Feeling like a couch potato?

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Has it been awhile since you’ve worked out? Are you feeling uncomfortable in your body and ready to make some steps toward getting your health back? Does the thought of joining a gym or a group fitness class scare you? Our 4 week Couch Potato Pilates Series for Beginners is designed for you!!

This 4 week series of classes will introduce you to the Pilates Method of exercise in a very un-intimidating small group atmosphere. Each class will only have 5 clients maximum per series and everyone will be starting fresh like you! Movements and exercises will be introduced with detailed explanations of what to do and why we do it and there will be lots of variations for every body type. There will be plenty of time for questions throughout the sessions.

Clients will be introduced to basic Pilates movements and we will be using the Pilates Tower system to introduce movement ideas and concepts. The Pilates Tower equipment is designed to help Pilates instructors give clients a “support system” to move at their appropriate level so they can move safely and efficiently and continue to progress in their Pilates practice.

There will be a weekly handout reviewing concepts we’ve learned and giving you some optional exercises you can work on at home.

We suggest scheduling a complimentary private session with your instructor before starting the series so you can get introduced to the studio and learn more about the 4 week series!

Click here to sign up for the 4 week session Thursdays at 10 am January 10th -January 31st.  

Have you thought about becoming a Pilates Teacher?

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Our Pilates Mat Teacher Training Program starts soon

If you’ve considered teaching Pilates or maybe just want to take the program to learn and progress in your own body there is still time to register!!  Contact Carey to learn more about the program details at 319.665.2499 or rcpilates1@gmail.com!  

November 2018 Inspiration of the Month Debra Aegerter

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November 2018

Inspiration of the Month

Debra Aegerter

When did you start Pilates and what inspired you to start?

I was looking for a way to increase my strength so that I could continue practicing and teaching yoga. I was struggling with some of the more challenging yoga poses I had been able to do when I was younger but as I got closer to 60 I just didn’t have the strength. 

How often do you practice Pilates and what type of sessions or classes have you been doing?  

I try to take as many classes as I can. Sometimes that’s four times a week and sometimes it’s only two. Four times is always my goal because I feel the most benefit for me personally. I definitely feel as though I’m building at four and maintaining at two. I always book the reformer classes.

What benefits or improvements have you noticed in your body and life from doing Pilates? 

The first thing I noticed was that I felt stronger. It’s a mental and physical thing. I was getting stronger and the yoga poses that were challenging came more easily. In my daily life things became easier too and I didn’t have to worry about injury. I felt stronger and I was stronger.

Do you have a favorite exercise or piece of equipment (or both)?  

I love the reformer! Maybe it’s because I spend a lot of time on a mat in yoga but it is the class I always want to take. I also love working with props.  I feel like it really teaches you a lot and helps you identify your weak spots.

What would you say to someone who is thinking about doing Pilates?
I would encourage anyone who is considering Pilates to do it! Also, don’t be afraid of the reformer. It took me forever to learn to how to flow with the equipment but I never felt out of place in class with more experienced students. The studio is welcoming and helpful. You won’t regret starting something that makes you feel fabulous.

November Beginner Pilates Mat 4 Week Series

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November 7 -28, Wednesdays at 5pm with Jane McKenrick

This 4 week Pilates Mat class series is designed for those who are brand new to Pilates and want to learn what it is all about and how they can use the Pilates method of exercise to feel better and move better in their body. This class will move slowly and participants will get detailed explanations of how to do each movement in a way that is safe for their body and in a way that makes it most effective for them!  Expect to learn how to breathe better, how to engage your core muscles, and how to start thinking about movement and exercise in a whole new light!

Sign up here.

Two things your body absolutely needs in the morning!

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Every morning after I get up I grab a glass, fill it with water and make my self drink it. I say “make” because on many days I’d much rather have my coffee first thing…but I know that water is what my body really needs and making this simple little change in my habits (water first instead of coffee) really helps my body feel better.  Some days I forget about my coffee without even realizing it ( hard to believe I know!) Just like our bodies need to replenish with water first thing in the morning, I believe our bodies also need to replenish and start the day with movement.  Movement is basically a way to hydrate your muscles, fascia and body tissues after a night of sleep and not moving a whole lot. Here’s just a few things morning movement can do for your body:

  1. Morning movement will aid in better circulation! Morning movement helps raise your body’s temperature by getting the blood flowing from the core of the body out to the extremities. Increasing blood flow helps circulation and delivery of oxygen and nutrients to the rest of your muscles and organs.Better circulation keeps your tissues healthier and you will just plain feel better and more energized! 
  2. Morning movement will stretch out tight muscles and increase flexibility and mobility.  When we sleep we often hold our body in positions for long periods of time that keep our muscles tight and shortened.  By starting the day with movements designed to lengthen and stretch the muscles you will have a head start on your day!  You will not start your day sitting at work with already tight muscles.  You’ll probably find that this helps you feel amazingly better in your body. Increased mobility and flexibility will help your your body be more balanced and you will breaks out of the cycles of always having tight and shortened muscles that don’t work as well as they could and could cause pain and aches in your body.
  3. Morning movement will prevent aches,pains and even injuries.  Morning movement will help your body be prepared for the day ahead and that means it is better equipped to move better and safer.  You’ll be more likely to use good alignment and body awareness throughout your day which will keep away those pesky aches and pains that happen related to poor posture and poor habits.  You physical body will be more balanced and reactive to deal with those silly injuries that happen when we trip over something on the floor or bend over to far to pick something up with tight back muscles.
  4. Morning movement will give you mental clarity and stress relief.   Increased blood flow throughout the body from movement time means your brain also has increased blood flow. This blood flow to the brain increases concentration and focus for the rest of the day. It also accelerates endorphins to the brain helping relieve stress and anxiety. Morning movement time is like an all natural focus pill for your day! 

There’s lots of great ways to add morning movement into your life.  Need some ideas for some movements you can do at home to start your day?  Check out our Rivercity Pilates Youtube Channel.  I especially love anything with a foam roller in the morning as I feel like the massaging effects of the foam roller work to really wake up our tissues for the day. We also offer early morning classes that are designed to get your body ready for your day.  Check out our class schedule here.  And of course..don’t forget to drink some water before and during your movement time!!

 

4 Week Beginner Pilates Mat Series

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Beginner Pilates Mat Series

4 weeks – Wednesdays at 5pm

October 3, 10, 17, 24

Everybody has to start somewhere and if you are looking to start practicing Pilates or maybe come back to your practice, this is a great place to start. The Pilates Mat for Beginners class will focus on learning the fundamental Pilates skills as it introduces participants to a beginner  mat sequence perfect for building strength and mobility in your body no matter where you are starting. By committing to 4 weeks you’ll have a chance to not just try it out but to really experience how a weekly Pilates class can change how your body feels.  This is a great class for those brand new to Pilates, those coming back to their Pilates practice and those who are wanting to just fine tune their Pilates practice.
4 week package runs from October 3-24th,   Wednesdays at 5 pm
Need to miss a class due to other commitments? No worries, you can make up the class in the next 4 week session!
Cost $49.00