Pilates and Pregnancy Week 17 – Stretching, slowing down and feeling baby move!

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18wks

Welcome back to our Pilates and Pregnancy blog! This week the baby is the length of a sweet potato (about 5.5 inches). I am most excited this week because I felt the baby move! Early on I thought I felt movements, but as this is my first pregnancy, it’s really hard to know for sure. Lately however, they’re pretty consistent. Baby likes to move in the late afternoon, if I’m sitting still. What a wonderful feeling!

This week we started working on the half barrel. The half barrel is fabulous for pregnant clients, especially later on in their pregnancy when they cannot lie on their backs for extended periods of time. It allows you to do exercises while being propped up at an angle.

We started with some stretches. I’m really enjoying the side stretching (lateral flexion) and extension exercises. Variations of Mermaid and Cat are my favorite. I think this is because my body is concentrating so much energy in my abdomen right now that everything gets a little tight. Stretching out my side waist and belly feel great!

We also worked on the Tower. Exercises that were “easy” for me pre-pregnancy, like different variations of our Leg Spring Series, are more difficult now. I move at a little bit of a slower pace, but it’s still fabulous to move.

We forgot to take a picture this time, but my mom was here over the weekend and snapped this one.

We’re going to take a week off for Thanksgiving, but I’ll be back with a blog for Week 19! Enjoy your holidays!

Top 5 things to NOT expect at your Pilates session!

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Thinking of trying out Pilates or maybe just getting back into the studio after not practicing Pilates for awhile?  Here’s our list of the top 5 things NOT to expect during your Pilates session!IMG_3026

 

1.  Don’t expect to feel bad about not exercising or not being in as good of shape as you think you should be.  It happens to everyone and we will help you realize that getting back into shape is easier than you think.

2. Don’t expect to be so sore that you can’t walk down the stairs or lift your arm to brush your hair.  We know that exercise does not need to leave you in pain to be effective.  You can expect to get a great workout that is perfect for your body! 

3.  Don’t expect to do the same exact thing every session.  Each class or session is designed to meet your needs on any given day and those needs are constantly changing. Expect us to tailor your exercises to your body and continually challenge you with new variations and movements.

4.  Don’t expect to be able to do everything perfect the first session or even your 100th session.  (I know….this one is hard for most of us and especially if you tend to be a perfectionist!!) Pilates is designed to safely challenge your body and your mind so that you can continue to evolve to the best you!

Try not to be so judgmental toward yourself and KNOW that the benefits of Pilates are more dependent on you doing it on a regular basis rather than how perfectly you do it!

5.  Don’t expect to dread coming in to the studio to exercise.  In fact- most of our clients look forward to coming in!  (this may be hard to believe if you have always been a person who just doesn’t like to exercise- you’ll have to trust us on this one!)

Ready to try out a complimentary private Pilates session at Rivercity Pilates?   Contact us today to set up your complimentary private session!

Pilates and Pregnancy- 16 weeks and feeling amazed at the differences in my workouts!

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Cassie 16 weeks

Welcome back to our Pilates and Pregnancy blog! This week the baby is the length of a turnip (about 4.5 inches). The most noticeable change lately is that two of my clients commented that they could start to see the bump. It’s still small, but amazing how much it affects my normal workouts.

Carey taught me a Reformer private lesson this week. One of my most noticeable observations while exercising during the pregnancy has been how much more challenging the exercises seem. One client told me that being pregnant is like climbing a mountain while standing still. So just imagine what it’s like to move!

Nevertheless, Carey doesn’t push me past my limits and I try to stay in touch with what my body needs. We modified Teaser, did not do the full Long Stretch series and made adjustments as needed throughout the workout. I always feel better after exercising and know that staying active will benefit the new little one just as much as it benefits me.

Each week, we’re going to share a picture along with the blog. This week’s photo is of me doing side splits on the Reformer, which is always a challenging exercise for me. I was a little sore the next day from my workout. but so thankful for the time to focus on me, my body, and this beautiful baby!

