Tag Archive for: Rivercity Pilates North Liberty Iowa

Summers are hard on stay at home Moms

photo from jeffgreenhouse.com

Sometimes the stars are aligned, and sometimes…….

Summertime for a stay at home mom of three young children is hard work. Much harder than the school year. Add in to the mix a husband that works 60-70 hours a week and you’ve got yourself one tired momma. I only get Mom-time when the stars align.

My trips to Rivercity Pilates has been limited to mostly 4:00 pm Sunday yoga for the past few months since that’s about the only time that my husband is home to watch the kids.

Kimberly demonstrating and cueing!

Kimberly demonstrating and cueing!

A few weeks ago, the stars aligned and I found myself free on a Tuesday evening with no little league game on the calendar and my husband home at a reasonable time. With shaky fingers, I signed up for Kimberly’s 6:30 pm Tower class, certain that my recent absence from Pilates would slow down the class and earn me glaring eyes from everyone else who knew what they were doing.

When I entered, I joked with Kim that I’d be lucky to walk out of the class alive after not having been to a Pilates class in so long. She quickly calmed my nerves and said it would be like a private lesson since I was the only one signed up for the class. The stars really were on my side that night as I eased back in to my Pilates practice with Kim’s gentle guide and reassurance that I was, in fact, breathing correctly and swinging like a ballerina rather than a chimpanzee on the Cadillac.

I later joked with Carey that it was like a first date and Kim said all the right things! With any luck, the stars will align in my favor soon so I can return to life on the mat regularly.

~Amber, stay at home mom of 3 who LOVES her Yoga and Pilates mom time!!

[tweetthis]Mom time for #Fitness is hard to find in the summer! One Mom’s story[/tweetthis]

 

 

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I just don’t know enough about Pilates to teach!

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I clearly remember my mentor telling me when I went through my original Pilates instructor training program:

IMG_2738“If clients do the Pilates work on a regular basis they will get results and as a teacher its OK if you can’t explain every detail of that transformation!”

As a new instructor this is a wonderful thing to hear!   It means that even if I don’t teach it perfectly, even if I mess up every once in a while and even if I can’t answer every anatomy question my client asks me – it will still work!  As long as I keep people safe and keep them motivated to keep doing the Pilates work they will get results.  At the time I’m not sure if I wholeheartedly believed this – but I wanted to so I always kept it in my mind to trust the Pilates process and the genius of the work Joseph Pilates created.

Joseph H. Pilates said,” In 10 sessions you’ll feel a difference, in 20 sessions you’ll see a difference and in 30 you’ll be on your way to a whole new body.”

Again, Joe knew that if people just committed to a regular practice of his method they would see results.  After teaching for 15 years I can tell you there could be nothing more true!  As an instructor I see it over and over again.  When I notice big changes in my clients movements and their bodies I often double check their chart to count how many sessions they have gotten in and what do you know…it is usually somewhere around 30 when those big changes happen!

As a Pilates instructor you are always a student of the Pilates Method and the learning process is never ending.  For me that is something that I love about my career as an instructor.  I think its an important reminder for Pilates instructors where ever they are in their teaching journey to trust the process.  Teach the best class or session you can, get people excited about their Pilates practice and trust that you are making a difference every time you teach!!

Check out our Pilates instructor training programs at Rivercity Pilates and learn more about mentoring with me during your Pilates journey!

Carey

@careysadler

 

 

How my bike rides are improving my Pilates practice!

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IMG_0718It’s summer and I’m finding my weekly long bike ride is really improving not only my overall health but also my movement patterns and the balance in my body!  The last few weeks I’ve noticed a few things going on in my body.  The first was that my left quad muscles were very very sore after my long bike ride(and not my right) and second was that my right side waist has been overly tight(maybe a combination of a tight psoas and  QL for those of you who love anatomy).

On my ride this week I realized when I got to one of my first hills that I was hiking up my right hip to try to get more power to get up the hill.  So I focused on anchoring my right sitting bone(ischial tuberosity) to my seat and immediately noticed a huge difference.  First of all my right quads and leg muscles had to work more and my right side felt lengthened.  It definitely took some concentration throughout my ride to keep my right sitting bone on the saddle- I obviously had created a habit of trying to pedal with my hip! It was amazing though how much more balanced I was and how much better my body felt during and after my ride.

Having discovered this pattern I have been paying close attention to my hip alignment in my Pilates practice and have felt some exciting changes just from shifting my focus and being aware of it! I definitely can feel that I am working more evenly and I haven’t had the soreness that was more predominant on one side versus the other.

