Tag Archive for: Pilates Cedar Rapids Iowa

Pilates and Pregnancy at 19 weeks- Enjoying new changes and getting excited!

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week 19 Welcome back to our Pilates and Pregnancy blog. According to the app on my phone, this week the baby is the length of a mango (about 6.5 inches) and weighs up to 10 oz. We have an ultrasound scheduled for next week and so I’ll be able to report actual measurements and the baby’s gender in our Week 20 blog.

This week Carey taught me on the Tower. We started with an exercise that is similar to cat/cow in yoga, but I was sitting back on my knees holding on to the roll down bar, moving from a rounded spine into extension and back. I am so thankful for the one-on-one sessions during this pregnancy. Carey is able to modify things to accommodate my growing belly and all the other delightful/strange changes that pregnancy brings.

We did a lot of upper body work and I noticed the next day that my arms were sore. When the baby comes, I’ll need lots of upper body strength to carry baby, a diaper bag, car seat, and who knows what else, and so it is wonderful to keep that strength up now.

Carey also focused on my precision. Whether you are pregnant or not, one of the many benefits of Pilates is that the work intensifies the more you focus on your movements. We made a tiny change to my arm position – hugging my elbows in and activating through my arms – during the leg spring series, and by the end of the series it was my arms that needed a break more than my legs!

The picture this week is of me doing chest expansion on the tower. Next week marks the halfway point of the pregnancy and – if baby cooperates – I’ll announce the gender.  You won’t want to miss it!

Pilates Inspiration of the Month Theresa McKane

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theresaWhen did you start Pilates and what inspired you to start?
 

I started Pilates about two years ago, but it was not until 3 months ago when I joined Rivercity Pilates that I started to take reformer and tower classes. After researching the benefits of Pilates, I decided that it was finally time to take charge of my chronic pain since I had been diagnosed with Fibromyalgia 18 years prior.

 
What benefits have you seen by committing to a regular Pilates practice? 
 

My pain levels have dramatically decreased and my core is so much stronger.   Coupled with my Pilates practice, I try to eat a clean diet and I am happy to say that I don’t even take any medications for my pain anymore.

You were the winner of our 21 Day Empower Your Body Challenge! Describe the experience and any benefits you felt from increasing your regular Pilates practice.

 

The 21 Day Empower Your Body Challenge was an amazing experience! I worked out 20 days in a row doing a variety of classes and I can honestly say that it was the best I have ever felt. Taking that time for myself and doing my Pilates breathing every day did wonders for my stress level. I had so much more energy! Not only that, the most noticeable benefit was how much my posture improved.

Do you have a favorite exercise or piece of equipment (or both)?
 

That is a tough one . . . . I love so many different things. The reformer is my favorite piece of equipment. If I had to choose an exercise though, it would be a Pilates roll-up. It’s the best of both worlds, it stretches my spine while strengthening my core.  Not only that, it always reminds me how far I have come in my practice. There was a time, not that long ago, when I could not even do one.

What would you say to someone thinking about starting Pilates?
 

It will change your life!  In my experience it has given me a quality of life that I didn’t think I could have.  You can never stop learning and improving your practice, and I believe that this is something we can all grow old doing.

Top 5 things to NOT expect at your Pilates session!

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Thinking of trying out Pilates or maybe just getting back into the studio after not practicing Pilates for awhile?  Here’s our list of the top 5 things NOT to expect during your Pilates session!IMG_3026

 

1.  Don’t expect to feel bad about not exercising or not being in as good of shape as you think you should be.  It happens to everyone and we will help you realize that getting back into shape is easier than you think.

2. Don’t expect to be so sore that you can’t walk down the stairs or lift your arm to brush your hair.  We know that exercise does not need to leave you in pain to be effective.  You can expect to get a great workout that is perfect for your body! 

3.  Don’t expect to do the same exact thing every session.  Each class or session is designed to meet your needs on any given day and those needs are constantly changing. Expect us to tailor your exercises to your body and continually challenge you with new variations and movements.

4.  Don’t expect to be able to do everything perfect the first session or even your 100th session.  (I know….this one is hard for most of us and especially if you tend to be a perfectionist!!) Pilates is designed to safely challenge your body and your mind so that you can continue to evolve to the best you!

Try not to be so judgmental toward yourself and KNOW that the benefits of Pilates are more dependent on you doing it on a regular basis rather than how perfectly you do it!

5.  Don’t expect to dread coming in to the studio to exercise.  In fact- most of our clients look forward to coming in!  (this may be hard to believe if you have always been a person who just doesn’t like to exercise- you’ll have to trust us on this one!)

Ready to try out a complimentary private Pilates session at Rivercity Pilates?   Contact us today to set up your complimentary private session!

Rivercity Pilates announces the winner of the Pink Ribbon Starter Package Giveaway!!

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In honor of Breast Cancer Awareness Month, Rivercity Pilates sponsored a giveaway to honor one inspiring Breast Cancer survivor with the chance to experience our Pink Ribbon Program!  PRLogo_color

 This year’s winner is breast cancer survivor Pam Pump!   Pam sent us a heartfelt email sharing her breast cancer story and talking about her road to wellness.  Like many breast cancer survivors she is doing her best to be as positive as possible and do everything she can to stay healthy.

Pam stated in her letter, “After all my treatments and surgeries were done, I wanted to THRIVE not just SURVIVE.”