Pilates Home Workout with the Big Exercise Ball

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Do you have a big workout ball sitting around your house somewhere? Grab it and a comfy spot on the floor to try this challenging 25 minute Big Ball Workout!

 

Pilates and Pregnancy- 15 weeks

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Welcome to our new series – Pilates and Pregnancy! My name is Cassie Cumings-Peterson and I am a Pilates instructor at Rivercity Pilates in North Liberty, Iowa. I’m also expecting my first baby, which means I’m experiencing tons of new sensations in my body. The goal of this blog is to share with you these changes as I experience them and explore how to incorporate Pilates safely and effectively into my pregnancy.Cassie Announces pregnancy

I strongly believe that Pilates is a fabulous way to prepare your body for carrying a baby, delivering a baby, and recovering after baby. However, if you are newly pregnant and considering trying Pilates – or continuing your current Pilates workouts – be sure to okay it with your doctor first.

We’ll start with some basics. I am 15 weeks along, which means the baby is due at the end of April. I have been practicing Pilates for over three years and teaching Pilates for a year and a half. The baby is the size of an avocado this week. Each week, Carey Sadler, the owner at Rivercity Pilates, is going to teach me a private lesson where we can focus on the changing needs of my body.  I’m also still participating in group Pilates Mat and Equipment classes and Yoga.

So let’s get started.

This week I’ve noticed three changes. First, my pants are tight. There’s not a cute “bump” yet, but I’ve definitely put on some padding in the middle. Second, I’ve experienced some round ligament pain. This is apparently completely normal. It’s basically a sharp pain that occurs in your midsection at random times (usually when changing positions). Third, it’s harder for me to keep my legs hugged together on exercises like roll-up and spine twist.

In this week’s session we started with footwork on the chair. Carey modified the traditional foot position – by having me take my feet wide on the paddle – to give me more of a hip opening stretch. Next, we worked on the Cadillac. I am still able to lie on my back and stomach without discomfort or danger to the baby. It feels great to move, but definitely different than from before I was pregnant. Everything is slightly more challenging, especially Teaser. I think this may be why many women get discouraged with exercise and decide to forego it during their pregnancy. My advice is to just keep moving, even if it means moving at a slower pace or performing exercises at an “easier” level than you did before you were expecting.

I hope you’re able to check in each week and join me on this awesome adventure!

-Cassie

Rivercity Pilates announces the winner of the Pink Ribbon Starter Package Giveaway!!

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In honor of Breast Cancer Awareness Month, Rivercity Pilates sponsored a giveaway to honor one inspiring Breast Cancer survivor with the chance to experience our Pink Ribbon Program!  PRLogo_color

 This year’s winner is breast cancer survivor Pam Pump!   Pam sent us a heartfelt email sharing her breast cancer story and talking about her road to wellness.  Like many breast cancer survivors she is doing her best to be as positive as possible and do everything she can to stay healthy.

Pam stated in her letter, “After all my treatments and surgeries were done, I wanted to THRIVE not just SURVIVE.”

She’s tried working with a personal trainer and other workout classes, but has found that she is not seeing results such when it comes to regaining her strength and flexibility.

Pam is not alone in her struggle as a breast cancer survivor to find a fitness program.

Most fitness programs do not address specific issues that these cancer survivors face.  Often times trainers and instructors just don’t have experience working with the specific medical limitations that these women face and so they have them trying to do things that their bodies are not quite ready for.  Instead of strengthening and balancing their bodies, they end up either hurting themselves or feeling defeated because their bodies can’t do what is being asked of them.

The Pink Ribbon Program is designed to help these survivors improve strength, flexibility and balance in their body in a way that leaves them feeling empowered, inspired and ready to take on life!

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.  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.

Some of the wonderful benefits of Pilates for cancer survivors:

  • Helps regain strength and mobility in all your 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

 

Want to learn more about our Pink Ribbon Program at Rivercity Pilates?  Click here or contact us today to set up a complimentary session to see if the program would be right for you!