Tag Archive for: Pilates Cedar Rapids Iowa

My Foam Roller is Like Spinach

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IMG_1439My name is Becky Monroe, and I’m a student at Rivercity Pilates. There is a foam roller in my living room and I look forward to using it every evening before I go to bed.    I didn’t think twice about this, until earlier this week, when I was in a small Pilates class, and I asked if we could do some foam roller.    The other student groaned!  When I heard her groan, I remembered that I used to hate it when Carey went over and grabbed the foam roller.     The foam roller is pretty hard (my boyfriend compares it to a rock), and initially when I tried to use it to massage a muscle, it hurt!   I truly didn’t understand why Carey seemed to love it.  15 months later, here I am with a foam roller in my living room.  It’s like spinach.   I hated it at first, but I have learned to love it!

At night, I lie with my spine on the roller on the living room floor, and do my knee folds, and I let my shoulder blades hug the foam roller.   I love that feeling.    Then I turn it around, and put it under my shoulder blades, and do those reverse crunch type moves to roll out my shoulders!   I put it under my hips and do some footwork.

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Then I put it vertical again, and just lay there with my spine on the roller.    It doesn’t take a long time, I just do what feels good!    What?   It feels good?  Absolutely, and it’s the only piece of exercise equipment in my home that I use more than twice a week!

In class this week, the same day the other student was groaning, we used it to massage the muscles in our legs after the side leg series.    That felt good too!    I hadn’t been doing that every night, and I don’t honestly know when my foam roller stopped hurting and started feeling like a massage.    Of course, I couldn’t tell you when I stopped hating spinach either!   I searched for foam roller moves on Google, and over 1 million links came up, so I’m guessing there are a lot of people like me who learned, that like spinach, a foam roller is an acquired taste!

Looking forward to meeting you in classes @ Rivercity Pilates!   Maybe we’ll get to do some work on the foam roller!

 

Becky Monroe
@NLBJM

 

Do I have time to become a Pilates instructor?

When prospective students start looking at our Pilates instructor training programs the amount of time the program takes is one of the first things they look at.  Most of our trainees are coming into our program with full time jobs and family commitments and it is important for them to feel comfortable with the time needed to complete the program.  This is one of the major reasons we have broken our comprehensive training program into modules that can be completed in your own time and schedule.  We are very passionate about teaching Pilates and want to share the method with as many people as possible.

The learning process that takes place in our programs is truly a combination of workshop time, individual practice, taking classes,private session time, practice teaching, and observation time.  If you are thinking about joining our programs we want you to be confident that you will be able to schedule time in your life for all of the programs components so you can get the most out the experience!

Here’s an example of the time commitment for our Mat Training Module:

P1020756Mat Levels I-III

  • 30 hours of workshops
  • 50 practice teaching hours
  • 40 observation hours
  • 25 lessons (10 privates/15 classes)
  • 5 miscellaneous hours
  • 2 written tests – Level I- III and anatomy
  • 1 teaching test – (Level II, private client)
  • 1 performance test – Level III

Total Apprentice Hours: 120
Total Workshop Hours: 30
Total Hours for Completion: 150

 

To complete the program in 6 months(the minimum time we would suggest)  you would need to log in about 5 hours a week doing a combination of personal sessions and workouts, observation hours and practice teaching.  You will also need to attend 6 workshops that are 6 hours total.  These workshops are usually held on a Sunday.

Of course not everyone completes the program in 6 months and we allow trainees to take up to a year to finish this particular module.

Interested in learning more about our Pilates instructor training programs?  Contact us today and set up a complimentary consultation with Carey to get all your questions answered!!

 

 

 

How did she come up with these exercises?

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Ever wonder how our instructors get ready for or class or how they decide what they are going to teach for each class you attend? Here’s a quick behind the scenes look at what goes into each class you take.

1. The instructor checks to see who is signed up for class and grabs each client chart ( yes -if you are a client at the studio you have a detailed personal chart that each instructor writes in after each session!!)  to read about:

  • what each client has been doing in previous sessions
  • any injuries or past injuries that effect the clients workout( for example: client has a past knee injury that makes kneeling uncomfortable)     IMG_8514
  • the settings the client is using on the equipment, this includes spring settings and basic equipment set up

2.  The instructor will set up the studio room and personalize a space for each client.  This means getting out any props such as balls, pads, magic circles or whatever they might want to teach with.  This also includes setting up equipment for each client.

3.  As class time gets near, instructors try to greet clients as they arrive and check in with them before class.  This is a time where instructors often check in to see how clients felt after their last session as well as checking in to see how everyone is feeling in their bodies on that particular day.  This may seem like small talk to you but our instructors use this information to tailor each class to the individuals in each class.

