Keeping You Safe

When you come to the studio for your session we ask that you arrive no more than 5 minutes before your session.  

Masks or a face covering are required in the studio so we ask that you have your mask on before you enter the building. If you need a mask we will provide one for you.  

Grippy socks are required in the studio for your safety.

When you walk into the front door there is a place to stop and sanitize your hands and you can leave your shoes on the shoe trays in that front area.  

Your teacher will take your temperature with a contactless thermometer and we’ll ask you to stop at the front desk to sign a daily Covid form/waiver. We’ll need you to sign this each time you do a session at the studio.

After signing the waiver your teacher will let you know what station you’ll be at and we ask that you head to your workout area.  

In your area you will find a basket that has hand sanitizer, a bottle of disinfectant/cleaner, and towels for cleaning.  Your area will have already been cleaned and disinfected but please feel free to clean your space before your session.  

Your teacher will do their best to maintain 6 feet of distance and there will not be any hands on cueing or spotting during your session. We’ll guide you to make any changes or adjustments to your equipment. 

After your session we’ll ask you to clean your equipment and area and leave the towels used in your basket.   (We will go in after you leave and disinfect the entire area)

We do not have the water cooler available so you’ll want to make sure to bring your own water with you to your session. 

We do have some clothing and props for sale.  We won’t be able to allow people to try things on, but you can purchase something and return it if it doesn’t fit once you get it home. 

To avoid extra contact moments in the studio we are asking everyone to prepay for services online and have a credit card on file so that if you do want to make an in store purchase we can simply put it on your account card and email you a receipt.  

After clients leave our staff will disinfect the entire area you were working out at and we will disinfect all commonly touched surfaces throughout the studio. This extra disinfecting time means we will always schedule client’s sessions 25 minute apart to ensure we have time to disinfect and to ensure that everyone can practice social distancing.

Inspiration of the Month Mary Smith

When did you start practicing Pilates?
I began practicing Pilates about 14 years ago when I attended classes taught by River City’s own Shannon Ottoson at the North Liberty Rec Center!  I am a physical therapist and found the combination of stretching, core strengthening and emphasis on breath and alignment complimentary to the principles I use when working with patients with all types of musculoskeletal problems. 

How often do you practice Pilates and what type of classes and sessions do you enjoy? I currently practice Pilates about 3 times a week.  I like the Intermediate Mat Flow class and the Big Ball class  (and not just because my daughter, Kathryn teaches them!).  These classes provide an extra challenge for me as I strive to become stronger and more flexible. 

I love the foam roller class as I find the stretching very helpful for my lower back and neck.  I have also taken private sessions with Carey as I rehabbed from a back injury.  These sessions were invaluable to help me regain mobility, strength and confidence to resume mat classes.  I have taken 2 of the virtual workshops Carey has offered which go into greater depth.  I love the analysis of movement and the modifications we can make with the exercises, allowing them to be accessible for everyone. 

How has Pilates helped you in your life?
Pilates has helped me to maintain an active lifestyle including hiking and gardening.  I find the exercises helpful to maintain my flexibility and strength.  My lower back feels best when I am consistent with my practice.  I also feel more centered and less stressed at the end of each class. 

How have the virtual classes helped you during the pandemic?
The virtual classes have provided a great predictable routine.  As we know, not much else is predictable these days!  I have actually been more consistent with my participation since classes went virtual due to the ease of exercising in my own home.  I certainly miss seeing the instructors and participants in person, but it has helped me feel connected to others with similar goals of staying active.

What would you say to someone who was thinking about starting Pilates?
I would encourage everyone to give Pilates a try.  It is a form of exercise that almost everyone can do, no matter your fitness level or age.  The exercises can be modified for those with health concerns including neck, back, shoulder and hip pain.  It has helped me live my mantra…keep moving!

5 Things Not to Expect at Pilates!

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Thinking of trying out Pilates or starting an exercise program during the pandemic?  Here’s our list of the top 5 things NOT to expect during your Pilates virtual Pilates session!

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 virtual Pilates session at Rivercity Pilates?   Contact us today to set up your first session!

Have you heard of sitting disease?

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Do you sit a lot daily? My guess is if you answered yes then you’ve also experienced at least the occasional bout of back pain or maybe you deal with it on a regular basis. 

I know this because when you sit a lot your gluteus muscles (your butt muscles) spend a lot of time not engaging and not working. When muscles aren’t getting used, they get weak. And when muscles are weak they are not doing their job to support your body and move it through space properly. Your muscles become imbalanced and the end result can be tightness, discomfort and even pain.

