Tag Archive for: BME

We are all cheaters sometimes…

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IMG_6734Often times when I correct a client on a particular exercise they will respond afterwards with a, “Ooooh, so I was cheating…”   I don’t really love the word cheating when it comes to movement because I feel like it’s such a negative word.

I really believe that wherever you are in your body you are trying to do the best you can at any given moment and it is absurd to think that you could or would do something perfectly right away or even after lots of practice. Many times it takes a combination of understanding the exercise’s choreography, knowing the goals of the exercise, maybe seeing what the exercise should look like, and lots of lots of practice before you figure out how to do it and how it should feel in your body. Even then there is always a better version you can do.

That all being said the answer is YES you were cheating. We don’t do it on purpose, but if there is an easier way to do something of course that’s what we naturally do first. If there’s a version that doesn’t require as much concentration, control, or work that’s what we do because that’s human nature.

The beautiful thing about your Pilates practice is that once you figure something out, once you know what you are trying to do and once your body has figured out how to do it- you’ll know if you are cheating yourself!! Once you have that “aha” moment where something clicks and you practice it…and it becomes part of how you move. It makes it really hard to go back to the place where you were “cheating”.

For anyone who has practiced Pilates you probably already know about these “aha moments” in your body. Usually these moments are accompanied by some conversations with yourself or your instructor that go like this, “Why is this exercise harder than when I used to do it? I really I am trying my best but it seems to just keeping getting more difficult! Shouldn’t it be getting easier?”

Nope….when you learn how to “fix your cheating” you learn to work deeper, with more control and more precision and it always seems like more effort even though for those watching you….it looks easy, controlled and graceful!!

So don’t feel bad about “cheating” in your Pilates practice! When your instructor helps you figure out how to do an exercise better be excited! It is all part of the learning process! Every time your instructor catches you cheating is another opportunity for you to practice at a deeper level.

 

Why are Pilates equipment classes so expensive?

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A student on the Pilates Reformer.
A student on the Pilates Reformer.

If you are new to the Pilates Method of exercise and you are just starting to look at ways to learn and practice Pilates you might be having a little bit of sticker shock.  It’s not unusual for Pilates equipment classes to cost $25-$45 per class.  You are probably thinking, “These people might be crazy if they expect me to pay what I normally pay for a month membership at the box gym for just one 50 minute class.”  Why in the world are the classes so expensive?

There are many factors that go into the price a studio charges for a class but the two major ones are what they are paying the Pilates instructor and the cost and upkeep of the equipment that is being used for class.

Professional Pilates instructors are not your average fitness instructor when it comes to their training and experience and their high demand means in the United States their hourly wage ranges between $15.23 per hour and $49.61 based on their experience!  Pilates Method Alliance certified instructors have a minimum of 450 hours of initial training hours and many comprehensive training programs require 600 to 900 hours of training.  Instructors are not simply taught to repeat movement sequences but are trained in how bodies move, how to adapt movement for various body types and conditions, and how to safely progress clients of varying abilities.  When you take a Pilates equipment class you are getting an individualized movement experience tailored to what your body needs.  Most studios only offer small groups of 6 to 8 people maximum in a Pilates equipment class so that the method can be effectively and safely taught to everyone in class.

Although fairly simple in design, quality Pilates equipment is not cheap and you don’t want it to be cheap! Well built Pilates equipment is designed to accommodate bodies of all sizes safely and effectively.  The spring based equipment needs to be maintained regularly and springs replaced on a regular basis to maintain safety.

Thigh Stretch in a Pilates Tower class.
Thigh Stretch in a Pilates Tower class.

Now that you know a little bit more about what goes into the pricing of a Pilates equipment class you might be asking, “Is it really worth the extra cost to me?”  The best way to answer this question is to try it out!!   The Pilates Method of exercise is a method designed to help your body move as efficiently as possible while gaining and maintaining strength, flexibility and balance.  You can definitely learn Pilates just by doing Pilates Mat work but as an instructor of over 15 plus years I can tell you that you will progress quicker with the assistance and guidance of the equipment and a qualified instructor.

Joseph Pilates designed the Pilates equipment as tools for practitioners and instructors so that you could  “get” the Pilates concepts into your body quicker and more efficiently than if you only are using your own body for your workouts.

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If you are brand new to Pilates we know it may be hard to grasp how this Pilates equipment works and what is so great about equipment classes.  This is why we offer a complimentary private session to all new clients at Rivercity Pilates so that you can experience the Pilates Method of exercise and the Pilates equipment in your own body and make a decision for yourself!!

Your neck shouldn’t hurt during Pilates!

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One of the first things I tell new clients when they are starting Pilates is,” Pilates should not hurt!”.  If something hurts then we need to adjust the exercise in your body in a way that it can be effective and help you create balance and strength so you can continue to progress without pain.

upperabcurlOne of the most common places people find their neck hurting is while doing any exercise called an upper ab curl.  This movement specifically involves lifting your head off of the mat and curling toward your body as you roll to approximately the tips of your shoulder blades.  This movement is fundamental in many traditional Pilates exercises, although can be modified as needed for individual bodies.

If someone is brand new to Pilates and they jump into a large group class without any specific training on how to do this movement properly in their body, they end up feeling like they are straining their neck and not feeling the work of the movement throughout the rest of the body.

