What exactly is the Empower Your Body 21 Day Challenge?

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You’ve probably heard us talk about the upcoming 21 Day Empower Your Body Challenge, or maybe you’ve seen it in our newsletter or on our blog.  Today we just want to clear up exactly what it is, who it is for, and answer some of the common questions we are hearing!are you ready for a challenge

The Empower Your Body 21 Day Challenge is a program designed to challenge you to add more movement and health to your life!  The online portion of the challenge  will be delivered to you by email over each of the 21 days.  Every day you will receive an email with a healthy action step, Pilates and movement tips, healthy eating ideas and more.

Who is the Empower Your Body Challenge for?

This program can be used by Rivercity Pilates clients who want to create( or get back into the habit) of regular sessions at the studio or it can be used by anyone who wants to workout at home or at another studio.  We’ll be offering lots of great video instruction, even if you can’t make it into the studio.  We’ll be giving away prizes for things like the most sessions taken at the studio, most at home workouts, meeting your goals, and some fun prizes for things like completing your daily action step and participating in the private Facebook page discussions.

When is the Challenge?

The Empower Your Body 21 Day Challenge will run from September 8th to September 28th.

What Empower Your Body Challenge Package should I sign up for?

We have created 3 different options for joining the Challenge, depending on how you would like to participate.

If you are planning on getting 3 or more classes(or using more than 4 class credits) per week during the challenge, we would suggest signing up for the Unlimited Classes Package($199)– this will be your best deal.  With this package you will get our daily email, be eligible for all prizes, get an Empower Your Body Challenge T-Shirt, be part of our private Facebook page and be able to attend as many classes as you want at Rivercity Pilates during the challenge.

Our Ultimate Package is designed to create ultimate results!   You’ll get three weekly individualized, private sessions as well as unlimited classes.  You’ll also receive our daily email, be eligible for prizes, get an Empower Your Body T-Shirt and be part of our private Facebook page.

One of our most common options is simply to purchase the Challenge Registration($39) and then purchase classes and sessions along the way or use your current packages.   With this option you will still get the Empower Your Body Challenge T-Shirt, be eligible for all the prizes, get our daily emails, and be part of our private Facebook page.  This option is ideal for clients who are trying to increase their sessions, but probably won’t use more than 4 class credits per week.  If you think you’ll be using more than 4 class credits per week than we would suggest the unlimited class option.

Working out at home only?  Then the registration only option is definitely for you!

 Do I have to do a class every day?

Definitely not.  The goal of the challenge is to increase your Pilates and yoga sessions to increase the effectiveness of your movement practice.  Part of the challenge will include sitting down and evaluating where you currently are in your fitness program and then choosing goals that are appropriate for your body.  The idea is to gradually increase your workouts, but keep them manageable so you can continue on after the 21 Day Challenge is over.   We will be encouraging you to do something everyday though. By something, we are talking about the little things.   Your daily action steps will be small tasks like practicing your breathing, stretching your hamstrings, or maybe just doing your Hundreds!

When do I need to sign up by?

Registration will end on September 1, unless it fills before that.  Space in classes is limited and we only have a certain amount of appointment availability for private sessions.  If we meet our maximum we will close registration to ensure that everyone is able to get their sessions in during the Challenge.

Want more details on how to sign up?  Click here!

 

Did you schedule your ME time?

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time-quoteI don’t know about you, but about this time every year I find myself asking, “Where did summer go?”  Summer is one of my favorite times of the year and it always seems to go by so quickly!

I also find myself sitting down to schedule my life for the rest of the year.  I try to sit down and put EVERYTHING in my calendar.  This includes kids activities, school events, my work schedule, my husband’s schedule, family outings, and MOST IMPORTANT my ME time!

I consider ME time anything that refreshes my soul, nourishes my body and quite frankly keeps me sane!  This includes my weekly Pilates and Yoga sessions, meditating, running, walking, journaling, and other little things like time to read a book, time to catch up with friends, and just time alone.

Learning to schedule ahead has not always been my strong point and there was a time when I would really resist schedules.  I’m a little bit of a free spirit, and I enjoy being able to be spontaneous, go with the flow and not have the pressure of a schedule.  I have learned over the years to rethink how I see a schedule.

I have learned that if I want to get something done the best way to do that is to put it in my schedule.  There are always days of course, when life happens and things are not on schedule or just plain don’t get done.  But for the most part, having a specific time scheduled to do something has allowed me to be more efficient, less stressed and just plain happier.ical picture

Scheduling ME time was not something I was comfortable with at first either.  As a mom, wife, and business owner I have lots of commitments that in my mind need to come first before me.  I used to schedule everything else and then tell myself that after everything else was done then I would sneak some time for myself.

The problem was that by the time everything else got done I either ran out of time or was just too plain exhausted and didn’t have the energy to do anything for myself.  And since I wasn’t doing anything to nourish and refresh myself,  I continued to not have the energy to find that space in my life.  It was a vicious cycle that I had to change!

My own experience with scheduling was the catalyst for our Schedule Ahead Rewards Program.  I knew if scheduling ahead could help me be more committed to my health and well being, it could help others too.

The program itself is pretty simple:

We remind you every month to schedule ahead your sessions and classes.

At the beginning of every month we check to see if you have scheduled ahead. If  you have scheduled ahead at least 4 sessions or classes you earn $5 of Pilates Bucks( ie an account credit you can use towards anything we sell including  classes, sessions, a cute pair of Toesox or a fun Lucy headband!).  Not only are you creating a commitment to your workouts and your health, you are getting paid for it!

