Nominate a Breast Cancer Survivor for a Pilates “Scholarship”

Nominate a Cancer Survivor and give them the gift of strength, inspiration, empowerment and encouragement… 

One of my passions as a movement teacher is helping people use movement to improve the quality of their life.  I truly believe that whatever is going on in your physical body, movement can be used as a tool to help you feel better in your body.  I’m so excited to be part of the nonprofit organization called Core Compassion.

Core Compassion Project is a non­profit organization dedicated to offering Pilates scholarships to cancer patients in order to reduce the side effects of cancer treatment. Specialized Pilates fitness training helps to restore physical strength and mental well­ being.
Click here to learn more about Core Compassion.  Click on Scholarships and be sure to read some of the amazing stories of those who have earned Pilates scholarships through Core Compassion!  On that same page you can apply for a scholarship or help a friend or loved one you know apply.  (It’s a really easy process!!)
Send us an email to learn more or if you need any help with the application process!!
P.S.  This is an ongoing program and scholarships can be applied for at any time! 

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in Motivation and Inspiration, Pink Ribbon Program

October Life Inspired – Free to the Community

Happy, Healthy Holidays!

Sunday, October 22
  6 pm to 7:30 pm
Life Inspired is a free monthly event that we host for us to connect, learn something new, and have fun!
Join Health Coach Amy Boelk and discover how to not just make it through the holiday season, but actually THRIVE!
…and join us afterwards for wine and chocolate!!
Sign up for the FREE Life Inspired Event:

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in Motivation and Inspiration

Do You Practice Pilates with Precision?

This month’s studio focus is the idea of “Precision” in your movement practice. For me, precision is simply fine tuning.  Precision is the challenge of continuing to practice a movement so that each time I do it, it gets a little better and I get a little bit “more” out of the exercise.  Precision is what keeps my mind occupied when I’m doing an exercise that I’ve done thousands of times.  Precision is also what creates movements that are controlled and refined.
Precision is one of the qualities of a Pilates practice that I believe really sets it apart from other movement modalities.  Our focus is rarely how many reps can we get in, or how fast can we move.  Our focus is on how we can move in a way that coordinates our breath and movement and use our muscles in a balanced way to move with ease.
As a Pilates teacher I am talking about precision in relationship to my Pilates practice, but the great thing about this idea of precision is that you can apply it to practically any movement practice.  If you are flowing through a Yoga pose or lifting a weight I think you’ll find that just changing your mindset to think about precision takes any movement you are doing to another level.  It makes it a little more challenging, it helps you move with more ease, with more balance and it helps you move better!

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in Motivation and Inspiration

October Beginner Yoga

Beginner Yoga 4 Week Series
picture of yoga classOur September series filled so quick we added two more Beginner Yoga series in October (Wednesdays at 7:30 pm) and in November (Tuesdays at 7:30 pm) 
This series is designed to introduce Yoga to those with limited or no experience.  If you’re a beginner in Yoga or haven’t practiced in awhile, start here!  Over the course of 4 weeks we will learn the basics of Yoga, breath work, postures and alignment and see how all of these combined will help you on your journey to more focus, balance, strength and flexibility.  $49 for the 4 week series.
Sign up: Click Here!

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in Yoga at Rivercity Pilates

Inspiration of the Month – Kathleen

Kathleen Knutson IOM
Inspiration of the Month
Kathleen Knutson

When did you start Pilates and what inspired you to start?
I starting taking Pilates classes at Rivercity a little over a year ago. I had sporadically taken large group mat classes over the years at various gyms but was looking for a smaller studio to get better instruction on the proper form of Pilates.
How often do you practice Pilates and what type of sessions or classes have you been doing?  
I usually take 2 classes a week, one equipment and one mat. I would like to fit in one more this fall/winter per week as my schedule allows.
What benefits or improvements have you noticed in your body and life from doing Pilates? 

I’ve really noticed positive differences in my balance, range of motion and strength. Especially in my neck and core.  Core strength is important to me because I have moderate scoliosis.

Do you have a favorite exercise or piece of equipment (or both)?    
Any exercise that involves stretching my spine one way and then the other are my favorites. Feels great!
What would you say to someone who is thinking about doing Pilates?
Pilates is a great alternative to traditional strength training such as cross fit or HIIT.  There’s less risk of injury.  Cardio is also very important.  I very much enjoy taking Jazzercize classes in Cedar Rapids too.

