NEW! Roll & Release Small Groups!

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Carey Sadler, Owner Rivercity Pilates, North Liberty IOwa

If you have worked with me it’s likely you’ve heard me say, the most effective things to help us feel better in our body are often the most simple things. They are often so simple that people don’t do them because they seem so simple that they don’t convince themselves to add these things into their routines or into their daily life.    

Years (and years) ago I started practicing and learning rolling techniques with a teacher named Jill Miller.  Rolling is a way to practice self massage techniques to release tightness and tension in muscles and connective tissues throughout the body. Personally I found the practice empowering because when I noticed tightness or discomfort in my body I felt like I always had a tool I could easily use to help my body feel better. 

As a teacher I loved that I could use the techniques to help clients do the same thing.  As a teacher I also noticed that by adding in regular rolling sessions with my clients they  were feeling better in their body, were able to work in a more balanced way and got more out of the Pilates and strength training work they were already practicing because of it.  Needless to say I am a big fan of rolling!

There is one thing I notice though that I’m not a big fan of….these simple techniques fall into the category of almost too simple! Most people say that even though they can immediately feel the benefit of this work, they don’t prioritize adding it into their life. 

For many of my clients, they weren’t doing the beneficial rolling practice unless I made sure they were doing it when they came to see me.  This inspired me to create our Roll and Release Small Group Sessions as a regular offering at the studio.

I’m so excited to announce that we’ll be offering weekly Roll and Release small group sessions that will allow more of you to create a regular rolling practice in your life!

When you come in for your session we’ll have a mat set up for you with a lot different balls and rollers available for you.  Your teacher will guide you through a variety of movements and rolls designed to help you release tension and tightness throughout your body. 

These sessions are doable by ANY body and no experience is needed. If you are new to rolling check out the video I included below as an example.  This Psoas roll is one I recommend for those with tightness in their hips. If you have a ball at home try it out and let me know what you think.  

Starting July 20th we’ll be offering a weekly Saturday 10am and a Monday 5pm Roll and Release Small Group Session!   

Curious about creating a rolling practice? Email me to try out a Roll and Release session for free!

Body, Mind & Spirit

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I was thinking this week about the phrase body, mind and spirit.  Joseph Pilates was quoted as saying that “Contrology is complete coordination of body, mind, and spirit.”

This phrase body, mind and spirit to me refers to a focus on the whole person and I do think that this focus is something that sets Pilates apart from simply working out.

In case you are curious here’s a quick explanation (in Carey terms) of the 3 focuses of body, mind and spirit in our Pilates practice. 

The first focus is simply the body.  Pilates is a way to train the physical body to be stronger…..in many ways Pilates could just be considered a workout for the physical body.  Just this component of Pilates is truly great and for most people even if they went through the motions of Pilates without adding in the focus on mind and spirit…they would get great results.  They would be moving more, building more strength and mobility and likely feeling better just from adding in more physical activity.   But it’s the other two components that I think separate the Pilates method from just exercising.

To truly practice Pilates you must engage your mind.  The Pilates method is designed to be a process of learning about how your body works and learning how you can control how your body feels and functions by how you train it. 

I think this “mind piece” of Pilates is what keeps many people coming back to this practice. There is something fun and fascinating about the process of moving your body in specific ways to get specific results that inspires you to keep at it! As you practice you always feel like you are learning and figuring things out and it’s very empowering to have that much control over your body.

To me, spirit represents you and your individual spirit or being.  Coordinating your spirit means that when you practice Pilates you focus your mind on what you are doing and you are truly present.  Sure your mind might wander every once in awhile, but as you practice you’ll find yourself bringing yourself back into the present moment and focusing on your breath, your alignment and your movements. 

This type of practice is something that is often taught in practices like meditation and mindfulness and I believe it’s a skill that helps you navigate the craziness of life!   Just like you might practice a sport so you can improve your performance in a game. I kind of think that everytime I practice being present and mindful on what I’m doing when I practice Pilates…. as practice time for my focus and mindfulness skills for the game of life.    

As I was writing this I was thinking about how there are lots of other movements practices that also combine the body, mind and spirit.  Yoga and the various martial arts are the ones that immediately come to my mind.

Carey Sadler, Owner & Instructor at Rivercity Pilates in North Liberty.

What I love about PIlates, Yoga and other body,mind spirit practices is they are not really something you start and stop.  Once you have started practicing on a regular basis it really just becomes part of what you do.  Even if you are not practicing with a teacher or being consistent with your own movement practice you still find yourself incorporating everything you’ve learned along the way into your life.  And when you are ready to pick up your practice again you know you have the knowledge of how to do it. 

Thanks for reading my thoughts on this idea and thanks for being part of our Rivercity Pilates community!  It’s so fun to get to share this journey of moving and learning with you! Do you have a favorite piece of your movement practice? Body, mind or spirit?  Email me as I would love to know!

Are you dealing with hypermobility?

We are excited to offer specialized Private Pilates based movement sessions for those dealing with hyper mobility!

Did you know that besides being National Osteoporosis month it is also Ehlers-Danlos Syndromes (EDS) and Hypermobility Spectrum Disorders (HSD) Awareness Month!  We thought it made for perfect timing to announce Donny’s new sessions specifically for those dealing with hypermobility! 

What is hypermobility?

Joint hypermobility means that a person’s joints have a greater range of motion than is expected or normal. Most babies and children are naturally very flexible.

