Workshop: Relieve Neck & Upper Back Tension

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Simple Movement Tools to Relieve Neck &  Upper Back Tension

with Carey Sadler

April 22, 6 PM – 7:15 PM


Are you one of the millions who suffer from chronic neck and upper back tightness and maybe even pain?  This workshop will empower you to take charge of how your body is feeling by giving you simple movement tools you can use immediately to loosen tight muscles and relieve tightness and pain.

Joe’s Challenge Continues !!!

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Joe’s Challenge Continues until April 30!

...and the winner will be announced!!!

 
Here’s a quote from a client who is finished with her 30 sessions…
 
“I finished my 30th class yesterday for the 30 class challenge.  I went into the challenge to re-focus on the core exercises and to become stronger.  I have enjoyed taking classes with several different instructors and having different types of workouts.  As Cary discussed in a class, I have been and will continue to do each exercise with intention.  It is difficult sometimes after a long day at work, to focus in class, but it is nice to have these challenges to re-focus on the exercise and use the correct form.”
Thanks – Lindsay
Remember you have until the end of April to get in your 30 sessions from your start date!  
Make sure and send us your 3 quotes about how Joe’s Challenge helped your Pilates practice after 
10, 20 and 30 sessions!
Your name will be entered to win our grand prize:
 3 Months of Unlimited Classes! 
$780 Value!

Reformer Jumpboard Basics

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Reformer Jumpboard Basics
with Shaina Boylan
Sundays,  April 15, 22, 29, May 6
12:30 – 1:30 pm
This 4 week series is designed to introduce you to the Pilates Jump board! The Pilates Jump board is a great way to add cardio and strength training into your workouts without impact. You’ll be laying on the Pilates reformer on your back and also on your side “jumping” in ways that will strengthen your core muscles and all of the muscles in your legs, thighs and hips! It’s unlike any cardio workout you’ve ever experienced! All movements are done with special attention to alignment and core engagement so that you are working your muscles most efficiently and safely.
This class is not recommended for those who have injuries, back pain or neck pain.  If this is you, start with a complimentary private session to get an instructors recommendation if this is you!
Space is limited to 4 participants!
$89 for 4 week series
Click Here to sign up for Jump Board Basics!

April Inspiration of the Month: Jane McKenrick

  
Inspiration of the Month
Jane McKenrick
When did you start Pilates and what inspired you to start?
After I received an email about Pilates teacher training last fall, I signed up for a complimentary session with Carey and had the feeling I was about to get hooked. I’ve never really looked back! Additionally, I was facing potential surgery on a foot and wanted to know if I could improve things to the extent that I might avoid it. (I have!) At this point in my life, as a retired educator and having recently moved to the area, I knew I had the time to dedicate myself to teacher training and to Pilates practice.
I believe strongly in constantly improving one’s mind as well as one’s body, and constantly reinventing oneself to fight the aging process. Yes, we may have to get older but we don’t have to become older. Pilates practice seems to be a perfect fit.
I had been active in many ways throughout my life and at one time, even owned a smaller “home version” of the Reformer. I loved using it, as well as taking aerobic exercise classes, Jazzercise, Barre, Pilates and Yoga classes.   I was a YMCA regular when I lived in Waukee but it was also there that I discovered an affinity for strength training (and a very strict diet!) with professional boxers in the West Des Moines area. Since moving to this area last spring, I had really missed that. Pilates practice has become my new passion. I love it and am eager to work with other Pilates students and teachers. We all continue to learn from each other.
How often do you practice Pilates and what type of sessions or classes have you been doing? 
Everyday if possible, and on many days, more than once! I participate in many online challenges and use them to augment sessions and classes at RiverCity Pilates. My body and my mind just seem to crave regular practice. My body never felt or looked better than at the end of “Joe’s Challenge.”
My first class was actually Shelley’s “EveryBody Mat” and of course, I watched other participants and tried to copy their moves. Now, I just feel Pilates within my own body and realize that at times, a beautiful teaser may not be there for me. But I keep trying. I love to use the phrase: I practice Pilates.
I’ve really enjoyed Barre/Pilates Mat classes with Nancy and Shannon, and Foam Roller with Kelly. My goal was to start taking Carey’s Pilates Mat on Wednesday nights, and my new goal is to join her Saturday Return to Life. I recently started working on the Reformer (a real one!) with Kelly and love it. Just can’t seem to get enough!
What benefits or improvements have you noticed in your body and life from doing Pilates? 
Psyche. Balance. Core strength. Improved flexibility. Better posture. Better sleep. The benefits seem to multiply and I strongly believe that Pilates practice made shoveling snow a lot easier last winter. I love seeing muscular definition in my thighs and knowing how I got it. I enjoy challenging myself to use new props and to keep practicing, refining, animproving an exercise.
Do you have a favorite exercise or piece of equipment (or both)?
Not really, although I have to admit that at one point, I didn’t like using props at all. Now, I actually enjoy them! And I never dreamed I would actually enjoy an entire workshop dedicated to use of the Magic Circle. I laugh at Joe’s sense of humor in developing and naming exercises: rolling like a ball, seal, etc., and am fascinated by the sequence of exercises and the flow from one movement to another. I really enjoy knowing I performed an exercise well and knowing that at one point, it didn’t look that “clean.”
What would you say to someone who is thinking about doing Pilates? 
Just try it! You’ll be amazed at what you can accomplish in a few sessions. You’ll be amazed by how your body looks and moves with even more!

