Meet the Instructor – Shannon

What do you love about teaching Pilates and Barre? 
I love those moments when a client finds an exercise in their body, feels the intention of the movement, and a new connection with themselves. I really appreciate that Pilates and Barre both are not just about one thing or one muscle group at a time. Both exercise methods require that our entire selves are active, alive and participating. I like to tell clients: nothing is ever dead in Pilates or Barre. Feel energy everywhere.

How would you describe Barre to someone who has never done it?  I do not have a dance background, so I like to tell people that.  Dance experience is not required at all. Barre is similar to Pilates in that our focus is on the whole body working together; something is always stretching while something else is strengthening, all the while being supported by form and posture. Barre, like Pilates, is good at finding and working the smaller, supporting muscles that can bring greater stability, balance, and tone.

You have been teaching Pilates for a long time, besides being a mom and having a full time job. What benefits has this had for you in your life? 
I started taking Pilates mat classes about 18 years ago and really fell in love with the focus required by this movement practice. I began to learn my body and to become very in touch with it. That, more than anything, has served me over the years, through pregnancies and crazy schedules and periods of higher stress. When we practice Pilates with intention and remember to keep our mind engaged, then we really have an opportunity to come into ourselves. Pilates has consistently offered me a practice that helps me manage stress, spend time with like-minded and amazing people, a way to connect with myself, and a way to remain healthy, strong and flexible well into my 40’s.

 

Celebrate Purple Friday November Life Inspired: Roll, Release and Relax Class

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Need to relax after the holiday? Our free Roll, Release, and Relax class is the perfect way to destress and pamper yourself!

You’ll spend all 50 minutes of this class using specialized therapy balls to do self massage throughout your entire body. These self massage techniques are designed to release tight muscles and fascial adhesions, releasing tensions and leaving you feeling more mobile throughout your entire body. This practice is great for anyone…from those who want to combat tightness due to chronic sitting to athletes wanting balance out their training time and prevent injuries. Balls are provided by the studio. No experience necessary!

Stay after class for apple cider, snacks and shopping! This is a free class but space is limited and it will fill up- so sign up early here:

You can also email us at rcpilates1@gmail.com or call us at 319.665.2499 to sign up!

November Beginner Pilates Mat 4 Week Series

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November 7 -28, Wednesdays at 5pm with Jane McKenrick

This 4 week Pilates Mat class series is designed for those who are brand new to Pilates and want to learn what it is all about and how they can use the Pilates method of exercise to feel better and move better in their body. This class will move slowly and participants will get detailed explanations of how to do each movement in a way that is safe for their body and in a way that makes it most effective for them!  Expect to learn how to breathe better, how to engage your core muscles, and how to start thinking about movement and exercise in a whole new light!

Sign up here.

What is a barre class anyway?

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I’m guessing that some of you think that a barre class is only for people that have taken dance lessons in the past!   That is absolutely not the case.    The Barre classes at Rivercity Pilates combine attributes of Pilates, dance, and functional fitness training. This class incorporates small isolated movement to fatigue the muscles, large range of motion to elevate the heart rate, and sequencing that incorporates upper and lower body to make every minute count.  This results in a total body workout that leaves you mentally strong and feeling accomplished.

Here are some frequently asked questions we hear about barre class.

Do I need to have ballet experience or know the ballet terminology?
No, our instructors will explain and demonstrate each movement.

Is it ok to hang on to the barre?
Absolutely.    The barre is there to assist you in keeping your balance.

Will this hurt my knees?

The small controlled movements and the attention to form make this a great class even for those who have chronic knee pain or even a knee replacement. There is not any impact or jumping in the class!  By doing controlled movements that strengthen around the knee joint, we find the clients who have had knee issues in the past discover Barre class helps them to keep their legs strong and avoid future injuries!

Do I need to be able to stand on my tip toes (like a ballerina)?
No. If rising to the balls of your feet does not feel good in your feet our instructors will give you options to keep your whole foot grounded!

Is the entire class done standing?   
No, usually around half of the class is done standing at the barre. The other half of class will be a combination of Pilates and functional body strengthening exercises that are done on a cushioned mat.

Is it ok to take a break if my legs get tired?
Of course — we never want you to overwork!  You’ll see lots of different levels of fitness in our classes and our instructors are fabulous at reminding you how to work at your own level!

Do I need to wear a leotard and tutu?
No, just wear exercise clothes that you are comfortable in!  But of course if you want to put on your favorite tutu…we don’t mind!

