All for One, 13 Campbell Street, YARRAVILLE, Melbourne (2026)

19/04/2026

"Do I need to brace my core, or just relax and let the exercise do the work?"

It's one of the most common questions we get in Clinical and Reformer Pilates — and it's a fair one. Most of us have been cued to "switch the core on" for years, so it can feel strange to let that go.

A new trial in the Journal of Physiotherapy actually put the question to the test. Swipe through for how it played out.

What it points to quietly: you can trust your body more than you think. You don't need to brace hard to be supported. You don't need to grip to be strong. The body you want to feel at home in is one that moves with confidence, not constant effort.

Study details on the last slide.

16/04/2026

Your pelvic floor deserves the same attention as your biceps.

It's one of the most important muscle groups in your body. It supports your organs, stabilises your spine, plays a role in continence, sexual function, and how you breathe. And most women don't think about it until something goes wrong.

Pelvic floor issues aren't just a postnatal thing. They can show up in your 30s, your 40s, during perimenopause, after surgery, or simply from years of doing high-impact exercise without the right support underneath.

The good news — your pelvic floor responds to training like any other muscle. It can get stronger. It can be retrained. But it needs to be assessed properly first, because not everyone needs the same thing. Some pelvic floors are weak. Some are overactive. The approach matters.

Our women's health physios work with this every day. If you've been ignoring it, putting up with it, or assuming it's just part of getting older — it doesn't have to be.

12/04/2026

Two types of Pilates. One studio. Here's how to know which one's for you.

Reformer Pilates is a group class. It builds full-body strength, control, and mobility — and you don't need a reason beyond wanting to move well. All levels welcome, no assessment needed.

Clinical Pilates is physio-led and capped at four. Every exercise is individually prescribed based on a 1:1 assessment — your body, your goals, your program. It's built for people managing pain, recovering from injury or surgery, returning to exercise or anyone who needs a more tailored approach.

Some people do both. Some move from Clinical into Reformer. Some stay in Clinical because it's exactly where they want to be. All of that works.
Not sure where to start? Send us a message or book online — link in bio and we'll be happy to help you decide 😊

10/04/2026

Thank you. We set a goal of $1,000 for the Royal Children's Hospital Good Friday Appeal. You raised $1,577. Every cent of that goes toward helping sick kids and their families at the RCH, and we couldn't be prouder of our community 🙌

Raffle winners are in: Jen Stewart takes home the hamper, Effie Thomson a massage, and Sissy Tran a sauna pack.

And for the record — there were 742 jelly beans in the jar. Pearl won with an amazing guess of 732!

08/04/2026

You're more likely to stick with it if you do it with other people.

That's not a motivational quote. It's what the research consistently shows. Evidence suggests that people who exercise in a group setting are more consistent, more motivated, and report greater improvements in quality of life than those who train alone.

Part of it is accountability — it's harder to skip when someone notices you're not there. Part of it is environment — being in a room with other people working through the same thing changes how effort feels. And part of it is something harder to measure. Connection. Belonging. The feeling that you're not doing this on your own.

That's what our classes are built around. Small groups. Qualified instructors who know your name. A room full of people who started exactly where you are.

We're all in this together.

06/04/2026

No one here is watching. Everyone's just doing their thing.

We hear it a lot. "I want to try it but I'm not fit enough." "I'll come when things calm down." "I don't want to hold everyone up."

Here's what actually happens when you walk in.

Your instructor introduces themselves. They ask what's going on with your body. They set you up. They check in — not in a way that puts you on the spot, just quietly making sure you feel comfortable.

The person next to you on the reformer? They're focused on their own movement. They're not thinking about you. They're thinking about their breath, or their shopping list, or whether they remembered to reply to that email.

Our classes are small on purpose — because your instructor should actually know who's in the room. That matters when you're new. It still matters when you've been coming for years.

You don't need to be flexible, fit, or fearless to belong here. You just need to show up.

We meet you where you are.

01/04/2026

Claire and Daniela are part of our All for One family, and both of their sons live with Type 1 Diabetes.

Their families have spent countless hours at the Royal Children's Hospital, and the care they've received has been nothing short of extraordinary. So when Good Friday comes around, raising money for the RCH isn't just something we do — it's something we feel.

We've set up a Guess the Jelly Beans comp at the studio (and yes, it's a very full jar). Any donation over $2 gets you a guess, and the closest to the count takes the whole thing home.