Am I ready to take Return to Life Pilates Mat Class?

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Every Saturday morning at 9 am I teach a class titled: Return to Life on the Mat. The class is a Pilates mat class that flows through the original Pilates Mat work sequence that Joseph H. Pilates created in his 1945 book titled: Return to Life.  It’s probably one of my favorite classes to teach because I love how truly invigorating and empowering a Pilates Mat practice is!

It’s the only class on our schedule right now that we require instructor approval before clients take it, but you might be surprised at the prerequisites we consider as instructors before we give you our approval.

My impression of what clients think about this prerequisite is this:

  • I have to be able to do all the exercises at their fullest expression (ie most challenging version).
  • no chronic injuries or tightness or minor pain in your body
  • I need to be super fit, strong all over and approaching my ideal body weight and size (whatever that is…)

These are NOT what I consider when I give my approval to a client.  I believe we should do Pilates to return to life just like Joe talks about in his book.  The very reason I do it myself is so that I can balance out my body and get rid of pesky aches and pains. I do it so that I can do all the fun physical things I want to do in my life (climb, hike, paddleboard, keep up with my kids, whatever!) If I used any of those above criteria to judge whether I was going to do my Pilates Mat practice- I would never do it!!

[tweetthis hidden_urls=”http:/pic.twitter.com/WsYNigfjPg” remove_hidden_hashtags=”true”]If a #pilates class requires approval do I have 2 be skinny and fit?[/tweetthis]

The requirements for taking this class have to do with having an established practice and being present in your body so you stay safe and continue to progress.  During Return to Life we incorporate the Pilates principle of flow and keep participants moving from one exercise to the next and we don’t have the time to teach an exercise from the beginning or teach it as we would to those newer to Pilates.  We will still teach the intricacies of the exercises but we probably won’t go over in detail how to do things like engage your deep abdominal muscles and other basic fundamental skills. 

Here’s the things I look for when giving a client approval to take our Return to Life Mat class–

  • He/She has been practicing Pilates and has a good understanding of each exercise in their body. It’s important to have a basic knowledge of each exercise so that you are not spending time wondering what to do but you can do the exercise and listen to the instructor for fine tuning..taking your practice to the next level.
  • You know what your working level is and how to adjust it.  You see there is a version of each Pilates Mat exercise that you can do no matter where you are in your body.  As long as you know what that version is and know how to adjust it in your body you would be fine in a class setting.
  • Confidence in your Pilates practice.  You don’t need to be able to do the full expression of an exercise, but you need to know how to do the exercise safely in your body and you need to be confident enough that you can do your version of an exercise even if everyone else is doing something different!!  You need to be confident and comfortable doing a smaller range of motion than what your neighbor is doing in class or maybe even doing something that looks completely different.
  • Know how to listen to your body and adjust accordingly- again not also an easy thing to do in a group class setting if you are worried about keeping up with everyone else.  Just because you have done an exercise in it’s fullest expression doesn’t mean you’ll do it that way every time you do it.  If your back is feeling a little tight and achy one day you may need to adjust your entire workout and your range of motion to adjust for this.

Wondering if you’re ready to try Return to Life?  Review the list above and check in with your instructor to get their feedback.  We’d love to see you in class but more than anything want to make sure you are being safe in your body!  Want a bird’s eye view into what Return to Life Pilates Mat Class looks like?  Check out the video below where we recorded one of our classes!