AND you also get one free late cancel per month.   So there are no worries about getting charged for a class when something unexpected comes up and you don’t have time to cancel within our 24 hour cancellation period.

So what are you waiting for? Click here to get the details of the program and learn how to sign up!

 

 

Change a life by nominating a cancer survivor for our Pink Ribbon Starter Program Giveaway!

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At Rivercity Pilates we’re passionate about Pilates and the wonderful effects it can have on your PRLogo_colorbody and your life!  We’ve seen how transforming Pilates can be for cancer survivors who are trying to move on with their life and regain a little bit of normal again.

In honor of Breast Cancer Awareness Month, we’ll be giving away a Pink Ribbon Starter Package to one lucky person.  To nominate a cancer survivor you think would benefit from Pilates, just send us an email at rcpilates1@gmail.com.  Tell us about your nominee and why you think they deserve to win the Pink Ribbon Starter Package.

Cancer survivors feel free to nominate yourself!!

All nomininations must be in by October 31st.  The winner will be announced on November 1st!

Some of the wonderful benefits of Pilates for cancer survivors:

  • Helps regain strength and mobility in joints and muscles

  • Enhances energy levels

  • Improves self confidence and control

  • Reduces feelings of depression

  • Decreases stress and tension

  • Enhances physical and mental well-being

A little information about our Pink Ribbon Starter Program:

Our Pink Ribbon Starter Package is a month-long program. It includes two private sessions weekly (eight sessions total), with Pink Ribbon Certified Instructor Carey Sadler.  Participants will also receive a personalized, at-home workout they can use to supplement their in-studio sessions.  This package normally valued at $480 can be purchased as a new client for $350.

This package is designed for cancer survivors who are looking to explore the Pilates method of exercise as a way of strengthening their body, mind, and spirit. Carey will help you discover the joy of movement as you learn to appreciate the wonderful body you have and all of its amazing capabilities.

Learn more about our Pink Ribbon Starter Program by clicking here.

Please share this post so we can share the news about our upcoming giveaway.  By simply sharing this post you could change a cancer survivor’s life by giving them a chance to empower their body and inspire their life!

Rivercity Pilates Inspiration of the Month – Kelly Allen

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Kelly Allen

When did you start Pilates and what inspired you to start?

 My initial reason to try Pilates in March 2013 was for stress relief, not fitness. I usually run, walk, bike, and lift weights. I wanted to do something I had never experienced that would keep me focused for an hour and would make it impossible for my mind to wander.

 

What benefits have you seen by committing to a regular Pilates practice? 

 The ability to stretch my body in ways that make it feel so much better and to have better balance. I think looking and feeling more toned and fit are the obvious benefits of most exercise, but I have never experienced the ability to stretch and have better balance with anything else.

Do you have a favorite exercise or piece of equipment (or both)?

 For me there are no favorites. I think one of the best things about Pilates is the variety.

What would you say to someone thinking about starting Pilates?

 It is one of the best investments I have ever made. I never thought I would see the changes I have seen in my body.

 

 

How has Cancer Touched Your Life?

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How has cancer touched your life?  IMG_3014_edited

When I think of cancer I think of my uncle who is currently battling cancer and his amazing family that is going through the battle with him.

I think of my aunt and godmother, a breast cancer survivor, and all of the wonderful memories we’ve had together.

I think of my sister in-law who lost her mom as a child to breast cancer.

I think of all of my amazing, inspiring clients who have battled cancer in their own bodies and their loved ones who went through it with them.

The American Cancer Society is a truly extraordinary organization that is dedicated to helping
cancer victims and their families, as well as funding cutting-edge research.

 

Here’s just a few things that the American Cancer Society does:

– provides rides for cancer patients to treatment

– provides lodging for cancer patients and their families; there is a Hope Lodge
right here in Iowa City

– provides wigs for patients who have lost their hair

– provides information, guidance and support to patients
and their families

On September 29, Team Rivercity Pilates will be walking in the Taking Strides Against Breast Cancer fundraising event. Our goal is to raise over $1000 to contribute to the American Cancer Society.

Every little donation counts and we would be so appreciative if you would support this great cause.

We are asking everyone we know to contribute $10 to our fundraising event. You can click here and donate online or simply write a check to the American Cancer Society and send it in the mail to:

Rivercity Pilates
595 Ashley Court, Suite 6
North Liberty, IA 52317breast cancer shirtback of breast cancer shirt

Thank you in advance!

We also created a Pink Ribbon Rivercity Pilates T-shirt as part of our fundraising efforts.

Make a donation of $25 or more and we’ll give you a t-shirt! If you are local to the studio you can stop by and pick one up. Otherwise just send us your address and t-shirt size and we’ll send it to you!

 

If you are as passionate about making a difference in the lives of those touched by cancer as we are – we would love to have you join Team Rivercity Pilates!  Go to my fundraising page here, and click on Join Team!  We’ll be doing a fundraising event at the studio on August 24th and then walking as a team on September 29th in Iowa City!

 

 

2 Foam Roller Techniques to Relieve Stress and Tightness in Your Back and Neck!

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Do you carry tension in your upper back, shoulders, and neck?

Check out this video on stretching and rolling out your tight spots to relieve tension and stress.

The foam roller is a great tool that can be used not only as a prop for your Pilates exercises, but also to roll out tight muscles and fascia.

Need a foam roller?  Stop by Rivercity Pilates and pick one up today!