Finally.. a piece of fitness equipment you will actually use!!

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Do you have a treadmill that just sits and collects dust or maybe functions as a clothes hanger? We’ve all bought some home fitness equipment thinking we would use it only have it sit collecting dust.  My favorite home fitness equipment are things that are inexpensive, don’t take up a lot of room and can easily be used in lots of different ways!  

One of my absolute favorite pieces of at home fitness equipment was created by Pilates creator Joseph Pilates.  This inexpensive prop can usually be purchased for $20-$40 and can easily be used to help you build and maintain strength and fine tune your Pilates practice!  It also fits nicely in your suitcase when you travel!

Here’s how it works:

  • By placing the magic circle between the palms of your hands when your arms are straight you give your upper body something to press into helping the muscles in your arms, shoulders and back activate and engage.  When you keep this engagement throughout an exercise you are strengthening all of those muscles and building endurance in them.  I’ll warn you…this seems simple but when you do it you’ll feel feel your muscles working and tiring to keep the engagement( which is never a bad thing!) In the videos below we show how to do this for a variety of Pilates exercises.  As you could imagine, the possibilities are endless of where you could add this technique into exercises you are already doing.
  • To change the “work” and strengthen some of the opposing muscles in your shoulders, arms and back simply put your hands on the inside of the circle and gently press outward, a    s if you were trying to turn your circle into an oval!) 
  • Similar to placing the circle between the palms, we can place the magic circle between the lower legs to work on engagement, strength and endurance in the muscles of the legs and hips .
  • Just like we did with the arms we can take our legs inside the circle and press gently out which will take the focus to the muscles that open our legs ( abductors)  giving you a nice balanced strengthening routine!
  • Besides enhancing your Pilates exercises the Magic Circle can also be used for a variety of general strength training exercises (We are pretty sure Suzanne Summer’s Thigh Master got it’s inspiration from the Magic Circle!) 

Want to do strengthening and toning exercises at home but don’t want to have a bunch a free weights around and fitness equipment around?  The magic circle can be used to strengthen and tone arms, shoulders, inner thighs, outer thighs with some very simple exercises.  

Check out the videos below for some ideas on how to use your Magic Circle!! 

 

 

Get to know Kim, A Yoga Instructor at Rivercity Pilates (and Physical Therapist)

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Tell us about yourself / your family.  I live in North Liberty with my husband, Chad, and our 3 kids, Isaac (9), Isabel (7), and Cole (3).  I work as a physical therapist in Coralville, at an outpatient orthopedic clinic.  We spend our days running between various kids’ activities or being outdoors. 

Describe yourself in 5 words.  Compassionate, energetic, inquisitive, dedicated, upbeat/positive

Tell us about your first Yoga experience.   When/Why did you start practicing Yoga?   My very first experience with yoga was with prenatal yoga.  I loved it but found the meditation and ending savasana very challenging for my Type A, busy mind.  I picked it up again seriously about 2 years ago and now meditation is my favorite part!  I’ve started listening to guided meditations with my kids at bedtime and they love it!  It’s a great way to end our days and connect with my kids in a relaxing and meaningful way.  

Favorite food / or favorite restaurant  There aren’t many foods that I dislike and I love trying new local restaurants but my favorite might be date nights with my husband, sharing maki rolls at local Japanese restaurants. 

If money were no object, what would you do all day?  Spend time outdoors by exploring local trails, travel to fun vacation spots and various National Parks, volunteer at my kids’ school, and cheer them on at their activities. And maybe a nap…

Why did you become a Yoga teacher?   I initially started my Yoga Teacher Training as a way to deepen my own yoga practice and  explore the idea of  holistic and mind/body approaches to wellness within my physical therapy practice.  I love participating in a challenging yoga practice followed by a calming meditation…the perfect combination!

Describe why you love Yoga in three words.    Movement, strength, calm

Would you rather hike or bike?  Hike, preferably to a waterfall…I love waterfalls!

If you could live anywhere in the world — where would you want to live?  Right here with my family, doing what we do…maybe with a vacation house in Colorado or Hawaii.

What are your favorite ways to incorporate movement into your life in addition to Yoga? Movement, of course, is the keystone of my professional life and I’m always looking for new continuing education classes to keep learning!  I also love high intensity workouts and am continually analyzing my own form and movement patterns.  When I am tight or sore, I like trying to find just the right stretch to work out my aching muscles. My daughter participates in gymnastics and I could watch this all day long…I’m amazed at the physical strength and coordination of all the talented gymnasts. 

Who would you want with you if you were stranded on a deserted island?  My husband.  And maybe a really smart Navy Seal or Boy Scout that would know how to help us survive and get us off the island. 

If you won an amazing prize, and the choice was either take an incredible vacation or get the dollar value in cash — which would you pick?  Dollar value in cash.  With 3 young kids in childcare, I’d have to make the practical choice.

Would you rather enjoy a houseboat or a speed boat?  Tough call, they both sound fabulous for different reasons!  

Do you have a guilty pleasure?    Something that is generally looked upon as wrong — but you keep doing it? Chocolate and naps…I do love a good afternoon nap!

If you could live in a book, TV Show or Movie – what would it be? Probably Friends…I’m on the shy side and I rely on my few really close friends to laugh at everyday situations with and I know I can always count on them.  I like feel-good shows where no matter what happens, they’ve got each others’ backs.  Or the show Psych because it’s just plain goofy and fun.