A great example of this would be something like this:  It’s the middle of winter and we just had a a few inches of snow fall the night before.   As the instructor is greeting incoming clients she noticed a trend that two or three clients mention how stiff they are feeling in their low backs probably due to shoveling the day before.  During class the instructor is able to add in some specific exercises and movements designed to lengthen and stretch the back.

IMG_00404.  Now the fun begins- it’s class time!  During each class the instructor is guiding a diverse group of people through a workout while constantly adjusting and cuing for each individual client(not always an easy task!) Safety is always a number one concern and you’ll notice our instructors using their words and actions to make each class safe and appropriate for everyone.  During class the instructor is constantly adjusting their teaching to find a perfect balance of challenging even the most seasoned Pilates veteran while making a beginner client feel welcome, comfortable and safe.

5. As class wraps up, instructors try to check in again with clients to see how they felt throughout class and get any feedback that might help them make their teaching more effective in the future.

6. After class, the instructor makes notes in each clients chart about the level of workout they did, any new exercises they learned, any modifications or specific adjustments they made to the client and a note about what they want to focus on next time they see that client.

Interested in learning more about our small group classes?  Sign up for a complimentary private session or class to get introduced to the studio and our instructors.  P.S.  We love it when clients take advantage of our complimentary private session first as it gives us a chance to better know you and your body AND tailor your class experience to you!!

Interested in teaching the Pilates method of exercise and how to become the most professional, caring inspired instructor ever?  Learn more about our Pilates Teacher Training Programs here.

 

 

 

How Quick are Pilates Results?

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RCP-55One of the most common questions I hear on a client’s second visit, goes something like this:

“I felt really great after our session. I felt taller and my posture was better. My ____________________(fill in the blank with an achy body part like low back, shoulder, neck, foot, etc.) seems to be feeling better . . . could that really have been just from that one session?”
My simple answer: YES!

Here’s why:

The Pilates method of exercises teaches your body how to create and maintain alignment and balance in your body. The exercises not only strengthen and stretch your muscles, but they train your brain to recognize imbalances so your body can self correct. Once you are taught how to do it, you will naturally start practicing finding your alignment and balance throughout your day. The continual practice helps to bring your body into alignment and you WILL FEEL a difference very quickly!

It’s kind of like learning to ride a bike. After you’ve done it once, your body recognizes how to do it and continues to improve the skill of bike riding every time you ride. The more you practice riding your bike the better you get at the skills and it becomes almost unconscious. The same is true as you learn the skills of aligning your body and accessing your core muscles.

Like any new skill you are learning, the more consistent you are with practicing – the better you will become. We suggest incorporating Pilates into your fitness routine a minimum 2 to 3 times a week to see the maximum benefits.

Want to see how your body feels after a Pilates session? Schedule your complimentary session today!

Pilates Day 2015 at Rivercity Pilates

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Thank you to everyone who came out to celebrate Pilates Day 2015 with us!!

 

We started off our Pilates Day 2015 with 2 Free Pilates Mat Class and we were super excited to have so many of you join us!!  Guest instructor Cassie Cumings-Peterson taught an all levels Fundamental Mat Class and Rivercity Pilates owner Carey Sadler taught Return to Life on the Mat.

After classes everyone grabbed a snack and watched the hard working students from Hillside Christian School as they demonstrated a mini Pilates Mat Class.  The students at Hillside Christian School range from kindergarten to 8th grade.  Every week for the last 3 years Carey has been teaching a Pilates Mat class at the school.   Be sure to check out the video clips of their fabulous demonstration!!

The Rivercity Pilates Staff had a special surprise for everyone on Pilates Day!  After watching Michelle Obama and Ellen Degeneres do a little choreagraphed dance to Uptown Funk in honor of Michelle’s Get Moving campaign, the staff decided to do their own version.  We had a blast practicing and performing for everyone and we hope you’ll watch the video and dance along!!

Everyone who came to Pilates day was eligible for door prizes!  We gave away T-Shirts, Toesox, headbands and a copy of one of our favorite Pilates books: Horatio Moves by Jenna Zaffino.

After prizes, our staff jumped on the reformers and demonstrated some of the wonderful exercises that can be done on this traditional piece of Pilates equipment!

Thanks again to everyone who joined our celebration!  We look forward to seeing you next year for Pilates Day 2016!!

 

Quick and easy Pilates way to strengthen your legs, ankles and feet in alignment!

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This Pilates Standing Footwork series is great to do at home and can help strengthen the muscles of the hips, knees, ankles and feet in alignment.  Adding the Pilates Magic Circle connects you into your core muscles and helps you find that whole body connectedness!!