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in Inspiration of the Month


 This month’s studio focus is the idea of centering in your movement practice and in your life, and I think it’s pretty relevant to this time of year.
For me centering represents focusing on the important stuff first, because I find when I take care of what matters most first everything else falls into place.  When I’m practicing Pilates this means giving myself time to take care of myself and simply focus on myself even though life is crazy busy and I could be doing 100 other things other than Pilates.  It also means focusing on moving from my center first, because all the other details of the exercises often fall into place when I come back to practicing initiating movement from my center.
What does centering mean to you? We’re hoping you’ll take some time this month and explore how a little focus on centering might improve your movement practice!

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in Instructional Video, Mini Workout, Motivation and Inspiration

The one piece of fitness equipment that trains EVERY body….

I think we could all agree that not all workouts are for EVERY body.  For example….running is not the best choice for EVERY body.  If you are overweight or have knee or hip issues…running is not going to feel good on your body and its not necessarily good for it as it may exuberate pre-existing conditions.  Another example…if you have low back problems, jumping into a fitness program that does a lot of burpees and planks may actually make your back pain worse if you are not using good form.  Yet if you are an elite athlete, or fairly healthy with no pre-existing conditions this might be the perfect type of workout for you.  I truly believe there is not one exercise program that is the perfect fit for EVERY body…although I do think there might just be a piece of equipment that effectively trains EVERY body- the Pilates Reformer.  Let me explain.

The Universal Reformer, as inventor Joseph Pilates called it was truly designed to be adaptable to train EVERY body.

Here’s some examples:

For the overweight person who is just starting to exercise, the Reformer provides a supportive place to strengthen the entire body without strain.

  • Many exercises are done lying down on a moving carriage hence giving the body a way to strengthen the muscles without the weight bearing in knees and hip joints that can cause pain and discomfort.
  • The adjustable spring tension allows clients to be really supported in their movements (no straining!) and slowly progress as they strengthen.
  • The design of the reformer allows practitioners to strengthen their core muscles in non traditional ways( ie no sit ups!!).

For the overall healthy, fit person the Reformer works with the individual to challenge their strength, flexibility and balance in a very safe progressive manner giving them what I like to call the most bang for their buck.  You know… a super effective all over body workout that doesn’t take 4 hours..

  • The Reformer is designed to “work with the body” giving it feedback on how balanced it is and how it could work most efficiently.  This feedback from the spring based Reformer system allows practitioners to make adjustments in their alignment and muscles engagement quicker.  This constant feedback system is kind of like having a great coach giving you constant positive feedback as you workout about how you can get more out of your workouts.  The results are increased strength, balance and flexibility quicker than traditional strength training or flexibility workouts.
  • The Reformer exercise sequences are designed to challenge the body and your brain.  For most this means that this highly effective workout has the side effect of reducing stress and leaving you feeling energized after spending your workout coordinating your movements with your purposeful breath.
photo by getty images

Jake Arietta, Pitcher Chicago Cubs

For the elite athlete looking to improve their performance:

  • The feedback from the Reformer allows athlete to quickly identify patterns and movement habits in their body that are affecting their specific sport movements.
  • Many sport specific movements can be imitated on the reformer….giving the athlete’s body a chance to strengthen and balance their body specifically for their sport.
  • There are a variety of advanced exercises in the Reformer series that I’m pretty sure Joseph Pilates designed with an elite athlete in mind.  To get to these exercises you really have to develop the entire body uniformly and have a uniform combination of strength, flexibility and balance. The challenge of these exercises allows athletes to truly take their bodies to the “next level” of competition.
  • The Reformer Sequence is designed to challenge the mind and the body equally and everyone knows that the mind is just as important as the body when it comes to being able to excel at any sport at a high level.  The Reformer could be considered mind training for athletes!!

Curious about what the Pilates reformer could do for you?  Our Beginner Reformer 4 week series starts every 4-6 weeks.    Let us know if you’re interested! We’d love to introduce you to this fabulous piece of equipment!!