She’s tried working with a personal trainer and other workout classes, but has found that she is not seeing results such when it comes to regaining her strength and flexibility.

Pam is not alone in her struggle as a breast cancer survivor to find a fitness program.

Most fitness programs do not address specific issues that these cancer survivors face.  Often times trainers and instructors just don’t have experience working with the specific medical limitations that these women face and so they have them trying to do things that their bodies are not quite ready for.  Instead of strengthening and balancing their bodies, they end up either hurting themselves or feeling defeated because their bodies can’t do what is being asked of them.

The Pink Ribbon Program is designed to help these survivors improve strength, flexibility and balance in their body in a way that leaves them feeling empowered, inspired and ready to take on life!

Our Pink Ribbon Starter Package is a month-long program. It includes two private sessions weekly (eight sessions total), with Pink Ribbon Certified Instructor Carey Sadler.  This package is designed for cancer survivors who are looking to explore the Pilates method of exercise as a way of strengthening their body, mind, and spirit.

Some of the wonderful benefits of Pilates for cancer survivors:

  • Helps regain strength and mobility in all your joints and muscles

  • Enhances energy levels

  • Improves self confidence and control

  • Reduces feelings of depression

  • Decreases stress and tension

  • Enhances physical and mental well-being

 

Want to learn more about our Pink Ribbon Program at Rivercity Pilates?  Click here or contact us today to set up a complimentary session to see if the program would be right for you!

 

 

 

Do I need to be at my ideal weight and fitness level to become a Pilates instructor?

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Do you ever wonder what the requirements are to become a Pilates instructor?   I get lots of questions and concerns about what it takes to be an instructor.  Here are two of the most common ones:

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What if I can’t do every exercise?

 Do I need to be at my ideal weight?

 

I challenge you to think about your favorite teacher throughout your life in any subject.  This could an English teacher, a coach, a Pilates or Yoga instructor, or just a parent, grandparent, or friend teaching you about life.

Did they do everything perfect?  Did they know absolutely everything there was to know about the subject they were teaching?  Of course not! 

But they did have more knowledge than you in a particular subject and they probably had more experience.  They probably had a love or passion for the subject they were teaching that was almost contagious!  I’m guessing they made you feel excited, successful and eager to continue learning!  I’m also guessing that they were just as much a student of the work they were teaching, as they were a teacher.

Pilates is a method of exercise that includes hundreds of exercises and variations of exercises.  The process of learning the method in your own body, just like the process of learning to teach the method to others,  is a continual, never ending process.   It is important for you to have a consistent Pilates practice before you start the program but it’s ok if you have not perfected every exercise.  As an instructor you will always be practicing and fine tuning the work in your own body and those experiences will continue to make you a great teacher!!

We all come in different shapes and sizes and there are no weight or size requirements to becoming a Pilates instructor!  Your weight and size definitely impact how you move your body but I consider this a gift.    By learning how to practice Pilates in your unique body you will get the skills to help others of varying shapes and sizes do the same!!

 

If you are contemplating a Pilates teacher training program, some more appropriate questions to ask yourself might be:

  • Does Pilates inspire me?
  • Do I enjoy helping others empower their bodies, just like my instructors have empowered me?
  • How could deepening my own Pilates practice inspire my life?

Click here to learn about the Body Precision Pilates Teacher training programs at Rivercity Pilates.  Module 1 of our Comprehensive program starts in this fall!!

“We teach best what we most need to learn.”        ~ Richard Bach

How do I know if I’m doing my Pilates exercises correctly?

If you’ve ever taken a Pilates class you know there is a lot of attention to detail when it comes to the Pilates exercises.   Pull your belly in, keep your shoulders down, engage your inner thighs,….breathe!  Pilates instructors are notorious for giving lots of corrections and sometimes it can be confusing as a client.  You want to be doing it correctly right?

Your instructor’s corrections and cues are really meant to help you fine tune your own practice, stay safe and get the most out of each exercise.  Sometimes, especially if you are just starting off,  all of the helpful advice can be a little overwhelming.

A very common question I hear is:    Am I doing it right?   
Unless you are doing a movement that is causing your body pain or is unsafe- the answer is almost always: Yes, you are doing it correctly! 

I think the real question people want to ask is: am I doing it like you do it or is this what it looks like when Madonna does it?
That answer would be no and should be no! You see, as long as you are paying attention to your body and doing your best to follow the instructions your instructor is giving you- you are doing it perfectly in your body(no matter what the exercise “looks like” in your body).

It is more important how the movement feels in your body rather than how it looks.RCP-37
The next time you do the same exercise, it may feel totally different.  You may feel something you’ve never felt before, move differently than last week, or have a different range of motion.  That’s OK and to be expected.  As you start to fine tune your paying attention to your body skills, you will find yourself self-correcting to create more balance in your body and fine tuning to maximize that benefits of each exercise in your body.

In fact, the real “magic” of Pilates starts to happen when you start increasing your own body awareness and ability to just be present in your body and notice what is going on.  You start to be your own teacher in many ways.
The doing part of the exercise, the paying attention to your body and noticing how it feels part is sooo much more important than what it looks like on the outside.

The next time you find yourself wondering if you are doing it correctly-just focus on what’s going on in your body and trust that your efforts at that moment in that exercise are perfect!    Of course if you have questions on the exercise technique itself be sure to ask your instructor and they can give you a more detailed explanation that can aid in your understanding!