The First Steps are the Hardest!

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Diane (left) and me!

Diane (left) and me! Friends for Life!

I’m a student at Rivercity Pilates, and I’ve been practicing Pilates for almost two years.   I had no idea that my Pilates practice would turn me into Pilates evangelist. Pilates has changed the way my over 55 year old body feels! So when one of my oldest friends (old being the time we’ve been friends, not how old she is) stopped here on her way to visit family for Christmas, I seized the opportunity to share some Pilates.

I have to admit, I guilted her into saying she’d try Pilates.   I asked her to do one thing for me, without telling her what it was, I just said it was important to me.   Of course she said yes.  Then she asked me what to wear!     I made an appointment for her with Carey at Rivercity Pilates, knowing that Carey would not push her to do things that her body wasn’t ready for.

Diane is a band director in Ohio.  Her days are active introducing students to instruments, teaching, conducting, and her job requires her to travel between school buildings in her district.  When she gets home after school, she’s tired, and I totally get that.    What I’m saying is that she’s not the type of person who stops at the gym and walks on the treadmill on the way home from school.  Like me, Diane has struggled with her weight, and like me and many Americans, being overweight contributes to some health issues for her.

Imagine how hard it is for Diane to know that I had scheduled a private Pilates session for her.   What she knows of Pilates is what she’s heard from me, and the pictures she might have seen on the internet.   Those pictures often have people showing their flexibility and strength by getting into very advanced positions on the Pilates equipment.   There should be a caption saying “don’t try these exercises at home!” or “this was not this person’s first Pilates session”.

The first Pilates session at Rivercity Pilates is filled with information.  Carey goes over the Pilates principles while introducing you to some Pilates exercises, and she is very conscious of your working level.  The first exercise was learning the Pilates “breath” and the second exercise was doing some arm circles.    I could feel Diane get more comfortable with every move.  Carey was not asking her body to do things that it wasn’t ready for.  Carey was giving her exercises that she could do every day, and help her body be able to move better.   Like many of us, when Diane’s arm went above her head, her shoulder went right with it, so the instruction turned to shoulder stability.   Remember, Diane is a band director, so shoulder stability is something that will help her every day as she conducts the band.

Check Diane’s reaction at the end of this video when she was learning Arm Circles!

http://https://youtu.be/Zo1ZL_EQt50

In Diane’s case, she is fighting some arthritis in her knees, so a good part of Diane’s first Pilates session was spent in stretching the muscles in her legs.  Carey asked Diane after nearly every movement how that movement felt in her body, and adjusted when Diane felt that the movement wasn’t working for her.

I admire Diane for so many things, but today I admire her for having the courage to take that first step and go to a Pilates session.   She was able to see the value of taking private Pilates sessions while she is learning, and she will know what to expect when she signs up for Pilates private sessions in Columbus.  Carey researched and found a studio for her after her session since she lives in another state!

This is NOT an exercise you would do in your first Pilates visit!

This is NOT an exercise you would do in your first Pilates visit!

Yes, I asked Diane for her permission to share the story, and to take pictures and videos during her session.  The first steps are the hardest. Making a commitment to move, and going into the studio that first time is difficult, especially if you don’t have a friend who guilts you into saying you will go and drives you there to make sure you will show up!  We shared this story to let everyone know that those pictures you see when you google Pilates images, are not the types of exercises that you go on your first visit.

Being scared about starting an exercise program is normal and expected.   I hope our story has helped you realize that making that first appointment, and walking in the door of the Pilates studio will be more difficult than your first Pilates session.   Learn from Diane, and make it your New Year’s Resolution to schedule your complimentary session at Rivercity Pilates today!

 

Office Pilates Day 20 : You can be healthier in 5 minute chunks!

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Have you seen some of our short Office Pilates videos and thought,”Sure I can do these things, but if I’m not practicing Pilates 2 or 3 times a week is this really doing me any good?  Or maybe you’ve thought,” These things are way to simple and basic to be effective!”. Maybe you’ve said to yourself, “I’ve seen pictures of people doing Pilates and it looks nothing like Office Pilates!”.

Our Office Pilates series was really designed to open your eyes to the possibilities of a mindful movement practice.  It’s true that what we’re calling Office Pilates may look very different from a traditional Pilates workout and that’s on purpose.  We want everyone to know that you don’t have to be super fit, skinny, flexible and have hours each week to workout to benefit from adding mindful movement into your life!! Wherever you are in life, your health and happiness can be improved by learning about mindful movement techniques and starting to incorporate mindful movement into your daily life!!

