What’s the Big Deal About Foam Rollers? (And Why We Use Them in Pilates)

Have you ever wondered why foam rollers seem to be everywhere lately?    Or maybe you’ve seen one in the studio and thought… What would I even do with that?

Here’s the truth: a foam roller isn’t just for stretching or “rolling things out.” When used in Pilates, it becomes a powerful tool to help you move better, feel stronger, and stay more connected to your body.

At Rivercity Pilates, we use the foam roller to enhance—not complicate—your practice. Here’s why it can make such a difference:

1.  Core Strength (Without Overthinking It) The shape of the roller creates just enough instability that when you lie on it, your core muscles automatically engage to keep you balanced.    What that means for you: deeper core work…without having to “try harder.”

2.  Balance That Carries Into Real Life: Balance is something we can always improve—and it becomes more important as we age.  By adding a foam roller to traditional Pilates exercises, your body learns to stabilize and adjust in new ways. Over time, this translates into more confidence and control in your everyday movements.

3.  Releasing Tension So You Can Move Better: The Pilates method is all about creating balanced strength and flexibility throughout the body.The foam roller helps release tight muscles and fascia, which allows the rest of your body to move more freely. When you reduce tension, your exercises become more effective—and your body feels better.

4.  Training for Real Life (Not Just the Studio): We often say Pilates is “training for life.”
Because life isn’t predictable. You might step on uneven ground, reach overhead, or need to catch your balance quickly.   Using a foam roller adds just enough challenge and variability that your body has to react and adapt—helping you feel more prepared for those everyday moments.

5.  Variety That Keeps You Engaged: Let’s be honest—when your body gets used to doing the same thing, it’s easy to go on autopilot.      Adding a foam roller changes just enough that you have to stay focused, connected, and intentional with your movement.   And when your focus improves…your results do too.

 

Want to Experience It for Yourself?
For March MATness, we created a special video where you can practice 10 foundational Pilates Mat exercises using a foam roller.
It’s a simple, effective way to:

✔ Build strength
✔ Improve mobility
✔ Stay consistent with your practice

Whether you’re joining us in the studio or practicing at home, this is a great way to explore how small changes—like adding a foam roller—can make a big difference in how your body feels.

 

Curious About Pilates? This 4-Week Beginner Series Is the Perfect Place to Start

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Donny Lindell, Pilates Instructor at Rivercity PilatesHave you ever been curious about Pilates… but unsure where to begin?

Maybe you’ve watched a class and thought, That looks interesting… but I’m not sure I’d know what I’m doing.    Or maybe you’ve taken equipment sessions and quietly wondered if mat work might feel intimidating.    You are not alone.

In fact, that’s exactly why we created this 4-week Beginner Pilates Mat Small Group series.

Why a 4-Week Series?

Because learning something new takes time.

This series is intentionally designed to move at a calm, unrushed pace so you can actually feel what you’re doing and build confidence week to week. When you come consistently, your body begins to recognize the movements. Things that felt unfamiliar start to make sense.

Instead of trying a single class and deciding Pilates “isn’t for you,” you give yourself space to learn.

And that changes everything.

What You’ll Learn

Over the four weeks, Donny will guide you step-by-step and offer options for every body — no flexibility, strength, or coordination required beforehand.

You’ll learn how to:

  • Support your joints instead of compressing into them
  • Engage your core without gripping or tension
  • Adjust movements so Pilates fits your body
  • Move with more awareness and confidence

Pilates isn’t about performing. It’s about understanding.

“Is Mat Harder Than Equipment?”

This is one of the most common concerns we hear.

Many people are surprised that mat work can feel intimidating at first — even longtime clients. Cindy (who shared her story as one of our Inspirations of the Month) once avoided mat because she didn’t feel confident working without the equipment.

What she discovered — and what many others discover — is that mat isn’t harder.

It’s simply a different way to understand your body.

And when you’re in a small group where everyone is learning together, it becomes empowering instead of intimidating.

A Supportive Environment to Learn

This series isn’t about keeping up.
It isn’t about being flexible.
It isn’t about “getting it right.”

  • It’s about showing up.
  • It’s about practicing movements that help you support your body better in everyday life.
  • And it’s about learning in a space where options are always offered and questions are welcome.

The Details

🗓 Starts Friday, March 6th
⏰ 10:00 AM
💜 $99 for the full 4-week series

You can also use any Pilates Mat, Yoga, Strength, or Balance package to pay for the series.

Can’t make every date? No worries — you can make up a session.

If you’ve wondered whether Pilates is right for you, this is the place to find out.

Just come as you are. We’ll take it from there. 💜

Ready to Take Your Pilates Mat Training Further?

 

If you’ve completed a Pilates Mat Teacher Training — or you’re already teaching — you’ve probably felt it:

Some clients need more feedback.
More support.
A clearer way to feel what you’re asking them to do.