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in Pilates Equipment

Breath Inspired Pilates Mat Workout

Our focus this month has been on breath.    This 15 minute Pilates Mat Workout focuses on using the full capacity of your breath, coordinating your breath with your movements and just plain breath awareness!


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in Mini Workout

Is the Pilates Cadillac just a souped-up version of the Pilates Tower?

Definition of souped–up

  1. :  enhanced or increased in appeal, power, performance, or intensity; also:elaborate, embellished

I had a client who was fairly new to Pilates ask me,” Is the Pilates Cadillac just a souped-up version of the Pilates Tower?” and I absolutely loved her description!!

The short answer to that question is yes!!  The Pilates Cadillac is the souped-up version of the Tower!  The Cadillac was Joseph Pilates’ original piece of equipment that was designed to stretch, strengthen, lengthen and give your body feedback in a variety ways. Just like the name implies…the Pilates Cadillac has a quite the “presence” in the studio..  But that presence also takes up a big footprint in the studio.    As much as most studio owners would love to be able to have Cadillac class….it’s not really practical to have 4, 5 or more Cadillacs in one room.  This is where the Tower systems that you see in many studios came about.  The tower system is a version of the Cadillac that allows you to do approximately 75% of the traditional Cadillac exercises on a much smaller, space saving piece of equipment.

The main things missing from the Tower are the overhead bars that run parallel to the mat, the attached trapeze bar that attaches to those bars, and the hanging straps that attach to the bars. So what are you missing out on by using a Tower instead of the Cadillac? Most of the exercises are ones that involves variations of hanging from the bars, the attached trapeze bar/swing and the hanging straps.  These variations are definitely great exercises that are worth exploring in your Pilates practice, but the versatility of the Tower system gives you plenty of exercises that can be used to accomplish the same movement goals as some of these Cadillac only exercises.

Curious about the Cadillac?  Check out this video highlighting some exercises  on the Cadillac!  Want to play and try some of these exercises out?  Schedule a private session and be sure to ask your teacher if you can play on the Cadillac!!  Call 319-665-2499 and schedule a Cadillac session today!


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in Motivation and Inspiration, Pilates Equipment

Inspiration of the Month Natalie Suiter

Natalie Suiter IOM
Inspiration of the Month

Natalie Suiter

When did you start Pilates and what inspired you to start?
Two months ago, I hurt my knee while doing Plyometric exercises. It was so bad, that I couldn’t straighten my leg fully.  I was very frustrated because of the new physical limitations I had, so I started researching what I could do to heal my knee and continue to be active.  At the same time, a friend referred me to a free month of Pilates at RCP.  This was awesome since I had been reading a lot about the positive outcomes of a regular Pilates practice. I spoke with my physical therapist and he said Pilates would be a great addition to my physical therapy exercises.  I signed up and got started right away; excited to heal my knee and continue to be active.
How often do you practice Pilates and what type of sessions or classes have you been doing?  
I have been taking 2-4 classes per week.  My goal is to take a variety of classes with a variety of instructors.  I enjoy the different teaching styles and personalities of the instructors.  It’s fun and challenging when the instructors incorporate different equipment in class, for example, one of my favorites, the foam roller. I have learned a lot and I hope to continue to learn as I attend classes at Rivercity Pilates.
What benefits or improvements have you noticed in your body and life from doing Pilates? 
In just 2 months of practicing Pilates regularly, the functioning of my knee has improved enough for me to start incorporating activities I did prior to my injury.  I’ve also noticed improved posture, increased body awareness, confidence, strength and a slimmer figure.
Do you have a favorite exercise or piece of equipment (or both)?    
My favorite exercise is the windmill on a foam roller.  My favorite Pilates classes at RCP are Tower and Foam Roller Mat.
What would you say to someone who is thinking about doing Pilates?
I think it is hard with all of the health and fitness information available to decide what kind of exercise will get the best results.  Many people want to be thinner, healthier and in better physical shape. However, a lot of the exercise plans or regimens out there just leave people overwhelmed, frustrated and injured; not Pilates. I would consider Pilates to be foundational to a balanced, healthy body! Pilates is fun, challenging and your body will never be the same once you commit to a regular Pilates regimen.

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in Inspiration of the Month

Pilates Travel Workout

Here’s a quick and effective Pilates Workout for you with a theraband!