What animal best represents you and why?  Once when I was in college, my friends and I played this game and we picked animals for each other.  I was paired with a chocolate lab puppy.  :)  Not sure their reasoning, but I’ll take it! 

Do you have a pet peeve?  Incorrect grammar! The word Your does not equal you’re, as in you are.  Similarly, someone does not loose their phone, they lose it. 

The most important qualification for a Pilates teacher is…

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When you think about what it takes to become a Pilates teacher what’s the first thing that pops into your head?  Did you immediately think that the person has to be fit, strong, and able to do the exercises really well?  If you answered yes…you are wrong.  

Fit, strong and able to do the exercises in your body are all things that will happen when you study and practice the Pilates method but they are definitely not prerequisites or important qualifications for becoming a Pilates teacher.  

Intelligence…. yep that’s right you need to be smart!  

  1. Not only do you need to be able to know how to do exercises in your body you need to be able to explain to another person how to do the exercises in their body.  
  2. You need to be able to understand basic anatomy and movement principles and then translate those ideas into a fun, motivating session while keeping everyone in your class moving safely.
  3. You need to learn to be an expert at deciphering how people learn the best and then presenting  information to them in the way that is most effective for them.  
  4. You need to be able to watch someone move and then based on what you see give them cues to help them engage and a move in a way that is more balanced.  
  5. You need to be able to plan movement sequences and take a group of people through those movements while constantly monitoring everyone’s movements to check for safety.   

If you think Pilates teachers just need to be good movers or good at exercise…think again.  It takes intelligence and the willingness to learn new knowledge and skills to become a Pilates teacher.  Do you love learning and moving? Becoming a Pilates teacher can be a great way to challenge your mind and combine your love of movement and helping others into a career or really fun part time hobby! 

Exercise tips for those people “feeling sluggish and out of shape”

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  • Are you wanting to add more exercise time into your life, but feeling nervous because you feel like your aging body is out of shape?
  • Are you one of those people that doesn’t really love to exercise but knows you need to do something?

I have some exciting news for you… you are not alone and so many people who feel just like you have figured out some foolproof ways to add more exercise into their life…helping them feel better and stay healthy!  

 
Two Exercise Tips if you’re feeling sluggish and out of shape! 
  1. Don’t try to do it by yourself. You are probably not one of those people that naturally and easily can add a movement routine into your life on a regular basis on your own—your brain is wired differently and that’s OK!You might need an accountability partner to help you create a habit in your life. If you have a friend or spouse who is willing to be this person in your life this can be a great way for you both to create accountability for each other. This can also be a little tricky because if the other person decides not to workout one day…it becomes very easy for you to do the same.
  2. Another great option is to schedule workout classes or private sessions with a fitness professional. By pre-scheduling your workout sessions you are creating accountability and as long as you do the work to show up you know that you’ll get a workout in once you get there.BONUS:  if you are scheduling with a trained professional you will have their expertise to navigate what and how you should be moving, ensuring that your exercise time is safe and effective.
    • Side note: Yes this definitely costs more than just doing it yourself and often makes people feel guilty. Try thinking of it like you think of your health insurance premiums. Do you get mad at yourself for having to pay for health insurance?  Absolutely not….it is a given that health insurance (whether we use it or not) is a necessity.Start thinking of your movement time as a necessity because it is absolutely important in maintaining your physical and mental health in your life!!   Know that you are in the majority of people who need an accountability partner to help maintain your health, just like we need skilled nurses and doctors to help us with our health and paying for that service is part of your health care plan.

      Of course if you absolutely cannot afford it (the pandemic has been hard on all of us!)  than make it a priority to find an accountability partner who will move with you and keeps you consistent with your movement time!   Make sure to make your movement time a priority by scheduling it on your calendar each day! 

  3. Find something you enjoy. I know what you are thinking, we just established that you are not an “exercise person” and you don’t enjoy exercise, how in the world can you find something you enjoy?Try to find something that you don’t hate? For example if you’ve never enjoyed running because it doesn’t feel good in your body, your knees hurt and you don’t like how your body feels while you are running…it seems like it would be silly to try to establish a running practice in your life. Walking or maybe biking on a recumbent bike might be more likable for you or maybe even some sort of dance inspired class.

    Many people who don’t love to exercise find that dancing to their favorite songs is so much fun they actually forget they are exercising! When it comes to building strength and flexibility, many people find that practices like Pilates and Yoga are much more enjoyable to them than just lifting weights at the gym. As a bonus these mind body practices also have a focus on combining breath and movement in a way that decreases stress and anxiety.

If you are ready to go from “sluggish and out of shape” to “moving more in your life”  I challenge you to do these three things in your life today!

  1. Find yourself an accountability partner (This can be a friend, family member or a fitness professional.  Often the simple act of scheduling training sessions or classes and putting them on your calendar helps you keep moving consistently.    
  2. Find some exercise you don’t hate and commit to adding more movement time into your life on a regular basis.
  3. Make sure you tell your accountability partner (whether this is a friend or a fitness professional) your goals so that they can help you stay consistent!

Want to learn more about how Rivercity Pilates can help you create a consistent movement practice in your life? Schedule a complimentary session today and we’ll help you create a plan for success that you enjoy and we’ll help keep you consistently keep working toward your goals along the way!