You may have heard that exercises can help with easing back pain and it’s true, especially when you are doing exercises that strengthen those weak, underdeveloped muscles.

One of the things I love about Pilates is that everything we do while practicing Pilates is designed to help you balance out the muscles in your body. I know if you’ve never done Pilates before this probably sounds complicated!

pilates for back pain - leg stretch.

It’s really not complicated but I can tell you it does take practice and knowing how to do the exercises properly in your body.

In this today’s beginner friendly virtual workshop I’ll be going through the basic Pilates mat exercises and you’ll learn what we are trying to accomplish in each exercise, how each exercise can benefit your body and how you can strengthen your weaknesses by setting up and executing the exercises properly.

If you are interested in how to use exercise to help you feel better, this workshop is for you!

Purchase this course

What do Pilates & Oreos have in common?

I don’t know about anybody else, but I’ve had my share of comfort foods this year! I’m not sure but I think that my hidden chocolate stash (hidden because I have 2 teenage boys) probably saved my sanity during quarantine time.  And let’s be real…when you can’t leave your house, there are no outside activities and pretty much you spend your days working at home and home schooling…baking (and eating) your favorite cookies, treats and meals can become a highlight of your days!

Luckily I had some good habits that I’ve turned to during this crazy time that seem to counter my comfort food indulgences, like Pilates! It has me thinking that in many way Pilates has been like a comfort food for me during the Pandemic! Who would have thought chocolate and Pilates would have so much in common? I made a list of how Pilates often gives me the same rewards as my favorite comfort foods!

Pilates feels good in your body and instantly gives your body a boost of “feel good”! Eating food high in fat, sugar or salt activates the brain’s reward system. Just like eating a comfort food like chocolate can have a strong effect on mood, generally increasing pleasant feelings and reducing tension, Pilates does the same! When you start moving mindfully, breathing on purpose and moving your body in ways that balance it out…it feels amazing, reduces stress and puts you in a better mood. You will find yourself craving that reward and luckily moving your body is a reward with no ill side effects. This is not always the case with our favorite comfort foods.

You know what to expect from Pilates. When you pop that double stuff Oreo into your mouth…you know exactly what you are going to taste before it even reaches your mouth. When it comes to Pilates as an exercise method you know what to expect. You can expect to do a whole body workout that always meets you where you are in your body on any given day. You know you’ll be working on core strength, breath and mobility in your body. You don’t have to worry about pushing yourself so hard that you’ll hurt yourself. You know you will be glad you took time for Pilates when you are done!

Pilates swan

Pilates exercises are not fancy but effective. Usually our favorite comfort foods are nothing fancy…a piece of chocolate, macaroni and cheese, ice cream, or maybe potato chips?  Yet we know grabbing that simple food will give our body a quick sense calm and comfort. Pilates exercises are similar in that the exercises themselves are not super fancy, but oh are they effective. In fact if you look at people doing Pilates you might think… I used to practice that in gym class, I tried that exercise on a Jane Fonda tape, or I learned that from my physical therapist.    

spine stretch

The effectiveness of Pilates comes not from fancy movements but from learning how to execute simple movements in a really balanced way in your body. My upcoming workshop is going to be focused on how you can do those basic Pilates Mat exercises in a way that makes them more effective in your body and I think you’ll love getting to slow down and learn the details in these exercises!

This workshop will give you the chance to perfect the Pilates basics in your body whether you are new to Pilates or have been practicing for years. We’ll be using a resistance band for some of the exercises in the workshop. I love to teach some of the basic Pilates exercises with a resistance band, as I feel like the band can give support and feedback in a way that allows you to really understand the exercise. If you need a band you can get my favorite 5 foot supportive purple resistance band for half price when you purchase the workshop by using the code purple! Sign up here! The online training will be recorded – but the price goes to $35 on Monday!

Aches & Pains that come with Birthdays…

Just 5 years ago, I was in my late fifties, and I was overweight, out of shape and not very healthy. i was the ultimate couch potato . I was pretty sure I could get up off the floor, but I knew I wasn’t looking too graceful while I did it.  My back hurt almost every single day,  and my knees were creaky.  

When I got out of bed, I felt like I was walking like someone much older than my age.   My best intentions to go for a walk every day, somehow disappeared before I stepped out of the house.    I had paid a monthly membership to a gym for a year, and quit going there after the first two weeks when my back hurt after I took a body pump class.    