Are you a cyclist or runner looking to cross train?  A regular Pilates practice can not only create more strength, flexibility and balance in your body, it will teach you how optimize your movement patterns so you can train most efficiently!!

 

What is Pilates Flow?

Are you new to mind body exercises like Pilates?  Do you see the word FLOW in a class name and think about flowing down the river in a raft?  What does it mean to FLOW in a class?

The Pilates method of exercises uses the concept of learning a sequence of exercises and then tying those exercises together in a way that makes it seem like you are constantly moving or flowing.  This type of practice allows the practitioner (student) to continually practice specific movements and fine tune them in their body while getting a great workout.

Usually in a FLOW class not only is there a sequence but there are transitions between exercises.  What this means to you is that you are moving more and resting or pausing less (aka – more work!)  It also means that you will probably be more comfortable in a FLOW class if you’ve already learned these exercises and sequences so you don’t feel like you are lost!  You don’t need to be an expert at the exercises but it is nice to have a basic understanding of the movements involved and have done most of them at least a time or two before taking a class.  This way you are comfortable with the version of each exercise that’s best for your body and can fine tune it.

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Your instructor will be cuing and giving suggestions for different variations but probably won’t stop the sequence of a class to give a detailed “how to” of every exercise.  If you are looking for a slower paced class or a class that takes a little more time to walk you through the intricate details of each exercise it might be best to start with a Fundamentals class, a beginner class, or an all levels class that isn’t specifically a FLOW class.  A private lesson is also a great way to prepare you for a FLOW class if you want to learn the movements and sequences before jumping into a class.

Have more questions about what type of class might be best for you?  We would love to talk to you one on one so we can learn more about you and give you our suggestions on what classes might be a good fit for you!  Feel free to email or call us or set up a complimentary private session to learn more!

Meet the Instructor Monday – Shara Power

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2014-03-22 14.53.07In today’s Meet the Instructor Monday, we’d like to introduce you to Shara Power, who began teaching yoga classes at Rivercity Pilates this summer.   If you haven’t tried one of Shara’s classes, I guarantee she will make you feel terrific, as she leads you in moves that will work every muscle in your body! We asked Shara some questions, and here are her answers!

Compare yoga to your full time job!!  During the day for my “real” job, I am an Informatics Specialist at the University of Iowa Hospitals and Clinics. This is a fancy way of saying I work with the hospital’s computer charting system. I was a Bone Marrow Transplant nurse for the first 7 years of my career and transitioned to the information technology side of health care in 2012. It was at this time that I started my first teacher training at Jane’s House of Yoga in St. Louis, Mo in the Dynamic Yoga Method. I learned a lot about change in that time frame and yoga was the grounding force that helped me deal with it. I use yoga everyday in my daily life, not just in the physical adjustment of my body but more so in how I deal with others, stress and challenging situations. Yoga has taught me to accept what I can not change and to be open to the exploration of new ideas and complex problems.

Favorite food to prepare?  I am not an incredible cook but I am learning! I try at every holiday to learn how to make a family recipe. My husband, Zach, and I like to share the wealth when it comes to cooking at home. We try to cook and clean up together whenever possible. It is great being able to spend time together by doing something so simple.

We heard you were a dancer, can you elaborate?  I started dancing when I was 4 years old and danced all the way through college. I have done just about every style of dance out there but jazz and lyrical were always my favorites. In fact, it was my love of movement that brought me to yoga after college. I have yet to try ballroom or belly dancing but hopefully I can get Zach to ballroom with me at some point in our lives!!

Why did you choose to practice Yoga?   As I mentioned, I was an avid dancer and have always had a need for movement in my life. I have never been a sports person or a runner so when I graduated from college and went from dancing 4-6 hours a day to nothing, I felt like there was a huge void in my life.  My Mom started practicing yoga in 2007 and encouraged me try it out. I started practicing in 2008 at The Studio on South Dubuque St in Iowa City. I remember being so sore for the first 2 months of practice!! But underneath all the sore muscles something was happening deep in my heart. I was falling in love with this practice! It was liberating, life affiriming and emotionally challenging all in one. I knew I was hooked from that moment on.

Why did you become an instructor?  I had been considering becoming a teacher for about a year but the turning point for me was when a teacher of mine asked me if I would be interested in teaching a class at the studio. I have been on the teaching journey ever since.

catsHow do you de-stress  outside of yoga?  Lots of time with my husband, Zach, and 2 cats, Bailey & Duncan. I also LOVE to travel and am gone as often as I can be.

