Purple Friday Is Here! Your One-Stop Holiday Gift Shop at Rivercity Pilates

Why We Call It Purple Friday at Rivercity Pilates 💜

It’s no secret that most places celebrate the day after Thanksgiving with Black Friday…
But here at Rivercity Pilates, we do things a little differently.

We call it Purple Friday — because it happens on Black Friday, but we prefer our signature shade of purple (of course!). It’s our favorite color, it’s part of who we are, and it’s the perfect theme for a day designed to celebrate you, our Rivercity Pilates community.

Purple Friday is our annual Customer Appreciation Day, and it’s the only day all year when we offer big in-studio retail discounts and fun, limited-time gift options. It’s our way of saying thank you for supporting our small, local studio and helping us continue to do what we love most: helping people move, feel, and live better.

And we always celebrate Purple Friday the day after Thanksgiving!
We’ll be open 8 AM–1 PM, and you’re invited to stop in and enjoy stress-free holiday shopping right here at the studio.

Your One-Stop Holiday Gift Shop (Right Here at Rivercity Pilates!)

Whether you’re checking gifts off your holiday list or treating yourself to something cozy and fun, you’ll definitely want to stop in this morning. We’ve packed the studio with tons of great options for teachers, babysitters, coworkers, grandparents, and the Pilates lovers in your life.

Here are just a few of the amazing in-studio-only Purple Friday deals happening today only:

  • All regular priced retail items including pre-made gift bags are 20% off!
  • Grab Bags with 3 pairs of Grippy Socks ($20)
  • Rivercity Pilates sweatshirts are only $20 today!! (Save $10)
  • Grab Bags with Rivercity Pilates Gear ($9-25)
  • Inflatable Rollers only 3 left) for $20! These are great for those who travel!
  • $10 Rivercity Pilates Flannel Comfy pants (while supplies last!)

Let’s Talk About the Grab Bags — So Much Fun! 🎁

Our grab bags take all the guesswork out of choosing the perfect present (for you or someone else).

Each bag is thoughtfully curated with items people actually love: grippy socks, Pilates props, wellness goodies, Rivercity Pilates gear, and seasonal surprises. They come in a range of price points, making it easy to find something for:

  • Teachers
  • Coworkers
  • Babysitters
  • Pilates friends
  • Stocking stuffers
  • Secret Santa exchanges
  • And yes… yourself 😉

 

Stop In, Shop Local, and Celebrate With Us!

Purple Friday happens just once a year — and it’s one of our favorite days to connect with our community, share gratitude, and make your holiday shopping effortless.

We can’t wait to see you today between 8 AM and 1 PM!
Happy Purple Friday! 💜

 

 

Stronger Bones, Stronger You: Two Inspiring Stories

,

One of my colleagues recently shared an email about her bone density scan, and the results were so encouraging I couldn’t help but pass them along.

When you get a bone density exam, you receive two numbers: one for your hips and one for your spine. After menopause, women typically lose 1–2% of their bone density per year—so even just holding steady is a big win.

But here’s what’s so inspiring: her spine bone density improved, and her hip bone density held steady. And the method behind her success may surprise you—it wasn’t medication, but regular movement and strength training!

Stories like this always make me smile, and they remind me of another one of our Rivercity Pilates clients, Lesanne. She recently wrote me this note:

Two women. Two powerful stories. Both proof that it’s never too late to start, and that safe, consistent strength training can actually improve bone health.

Why Strength Training Matters for Bone Health

We often hear from women diagnosed with osteopenia or osteoporosis that they’re hesitant to lift weights because they’re afraid it’s unsafe. The truth is, when you lift weights safely and under professional guidance, it’s one of the best things you can do for your bones, muscles, balance, and long-term independence.

Movement is medicine—and your bones respond to the stress of strength training by getting stronger.

Ready to Get Started?

We’d love to help you build your strength in a safe, supportive environment!

✨ Beginner Strength Training Workshop

  • Saturday, September 13 at 11 AM
  • Led by Shannon Ottosen
  • $25 for one pass or bring a friend/sister/cousin for just $40 total!

✨ Weekly Small Group Strength Training Sessions

  • Thursdays at 3 PM and Saturdays at 10 AM with Shannon
  • Mondays and Wednesdays at 9 AM with Colleen (new starting Sept 15!)

Packages available:

  • 5 sessions for $128
  • 10 sessions for $235

In these small group sessions (just 4–5 people), you’ll use hand weights, resistance bands, and bodyweight exercises—all guided by experienced instructors who specialize in teaching women in midlife and beyond.

✅ To see results like my colleague and Lesanne, the key is consistency. Your body (and your bones!) will thank you for every step you take toward strength.

👉 Email us to reserve your spot in a workshop or small group today!

Do you need a Pilates teacher in your Life?

When you picture a Pilates teacher’s day, what comes to mind?

Many people assume because I teach Pilates, I am working out a LOT(like all day long with my clients)…  It often surprises people to know that I am not exercising and working out “with my clients”.  Like everyone else I get to schedule my workout time outside of my “work” time! When I’m training others I am focused on coaching and teaching them.

And while no two days in the studio look exactly the same, the heart of my work as a Pilates teacher comes down to two main responsibilities:
1️⃣ Helping you stay consistent with movement so you can get stronger, healthier, and more capable in everyday life.
2️⃣ Teaching you the Pilates Method (Contrology) in a way that works for your body, so you can use movement as a lifelong health tool.

Let me take you behind the scenes and show you what that really looks like.

