How my bike rides are improving my Pilates practice!

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IMG_0718It’s summer and I’m finding my weekly long bike ride is really improving not only my overall health but also my movement patterns and the balance in my body!  The last few weeks I’ve noticed a few things going on in my body.  The first was that my left quad muscles were very very sore after my long bike ride(and not my right) and second was that my right side waist has been overly tight(maybe a combination of a tight psoas and  QL for those of you who love anatomy).

On my ride this week I realized when I got to one of my first hills that I was hiking up my right hip to try to get more power to get up the hill.  So I focused on anchoring my right sitting bone(ischial tuberosity) to my seat and immediately noticed a huge difference.  First of all my right quads and leg muscles had to work more and my right side felt lengthened.  It definitely took some concentration throughout my ride to keep my right sitting bone on the saddle- I obviously had created a habit of trying to pedal with my hip! It was amazing though how much more balanced I was and how much better my body felt during and after my ride.

Having discovered this pattern I have been paying close attention to my hip alignment in my Pilates practice and have felt some exciting changes just from shifting my focus and being aware of it! I definitely can feel that I am working more evenly and I haven’t had the soreness that was more predominant on one side versus the other.

Are you a cyclist or runner looking to cross train?  A regular Pilates practice can not only create more strength, flexibility and balance in your body, it will teach you how optimize your movement patterns so you can train most efficiently!!

 

Barre? I am the opposite of a ballerina!

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IMG_6580Have you heard of “Barre” Workouts?   There’s all kinds of workouts with “barre” in the name of the class at every gym and in the exercise DVD section of Amazon — but the only connection that I knew about was the barre is used in ballet lessons.     So what’s the class about and can a non-ballerina be successful?   I did some research.

It may look like ballet, but it’s not.  Barre fitness classes are ballet inspired, incorporating a mix of ballet barre and pilates work with plies and kicks in the workout.    Barre classes are choreographed to motivating music, and in each targeted workout, you’ll use the bar and exercise eequipment such as small hand weights and mini balls to slim and stretch your entire body.   You don’t need dance experience to be comfortable in a Barre class.

What’s the difference between barre and a typical strength training class? Rather than larger, compound movements (think squats and shoulder presses), you’ll perform tiny, one-inch increments called isometric movements. That’s why you’ll often hear, “Down an inch, up an inch,” repeated by barre teachers.  The barre is used as a prop to balance while doing exercises that focus on isometric strength training (holding your body still while you contract a specific set of muscles) combined with high reps of small range-of-motion movements.

For someone who’s used to other cross training classes, it may seem like you’re not working hard enough. But that’s absolutely not the case, experts say. In fact, you’re getting a killer workout because the one-inch increments are enough to fire up the muscle and make it more elastic, but not too big to tear the muscle.

IMG_6609Some articles say that the major benefits of barre are improved posture, muscle definition, weight loss, increased flexibility and reduced stress. Women at just about any age and fitness level sign up for classes.  Barre classes are perfectly fine for pregnant women because they’re not high impact. They may even help with imbalance (a common issue during pregnancy due to that growing belly) and stability.   Weight loss results are highly individualized depending on how many barre workouts you do and how consistently you do them.

Do you have to look like a ballerina (tiny, lean and flexible) to take a Barre class?  The simple answer is no.  Barre is mindful movement. Participants can start at whatever fitness level they are at.  The instructor will lead you through the movements, and suggest adjustments based on each student’s working level.  You will sweat.  Your muscles will shake because of the repeated, small movements.

What should you wear to barre class?   Leggings, a sports bra, and a tank will do the trick.   You may want to wear some grippy socks to prevent slipping.

IMG_6583Why should you add a barre class to your workouts each week?   It’s easy on the joints, low impact, motivating and almost every article I read said that Barre targets “problem areas” for women.   Who doesn’t want to target those “problem areas”?    Articles also said that results could be seen and felt in as little as a month for people that add 2-3 barre classes a week to their workout routine!!

Still apprehensive?    Rivercity Pilates is offering “Barre Basics Getting Started Package” that includes a Barre Basic Workshop and a package  of 5 Barre classes at the studio. The Barre Basics workshop will teach you everything you need to know about this dance and Pilates inspired workout! The workshop will go over all the basic movement patterns and techniques used in Barre classes, give modifications for different bodies and give you a chance to practice basic Barre sequences!  You can save 20% if you sign up by August 22nd and you’ll be off to a great start with your new Barre practice!!

