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!

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.

Do you hate gyms?

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Just 3 years ago, my answer to every one of these questions was yes.   Well, I was pretty sure I could get back 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 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.    My mom had just lost a painful battle with pancreatic cancer, and my dad had moved in.

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, and was amazed at her knowledge, her patience and her concern for how I felt as she led me through Pilates exercises.  I bit the bullet and signed up for private sessions (the most expensive option), because I didn’t want to feel stupid if I couldn’t do an exercise in class.  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 gym.

Two years later, I’m still going to Pilates 3-5 times a week.    While my legs didn’t move much two years ago at this time, now I can touch my toe to my forehead.   It’s not a very useful movement, but it sure feels good to be that flexible.     My boyfriend has also started taking Pilates, and he has gone from daily back pain, to hardly ever feeling back pain.     I take both private sessions and classes. I’ve talked with Carey about my experience, and she is starting a new class for people that might relate to my feelings. She just calls it Beginner Pilates 4 week series.   It could also be called, Pilates for the over 50 crowd or Pilates for people who can’t seem to get to the gym.   It could also be called Pilates will Change Your Life.

The class will be 1 session per week for 4 weeks.   You’ll get to learn some history of Pilates, and try the exercises at your working level.  (You’ll understand this more later — but the important thing to know now, is that Pilates isn’t about everyone doing the same thing.   It’s not about feeling the burn. Your neck shouldn’t hurt.    You don’t have to curl up and do hundreds of sit ups.   Pilates is a whole body exercise where you make progress gradually). Lots of individual attention.   Do you have to wear spandex?   No.   Wear comfortable fitting clothes that allow your body to move.   (I remember wearing huge tee-shirts to my first classes in an effort to hide the curves and extra love handles, just so I would feel better about going to class.)   

Take a deep breath, click here, and schedule your Complimentary Orientation Session at Rivercity Pilates with Carey.  Right now as we wait to see what happens with COVID 19 — all sessions are being done virtually!  If you’d rather call to register before you get nervous about it — call us at 319-665-2499!

Weight Management & Pilates

Have you ever heard anyone say, “I do Pilates to lose weight and keep it off”?  Probably not, and here’s why:
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The Pilates method of exercise encompasses so much more than physical exercise and physical benefits!  Even if you started practicing Pilates to drop some pounds, usually the transformation that happens by practicing Pilates is so much bigger than weight loss that you forget to even mention it when you’re chatting with your friends about the benefits of your Pilates practice!

Those who have started on their Pilates journey often find :

  • Their body feels better when they practice on a regular basis( and reminds them when they don’t)
  • Their clothes fit better and they are buying smaller sizes(whether or not the number on the scale has moved or not)
  • They are calmer and feel less stressed out all the time
  • They enjoy working out and learning about how their body moves
  • They are learning to appreciate their body and what it can do without worrying about a number on a scale   ***This is huge and will affect your overall life happiness by leaps and bounds
  • They are happier
  • They LOVE Pilates but often can’t put into words exactly why!( Which is quite frustrating to their friends and family who want to learn about this Pilates magic that has transformed their life!)

The Pilates method of exercise ties together controlled, precise, balanced movement that not only exercises your body but also challenges your mind and spirit to become the best you ever!

It’s a well known fact that many people lose weight and inches by regularly practicing Pilates, but honestly it’s usually not the reason someone continues to practice.  If you are tired of looking for that quick fix to lose weight but know you would benefit from adding a regular exercise program to your life- then give Pilates a try!

Sign up for a complimentary private session ar Rivercity Pilates today and learn more about what Pilates can do for you!

Could you feel results after only 1 Pilates session?

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One of the most common questions I hear on a client’s second visit, goes something like this:

“I felt really great after our session. I felt taller and my posture was better. My ______________(fill in the blank with an achy body part like low back, shoulder, neck, foot, etc.) seems to be feeling better . . . could that really have been just from that one session?”
My simple answer: YES!

