client on a Pilates reformer at RIvercity Pilates.

Can 1 session a week make a difference?

Do you have 1 hour a week you could dedicate to yourself?

We live in a society that has conditioned us to think that if we can’t be at the gym 5 days a week, commit to 3 Pilates sessions a week or practice Yoga daily then it’s probably just not worth it.. This is the biggest lie you could tell yourself!  

Pilates sessions at RIvercity Pilates

In fact as a movement teacher for 25 years I can tell you that I would much rather see someone start adding in 1 movement session a week versus 3 or 4 because the people that add in a once a week session usually create a habit of movement in their life that they actually stick with.  

Probably the biggest “secret” to success when it comes to movement and exercise to create results(like improved strength, less pain, more ease in your movements..)  is consistency!!

If you are waiting to start moving more until you have time for 2, 3 or 4 sessions a week it could be a year or two from now before you actually start!!

I promise that one session a week will help you build strength, mobility and just plain feel better in your body!  I am so confident in that statement that if you decide to add a weekly session in and after 10 sessions you don’t feel better in your body...we’ll refund all of your sessions!

Studies correlate the “ability to sit and rise from the floor without support” with a longer life expectancy.

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!

Would you like to learn what Pilates can do for you?

If you are brand new to Pilates or it’s been awhile since you’ve practiced be sure to check out our complimentary intro session!! We would love for you to experience what a regular Pilates practice can do for your body and your life!

If you’ve been curious about exploring Pilates in your body…this is the perfect chance to try it out by signing up for a FREE introductory session! Click here to schedule a time that works for you!

Are you new to Pilates? Here’s a quick description of the Pilates method of movement:

Start your Pilates Journey at Rivercity Pilates in North Liberty.

Pilates is a mind-body exercise developed in the 20th century by Joseph Pilates. He and his wife Clara taught students this unique method of exercise. They called it ‘contrology,’ which teaches and encourages controlling your muscles with your mind by focusing attention on core postural muscles that provide spinal support and help keep the body balanced. Pilates’ exercises were developed to teach breath awareness, spine alignment, and abdominal muscle strength.

We love to introduce people to Pilates!   These sessions are geared for anyone who wants to learn more about what Pilates is all about! We’ll start the session with a general talk about what Pilates is and the different ways to practice it. After that we’ll get you moving so you can experience the method in your body.  We’ll review the fundamental concepts and ideas we use in Pilates and encourage you to try some Pilates exercises.  You will get to try out some exercises on the Pilates equipment! 

In your session your teacher will show you how to adapt each movement to your body to make it most effective for you.  It will be a fun, informative session that let you explore the Pilates method in your body.

What do you travel with?

Do you take any Pilates or movement props with you when you travel?  I love hearing about what clients decide to take with them on the road.  Email me and let me know what you’ve taken with you when you travel!

Some of the most popular items I hear clients talking about taking with them this summer have been their resistance band and their massage therapy balls!  The resistance band is small, lightweight and takes up no room at all!  It allows you to do supported stretches, practice your Pilates Mat exercises with support and feedback and can be used for general strength exercises.    

The massage therapy balls are great for rolling your tired feet (extra walking on your trip?) and can easily be used while sitting in an airplane, in a car or at a hotel up against a wall to give tight, tense muscles some relief.

If you are new to Pilates you might be thinking….  Oh I don’t exercise when I’m on vacation…that’s my me time! Or maybe you can’t imagine wanting to take Pilates with you on the road? I get it…

Here’s the thing you need to know:  

The people who take their Pilates with them on the road aren’t doing it because they feel the need to not miss a one hour workout, they are doing it because they have discovered that by doing some simple movements in their life even when they travel they can keep their body happy and feeling great so that nothing slows them down in enjoying their life!   

Practicing Pilates has taught them that paying attention to their body and using movement as a tool in their life is something they actually want to do all the time, not just when they are at an exercise session!

If you are new to our community and are intrigued by this idea of wanting to move more in your life…email me and I can help you set up a complimentary private session to introduce you to Pilates!

Have a great week and as always reach out if you have any questions about Pilates movement, studio offerings or anything else!

Who thought up Desk Jockey Yoga?

by Shuva Rahim, Yoga Instructor

When I taught a session earlier this year, I used the phrase “desk jockey” when cueing backbends. I picked up it from one of my yoga teacher friends. But I loved saying it because it’s a hard truth.

Many of us sit with our spines rounded and neck bent looking down at the computer for hours on end. Inevitably, that posture impacts how we look, feel, and present ourselves to the world.

Everyone one of us is in some way a desk jockey. For many of us, myself included, our jobs are very sedentary. And unfortunately, for many of us that extends into our home lives when we sit in front of the TV.

Enter the idea for a workshop that I’m excited to teach.

Here’s the basics:

Desk Jockey Yoga
5:30 to 6:45 p.m., Wednesday, Sept. 20
Rivercity Pilates, 

1210 N. Jordan St. #1, North Liberty, IA

Fee: $25

In this 75-min workshop you’ll learn:

  • Simple breathing techniques
  • Movements you can do at your desk without changing out of your work attire. These include movements to help with:
    • Stiff neck and shoulders
    • Sore lower back
    • Tired hands and wrists
    • And more…

Attendees will leave with a routine they can do on their own. They’ll also receive tips to help keep themselves energized throughout the day. No yoga experience is necessary.

Space is limited. To register, go to Rivercity Pilates to sign up, or send an email Carey (studio owner) to and let her know you’re interested.

Small Group Sessions

Small group sessions are sessions designed for between 2 and 5 participants. Sessions meet on a weekly basis and the instructor creates sessions specifically for those who attend.

Small group sessions are great if you are motivated by working out with others in a supportive, inspiring environment. You can think of small groups as personal training groups with a specific focus. You’ll receive individualized instruction in a fun, comfortable environment from a teacher who knows you and specializes in helping you move in ways that are safe and effective for your body.

We have a variety of “open” groups that are available to anyone who wants to take a group session but doesn’t necessarily have others who are committed to practicing with you! We offer small groups utilizing the Pilates equipment, small groups to practice the Pilates Mat exercises, small groups to practice Yoga and Strength Training Small groups.

During your complimentary first session at the studio your instructor can recommend some small group options for you based on the type of session you want to do and current studio openings.

Small group sessions are scheduled by using the scheduling link below or can be scheduled by emailing the studio at