A Pilates teacher is part coach, part movement scientist, and part accountability partner—and that mix might be exactly what you need. Let me share two of my biggest responsibilities as a Pilates teacher so you can decide if having one might help you on your movement journey.

1. Keep You Accountable to Moving Your Body

I put accountability first because without consistency, results are nearly impossible—no matter how skilled I am in the Pilates Method. My job is to create an environment where you want to keep showing up for yourself.  That means getting to know you—how you learn best, what you enjoy about movement, what motivates you, and what type of feedback clicks for you. Whether it’s Pilates or any other form of exercise, if you’re not practicing regularly, you won’t get the benefits.

A big part of being a good teacher is having the skills to connect with clients and motivate them to keep moving. Sometimes I’m your cheerleader, sometimes your coach, but always your accountability partner.

2. Teach Contrology

Contrology is what Joseph Pilates originally called his method. My “always role” is to help you learn and understand the Pilates Method in your body—and to keep you practicing it so you can see results.  This is the technical side of teaching: knowing each exercise inside and out, understanding why we do it, and how to adapt it to every body I work with. It’s about anticipating how you’ll learn a new movement best, giving you cues that make sense for your learning style, and ensuring you’re supported (literally and figuratively) through the process.

Every Session is Different—On Purpose

If you watched me teach all day, you’d probably be surprised by how different each session looks from the outside. But the essence is always the same:

  • Teach Contrology in a way that’s appropriate for you
  • Create an environment where you feel comfortable receiving feedback
  • Challenge you just enough to spark growth
  • Help you become more balanced, strong, and confident in your movements

Many clients keep coming back because they need that accountability, and I love that. But along the way, something deeper happens—they begin to truly understand Pilates. They learn to use movement as a tool to feel better, move better, and live better. They start to create habits in their life and even change their mindset toward exercise and movement in a way that enriches their life. My hope is that one day, they’ll feel confident enough to carry their practice into life without needing my guidance.

 

Whether we’ve worked together for an hour or for years, my goal is always the same: to empower you with the knowledge and skills to use movement as a lifelong health tool.

If you’re ready for a coach who will keep you showing up for yourself and teach you how to move in a way that supports your body for life, Pilates might be exactly what you need.

Whether you’re brand new, returning after a break, or wanting to build on the progress you’ve already made, your journey starts with a complimentary intro session at Rivercity Pilates. We’ll talk about your goals, explore movements that feel good in your body, and create a plan to help you stay consistent—so you can feel better, move better, and live better.

Schedule your complimentary intro session today—and let’s get started.    Email us or book online!

3 Reasons to try small group sessions at Rivercity Pilates!

Are you one of those people who has a membership at an exercise facility, but you dread going there? There are a lot of different methods of exercise, and sometimes the reason we dislike exercise, is that we don’t enjoy the method of exercise we are doing.

For instance, I’ve had a client tell me that they joined a strength training class, because they wanted to be stronger, but they’re not sure that the classes are working because they don’t feel positive results. Sometimes they even injure themselves because they’re one person in a group of 20 or 30.

Other clients have various reasons for lapses in commitment to fitness – but many times it is simply that they don’t enjoy the class, or they don’t feel comfortable in the facility.

Here are 3 reasons why I know that you will love our small group sessions at Rivercity Pilates.

  • Your instructor will get to know you and your body.  In a small group setting an instructor can really get to know you, where you need to work, what motivates you and how to help you get the most out of your workouts (aka results).  This makes for a very efficient workout. Let’s face it, we are all crazy busy these days and want to maximize our time!
  • The most effective workout is the one you do.  Making yourself accountable to a certain time, an instructor and classmates is a great way to keep you on track!
  • Safety….  A trained instructor can make sure they are challenging you but also making exercises safe for your body.  One size does not fit all when it comes to movement and it’s important to have instructors who recognize and implement this!  If you injure yourself you will be less likely to stick with your program.

So what are you waiting for?  Call us today and ask us if we have a small group session that you might fit in with!

Are you doing enough?

Carey Sadler - owner of Rivercity Pilates.When it comes to your health, wellness and exercise time do you ever just ask yourself…..am I doing enough?

These days we are lucky enough to have access to a lot of science and research that is able to tell us what kind of things are going to help us feel our best, age well and live our best life….but sometimes that can be overwhelming!

As a movement professional I often see how the “what we should be doing list” simply overwhelms people and instead of adding a healthy habit or two to their life, they simply don’t do anything.

One of the favorite parts of my job is helping people realize that little habit changes go a long way in helping you prioritize your health.  Little changes are the key to my own health and well being and I want to remind you they can help you too.  These changes don’t need to feel like a lot of work!

The latest addition to my own routines has been adding a weighted vest to my morning dog walks. A morning walk with my dogs is a habit I created long ago and it is very rare for me to miss a day (mainly because my dogs are very good at reminding me how much they love it!).  In my attempts to add more weight bearing movement time to my life I decided I would just add in wearing a weighted vest while I walk.  So far this is an easy addition for me because this habit is already stacked with something I’m doing anyway.  All I have to do is put on the vest each time I walk.

Will this addition make a huge difference in my strength? Probably not huge….yet I know overtime adding in extra weight bearing movement time will help me maintain and improve my muscle strength and my bone density.

What little thing could you add into your routine to improve your health and wellness? Simple things like adding a weekly movement class, adding a daily walk, practicing extra sit to stands, adding simple stretches into your daily routine or adding a little extra resistance training to something you are already doing…will make a difference…and it is enough!

NEW! Roll & Release Small Groups!

, , ,
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!