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in Mini Workout

Meet the Instructor: Amy

Tell us about yourself / your family.  I have been married for 17 years and have 4 kids (shockingly all teenagers)!  Yes, you can sympathize with me now.  🙂

Describe yourself in 5 words.   Prepare, practical, no nonsense (this counts as two words), Seeker

Tell us about your first Pilates experience.  When/Why did you start practicing Pilates?  2 years ago at Rivercity.  To increase the strength of my core and reduce my lower back pain.

Favorite food / or favorite restaurant – Bacon (EXTRA crispy), Bluebird gets it perfect (most of the time :-))

If money were no object, what would you do all day?  Golf, hang out with my kids

Why did you become a Pilates teacher?   I’m actually a Zumba teacher, but I love Pilates!  It makes my body feel so good, I would get on the reformer everyday if I had one!

Describe why you love Pilates.  I have old gymnastics injuries in my spine and Pilates gives me tools that empower me to take control of my body when I’m experiencing pain and get rid of the pain.

Would you rather hike or bike?  Hike

My kids on the first day of school 2017.

If you could live anywhere in the world — where would you want to live?  Switzerland

What are your favorite ways to incorporate movement into your life in addition to Pilates?  Zumba and yoga

Who would you want with you if you were stranded on a deserted island?  The hubs

If you won an amazing prize, and the choice was either take an incredible vacation or get the dollar value in cash — which would you pick?  Vacation, hands down – MEMORIES!

Would you rather enjoy a houseboat or a speed boat?  Houseboat

Do you have a guilty pleasure?     Chips n salsa

If you could live in a book, TV Show or Movie – what would it be? The Great Gatsby



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in Rivercity Pilates Instructors, Zumba

Am I physically ready to become a Pilates teacher?

Our 2015 Pilates Teacher Trainees!

The number 1 most common question I get from people as they are considering becoming a Pilates teacher is:  Am I physically ready to go through the program?   This may be code for, “Do I need to lose weight to become a Pilates teacher?”

My answer to this question usually starts with some more questions for them. Do you enjoy doing Pilates? Are you willing to put the time in it takes to continue learning Pilates in your own body?

The beautiful thing about our teacher training program is that you are required to have a Pilates practice in your own body.  You are required to log in hours of personal practice, private lessons with professional Pilates teachers, and group classes.  It honestly doesn’t matter where you are starting in your own body and it doesn’t matter if you have some things going on in your body that affect your movements.  If you commit to going through the program, by the time you are done you will have a consistent Pilates practice in your life and you will learn the knowledge and skills you need to help others create a practice in their own life.

So much more important than your starting place of your own Pilates practice, is your willingness to commit to getting all the program hours completed.

Are you thinking about becoming a Pilates teacher?  Does the idea of creating a regular Pilates practice in your life excite you?  Do you want to be able to help others create a Pilates practice in their life?  We would love to talk to you in more detail about our upcoming Pilates Mat Training program starting this September!!  Contact us today to set up a time to talk to Carey about the program details.

Register early for the program and take as many Pilates Mat classes as you like from now until the start of the program!! (up to $250 Value!!)

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in Motivation and Inspiration, Pilates in Your Life, Teacher Training

Meet the Instructor: Dominque

Dominque teaches hatha yoga at 8am on Saturdays!  

Tell us about yourself / your family. 
I am the oldest of three, the only girl. Grew up playing sports and going on lots of camping trips. I grew up in the Northwest, so I am used to the rain, pine trees, and people who commute to work by bicycle. I love the ocean, not the white sandy beaches most people imagine, but the rocky cliffs of the Oregon coast, full of tide pools, sea lion coves and often shadowed by overcast weather. I broke a lot of bones as a kid, some were the fault of my younger brother (I’m terribly competitive) and others were the fault of my own wildness. Dad taught me to be tough, I remember walking home from the park near my house after a spill, and then being in a foot cast the next day. My mother and I look the same, especially when I’m home for the holidays and raid her closet. I moved away from home rather young because of ballet, but we’ve always been a close family. We have a lot of matching pajama sets, its our traditional Christmas eve gift. Last years theme was polar bears, the year before that I think was red and green plaid- makes for a very organized Christmas morning family photo. 

Describe yourself in 5 words.
Confident. Self-critical. Passionate. Adventurous. Artistic.

