Unlock Better Mobility This April with Our Monthly Challenge!

Mobility is freedom. It’s what lets us do the things we love—whether that’s walking with ease, chasing after grandkids, dancing in the kitchen, or simply getting down to the floor and back up again with confidence.

That’s why this April, we’re putting the spotlight on mobility—and inviting you to join our April Mobility Challenge!

What’s the Challenge?

This month’s challenge is all about consistency, not intensity. Each day, you’ll spend just a few minutes focusing on three key areas that are essential for lifelong mobility:

  • Your feet
  • Your hips
  • Your hamstrings

We’ve included three simple yet powerful movements—ones we recommend all the time to clients at Rivercity Pilates. Practiced daily, these movements will help you create three new healthy habits that support your body for years to come.

And here’s the bonus: These three movements also support better balance.

Whether you do them with your morning coffee, at your desk, or while winding down at night, they’re easy to fit into your day.

The Daily Mobility Trio

  1. Feet: Roll It Out
    Use a small ball or roller to gently massage the bottom of each foot. You can do this standing or sitting—whatever works best for you.
    No ball? No problem. Try slow, mindful foot circles instead.

  2. Hips: Figure 4 Stretch
    Open up your hips with this stretch, holding for 30 seconds to a minute on each side.
    You can do it seated in a chair (super accessible!), lying on your back, or however feels best in your body.

  3. Hamstrings: Stretch It Out
    You can stretch your hamstrings from a standing, seated, or lying-down position. A yoga strap or band can make this even more comfortable and effective.

You can stick with the same stretch each day or mix it up. The goal is to explore what works for you and make it a consistent part of your routine.

Stay Motivated, Win Prizes!

We’ve created a brand-new challenge tracker that makes it easy to stay consistent.
You can check off each movement as you go—whether you do all three at once or spread them out through the day.

✨ Turn in your completed tracker at the end of the month and you’ll be entered to win a FREE small group session at the studio!

Let April Be the Month You Move More Freely

You don’t need a ton of time—or a fancy routine—to feel better in your body.    Just a few minutes a day can create a big shift in how you move, feel, and live.

Ready to commit to better mobility?
Download your tracker, watch the demo video (below), and start your April Challenge today!

Are you over age 60?

We have a special class designed for YOU!

We are all aging.   However, how you think about aging, and how you move as you get older is yours to decide. 

You know that I recommend a regular movement practice as a way to keep your body feeling as strong and mobile as you can. If you know you need to move more in your life but feel like you might need some guidance and motivation to help you do it…I have some exciting news for you!    

We have a small group training session on Thursday mornings at 10 am especially for you. 

You’ll receive individual attention from our instructor while doing a variety of exercises (some traditional Pilates, some designed to help you build strength, some designed specifically to help improve your balance and most designed to improve your bone strength).    Everything is more fun with a small group of people with similar goals — right?

You can expect to have stronger bones, increase flexibility, improve posture, improve your balance and overall strength if you attend these sessions consistently.  The training session will include exercises done standing, it will include exercises done lying down, exercises done seated and your instructor will always help you adapt exercises to your body.

  • You’ll be a good fit for this small group training session if:
  • You are over 60 and looking for exercise to help you stay strong and flexible
  • You want to work on improving your balance
  • You need to move more in your life (ie – you spend more time sitting than you’d like to admit)
  • You like to have fun while you exercise (who doesn’t right?!!)
  • You enjoy and appreciate feedback from an instructor on how to do movements safely and most effectively in your body
  • You enjoy working with highly trained instructors, but can’t afford $85 a session for private sessions
  • You want to do everything you can to keep your bones healthy and strong
  • You are looking for something to motivate you to exercise regularly
  • You like working out with others but don’t want to be lost in a big group.
  • You love the idea of a workout customized to you!

Meet Your Instructor

Mary is a retired physical therapist previously working with people with orthopedic problems. She began practicing Pilates around 2006 and went on to complete the Stott Pilates training program in 2009.

Mary is a firm believer in the need to “keep moving and finds Pilates and its principles very helpful for maintaining flexibility and strength. She feels it is an essential form of exercise to manage aches and pains while maintaining functional mobility.

Mary teaches a customized session designed to strengthen your entire body help create balance and mobility.   

Register for class!

Are you nodding your head yes?    Do you want to take control of your body and how it ages?

Register for Small Group Balance Session!

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!

Ever wonder how long you can practice Pilates?

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

We have clients of all ages that come in to the studio and have many clients who are in their 70’s and 80’s who are regularly practicing Pilates with us.  How cool is that? As you might imagine these clients “don’t look their age” and if you see them at the studio your reaction might likely be something like,” Wow, I want to move like that when I’m their age!”  

In fact, one of the most common conversations I have with people these days, seems to be one where clients (many of them my age..)  are asking me questions like:

  • What do I need to do to age well
  • What things should I be doing now?
  • What is the key to staying active and moving well as I age?
  • What did those clients do to maintain their health?
  • Do people keep doing Pilates as they age?
  • How old are your oldest clients?

In case you were wondering any of these things I thought I would share my answers here!