We went out to dinner one night, and I saw the Rivercity Pilates studio across the street.    I had taken some Pilates lessons a few years ago, and I knew the springs on the equipment would help me through exercises that my body simply couldn’t do by itself.   Still, it took me a few weeks to actually walk in the door of Rivercity Pilates.  I took my free orientation session from Carey, the owner of the studio and was amazed at her knowledge, her patience and her concern for how I felt as she led me through Pilates exercises.  

I started to feel better after a few sessions, and I was able to see progress in how my body moved thru the exercises.   The atmosphere at Rivercity Pilates was so spa like and comforting, that it didn’t threaten me like a big gym full of people and machines.

Fast forward 5 years and a pandemic. I’m still going to Pilates 3-5 times a week and two of my best friends have joined the “addicted to Pilates crowd”.    I am no longer creaky when i get up in the morning.   I go out and play kickball with my dogs every day. I’m still not at my ideal body weight – but I feel so much better. Mike has also started been taking Pilates, and he has gone from daily back pain, to hardly ever feeling back pain.   We retired from our careers — and we spend about 1/2 of the year traveling with our RV. I take my Pilates sessions from wherever we are, through Facetime or Zoom. Little did I know, that those lessons would help prepare me, and Rivercity Pilates for a pandemic.

When the governor of Iowa shut down businesses to stop the spread of the coronavirus back in March — Carey jumped in with both feet and started teaching virtual classes. Carey knew from teaching me when I traveled that the technology was there for virtual classes – but there was no way to know if clients would adopt the technology. Turns out people love it! One of the reasons that people love it is that they can invite their friends to be their workout buddies – even if their friends don’t live in the area. Another reason people love it is they can turn off their cameras — so they feel “safe”. No one will see them if they modify an exercise or don’t do it perfectly every time.

My friend Cyndi (in the photo to the right) was taking 1-2 classes a week virtually when we were snowbirding. But when Rivercity Pilates started offering 20+ virtual classes per week – Cyndi started taking classes nearly every day! What were her reasons? Accountability and accessibility. Scheduling and attending a class makes you accountable — as opposed to saying — I’ll just walk on my treadmill later (and later may or may not happen.) If you have a class on your schedule, you are more likely to attend. And as far as accessibility — when you don’t have to drive to and from the studio (even if it’s close) — it’s just easier. If you live 25 miles away from the studio — it saves an hour of your day.

Maybe you’re like we are. Well past your fiftieth birthday — but active and independent, and you’ve got things to do. We want to be active agers. Movement is important for maintaining your independence — and it’s got all kinds of health benefits. But you don’t want to drive to a gym. You don’t want to look like a beginner when you join class — and what could be better than just keeping your camera off if you want to hide! I would’ve loved that when I first started Pilates.

Maybe you don’t know what Pilates is or don’t know if it’s for you. That’s ok. Try it and see if you like it. It’s good to try new things, and I am outlining what you need to know right now.

To have an effective Pilates workout at home — you need to remember four things.

  • Take classes or private sessions from a professional – preferably one that’s been teaching for a few years. They’ve gone thru over 500 hours of training and they have the skills to make sure your session is effective, even if you’re not in the same room.
  • Pilates doesn’t have sit-ups. If you’re like me and you hate sit-ups – Pilates is for you!
  • Pilates should never hurt. Its not about feeling the burn or not being able to walk the next day.
  • Pilates isn’t about everyone keeping up with everyone else. Pilates is about progressing each time you exercise. You’ll love it — because you can see and feel your progress with every class!

If this sounds great to you — Rivercity Pilates has three great options for beginners right now.

  • There’s a beginner 4 week series — 1 class per week for 4 weeks. Just $49. The class will be 1 virtual session per week for 4 weeks.   You’ll get to learn some history of Pilates, and try the exercises at your working level.  Lots of individual attention.   Do you have to wear spandex?   No.   Wear comfortable fitting clothes that allow your body to move. Email rcpilates1@gmail.com for more info.
  • There’s an online workshop Sunday. Learn the 10 basic Pilates exercises and Carey will explain how to find the version that gives you results! This one is $25 — but it’s worth every penny just to know that you’re feeling the exercise where you’re supposed to — and you’ll learn how to progress safely! (You can wear your pajamas to this — because turning on your camera is optional! ) Click here to register!
  • You can get a free virtual private session, just by signing up! Yes, you’ll need to turn your camera on but you’ll be introduced to the basics of Pilates and you’ll get a chance to work with an amazing Rivercity Pilates Instructor! Click here to sign up!

Take a deep breath, click here, and schedule your Complimentary Virtual Orientation Session at Rivercity Pilates with Carey.   If you’d rather call to make sure that Pilates is for you – – call Carey at 319-665-2499 or email her at at rcpilates1@gmail.com.