When/Why did you start practicing Yoga?
I began my yoga journey my first year at Pittsburgh Ballet Theatre’s professional training program, as we had yoga classes bi-weekly as cross training. My first year in the program I had issues with a reoccurring injury and self-confidence, but I was lucky enough to have a phenomenal yoga teacher who recognized my struggle and nurtured me. I began to take yoga daily and it provided the balance I needed in my life.

Favorite restaurant:
Barley & Rye, it’s a farm to table restaurant in the quad cities

If money were no object, what would you do all day?

Why did you become a Yoga teacher?
I wanted to share something that I know works with others

Describe why you love Yoga in three words.
It feels good.  

Would you rather hike or bike?  

If you could live anywhere in the world — where would you want to live?
New Zealand

What are your favorite ways to incorporate movement into your life in addition to Yoga?
Dancing! Also, anything outside, I often take my yoga mat to the park, I love biking, hiking, I recently went kayaking for the first time in the Adirondacks, that was pretty neat

Do you have a guilty pleasure?    Something that is generally looked upon as wrong — but you keep doing it?
I eat peanut butter straight from the jar!



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in Motivation and Inspiration, Rivercity Pilates Instructors, Yoga at Rivercity Pilates

Rivercity Pilates truly is “Couch Potato” Friendly

Has it been awhile since you’ve taken an exercise class or worked out?  Would you consider yourself a “couch potato”? Does the thought of starting back to exercise scare you?  Do you worry about making a fool of yourself in class or feeling out of place?  One of the most common things we hear from new clients is,” I don’t know why I didn’t try this sooner!”.  And so if you are one of those people who has been contemplating coming in, but just hasn’t made the leap…this blog is for you!!

We understand there are a lot of “roadblocks” that keep people from scheduling that first session or class and so we made up a quick list of our top 5 reasons why we would consider Rivercity Pilates Couch Potato friendly(ie debunking those excuses you are telling yourself about why you haven’t come in yet!) .

  1. A Complimentary private session.  We know that starting a new exercise method and even just walking into the doors of a new “exercise” place can be scary! This is the number one reason we offer a complimentary private session for new clients.  We really believe that movement is for everyone and we find the best way to get started at a new place is with some time talking and working with a teacher who is focused on your individual needs.  If you’ve never worked one on one with a professional movement instructor you are in for a treat!  You’ll leave this session feeling welcome at the studio, having a better understanding of what the studio offers, have a better understanding of your own body and excited about the possibilities of movement in your life!
  2. A positive, encouraging atmosphere. Are you looking for people to connect with who want to lift you up, support you and help you reach your health goals without feeling like you are out of place or don’t belong?   At Rivercity Pilates it’s our mission to make everyone feel welcome and create an environment where you can be yourself, enjoy your movement time and walk out of our doors feeling better than when you walked in!
  3. Beginners don’t feel like beginners….really!!   You’ll never feel out of place or like a failure because you can’t do an exercise a teacher is instructing.  Our teachers automatically give variations and modifications to all exercises for where ever you are in your body.
  4. We work around injuries, aches and pains and even hip and knee replacements.  Have a chronic sore back, knees that ache or maybe a hip replacement?  Great!! We love to show our clients that you can still do safe, effective movement even when you have “stuff” going on in your body!  And I guarantee if you are in a group class you won’t feel singled out or weird because of it!
  5. Variety.  When you are trying to create a regular movement practice in your life we think it’s nice to be able try lots of different things to see what you enjoy the most!  We have a wide variety of Pilates, Yoga, Barre and Zumba on our schedule that gives you the chance to create a custom schedule based on your favorite classes.

Ready to take the leap?  We would love to help you schedule your first complimentary private session or class!  Have a question before you come in?  Simply email or call us and we would love to answer it!


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in Getting Started, Motivation and Inspiration

Zumba and Pilates? Why do we offer Zumba at Rivercity Pilates?

Picture of people doing zumba at Rivercity PilatesHave you heard of Zumba?  Zumba totes itself as “Pretty much the most awesome workout ever. Dance to great music, with great people, and burn a ton of calories without even realizing it”.   It’s a total workout, combining all elements of fitness – cardio, muscle conditioning, balance and flexibility.