People who stay active and healthy as they age create a habit of movement in their life that is non negotiable.  We of course love it when you want to practice Pilates and Yoga with us but honestly more important than what you do is you finding something that you can consistently do that keeps you moving, maintains and builds strength and keeps you mobile.  Start doing this now and don’t stop! Keep movement a part of your life even if you have to adapt it for something going on in your body!

Currently my oldest client in studio is 87 years old and practices Pilates twice a week. She has consistently practiced twice a week since she started Pilates with us in 2014.   She is a model of consistency and showing up for herself and it shows in how she moves through the world! She is somewhat famous around the studio and even has her own sign hanging near her favorite Pilates Tower!

When you are feeling a little unmotivated to get moving this week….remind yourself that your movement time matters!

Remind yourself to be like Pam and commit to consistently moving in healthy ways! Your body will thank you!!

A Yoga class designed for age 50+?

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Kimberly Blackwell, physical therapist and yoga instructor at Rivercity Pilates
Kimberly, PT and Yoga Instructor

Yoga is one of those movement practices that I think a lot of people have heard of, a lot of people have thought about because they realize it could really help them with feeling better in their body, but people hesitate to try because they feel intimidated by joining a group class.

Kim’s Wednesday small group Yoga session is designed for those 50 and up who are interested in practicing Yoga as a way to improve their flexibility and strength.

P.S.  You can still take this session if you are under 50 but I want everyone to know that you are not going to be coming in and taking sessions designed for 20 year old bodies!!  

Kim’s small group Yoga sessions are individualized to those coming in and you can be confident that you’ll feel comfortable in this session even if you are challenged by things like balance, getting down to the floor and back up, kneeling, any sort of plank or push up position or flexibility. You’ll love how Kim helps you create a Yoga practice in your life that you love!!

Try a small group yoga session for free all month long by simply emailing us.

I’d like to try a yoga session for free!

Can you get up from the floor with no hands?

Carey Sadler, Owner, Rivercity Pilates North Liberty.

When was the last time you did something that you previously could not do in your movement practice?

I think as kids we often challenge ourselves to try new things or push ourselves to do something physically that we tried and couldn’t do, but it seems so many adults have forgotten about how much fun this process can be and how fabulous it feels when you accomplish your goals.

If you’ve been in the studio you may have seen the slant board that we use for a variety of exercises and movements.  One of my favorite things to practice and teach on it is a movement where you practice squatting and sitting on the board, you roll down to the board and then you roll yourself back up and bring yourself to standing.  This exercise helps us build and maintain the strength and mobility that our bodies need to get to the floor and back up with ease. 

For 2 months Becky practiced this movement with a little assistance from me and by modifying the movement to her working level as she practiced. She also practiced other movements in her sessions that would help her build to being able to do this movement fully.   Just last week I watched her as she practiced this movement without assistance for the first time…and it was so exciting!!

There is something so satisfying about knowing that your consistent practice and dedication to your movement practice is helping you improve your strength and mobility and is helping you do things better in life!! As adults I honestly think people forget that they can do these things! I think they forget how rewarding it is do work toward a goal and accomplish it!

This week I want you to think about a physical goal for your movement practice. What do you want to be able to do that you are not able to do right now. Here’s just a few ideas of things: 

  • I want to be able to get to the floor and back up with ease,
  • I want to be able to hike for an hour and not be exhausted,
  • I want to be able to do 3 pushups,
  • I want to be able to stand on one foot for 30 seconds.

Just for fun, pick a goal and let me know what it is.  If you email me I’ll send you some quick suggestions on ways you could work toward your goals and I’ll check in with you at the first of the year to see how you are doing on your goal!

In her words…..

Practicing getting up and down on the slant board at Rivercity Pilates.

I read a story somewhere that basically said your ability to get to the floor and back up without support was a sign of your life expectancy, and I shared it with Carey during a session. As you can imagine, she had me try it right away, and while I could get down to the floor mostly in control if I used my hands, getting back up was a little more complicated. I could do it, but it wasn’t smooth or easy and I definitely needed to use my hands. It’s still not easy, but I’m making progress, and this week I was able to do it without using my hands – YAY!

I’m not particularly comfortable sharing the video of me on the slant board with the world, but it shows things that I want others to know about Pilates..

  • Practicing Pilates consistently is magical. Ok..maybe not really magical but it seems that way when you notice the results in your body! It’s about practicing the Pilates method to build strength, correct imbalances (sometimes I think this is code for relieving pain) and learning what works to feel better & move better!  

  • Sharing things with your Pilates instructor is good! The first question Carey asks me in every session I take is “how’s your body feeling today?”. When you share how you are feeling and what you want to work on in your body your teacher will be able to adjust what you are doing that day(and future days)  so that you get the most benefit in your body and life.  

    I knew I wanted to be able to get on and off the floor without using my hands, but it was Carey who made sure that every Pilates session I took contained exercises to help me build the strength I would need.
  • Listen to your body when it whispers, (and share it with your Pilates instructor), and practice Pilates consistently.  You’ll get to celebrate moments like this!