If you donate $5 or more, you'll also go into our raffle draw — and the prizes are worth showing up for.
1st — Supplements hamper valued at over $300
2nd — 1hr massage voucher ($130)
3rd — 3-pack x 60min infrared sauna passes ($135)

If you donate $5+ online, you're automatically in the draw. Every dollar goes directly to the RCH Good Friday Appeal, supporting kids and families who need it most.

Come past the studio, have a guess, and help us look after the people who've looked after ours. Winner announced April 8 — link in bio to donate.

29/03/2026

📚 References: Krause, A. J., Prather, A. A., Wager, T. D., Lindquist, M. A., & Walker, M. P. (2019). The pain of sleep loss: A brain characterization in humans. Journal of Neuroscience, 39(12), 2291–2300. https://doi.org/10.1523/JNEUROSCI.2408-18.2018

Hu, M. X., Lamers, F., & Penninx, B. W. J. H. (2022). The differential effects of sleep deprivation on pain perception in individuals with or without chronic pain: A systematic review and meta-analysis. Sleep Medicine Reviews, 66, 101685. https://doi.org/10.1016/j.smrv.2022.101685

Hertel, E., Sathiyalingam, E., Pilgaard, L., Brommann, S. J., Giordano, R., & Petersen, K. K. (2025). Psychophysical changes after total sleep deprivation and experimental muscle pain. Journal of Sleep Research, 34(2), e14329. https://doi.org/10.1111/jsr.14329

26/03/2026

Most people think of the sauna as a place to relax.

Your body thinks it's doing a lot more than that.

Here's what's actually happening, minute by minute:

⏱ 5–10 min — Core temperature starts rising. Heart rate increases to match what you'd see in a light jog. Blood vessels dilate and circulation picks up.

⏱ 10–20 min — Your body triggers heat shock proteins — cellular repair mechanisms that help protect and rebuild damaged tissue. This is one reason sauna has genuine recovery applications.

⏱ 20–30 min — Parasympathetic nervous system activity increases. The same state your body enters during deep rest. Cortisol drops. Most people notice a distinct shift in how they feel around this mark.

After you step out, growth hormone levels can remain elevated — relevant if you're training for strength or recovering from injury.

And the cardiovascular case for regular sauna use is stronger than most people realise. Heart rate during a session reaches 100–150bpm — comparable to moderate exercise — while cardiac output increases and blood pressure drops as vessels relax. Over time, repeated use is associated with improved arterial compliance and reduced hypertension risk.

Infrared heats tissue directly rather than just the surrounding air, meaning you get these effects at a lower ambient temperature than a traditional sauna.

Not magic. Just good physiology.

Single sessions available. Link in bio.

23/03/2026

We're growing our Yarraville team and looking for a physiotherapist who wants to do great work in a place that supports them to do it. Someone who is clinically strong, cares about their craft, and wants to be well supported while they grow.

The role combines hands-on treatment, exercise-based rehab and clinical Pilates.

We invest in your development, welcome feedback both ways, and believe the best practitioners are the ones who feel looked after too. Growth and leadership pathways are available for the right person.

If you want a clinic where you can do meaningful work, keep growing, and actually enjoy showing up — we'd love to hear from you. richard@allforone.com.au 🙏

19/03/2026

We’re so proud of our physio Allison, who was invited to present at the International Women’s Day event at The Royal Yacht Club of Victoria in Williamstown, alongside an incredible panel of women sharing their knowledge and stories across the lifespan.

Allison spoke about movement as preventative healthcare, and why it matters at every age. Her presentation explored four key pillars of women’s health — strength, impact, cardiovascular health and pelvic floor — and how our needs shift through the teens, 20s, 30s, 40s, menopause and beyond.

The message was clear: the female body will change many times, but movement can support us through all of it.

Not just any movement, either. Movement that is consistent, progressive, sustainable and safe. Movement that helps us build strength, protect bone health, support our pelvic floor, and invest in quality life years.

Because your next training session isn’t just for today. It’s a gift to your future self.

Thank you to everyone involved in such an important conversation. We’re always grateful to see women’s health being given the space, attention and respect it deserves.

12/03/2026

Some days you show up because you want to feel stronger.
Some days you show up because moving your body is the only thing that helps you get through the week.

At All for One, we know health is about more than reps, sets or ticking off a workout. Sometimes it is about taking a breath. Clearing your head. Letting your nervous system soften for a moment. Finding one hour that feels like it is just for you.

All for One

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