And if you’ve ever worked on the Pilates equipment yourself, you know how powerful that difference can be.

The springs don’t just add resistance — they add information.

They guide alignment.
They build strength safely.
They help clients succeed in movements that might feel frustrating or inaccessible on the mat.

That’s where the Tower and Cadillac become incredible teaching tools.

Why Add Cadillac & Tower Training?

For teachers in Eastern Iowa, Western Illinois, and Northern Missouri — especially those who completed mat training but never continued into equipment work — this is an opportunity to expand your skill set and your confidence.

When you understand how to teach with springs, you gain:

  • Clearer ways to cue alignment
  • Built-in feedback for clients
  • Support for bodies that need assistance
  • Challenge for clients who are ready to progress
  • Greater programming options for private and small group sessions

You’ll learn how to adjust exercises for many bodies — from support to challenge — with confidence.

And you’ll learn how to teach traditional Pilates work utilizing the Cadillac, Tower, Pole Systems, and Springboard, both one-on-one and in group settings.

This Is More Than Learning Exercises

The All Levels Pilates Cadillac Teacher Training Program includes:

  • Guided practice teaching
  • Observation hours
  • Personal practice & sessions
  • Ongoing mentorship

You’re not just memorizing exercises.     You’re developing real teaching skill — with support.

Pre-requisite: Anatomy & Pilates Mat Teacher Training

Is This the Right Next Step for You?

If you:

  • Completed mat training but stopped there
  • Feel limited in how you can help certain clients
  • Want to expand into equipment teaching
  • Desire more confidence and clarity in your cueing
  • Are curious whether equipment work would elevate your teaching

This may be exactly the next step you’ve been looking for.

The best way to know?

Have a conversation.

We encourage you to reach out and talk with Carey about your background, your goals, and whether this training is a good fit for you. She can help you determine if now is the right time — and how this program could support your growth as a teacher.

Whether you’re teaching in Iowa, Illinois, or Missouri, this is a chance to deepen your understanding of Pilates and broaden what you can offer your clients.

You’ve already built a strong foundation on the mat.    Now it might be time to add springs.

Cindy’s Story: Strength Through Every Season

Since 2018, Cindy has been practicing Pilates with us — navigating a broken hip, remote classes during COVID, gluteal tendonitis, strength training, and even convincing her husband to join along the way.

Her story is one of resilience, openness, and discovering that movement isn’t about perfection — it’s about durability, adaptability, and continuing to show up.If you’ve ever wondered whether it’s “too late” to start… this is for you.

You have been practicing Pilates and movement with us since 2018 — and even before that! How has your practice changed since you started?

I was off and on with a variety of exercise modalities until I tripped over the dog and broke my hip. My practice was equipment only — the Reformer, the Tower, the Cadillac. I was happy with that, as I gained movement, decreased pain, and felt strong. Even though I was encouraged to try mat and other forms of Pilates, I was afraid of not having the mechanical support.

Then COVID hit and everything changed. The studio wasn’t accessible for me, so it was either give up my practice (and all the gains I had made) or try the dreaded (my fear) mat classes remotely. I couldn’t imagine going back to my pre-Pilates state of health (and weight), so off to remote classes I went!

Remote classes saved me an hour in travel time. The variety of mat classes and my instructors made it fun, and they encouraged me to notice the small wins I was having with certain exercises. I ventured from Mat to Yoga, to Balance, to Barre, and then an advanced Mat class.

I recently tried strength training with a mace (not as scary as it looks), yoga for balance (one session even had the mace!), and a Circuit Strength Training class with my husband. Along the way, I’ve gotten my husband to join me at times in mat and yoga — though he’s a fair-weather Pilates person. Anything during the winter to help his golf game in the summer… but when the temp gets above 50, he’s gone!

What does your movement practice look like currently?

Today it’s modified due to an injury — but that’s what I love about Pilates. I’ve been working with gluteal tendonitis since late summer. My physical therapist incorporated my foam roller into therapy (that foam roller is a lifesaver some days).

Carey gave me modifications for mat side legs, and I’ve been able to modify others while I rebuild slowly and avoid aggravating the tendon. I still do Balance class with modified sit-to-stands, Barre with fewer reps on the left leg, and a modified Return to Life.

From the On Demand site, I can get yoga with my favorite instructor and different prop classes. Whether I want to use a small ball, foam roller, or wobble pad — I just have to remember my login!

My husband and I continue Circuit Strength Training with Colleen, who also modifies for our bodies. We both love that class and saw visible results after just a few weeks. We’re now in our fourth month and the gains continue. This is the one class I can see him sticking with during golf season!

What is your “why” for staying consistent? Has that changed?

I was never athletic, but I started running in my 20s for stress relief — until my knees wouldn’t cooperate. I had been searching for something I could do consistently to keep my body moving.