Many people become less flexible as they grow, but hypermobility continues into adulthood for some, up to about 20% of people. Being “flexible,” “bendy,” or “double-jointed” is not usually a problem, and for some, like dancers or gymnasts, it is an advantage.

Hypermobility that does not cause pain or other symptoms is referred to as “asymptomatic joint hypermobility” and does not need to be treated.

The problem occurs when joints are not just hypermobile but are also unstable. Joint instability occurs when the bones of a joint aren’t held in place securely. This can lead to joint subluxations, dislocations, sprains, and other injuries. Joint instability can cause both acute and chronic pain and interfere with daily life.

Pilates and Barre instructor, Donny Lindell has spent her lifetime learning to cope with the effects of hyper mobility in her body.  She was diagnosed with Ehlers Danlos in 2017 and early on in this diagnosis she found huge benefits from adding in Pilates and movement coaching into her life.  Donny went on to become a Pilates teacher, a barre teacher and a health coach so she could help others in the same way she was helped!

Donny is combining her love of movement and coaching to start offering her knowledge and expertise to others who may be coping with living with hyper mobility.   If you have hyper mobility or Ehlers Danlos and are looking for guidance on how you can use a regular movement practice to help you feel better in your body…you will love private Pilates sessions with Donny.    Schedule a complimentary first session with Donny to see if working with her would be a good fit for you.  

Email us to learn more about working with Donny!

Age Strong by Improving Strength & Balance!

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Looking for some accountability and coaching so you can stay consistent and improve your balance and strength? 

Here’s are our recommendations:

Strength Training Small Group Sessions

If you know you need to add strengthening into your exercise routine but are not quite sure what to do, how to do it or maybe you are just not motivated to do it on your own…our small group strength training sessions are for you!

Each session will use weights, resistance bands and body weight exercises to improve your strength and even help you increase bone density.  You’ll be able to start at your level and progress as you get stronger. No experience is needed.

Balance Small Group Sessions

Clients who attend this weekly session tell us they feel stronger and more confident in their ability to balance when life gives them a balance challenge! If you are finding your ability to maintain your balance is declining as you age…this weekly session is for you!

The entire session is done either seated in a chair or standing. Each session will include exercises to improve your overall strength, improve your flexibility and mobility, increase your core strength, increase strength and mobility in your feet and ankles and exercises that give you chance to safely practice your balance so you can improve it!

You’ll use weights and bands for strengthening exercises.    This session is safe and recommended for those with osteopenia and osteoporosis.

This weekly session is Thursday at 10 am.

On Demand Balance Classes 

(Same Great Instructor/Training – but you can take at home)

If you’re so busy you have trouble getting to the studio consistently – our on demand subscription for Balance & Mobility is just what you need! Get a variety of on demand videos focused on improving balance that you can exercise with as your schedule allows!   Only $19.99 per month!

Are your bones strong?

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Do you or someone you know have an osteoporosis or osteopenia diagnosis?  I often get asked about recommendations for those who have been diagnosed and I like to keep it simple and recommend these 3 things when it comes to your movement and training time:

1. Walk as much as you can. Walking is something that helps you build bone strength and muscle and is an easy thing you can add into your life just about anywhere!  Challenge yourself to increase your daily steps!

2. Add some sort of strength training into your life. There are lots of ways to add strength training into your life…lifting weights, body weight exercises, Pilates, and Yoga can all be great!    Find something you enjoy and add it in consistently.

3. Add some focused balance training into your life. Besides strengthening your muscles and improving your mobility, balance training specifically trains your body to improve your balance.  When your bones are not as strong as they could be, a fall can result in an injury like a broken bone that greatly diminishes your ability to navigate life. (i.e., It will sideline you for awhile,) By being proactive about your balance skills you can prevent falls and keep active, strong, independent and feeling great in your body!

Even if you don’t have an Osteoporosis or Osteopenia diagnosis….these 3 things are what I would recommend to EVERYONE as you age to keep your bones healthy and strong and to keep you active and moving well!

New Better Balance Small Group Session

If you are 50 or older I’m guesing you’ve found yourself thinking…oh, I should really work on my balance.  As we get older our balance can decline especially if we are not actively working on it.  Being able to balance is key to just navigating life and avoiding falls that could lead to injury.

We are sooo excited to welcome retired Physical therapist and Pilates instructor Mary Smith to our staff.  Mary is beyond excited to share her movement expertise with Rivercity Pilates as she starts teaching a Better Balance Small group session weekly.  Mary tells us that balance is something that she works on in her own body and she’s excited to help others create some consistent practice time in their lives because she knows how important it is!

Mary Smith, Instructor at Rivercity Pilates.

The Better Balance small group session will be held in our Inspire studio room and will be limited to 5 participants.  The entire session will be done either sitting in a chair or standing.

The class will focus on all the things that helps us improve balance.  Specifically you’ll work on building overall strength using hand weights and resistance bands, you’ll practice movements designed to improve mobility and flexibility, you’ll work on building core strength, you’ll work on strengthening your feet and ankles, and of course you’ll practice movements that specifically work on balance.  

Pricing for the Better Balance Small Group Sessions will be the same as our small group Pilates Mat sessions, Strength sessions and Yoga sessions.  This means if you have a Pilates Mat, Yoga or Strength package you can use those sessions for Better Balance Small group sessions.  

Pre Purchase a 5 package of Better Balance Small Group Session before May 1 and we’ll throw a sixth session in for free!  Click here to purchase!