As a Pilates and Yoga studio we focus on being a place where our clients can come in and have a great movement experience that leaves them walking out of our doors feeling better in their bodies then when they came in.  So when we were looking to grow our offerings and offer some cardio based classes in our studio… Zumba seemed like the perfect fit! Here’s our top 5 reasons why we love ZUMBA and are hoping you do too!!

  1. It’s Beginner Friendly! Never been to Zumba before? Don’t worry! Zumba is taught for the beginner in mind and it doesn’t matter if this is your 1st or 100th Zumba class.
  2. It’s never boring!  We all know that cardio can be boring some days.  Even though we know how good it is for our bodies and minds…It’s hard to motivate yourself to get that walk or jog in, it’s a challenge to jump on your bike or even toss in a DVD to do a workout.  The great thing about Zumba class is that it’s fun and before you know it you’ve been moving and dancing for 50 minutes, burning lots of calories and having fun at the same time!
  3. The Music!   The heart pumping Latin music will leave you feeling energized!!  It’s been proven that music can change your mood and make you feel better in your body and we agree!!
  4. It does not have to be perfect!  If you are someone who feels uncoordinated in a step class or always get those dance steps mixed up….it doesn’t matter.  You’ll find with Zumba that you can easily follow along even if dancing isn’t your best skill!  You’ll be encouraged to move at your own pace, do what you can and just keep moving to the music!
  5. The People!   Exercise with other people who are learning Zumba and getting their cardio in at Rivercity Pilates.   We laugh, we sweat, and most of all – we get healthier!

Are you looking for some fun cardio to spice up your workout routine? Then Zumba is just for you!

Check out our Zumba class schedule and click here to sign up for a class today!

  • Mondays at at 11:00 am
  • Wednesdays at 9 :00 am
  • Fridays at 8:00 am
  • Sundays at 9 am



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in Motivation and Inspiration, Zumba

Breath inspired Mat Mini Pilates Workout

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in Instructional Video, Mini Workout

Why do you always start with my feet?

One of my newer private clients asked me the other day ago,” Why do you always have me do these exercises with my feet at the beginning of our session?”  The exercises I was having her do can be seen in the video below and use a small ball to roll your feet out.  She liked the exercises and was even doing them at home, and more than anything was curious about why I always had her do them.

My answer: Your feet, and the tissues and muscles in your feet have a direct effect on how the rest of your body moves! By starting with the feet we are giving the rest of your body the best possible prep to move it’s best and get the most out of your session.  As an example I had her do the ball exercises on one foot first.  Then she did a slow standing roll down to check in with how the backs of her legs felt.  She was amazed at how just by rolling out her foot, her muscles in the back of her leg on that side felt looser and less stiff!  If you haven’t tried this yet…go do it now!!

If you’ve never really thought about your feet in terms of how they impact how the rest of your body feels….it’s worth a little examination!  Join me for my Healthy Feet Workshop On Saturday, August 26th at 10:30 a.m. and learn why you should pay attention to your feet and walk away with lots of simple exercises and movements you can use to keep your feet healthy and happy!!


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in Motivation and Inspiration, Pilates in Your Life

Healthy Feet Workshop with Carey Sadler August 26

Our feet influence all of our body movements and can have a direct impact on our back, our hips and our knees! You’ll learn some easy, effective exercises designed to keep your feet pain free and happy as well as the rest of your body!!

If you have ever had foot pain you know how debilitating it can be and how it can affect your whole body. In this workshop we’ll talk about some basics of why the feet are so important in relationship to the rest of the body’s movements and in our daily life. You’ll walk away with some easy exercises that can be incorporated into your life to keep your feet healthy, flexible and strong.

You don’t need to have foot pain to benefit from this workshop but if you have dealt with or are dealing with Plantar Fasciitis, bunions, hammer toes, heel pain or any foot discomfort you will especially love this workshop!!

$20 Sign up using our online scheduling system to reserve your spot. Space is Limited!!

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in Upcoming Workshops

Have you thought about becoming a Pilates Teacher?

Pilates Teacher Training starts this fall!
Fall 2017 Pilates Mat Teacher Training Workshop dates:
  • September 10, 2017
  • October 1, 2017
  • October 22, 2017
  • November 12th, 2017
  • December 3rd, 2017

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.

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in Teacher Training

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