Here’s why:

The exercises you did in your first session were taught in a way unique to your body.  Your teacher took time to learn what was going on in your body at the beginning of your session by going through your health intake form and asking you questions about your movement time in your life.  After learning about you, your teacher taught a session that was designed to help your body stretch the muscles that were tight and strengthen the muscles that were weak or underdeveloped.  Doing these exercises tailored to your body resulted in your body practicing great alignment and had your body working in a really balanced way.  When you do this…your body appreciates it and you’ll know it because you actually feel better…even after just one session!! 

Wondering if that feeling better in your body after your first session will continue? It absolutely will!  Every time you practice Pilates you will be repeating this process of strengthening your underdeveloped muscles, stretching your tight muscles and bring your body closer and closer to your ideal, balanced alignment and posture! 

Like anything though…the more you practice Pilates the more you may take for granted how much it is helping you and not be so aware of it after each session.  Many of our clients comment to us that they forget how much their Pilates practice helps them feel better in their body until something happens in their life that they end up taking a few weeks off.  Clients comment that they can just feel a difference in their body, even after just a week or two.  Luckily, as soon as they get back to their movement time the “feel better” results come right back!

Ready to try an exercise method that gives you results every time you practice it?  Click here to read more about our complimentary first session or click here to set up a time for your first session!  

What to Expect in Your First Private Session

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Many people have never worked one on one with a movement or exercise  instructor and have some misconceived ideas about what a one on one Pilates session will be like.  Let me put to rest some of your fears!  If you’ve been watching the Biggest Loser we may have some work to do:) Or maybe you’ve heard horror stories of people doing personal training and being so sore they can’t even walk the next day or lift their arm to brush their teeth?  That is something you will not experience after a session at Rivercity Pilates!

Today I’m going to walk you through your first Pilates private session at Rivercity Pilates. (P.S.- this session is free so definitely take advantage of it!)

  1. When you arrive at the studio we’ll give you a tour of our space.  We’ll show you where you can put your coat, shoes, and gear, point out the restrooms, show you our massage room and our two spacious studio rooms that we use for private sessions and small group classes.
  2. If you haven’t already filled out our new client paperwork we’ll have you fill out our health intake and other preliminary forms.  The health intake form in particular is very important to us.  Your instructor will start your session by sitting with you and going over your health history and discussing how it effects your exercise program.  As instructors we want to help you create a Pilates practice that meets your goals and is safe for your body!
  3. After we’ve learned a little bit more about you, your instructor will start by sharing a little more in depth about the history of Pilates and what and how we teach the Pilates Method at Rivercity Pilates.  We find that learning Pilates is a process and teaching the “why” behind the method is important when helping others create a Pilates practice in their life.
  4. Whether you have been practicing Pilates for years or a brand new beginner we will start the movement portion of your session by teaching the Pilates fundamentals in your body.  The Pilates fundamentals are the building blocks of every exercise and movement we do in Pilates and it’s important to us that you understand them as they are used over and over again in your Pilates practice.  These fundamentals include the concepts of breathe, engaging your deep abdominal muscles, how to stabilize your hips and shoulders and more.  We’ll tailor the exercises we use to teach these ideas to your body and move at a level appropriate for you.
  5. After we teach you the fundamentals and have had some time to work with you and see how your body moves we’ll introduce you to some Pilates exercises that are appropriate for your body.  We often like to let you experience exercises that are considered Mat work (just using your own body for resistence) as well as letting you experience exercises on some of the traditional Pilates equipment such as the Univeral Reformer, the Cadillac or the Pilates Wunda Chair.
  6. We’ll wrap up your session with some time to talk about what we did and give you an opportunity to ask questions.  Your instructor can help to explain the different ways you can learn and practice Pilates and give suggestions as to what might be best for your body.

Our goal during your first session is to start the teaching process and help you decide whether you want to pursue a Pilates practice.  Your session will be a combination of discussion and movement.  Will you be sore the next day?  You might be.  Often when you are learning a new movement and engaging new muscles you’ll feel it the next day- but in a good way!  You’ll know you did something different but no need to worry about being so sore that you can’t function!!

Ready to try a complimentary session?  Click here to find a time that works best in your schedule!  We look forward to meeting you!