Do you want to feel and move better? This is the class for you: Roll, Release and Relax with Carey

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People have been Raving about this Guided Rolling Class with Carey Sadler 
Saturdays at 8 am 

 
From reducing migraines, to reducing pain, to just plain feeling better, clients have been loving our Roll, Release and Relax class on Saturdays at 8 am.    Many of the principles we employ in this class are described in the book, “The Role Model”, by Jill Miller.    This class is appropriate for everyone from couch potatoes to runners and those who participate in regular fitness classes!     
 
Fascia is a type of connective tissue in our bodies that wraps around muscles, organs, bones etc. Fascia can be thick or thin, stiff or pliable, healthy or unhealthy. The composition of fascia depends on where it is in the body and what its function is. Basically fascia gives our bodies its structure and helps us to move efficiently.
 
In terms of our muscles, think of fascia as a sausage casing. The shape of a sausage is a result of the casing. If you remove the casing, all you have is a pile of chopped meat. One function of fascia is to give shape to our muscles as well as to connect groups of muscles together to function as units or chains. Wherever the Therapy Balls roll, they impact your body’s fascia.   You will find that by “hydrating” your fascia by rolling, you will erase pain, improve mobility and love the way you feel!   
 
While this is definitely something everyone can do at home with the right tools, often we find ourselves rushing through the rolling sequence, or feeling guilty about taking time for self care when there is so much to do in our home.    Many of our clients tell me, that rolling class on Saturdays is their favorite type of self care!    
 
You’ll spend all 50 minutes of this class using specialized therapy balls to do self-massage throughout your entire body. These self-massage techniques are designed to release tight muscles and fascial adhesions, releasing tensions and leaving you feeling more mobile throughout your entire body.
 
This practice is great for anyone…from those who want to combat tightness due to chronic sitting to athletes wanting balance out their training time and prevent injuries. Balls are provided by the studio. No experience necessary and drop ins are welcome!   
 
 
*Use any class card or membership option for these classes

Two things your body absolutely needs in the morning!

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Every morning after I get up I grab a glass, fill it with water and make my self drink it. I say “make” because on many days I’d much rather have my coffee first thing…but I know that water is what my body really needs and making this simple little change in my habits (water first instead of coffee) really helps my body feel better.  Some days I forget about my coffee without even realizing it ( hard to believe I know!) Just like our bodies need to replenish with water first thing in the morning, I believe our bodies also need to replenish and start the day with movement.  Movement is basically a way to hydrate your muscles, fascia and body tissues after a night of sleep and not moving a whole lot. Here’s just a few things morning movement can do for your body:

  1. Morning movement will aid in better circulation! Morning movement helps raise your body’s temperature by getting the blood flowing from the core of the body out to the extremities. Increasing blood flow helps circulation and delivery of oxygen and nutrients to the rest of your muscles and organs.Better circulation keeps your tissues healthier and you will just plain feel better and more energized! 
  2. Morning movement will stretch out tight muscles and increase flexibility and mobility.  When we sleep we often hold our body in positions for long periods of time that keep our muscles tight and shortened.  By starting the day with movements designed to lengthen and stretch the muscles you will have a head start on your day!  You will not start your day sitting at work with already tight muscles.  You’ll probably find that this helps you feel amazingly better in your body. Increased mobility and flexibility will help your your body be more balanced and you will breaks out of the cycles of always having tight and shortened muscles that don’t work as well as they could and could cause pain and aches in your body.
  3. Morning movement will prevent aches,pains and even injuries.  Morning movement will help your body be prepared for the day ahead and that means it is better equipped to move better and safer.  You’ll be more likely to use good alignment and body awareness throughout your day which will keep away those pesky aches and pains that happen related to poor posture and poor habits.  You physical body will be more balanced and reactive to deal with those silly injuries that happen when we trip over something on the floor or bend over to far to pick something up with tight back muscles.
  4. Morning movement will give you mental clarity and stress relief.   Increased blood flow throughout the body from movement time means your brain also has increased blood flow. This blood flow to the brain increases concentration and focus for the rest of the day. It also accelerates endorphins to the brain helping relieve stress and anxiety. Morning movement time is like an all natural focus pill for your day! 

There’s lots of great ways to add morning movement into your life.  Need some ideas for some movements you can do at home to start your day?  Check out our Rivercity Pilates Youtube Channel.  I especially love anything with a foam roller in the morning as I feel like the massaging effects of the foam roller work to really wake up our tissues for the day. We also offer early morning classes that are designed to get your body ready for your day.  Check out our class schedule here.  And of course..don’t forget to drink some water before and during your movement time!!