Tag Archive for: exercise during pregnancy

The absolute secret to Pilates success!

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I’ve been teaching Pilates for a long time and in that time I have gotten to observe a lot of different people and different bodies who come to Pilates and give it a try.  On a daily basis I get to hear from clients about how their Pilates practice has changed their life,made them stronger, helped them get rid of pain and allows them to move better in their daily life so that they can live the life they dream of.  Many talk about how Pilates makes them happier and keeps their body feeling happier.  

I also see lots of people who are super excited to try it, enjoy it and can really see how it could benefit their life and then give it up.  So what’s the key to being a Pilates success?  How can you get what those happy people have, those people are feeling amazing in their body? It might be simpler than you think.  The secret is patience and persistence.

Joseph Pilates said,”Patience and persistence are vital qualities in the ultimate successful accomplishment of any worthwhile endeavor.”

I couldn’t agree more!  So what does it mean to be patient and persistent when it comes to your Pilates practice?  I really think it comes down to showing up and not giving up.  We live in what I like to call a “quick fix” world.  Society has convinced us that you can buy a solution to any problem you have.  We’re spoiled by the convenience of being able to walk into a store or click a button online and have just about anything we want almost instantaneously. But  so many things in life can’t be bought or obtained quickly…our health, our happiness, learning a new sport or discipline in your body, learning new eating habits, friendships and relationships.  The key to success in any of these arenas is consistent positive action taken over time.  And when I say time I don’t mean the “6 weeks to a skinny you program” kind of time…I mean years  (yep…years).

Think of that friend or two in your life who you can’t imagine doing life without.  Did your friendship with them just happen overnight?  How long have you known them? How many life experiences have you shared with them and what do you do on a regular basis to connect with them?  Are you or were you an athlete at some point in your life?  How many practices did you attend? How many games did you win (and lose)?  How long did you play that sport before you were feeling pretty accomplished in it?  Do you have someone in your life who you admire because you feel like they are in great shape and they really take care of their body?  My guess is if you ask them they have made a commitment in their life to make movement part of their life…they probably have a routine that they’ve been following…probably for years!

I can tell you first hand from my own life and from the clients I get to work with on a daily basis…the key to feeling good in your body, to getting results from your Pilates practice (or any movement practice) is consistency over time.  Adding more movement into your life is not a hard thing to do, but as easy as it is to do….it’s just as easy not to do.  Adding 5-10 minutes of Pilates based exercises to your day is pretty doable for everybody and I guarantee that if you did that for 3 months, 6 months, or a year…you would feel an amazing difference in your body and your life.  Taking even just one Pilates class per week over a year would change how your body feels when you look back a year from now.

When I observe those clients who have really embraced movement as part of their life, the ones who feel and see results from their movement practice on a daily basis I see a lot of the same characteristics, traits and habits.

Here’s just a few:

  1. Movement is not an option.  Clients who are committed don’t give themselves the option of not doing it, even on the days when it would be just as easy not to do it.
  2. They come back after being sick, taking a break, etc.  Everyone has stuff in their life and it’s pretty unrealistic to think that you would never miss your workouts or movement time, but the big difference between the successful and unsuccessful is they stick with it.  If you sleep in and miss your workout, you get back to it the next day. Went on vacation and lounged on the beach for 2 weeks.. then you come back and get back into the routine.  Had a few months where you were consumed with taking care of a loved one or maybe even something as tragic as a death of someone you loved…they come back and keep moving.
  3. They create a routine or schedule.  Movement time is in the calendar, it’s as regular as eating lunch or brushing your teeth…again it’s not optional.
  4. They enjoy the process. They know that movement and exercise time for their body is not a quick fix for anything.  They are able to see the big picture of health and happiness.  They realize that their consistent habits will add up over time to things much bigger than fitting into their skinny jeans.. things like living longer, feeling good in their body so they can take amazing vacations or keeping up with their kids or grandkids…
  5. They surround themselves with like-minded people.  Sticking with something is never easy and it’s even harder if all of your friends and family are unsupportive and don’t get what you are doing and why. Having a trusted movement teacher or trainer who is on your side can make a world of difference. Having a workout friend who is on the same path of trying to keep consistent can give you just the support and camaraderie you need.  Having a place and space in your life to workout where you feel supported, loved and actually enjoy makes the process so much more fun and enjoyable and easier to stick with.

At Rivercity Pilates we are passionate about movement and what an amazing health tool it can be in your life.  Our staff is here because they love being “those supportive, like-minded people” in your life!  Our staff is on the same life journey as you. We are on a daily journey to use movement in our life consistently so that we too can live our best life.  Our daily interactions with our amazing clients inspire us in our own movement journey.  The studio is our “happy place” and we really hope it will become yours too.  If you are looking to add movement into your life we would love to meet you and introduce you to the studio, our staff and all of our fabulous inspiring clients!  Click here to schedule a complimentary private session to get started today!!

Pilates Teacher Training starts this fall!

Fall 2017 Pilates Mat Teacher Training Workshop dates are set:
  • September 10, 2017
  • October 1, 2017
  • October 22, 2017
  • November 12th, 2017
  • December 3rd, 2017

July 26th at 7:30 pm there will be a Move and Learn Class focused on the Pilates teacher training programs at Rivercity Pilates.   We’ll start the night with a 30 minute Pilates Mat class and then Carey will be available after that to discuss the details of the teacher training program.  Sign up online for this free class and learn more about learning to teach Pilates!