Click the image below to sign up for the Barre Basics Getting Started Package!Barre Basics Package (1)

 

 

 

Meet the Instructor Monday — Shannon

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Shannon Ottoson teaches Pilates mat and equipment classes at Rivercity Pilates.

Twitter:    I recently joined Twitter and am working on learning to use it.   My handle is @sotto586.   Tweet me and I will figure out how to reply!

Where are you from?   I grew up in Des Moines with my 4 siblings and I moved to North Liberty in ’99, to work in Cedar Rapids as a mental health nurse.

Favorite food to prepare? I’m not a cook at all! My favorite thing to make myself is my daily Isagenix shake, really!!

Favorite sport or sports team?  I love baseball, I grew up with it, I understand the game, and it is played during the warm months! My favorite team is my son’s team. :)

Why did you choose to practice Pilates?  I started mat pilates in 2001, after my son was born. I had read an article about it and it sounded different. I was hooked after my first class!  The work is so subtle, so deep, and so evolving. It never gets old or easy, and it requires a presence of mind that I really enjoy.

Why did you become an instructor?  I fell in-love with how I felt physically and mentally after I started a regular Pilates practice, and I couldn’t stop talking about it! I felt it was something that has to be experienced, and I truly wanted everyone to feel as supple and as “inside” their bodies as I felt.

Is there something about you that would surprise the students that have attended your classes?  I doubt it, I’m pretty much an open book! I’m really struggling with this one, I’m pretty boring!

What is your favorite song/ group/ genre of music? I grew up on John Denver and love him! For listening I am loving Dave Matthews, and for working out I have been listening to current pop music and it’s like a guilty pleasure!

Pilates gets personal!!!!

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I’m guessing you’ve never been at the gym doing bicep curls and had your trainer ask you,” How did that exercise feel in your body?”  As a Pilates instructor this is a question I often ask my clients as we work together.  You see,  learning the method of Pilates in your body isn’t just doing the exercises that your told to do, but it’s a process learning about your own body and how to move it as efficiently as possible on any given day.

The learning process that happens is really a 2 way street between instructors and clients.   When I ask a client how something felt I am doinIMG_7081g a couple of things.  First I am asking them to be aware enough of what they are doing to be able to describe how something felt in their body.  Second I want to get a sense of what a movement felt like to them because that’s the best way for me to help them learn that movement and other movements I’ll be introducing to them.

There is no right or wrong way to answer the question as I’m really just wanting to connect with a client so I can help them learn how to move better. There’s so much more to a mind body movement practice like Pilates  than just repeating an exercise and as an instructor I love to connect with clients and help them develop their practice in their bodies and life.

Interested in exploring a mind body practice like Pilates?  At Rivercity Pilates we offer a variety of classes and instructors and would love to help you develop your movement practice.  Try us out today by scheduling a complimentary private session with one of our Pilates or Yoga instructors.   If you prefer to attend a small group class to try Pilates your first class is complimentary.   For more information on what to expect in your first session, click here!

 

 

My First Yoga Class @ RCP (Part 2)

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This blog is the 2nd part of my yoga blog, which describes my first yoga experience at Rivercity Pilates.    If you haven’t read it, here’s a link.

With about 30 minutes left in class, I started watching the clock and my focus wandered. Why? Because I was sweating so much I was afraid there would be a puddle around me soon! Now that would be embarrassing.  I was wondering if I was working hard, or too hard.    I wasn’t breathing hard.   I couldn’t feel my heart beating too fast, yet I was sweating like I was sitting in a sauna!   Then I looked at the bright side. If sweat is detoxing I am getting rid of everything! I will feel great tomorrow! Wait, Will I feel great? Or am I working muscles that are going to hurt tomorrow?

There was a series where we went from plank, to downward dog, and then you lift your leg behind you and bring it forward to a lunge position. Every time my leg went up there was a thud when it hit the barre. I am guessing that everyone in the room wondered who was kicking the wall. When your foot comes back down, it’s supposed to be underneath your shoulders in a lunge. When my foot came back down, it was in the middle of the mat. Shara said if you need to move your foot with your hand, go ahead. That’s what I did. As a newbie, I clearly haven’t mastered these yoga-mat sized steps and deep lunges or even where to position my mat when class starts! !