[tweetthis]Does your neck hurt during upper ab curls? STOP and read this![/tweetthis]

Since Pilates movements are designed to integrate the whole body, figuring out where you need to work more or less so you are not in pain is often not as easy as simply changing an exercise to an “easier” version.  Often times just changing how you think about an exercises or what you focus on can change completely how an exercise feels in your body and make it more effective.  This is where working one on one with a trained instructor can be highly beneficial.  An instructor can help you try different variations or even just change your focus on an exercise and this can completely change how you do an exercise.

If you’ve tried Pilates and have experienced pain consider working one on one with an experienced instructor.  Often times just one or two sessions can give you enough insight into how to improve your body movements that you’ll be able to continue your practice without pain and with a better knowledge of your own body and how to adjust it.

 

 

 

Where should I be feeling this?

RCP-55As a Pilates instructor I often get the question,” Where should I be feeling this?”.  It seems like a simple enough question but often the answer can be complicated.  I often find then when people ask me this they want to know if they are doing the exercise correctly and if they are “feeling it” in the correct place.  Or maybe something is hurting during the exercise.

My short answer to the question is usually,” Everywhere!”  But that answer of course needs a little explanation.

What I have found through years of teaching the Pilates Method is that you can’t answer this question the same for every person or every exercise.  You see, Pilates works the entire body all the time.  The exercises are designed to have the body completely engaged and working as efficiently as possible.  So depending on what is tight, strong or weak in your body you may “feel” a particular exercise completely different than someone else and you are both doing the exercise completely correct for your body on that given day!

The Pilates Method of exercise doesn’t teach us to isolate specific muscles but to integrate our body and work as a whole.  Instead of focusing on one or two particular muscles groups I prefer people to focus on how an exercise makes their body feel as a whole.  Check in and find the whole body engagement, create a sense of moving from your center and creating length throughout your whole body.

If you are feeling like some muscles are overworking or something hurts than it’s important to let your instructor know that so he/she can give you some adjustments that will help you find a more balanced approach to that exercise.  And if you really want to know what muscles you are working feel free to ask your instructor.  Most instructors would love the chance to explain all of the different muscles that have to engage for you to do a particular Pilates exercise…..just don’t expect a short answer!!

 

 

Pilates for Seniors & Injuries. Don’t Judge.

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Interested in trying Pilates but worried about having to get onto the floor and get back up?     Maybe you’re not worried, you just know that you’re not able to get down to the floor and get back up.    Don’t judge Pilates yet!  Be open minded, and read this blog.

[tweetthis]#Pilates is NOT just for athletes and movie stars! It works for 55+ too! Don’t judge! [/tweetthis]

Although Pilates can be done on a mat on the floor it can also be done laying on a raised mat or a piece of equipment called  a Cadillac or tower system.  The raised mat surfaces are about the height of a chair and make it easier for clients to get up and down.  Often our clients with knee, hiIMG_6792p or back problems prefer these mats as they making getting up and down to a position on their back much easier.

At Rivercity Pilates we offer a complimentary private session to all new clients so that you can learn more about what Pilates is, get all your questions answered by one of our highly trained instructors, and try out some Pilates basics yourself in your own body.  We know it can be intimidating starting a new exercise program and we want  you to be comfortable and at ease.

We also want you to know that just because you have a limited range of movement or maybe an injury you shouldn’t rule out Pilates as an exercise method.  In fact, the Pilates method is so adaptable that it is often the ideal type of exercise for someone who is recovering from an injury or someone who is just starting an exercise program.

Contact us today to set up your complimentary session!  Mention this blog and get a $10 account credit that you can use for your first purchase at the studio!

No Cookie Cutter Private Pilates Sessions Here!

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IMG_7104As a professional Pilates instructor I see a variety of clients with a variety of needs concerning their movement programs. Here’s a short list of why clients come to see me:

  1. Learn to move better
  2. Create a regular Pilates practice
  3. Stress Relief
  4. Overall Better Health
  5. Finding exercises suitable for their bodies even when they have injuries
  6. Accountability to exercise on a regular basis
  7. Core Strength
  8. Variety in their exercise program
  9. Positive body image
  10. Create balance in their body

As a someone who might be considering taking private sessions with a Pilates instructor we want you to know that your sessions will be tailored to what your body can do and to your “why” for coming to see us.  As an example, I have a client who is a busy mom and has a hard time fitting cardio in so we always start her sessions with a 15-30 minute walk and then spend the rest of the session doing a Pilates workout.  Rivercity Pilates is conveniently located right near the North Liberty biking and walking path and we love to use it when we can!  I have another client who is the caretaker for her husband and we spend a lot of her session time focusing on strengthening and stretching in alignment, and also practicing functional movements (like how to lift something properly or how to push a wheelchair with proper body mechanics).

 

During your first complimentary private session at Rivercity Pilates we’ll have you fill out a health intake form where we also include some questions about your health and fitness goals.  We include this as a way to start the conversation with you about what you want to get out of your experience with us and how we can best help you.  Please don’t skip this question!!   We know that having a regular workout program that you actually enjoy and is meeting your goals can make all the difference in the world and we’re excited to have the chance to work with you and help you find that!

Click here to learn more about our instructors!  Sign up for a complimentary session today and let us help you with your health and fitness goals!!