, five, six, seven classes a week, that's not forever. And I think people need to acknowledge that like uh Pilates can be a great addition, um, or it can be your only uh sort of fitness workout. So, and I think people go through that journey. So, where fit maybe Pilates is something that they've gotten themselves into initially and was doing it consistently four, five, six, seven times a week. But then as they've um gotten more used to it, they're looking for other types of fitness and modalities and other types of activities, then they might have started to look at Pilates and reform of Pilates as a bit more complementary to their other exercises. So then they start to venture out into other things. And I think that's great as well. So I think the ability to dial up and down um how many classes and and all that with Pilates is is is definitely you know great for consistency for them as well, and not just being like, I have to do, you know, this six, seven times a week all the time. Otherwise, you know, I'm not gonna get the results. I'm not gonna get that. You know, Pilates is very on its nature, like very casual based. It's it's not like a set 10-week program or like a one-month you need to do this every single day. It's you know, every class is a little bit different, but we give you a full body workout every single class. So, you know, when it suits you, um, join us. And when you're busy, you know, take some time off. And we encourage that as well because at the end of the day, it's about sustainability and longevity for each and every person.

SPEAKER_00

Yeah, that's awesome. Um, what would you say to anyone that's thinking of joining a KX class or a former politeist class?

SPEAKER_01

Yeah, I'd I'd I'd say definitely give it a go. I think the best way is to just, yeah, jump in any um that's closest to you. And as much as obviously um, you know, I'm representing KX and would love you to join a KX, I think at the end of the day, whatever studio is close to you. And and the studio that's that vibes with you and your um, you know, and your personality. So I think, you know, even within our studios, different trainers offer different exercises and offer various different personalities in and and vibes in their class. And so you naturally uh gravitate towards one or the other. So, you know, I think it's being open, trying out a different a few different studios, trying out different trainers, um, and then and then yeah, finding the one that feels like, oh, this feels like the right one, and then, you know, definitely just um sticking to it and then yeah, enjoy yourself.

SPEAKER_00

Yeah, it really comes back to that, you know, taking the time to find a studio or the trainers that you vibe with because they basically become your community, right? You know, we can we say we can't always choose our family, but you know, you can choose your friends, your community, and and picking people that are gonna lift you and motivate you and connect with is so important. And if you can do that, um, your much better higher chance of staying consistent over the long term, which is gonna give you the results that you want. I mean, we all want to lose weight and then you know be stronger tomorrow, but the consistency is more important than uh the ups and downs and getting injured. Talking of injuries, is there any specific exercises or things that you would recommend for beginners that they could kind of start to work on early in their Pilates kind of course?

SPEAKER_01

Yeah, I would say look, uh whether you're whether you're starting your Pilates journey on on the mat or on Reforma, you know, a large part of Pilates' principles um is around core strength. And so even though at KX uh every class we offer a full body workout, you do your arms, you do your upper body, you do your legs, uh core is always a focus. So I think, you know, just knowing that as you start your Pilates journey, that core is uh one of the major things that you will be working on. And I think just acknowledging that and focusing on that will take you a long way. And I think getting that core strong really helps and translates into other parts um of your body. And and obviously with injury and and obviously with strengthening that whole body and you know, and the results that you yourself and me have seen as you know, as we've started to pick up more Pilates is is, you know, you're feeling like you can do more with your body in other aspects that you might have not um been able to as much, or push it a little bit harder, or be a little bit more stable without the fact that you've had a stronger core through Pilates. And so I think, yeah, just just focusing on Pilates and yeah, definitely uh take it. Every person is different once again. Um do what makes you feel good. Um, but obviously knowing that any form of exercise is going to be a challenge and yeah, sticking with it.

SPEAKER_00

Where can our listeners find out, find you or find more about KX?

SPEAKER_01

Yeah, I would say the best way is to, you know, uh everyone's got Instagram, jump on Instagram, you know, KX Pilates um has multiple Instagram accounts. Obviously, the main one is KX Pilates at KX Pilates, but if you find uh at wherever is local for you, there's probably a studio nearby uh within any metropolitan city area within Australia. So yeah, so find your local studio. For those that want to follow uh some of my studios, my wife and I studios, you know, we have Linfield, Lane Cove, Macquarie Park, Thornley, and Parramatta CBD. So if you're any around those areas, definitely come check us out. We're that big KX blue sign. Um, lots of fun, lots of vibes, and then and then yeah, hopefully get to see some of the some of your listeners in the studio.

SPEAKER_00

Thank you, Mike. Thanks for sharing your story with us today and uh introduce us to the world of KX Pilates. No, no worries. Anytime, Matt. Thank you. Today's exercise of the week is one of my all-time favorites. It is the dead bug. It looks simple, it looks like you're lying on the ground with your arms and legs flailing about, but when done right, it's one of the most effective ways to train your core without putting too much pressure on your back. So, as Mike mentioned in the podcast, one of the biggest things you'll notice in a chaos workout is the core is always the focus. The dead bug helps improve coordination between your abs, your hips, and your shoulders, and this starts to stabilize your spine as your arms and legs move independently. So let's get started. You're gonna lie on your back with your knees bent to 90 degrees and your arms reaching straight up towards the ceiling. You want to have a little bit of a gap between your lower back and your spine and keep your ribs down. That's where we're gonna start. Now slowly extend your opposite arm and your leg, so your right arm and left leg to start. Keep your ribs down and your lower back flat. As you move with control, you want to exhale as you extend your opposite arm, opposite leg, and then inhale as you come back to the middle. So then swap sides, you're gonna do your left arm and your right leg next. So it's important to remember that you don't want to archer your back because this can cause a bit of back pain. The idea here is that you move slow. The slower you go, the harder your core works. It's not about smashing out the reps. Try and control, use your breath as you exhale on the effort and inhale to reset. Now, if you're new to this exercise, what you can do is start with both your feet flat on the ground and just start to move your arms and then slowly bring one leg up at a time rather than having both feet up in the air to start. If you want to make it harder, you can also add lightweights. I'd recommend two or three kilos in each hand, and this will make it a little bit harder as you move through your arms and legs together. One of the common mistakes we see in the clinic with this exercise is you losing your back control and stability. So when this happens, your ribs start to flare and your back starts to arch. So remember, you want to keep your ribs down, belly button in with a little bit of a gap between your back and the mat. So this exercise, the dead mug, might not look flashy, it looks simple, but again, this is really important for building a strong, resilient core. So once you try three sets, work around six to eight reps for each side and do this two to three times a week. You're gonna start to notice your core really fire up. If you want to see exactly how this is done, don't forget we put all of our exercises and tips on our treatment table Instagram account. So make sure you head over and follow along. This episode is brought to you by Active Movement Studio, where we're committed to keeping our community active and moving. This is so that you get to live a healthier and happier life. At AMS, we believe everyone deserves to feel their best no matter how busy life gets. So, as a listener of the treatment table, you get 20% off your first appointment by simply mentioning the treatment table 20 in the booking section. So, how to book? Just head to activemovement.com.au and then you can select your initial appointments. Thank you to our podcaster, producer Ranel, for making us sound amazing as always. And thanks again for joining me, and I'll see you next time on the treatment table.