The next series added a pose that I couldn’t seem to do. Shara gave an option of putting your knee on the mat, and sure enough, I could do that! And when I took a quick glance around, I wasn’t the only one with my knee down! I was keeping up! What a terrific feeling.   As a newbie, I wasn’t the only person doing the modification.

The clock kept moving and finally Shara said, one more time before we cool down. Ok. Whoosh.   Reflief.  I thought I could make it through one more series. I totally loved the cool down time. Who doesn’t love laying on their back and breathing during a fitness class! Again, I didn’t really hear the music. I was incredibly focused on Sharas voice, leading us through the rest of the class. (and for someone who is a constant multi-tasker that is a huge achievement). It also gave my body some time to come back to normal. After class, I pretty much bolted. I wasn’t sure how I looked after all that sweating, and I was very scared that I wouldn’t be able to walk the next day from all that quad work. I was scheduled for sunrise Pilates equipment class the next day, and I was hoping I wouldn’t have to call in and say that yoga broke me!

I will tell you honestly that the night after my first yoga class, I got the best night of sleep i have gotten for years. I slept soundly and woke up refreshed! I was awake 5 minutes before my alarm went off and my legs felt fine. I had wondered during class if my back would hurt, because it seemed that I was moving a bit differently than I do in Pilates, but my back was fine. I wondered if soreness would come later in the day, but it didn’t. I took 2 Pilates classes and 1 yoga class in 25 hours, and I felt great along with a huge sense of accomplishment!

Now the big question. Will I take another yoga class? I honestly think that I will. I want to take another class from Shara now that I know what to expect. I also want to take classes from the other instructors and experience them.  I am hoping I’m past my — “I have to put my mat by the door so i can run if I need to” feelings!    Have you read Carey’s blog, “My Pilates practice taught me to love yoga“?   I don’t know if that’s true for me yet, but my first yoga class did convince me that maybe I should add one yoga class a week to my workout schedule!   If you see me in class, please know that I’m still feeling awkward and trying to get comfortable with yoga.   I won’t be watching to see if you are awkward, because I will be way to focused on my “intention” and trying to do every exercise.   Hope to see you in class!

Becky Monroe
Rivercity Pilates Student
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Meet the Instructor: Courtney

IMG_6272Hi!   It’s Meet the Instructor Monday, and we’d like you to meet Courtney Fleming.   Courtney began teaching Yoga at RCP earlier this summer.

When I participate in Courtney’s classes, I leave Courtney’s class with a better sense of my body.  Her gentle cuing allows me to explore each pose and fine tune what my body needs that day.  We hope you have a chance to attend one of her classes soon!  Read on to see Courtney’s answers to our questions!

 

Where are you from?   How did you end up in North Liberty?
I am originally from Southeast Iowa, but I moved to North Liberty during high school with my family. I decided to attend the University of Iowa, which is why I am still in the area.

What is your favorite restaurant?  My favorite restaurant is P.F. Changs. (It’s a bummer that there isn’t one in Iowa City!)

Why did you choose to practice Yoga?  How long have you been a yogi?  I can’t remember when I began practicing yoga, but I actively started practicing in 2011. I decided to use yoga to cross train with my dancing. It has really helped with preventing any injuries I may obtain.

1 thing on your bucket list that you could share with us….Before I die, I would really like to go to Spain.

Why did you become an instructor?   I became an instructor to share my knowledge and love for yoga. I also want people to feel better about themselves and their bodies.

Has yoga changed you/your lifestyle?   On an emotional note, yoga has changed my perception of how I treat myself, others, and the environment. Yoga has helped me become more mindful and aware of the things going on around me. On a physical note, yoga has helped me increase strength in all parts of my body, as well as helping with preventing injuries.

Music?   What is your favorite song / group /genre of music?  I don’t have a favorite IMG_6164song, because it changes constantly. If I had to choose, I would say my favorite singer/songwriter would be Ed Sheeran.

Tell us something that would surprise the students who have been in your classes… Something that may surprise my students is that my yoga classes tend to be a yoga class and anatomy class in one. I think it is important for my students to understand their body and how it works. This will allow my students to get as much as they can out of a class. Also, it gives them the tools to stay safe and comfortable in my classes and any other classes they may take.