What is your favorite song / favorite group?  My favorite artist since I was about 14 is Tori Amos. Don’t get to play her music much in class but I listen to it constantly and have seen her in concert about 6 times.

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Something that would surprise the students who have been in your classes so far?  I am a HUGE Harry Potter Fan. I have my own wand from The Wizarding World of Harry Potter and have been sorted into the Ravenclaw House. Zach and I plan to go on a Harry Potter themed England vacation in the summer of 2016.

I’ve attended Shara’s classes, and her excitement and energy inspire all her students!   Try a yoga class with Shara soon — I am certain that you will be glad you did!   We are excited to welcome Shara to Rivercity Pilates!

Carey

The Day I Discovered Mindful Exercise

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DSCN0397A Student Story:

My name is Becky Monroe, and I’m a student at Rivercity Pilates.   I’m also a blogger in my work and personal life.     Carey offered me a free class card for some Pilates Student Blogs, and I jumped at the chance.   I have been practicing Pilates since March 2014.   I’m not sure when my trips to RCP transitioned from workout to “a practice”, but I am starting to feel like I am practicing Pilates.   I generally take my private sessions and my classes in the early morning, before anything in my life can get in the way of my workout.

A couple of weeks ago, I had a really bad day at work.   There was one of those “let’s talk it out” calls, and the conversation seemed to focus on me not doing anything right.   No doubt part of what was said was true, as I realize there are two sides to everything, but I left that conversation feeling hurt and betrayed.    I choked back my tears, and tried to keep on keepin’ on.   I tried to keep busy after work, but the tears were always right there, right under the surface.    I didn’t sleep well, in fact I was awake until early morning.   I finally fell asleep just a couple of hours before my alarm went off for 6:30 sunrise class.   I considered going back to sleep, but I knew that sleep was unlikely.  I got up and got ready, and got back in the car.    Right then, all the feelings from the day before came rushing back.

When I drove into the parking lot at RCP, I couldn’t hold the tears in.   I considered driving to another parking lot and just sitting there to cry it out.   Yes, I know I take things too personally, but I think that also contributes to some of the good things I do.   I walked in, and got on my reformer, mostly without looking around.    As we started to do footwork, my brain was racing.

I’ve never tried to do a reformer workout when I was emotional.   Would I be able to do it?    I considered walking out, but I had the reformer in the back, and I didn’t want to walk by everyone.   My brain wasn’t even clear enough for me to remember that there was a back door.   Ok, concentrate.   Footwork.    Push out, pull in.   Don’t move your hips.    Breathe.   Inhale on the way out.   Exhale on the way in.   Do another one.    Ok.    Birds on a perch.    Wrap the toes and heals around the bar.   Out and in.  Stretch those heals.   Curl around the bar.   Inhale, exhale.   I didn’t want any thoughts to invade my head or my heart from outside the room.   Heals on the bar.   In and out.   Inhale, Exhale. Tendon Stretch.   Inhale. Exhale.  Maybe I can make it through.  

It was time for hundreds.   OH MY!    Can I make it?    As soon as I curled up — my ability to breath went away!  I read somewhere that you should try to inhale and fill the bottom of your lungs and then up.    My lungs felt like they were tiny, like baby sized lungs.   Focus.    I put my head down for a couple of breaths.    That helped a little.    Back up.   Baby lungs were still here.   What would I have to do to feel better?  

Short Spine was next.    Turns out, that short spine was the answer.    The first one I did — I must have looked like Gumby — and I’m sure Carey was wondering what was going on with me.   She didn’t say anything, and she let me work it thru, and I did that whole class, one breath at a time.   By the end of short spine, I was feeling like the tears had gone back into my tear ducts, and I could face the rest of the class.  When we got to the long box/short box — I had to concentrate — because I didn’t want to fall off the box, and I struggle with all those exercises on a good day.

When I got back into the car after class, I did feel the stress of the workday in front of me.   The stress hadn’t disappeared, but I wasn’t replaying that conversation in my mind over and over like a broken record.   Mindful exercise brought me past that “let’s talk it out” conference call, and brought me to the present moment.   To be perfectly honest, when people had talked about mindful exercise — I may have rolled my eyes and thought they just wanted to be teacher’s pet…….until I felt it myself.   I truly hope that you all will be able to feel that focus, without having a “let’s talk it out call”.      See you in class.   Come in the AM.   We have fun during mindful exercise!