A lot people are hesitant to start a mindful movement practice like Pilates because they can’t figure out how they can do it 2 or 3 times a week( or maybe even once a week) and they figure if they can’t do it religiously it would be pointless.   Their life is packed with work, family, travel, and countless commitments and so the idea of squeezing one more thing in seems… well… impossible.  If you are one of those people I have some exciting news for you!

There are no rules about having a mindful movement practice and every time you practice (even if it’s taking a class once a month or watching a short video and trying a new movement)  you will get benefits.  The benefits of a mindful movement practice go far beyond the physical movement.  Every time you practice you learn new things about your body, your alignment, the way you are thinking and how you move throughout your life.  You are practicing being mindful through movement and science is proving that mindfulness can reduce stress, increase overall happiness and have some pretty big effects on your overall health!! (Isn’t that exciting!!)

Wikepedia says this and more about mindfulness:

The practice of mindfulness involves being aware moment-to-moment, of one’s subjective conscious experience from a first-person perspective.  (i.e.- notice what you are doing and how you are doing it)

Clinical studies have documented the physical and mental health benefits of mindfulness in general, and MBSR (Mindful Based Stress Reduction) in particular.  Programs based on MBSR and similar models have been widely adapted in schools, prisons, hospitals, veterans centers, and other environments. 

When you practice mindful movement you train yourself to take that mindfulness into your daily life and daily movements.  And whether your are practicing mindfulness in 5 minute chunks at your office desk or a 50 minute Pilates or Yoga class it all adds up!!   So what are you waiting for?  We encourage you to start small and maybe just pick one exercise or movement to add in on a regular basis.  Once that becomes part of your daily routine try something else.  Maybe when you see what a difference those little chunks of mindful movement have made you’ll decide that you want to keep learning and keep adding it into your life.

Have questions or want to learn more about mindful movement at Rivercity Pilates?  We would love to talk to you and share our passion for mindful movement!  Give us a call (319.665.2499) or schedule a complimentary private session today!!

 

 

Office Pilates Day 19: Where are your Nipples?

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“Where are your Nipples?”  Yes, that’s what I said! Sometimes all it takes to find good posture and alignment is a simple little phrase or reminder like, ” Where are your nipples?”

Need a visual of what I’m talking about? You’ll have to use your imagination today – as much as I love sharing a video I didn’t think I could keep a straight face or avoid turning shades of red talking about nipples on camera!!

Imagine instead of nipples you had 2 headlights shining from your chest. If you are shining light down toward the floor, or your desk top then you are probably slouching through your low and upper back, your shoulders are probably hunched forward and your neck is probably strained.  If you headlights are shining directly forward on your computer screen you’re probably sitting tall with your pelvis upright, your shoulders relaxed, and your back and neck lengthened.

Try it out and let me know if this reminder phrase was helpful for you!  Do you have another reminder or cue that helps you find your sitting posture?  I would love to hear it!  Share in the comments below!

Need some ideas on how to find your sitting posture or maybe some props to help you find it? Check out some of the other blogs in our Office Pilates series:

 

Office Pilates Day 18: Holiday Pilates

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Pilates during your holiday gathering? You may not have time or space to sequence through your full Pilates mat workout at your Christmas party( and if you do…we would like to see a picture of that…), but Carey will give you her favorite quick tip to keep your body feeling stretched, lengthened and at least thinking about your alignment and body during the party!!

[tweetthis]Try this #Pilates tip at your next #holiday party! #holidaypilates [/tweetthis]

 

Office Pilates Day 17: Great Posture with the Half Foam Roller

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In today’s office Pilates series Carey shows you her favorite office sitting prop! The small, inexpensive half foam roller can be used in a variety of ways to improve your posture and awareness throughout your work day!!

 

[tweetthis hidden_hashtags=”#officepilates”]Use this prop to incorporate #Pilates posture into your work day! #NoOneWillSee![/tweetthis]

For more ways that you can use the Pilates principles during your work day, visit any of the links below:

[catlist name=”office-pilates” numberposts=30 pagination=yes instance=1]

 

Office Pilates Day 16: Desk Mermaid

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Today’s exercise is a feel good one! Use your Pilates breath and try this a few times throughout your day to create length and movement in your spine and throughout your body!

 

 

[tweetthis hidden_hashtags=”#officepilates #Pilates”]What could be better than doing the #Pilates #mermaid exercise at your desk? [/tweetthis]

For more ways that you can use the Pilates principles during your work day, visit any of the links below:

[catlist name=”office-pilates” numberposts=30 pagination=yes instance=1]