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 rcpilates1@gmail.com 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 rcpilates1@gmail.com.

Pilates & Paws

If you have been in our community very long you probably know that we have an amazing staff of teachers who are not only incredible at teaching movement but they have huge hearts.  

As a business owner there is nothing I love more than being able to support our staff in doing things they are passionate about.  This summer Donny and I started brainstorming ideas on how she could combine her passion of teaching Pilates with helping local animal shelters.  

We came up with the name, Pilates for Paws and started trying to figure out how we could do our first event that would benefit shelters in need.  Last week, when the news announced the Iowa City shelter had just taken in 131 dogs we decided that we wanted to get this project going so that we could donate some much needed money to the local shelter. 

We are excited to announce our first two Pilates for Paws events! Check out the details below to learn how you can participate and help us raise money for the Iowa City Animal shelter!

On Saturday, September 23rd at 1 pm Donny is going to be teaching a Pilates for Paws in studio Pilates Mat Group Class and all proceeds will go to the Iowa City Shelter. 

This class will be designed for every body and will absolutely be Beginner friendly!  Space in this session is limited to 6 participants and we will sell 6 session spots for $30.  Sign up early to snag one of these spots!

On Sunday September 24th at 9 am Donny will be teaching a virtual Pilates for Paws Class that anyone anywhere can take from home!  No worries if you can’t make class…we’ll be sending everyone who purchases the class a forever link for this class! That means you can take the class as often as you want for as long as you want! 

You can purchase the class for yourself or purchase it for a friend! We’ll be selling this class for $20.    We’ll email you a Zoom link to take class live and after the event we’ll send you a forever link to this class!  

Do you have back pain?

Let’s talk about back pain.  As a Pilates teacher for over 20 years I have worked with a LOT of people who deal with back pain.    You might think that you should rest your back if it hurts, but research shows that regular exercise can reduce the frequency of recurring back pain attacks by almost half.

In general there are 2 key things that I have seen over and over again that help people lessen their pain or eliminate it completely.  It might surprise you to know that these 2 things are not necessarily specific to Pilates.

  • Move more and move in more ways that help your body improve strength and mobility on a regular basis. When people first find Pilates they often discover a type of exercise they actually enjoy that doesn’t aggravate their pain and because of that they start practicing on a regular basis.  Just this consistency of adding more movement into their life helps them feel better in their body.  You should know that these kind of results are common in other movement practices as well…Yoga, strength training, adding more cardiovascular training, etc.   

    In some ways, someone feeling better when they first start Pilates is specific to Pilates (your Pilates teachers have gone through intensive training to help you figure out how to move without increasing your back pain and they adjust the exercises specifically for you).     In some ways the pain relief is simply a result of moving more and in new ways which gives you more overall strength and mobility in your body!

    So if Pilates is not your thing…find something else that encourages you to do more movement in your life!  If Pilates is your thing…do it consistently in your life.
  • Do things that balance out your body.  The Pilates Method of exercise is a method focused on learning how to do movements in a way that creates more balance in your body as you strengthen.  This means that each Pilates exercise you practice is designed to stretch muscles and tissues that are tight and strengthen muscles that are weaker so that your body functions how it was designed to function. 

    How do I balance out my body?  The process of balancing out your body is not something that happens immediately when you start working on it and the results from this type of specific training usually takes time.  The best way to learn this technique of creating more balance in your body is to work with an experienced movement teacher who can guide you and teach you how to practice this skill in your body. Then of course you’ll want to continue practicing it as much as you can! 

    If you have worked with me at all I often call this work of balancing out your body as you move “picky Pilates”!   Joseph Pilates developed the Pilates method to focus on quality of movement, rather than repetitions, so the bonus here is you do not have to perform tons of repetition to get results. You just need to pay attention to how you are practicing the exercises to get results.

    If you have back pain I would encourage you to find some movement and exercise that you can consistently add into your life and learn how to balance your body.  Pilates of course is an ideal way to work on these two things if it is something you enjoy.

Many of our clients have found that the Pilates Reformer has helped them balance their bodies, and reduce/eliminate back pain.  

The Reformer provides a low-impact workout that can help to strengthen the muscles in the back, hips, and abdomen, which are all important for supporting the spine. By improving strength and flexibility, many of our clients have found relief from back pain.  The bonus?  The Pilates Reformer is designed to “meet you where you are”.   You don’t have to worry about “getting in shape” to start an exercise program, because your instructor will show you how to use the reformer in a way that helps you create balanced strength and mobility in your body. 

If you are interested in learning more about how the Pilates Method and specifically how practicing Pilates on the Reformer can help you with these two keys to a happy back we have just the thing.

Start your Pilates journey with our Beginning Reformer workshop on Sunday, August 6.

In this his 90 minute workshop you’ll get a guided tour of the Pilates Reformer that includes safety and tips for beginners. You’ll be introduced to basic Pilates Reformer exercises and learn how to practice the basic Pilates Reformer exercises in your body in a non intimidating atmosphere.

This is a great workshop for anyone who is new to Pilates or new to practicing Pilates using the Pilates reformer.  


What to expect:

  • Time to ask questions.
  • A comfortable atmosphere to try basic movements on the Pilates Reformer in your body and have the guidance of a teacher to help you figure out the best way to do each exercise.
  • No judgement
  • A fun, supportive atmosphere
  • A detailed guide you can take home with you