In 2018 I was referred to Pilates. It offers the variety and range of movement I need to be durable in the world. Though it can be challenging, I cannot imagine giving up my classes at Rivercity Pilates. The combination of therapies and classes got me through a broken hip — and now through gluteal tendonitis.

Has Pilates changed your mindset toward movement and health?

Absolutely. I never considered “movement” to be an issue until I broke my hip and couldn’t take care of myself because I couldn’t perform certain movements.

At my age, many friends are slowing down and accepting that they can’t move anymore because they’re getting “old” — which is hogwash! It may take a modification or two (or ten), but EVERYONE can get the health benefits of movement, no matter their age.

What would you say to your younger self just starting Pilates?

I would say: DO IT NOW.

Had I started practicing Pilates when I gave up running in my 30s, I doubt tripping over the dog would have broken my hip — or that I’d be working with gluteal tendinopathy now. I’m grateful to have been referred to this studio eight years ago.

Learning Pilates also made me open to trying other new things. After retiring, I still carried chronic stress from working in high-pressure environments. A friend was benefiting from somatic-based trauma classes, so I tried them. Pilates made me open to exploring how stress is stored in the body and how releasing it can improve movement and mindset. Pilates set me up to benefit from a different kind of movement release — thank you!

Any advice for someone just getting started?

Whatever is holding you back — hesitation, fear, old patterns — it’s just an old program of you sabotaging you (in my opinion).

Anything at Rivercity can be modified to meet you where you are and help you move toward where you want to be. All the instructors will work with you to set and achieve realistic goals.

The bad news? You have to do the work and keep showing up. The good news? The gains will far outweigh the effort — they have for me.

In my 70th year on the planet, my (older!) husband and I are even considering starting a new venture. I would never consider that if I couldn’t move — and didn’t know that Carey and the instructors at Rivercity are here to help me through any movement challenge I face.

 

January Re-Inspiration – Dawnell

For many years, we featured an Inspiration of the Month—highlighting the real people who showed up, stayed curious, and made Pilates part of their lives. Those stories captured a moment in time, but what makes them even more meaningful now is what came next.

We’re excited to introduce Re-Inspirations: a chance to revisit some of those past Inspirations and hear how their Pilates practice has evolved over the years. Bodies change. Life changes. Our why for movement changes. And Pilates has a unique way of meeting us where we are—again and again.

Our first Re-Inspiration is Dawnell, who began practicing Pilates with us in 2015. Over the past decade, her relationship with movement has shifted alongside work transitions, retirement, and a renewed focus on long-term health. Her reflections are a powerful reminder that Pilates isn’t just something you do—it’s something that grows with you.

Dawnell Doreo, Rivercity Pilates clientYou have been practicing Pilates since 2015! How has your Pilates practice changed since you started?

Since starting Pilates in 2015, my practice has evolved significantly. When I was working from home, Pilates helped me stay mobile and counteract long hours at the computer. After retiring in 2024, I made my health my new full-time job—especially after being diagnosed with osteoporosis. Now, I aim to attend a daily Pilates session, whether in person or through on-demand classes at home. With tight hip flexors from years of desk work, I’ve found the on-demand roll and release sessions particularly effective and refreshing!

What is your why for practicing Pilates? Has that changed since you started Pilates?

 My “why” for practicing Pilates has definitely evolved. When I started, I was working from home and needed a way to counteract all the sitting and standing at my desk.  Pilates helped me stretch and feel more balanced. But now that I’m retired and have been diagnosed with osteoporosis, my “why” has shifted. Today, Pilates is part of how I take care of my body long-term. It’s not just about flexibility or strength anymore—it’s about building resilience, protecting my bones, and staying active and independent for years to come.

Do you think your Pilates practice has changed your mindset toward movement and health?  And if so, how?

 Absolutely—my Pilates practice has completely shifted my mindset around movement and health. It taught me that movement doesn’t have to be intense or exhausting to be effective. Pilates has helped me become more in tune with my body, especially after years of working at a desk. Now, I view daily movement as essential self-care rather than just exercise. Since being diagnosed with osteoporosis, it’s become even more important—I see Pilates as a way to build strength, protect my bones, and support my overall health in a sustainable, empowering way.

What would you say to your younger self who was thinking about starting Pilates or maybe what would you say to yourself as you just started practicing Pilates and you were learning something new?

Trust the process and be patient with your body. When I first started Pilates, I did it to offset hours of sitting at a desk—but I had no idea how much it would improve my overall well-being. It’s okay to feel unsure or awkward at first. You’re learning a new language of movement, and over time, it will become second nature. Stick with it, because this practice will become a powerful tool—not just for flexibility and strength, but for healing, confidence, and lifelong health.

If you’d like to see where Dawnell’s Pilates journey began, you can read her original Inspiration of the Month feature from 2015 here—and see how her practice has grown alongside Rivercity Pilates over the years.

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! 💜