Check out our website for details or contact us to set up a time to come in and talk about program details with Carey!!
Learn more about the details of the program by clicking  here.

Rivercity Pilates Summer Movement Challenge!

How are you doing in Rivercity Pilates Summer Movement Challenge?    We’re only 2 weeks in – and we’re excited because we are going to have to add new lines to the chart in the studio this week because so many of you are taking charge of your health, and committing to exercising this summer!       If you haven’t signed up yet — there’s still time — our Summer Movement Challenge runs from June 1 – August 30!

Are you nervous about falling?

falls2Are you nervous about falling? Besides the dangers of injury when you fall, maybe even a bigger concern is your loss of mobility and even independence in your body that makes you more susceptible to falls.

There is a lot of talk about the dangers of falling as we age and how important it is to work on things like balance, strength and flexibility to prevent falls…but what does this really mean? When we see an elderly person who is not moving very well it is easy to spot how falling would be a hazard…but how do we prevent ourselves from getting to that “not moving very well” place in life.

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In simple terms,” Move it or lose it!”

When our bodies quit doing movements they get stiff, our muscles get weaker and our brain/body connections that help us react to balancing our bodies in space…get slower. One of the best things we can do to practice staying mobile and active is to practice in a controlled, safe environment movements that challenge our strength, balance and flexibility so that we are better prepared to react and adjust to whatever movements and obstacles day to day life throws at us.

One of the things I love about the Pilates Method of exercise is how is teaches bodies of any age to move better. It teaches people to move with control and precision while practicing movements that strengthen their core muscles, keeps their spine flexible and healthy, strengthens the whole body while maintaining and improving range of movement, and makes your brain and body work together.

I would call any of our Pilates classes, fall prevention classes but our new Live Strong Pilates class is geared toward an age range (65 years young and older) where fall prevention becomes more and more important. We’ll be incorporating the Pilates Method into a total body workout designed to help you move better and stay away from the “not moving very well” place in your body. Classes are limited to 6 participants to ensure a safe, small group atmosphere.

Inspiration of the Month Anne Perreau

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Wade and mommy cooking 3Ann Perreau

When did you start Pilates and what inspired you to start?
I started Pilates in the summer of 2013, a full year after having my son, (now 3). I was looking for a change to my workout routine and being a “yogi” for many years, this seemed like a natural choice.

What benefits have you seen by committing to a regular Pilates practice?
Since starting Pilates, I have found more energy, more strength and flexibility, and most of all, less back pain. I have had problems with my back for years! Now after practicing Pilates regularly, my pain is reduced.

What were the benefits of staying active with Pilates during your pregnancy?
I had much more energy and less pain during my pregnancy because of Pilates. Because I stayed active during my second pregnancy, there was less weight gain and an easier delivery and transition after birth. All of these benefits were noted this time while doing Pilates, which I did not notice during my first pregnancy when I was not as active.

You are a busy mom, how do you make time to take care of yourself?
Knowing that Pilates is good for my body, I just make time to come to class regularly. I often plan ahead so that our busy family can adjust schedules to make it happen!

Do you have a favorite exercise or piece of equipment (or both)?
I know this sounds crazy, but I love the side leg series. It was something that I could do easily during pregnancy and I have always enjoyed leg lifts.

What would you say to other busy moms who are thinking about doing Pilates?
Make time and join a class! It is very important to take care of your body. Not only does Pilates help strengthen and tone your body, it also gives you some stress relief and much needed time for yourself!

 

Pilates and Pregnancy – Week 38: The Home Stretch

Welcome back to our Pilates and Pregnancy blog! We are 38 weeks along and baby is still about the length of a watermelon – 18 to 22 inches. I had a doctor’s appointment this week and my physician said that baby’s head has dropped even further and boy can I tell! Not only does my belly feel lower, but it almost feels like I pulled a muscle at the lowest part of my baby bump. My guess is that those muscles have been stretched so far that any additional pressure from baby just tugs at them.

Other than feeling large and the occasional low back pain and foot/ankle/calf swelling, I really do feel quite well. Strangers at the grocery store smile at me and ask when I’m due. There’s something about a visibly pregnant woman that just makes people happy.

This week Carey and I focused again on stretching and gentle movements. We started seated on the big Pilates ball and did some side bending and small hip movements – side to side, tucking and extending, and circles each direction. We then moved to the mat and used the half barrel to prop me up into a semi-seated position. Carey placed a small ball under my head to support my head and neck. She then handed me a two-pound weight for each hand. We did arm circles in each direction and a straight arm open and close where my hands started above my chest and then opened out to the side and back. These arm movements really helped to stretch across my chest and it felt good to move my shoulders.

We then used the Tower for two traditional and unmodified Pilates exercises: chest expansion and thigh stretch. I wasn’t able to stretch as far back in thigh stretch as I could before becoming pregnant, but the stretch still felt great across my thighs and lower abdomen.

Week38

We finished with a standing shoulder stretch using the foam roller (see photo to the right). Generally we teach this stretch with the client lying on the mat with the foam roller under her shoulder blades. She then presses her feet into the mat to lift her hips and rolls front to back across her upper back and shoulder blades.

I can still lie flat on my back, but it’s considerably more work to lift my hips and move my body front to back than it was a few months ago. As a modification, Carey had me place the foam roller against the wall, and then get the stretch by straightening and bending my legs. This version felt great and is a gentle way to sneak in a few extra squats!

Thanks for sharing this experience with me! I’ll be back next week (unless baby comes first).

-Cassie