Pampering for your feet…the perfect gift for anyone who spends a lot of time on their feet!


Our Healthy Feet Gift Box is fabulous for anyone who spends a lot of time on their feet! It’s also great for anyone dealing with foot discomfort in their life.  Purchase a Healthy Feet Gift Box HERE. You can pick up the ready to go gift wrapped box at the studio or have it shipped! 



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in Motivation and Inspiration

2 simple props can completely change how your back and body feel!





Do you or someone in your life have issues with your back?  This gift box might be just what Santa should bring to your house!  Click HERE to purchase our Healthy Back Gift Box.  Pick up in studio or shipping available.

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in Getting Healthy, Motivation and Inspiration

The perfect gift for that hard to buy for person!

Our Roll, Release & Relax gift box was inspired by our weekly Roll,Release & Relax Class and contains all of the balls we use in class!  It’s a great gift for anyone interested in some simple techniques to release tightness and tension in their muscles and fascia!  Anyone can easily learn the simple techniques!  Included with the gift box is a free Roll, Release, and Relax Class at the studio!  Click Here to Purchase! (shipping is available or you can pick up at the studio) 

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in Massage

Need a quick, unique gift anyone would love? Let us help!








Check out this gift package from Aroma Joy with two of our favorite products to hep nourish our skin in the winter!  If you are looking for a gift that anyone will love….this is it! 

Purchase a Seasonal Soother Gift Bag HERE!  Pick up in studio or shipping is available! 

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in Getting Healthy

Does the idea of teaching Pilates scare you? (yet you love it enough you are thinking about it?)



Our Pilates Mat Teacher Training Program starts January 12th! 

If you’ve considered teaching Pilates or maybe just want to take the program to learn and progress in your own body there is still time to register!!  Contact Carey to learn more about the program details at 319.665.2499 or!  

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

Relieve shoulder and neck tension in less than 10 minutes right now!

Do you hold tension in your neck and shoulders? Do you find yourself scrunching up your shoulders throughout your day without even realizing it? Maybe you find yourself scrunching your shoulders in your Pilates practice.
This braided towel mini workout will strengthen the muscles that help us find good posture and will leave your shoulders and back feeling amazing!  Need a braided towel for your at home workouts? Purchase one HERE.  If you  don’t have a braided towel you can use or big bath towel for this workout! 

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in Getting Healthy, Mini Workout

December 2018 Inspiration of the Month: Cindy Reed

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

 I started Pilates semi-privates with a friend years ago, but when I tripped over the dog and broke my hip in April 2016, all that stopped. I did everything that was recommended by the professionals to decrease the pain and get my range of motion, flexibility and balance back, but after 2 years of sequences of physical therapy, energy work, massage, Rolfing, nutrition, hot yoga, cardio and weight training, I was still limited and painful.  My physical therapist recommended Pilates, and I had heard good things about Rivercity Pilates. I met with Carey and heard about the team she had assembled. I had a new hope that I could really get back to my baseline functioning and I decided to try.

How often do you practice Pilates and what type of sessions or classes have you been doing?

I started with private sessions with Shelley Mockler, backed up by Carey due to my crazy schedule, and adding in Sara for NRT and also yoga. After I got stronger, less painful and more confident, I began picking up an additional Pilates/Yoga class a week.  I had the good fortune to retire in October, and now I am able to do classes at least 4 times a week, plus continuing my privates with Shelley. 

What benefits or improvements have you noticed in your body and life from doing Pilates?

I am so grateful that Shelley, Sara, Carey, Nick, Nancy, Janee and all the other instructors who collaborate and build upon each other’s sessions to help me achieve my goals.  I have made more progress in the last 8 months at Rivercity than I did with all the other therapies in the two years before I got here! I am now pain free, and have the strength and mobility to take a variety of Pilates equipment classes (except Reformer Jumpboard–but soon!), Yoga, and most recently, Barre and Pilates Mat class.  I sleep better, I eat better (motivated by my physical progress), and I am calmer about the future.

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

I love the Tower and the Reformer, and of course I couldn’t do without the yoga blocks! The Cadillac has been the most interesting piece of equipment, and has allowed me to move in ways I did not think I could.   I am not sure I will ever become adept at the OOV!  The variety of equipment here is amazing. My previous studio had Reformers and a Cadillac, and I know that I would not have made the progress that I have without the team here and the equipment that they are so skilled in using. 

What would you say to someone who is thinking about doing Pilates?

I would say take the leap and try it– if you don’t like it, you can always quit; but if you don’t try it, you will never know the benefits and the amazing personal gains that can be made at this studio. I started slow, and as I made progress, I was able to do more and now can’t imagine life without it!


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in Motivation and Inspiration

You just never know how that first Pilates class you take could change your life…

Hearing how people found Pilates is one of my favorite things!  Everybody’s journey is different and everybody has their own reasons for why Pilates has become important in their life.  Brenda is just finishing up our Pilates Mat Teacher Training Program and I just loved her story of how she accidentally found it when her girlfriends convinced her to take a class!  

How did you find Pilates?  

Pilates came into my life over 18 years ago.  It started as my girlfriend group said we needed to get out and do something.  The group didn’t exercise past walking.   We found a Pilates class at the YMCA.  Really we went to the class as a joke.  We laughed the entire way through class.  You want us to use our core?  You want us to be a Seal?  The veteran Pilates classmates didn’t enjoy us very much.    We never went back but strangely after my twins were born I remembered that class and how good it felt on my muscles and my stress.  I bought the Windsor Pilates DVD series and started doing Pilates at home.    Every time I practiced my muscles felt like they were uncoiling.  My job is fairly stressful.  At this point I still laughed at myself doing the Seal. 

Fast forward to 2009 with stress at an all time high and I was struggling in my career.   My company got me a business coach.  The first meeting with the business coach he asked me what 3 things I do for stress relief.    I laughed….. just get to the point and tell me what I needed to be a better leader at work.  After much prodding I told him – Pilates.  I had stopped doing Pilates for a couple years as I was too busy.  I committed to doing Pilates 2 times per week.  Once again my muscles started to uncoil, my stress level went down and I was handling things better at work.     My career since then continues to grow.    At work I am a much better employee when I am doing Pilates consistently and I feel so much better.  When I go to Pilates class I don’t think like I am going to an exercise class. When I go to class it isn’t about how fast I can go to beat my neighbor.   My thought process is I am going to reduce stress, treat my muscles well and stay limber as I age.   In the past I suffered from terrible headaches on an almost daily basis and when I do Pilates (and no scrunching shoulders) the headaches are gone.

Last year I jumped into Pilates teacher training.  Pilates has given me so much for stress management and I want to share what it has meant to me.   I have twin 17 year olds and they will graduate this spring so Pilates teaching is in my future to fill the “free” time.

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in Motivation and Inspiration

December Life Inspired: Movement for Back Health Class


Sunday, December 9 at 3 pm with Carey Sadler

This Pilates inspired movement class will combine stretching, release work using small therapy balls and traditional Pilates exercises. We’ll explore how movement can be used as a self care tool to help you feel better in your body and specifically your back. You’ll leave class feeling less stiff, more mobile, and with a new understanding of how you can use movement to empower how your back and body to feel on a regular basis! No Pilates experience is necessary and beginners are welcome!  This is a free Life Inspired community class! 

Sign up early to reserve your spot!  

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in Life Inspired monthly gathering, Motivation and Inspiration

November 2018 Inspiration of the Month Debra Aegerter

November 2018

Inspiration of the Month

Debra Aegerter

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

I was looking for a way to increase my strength so that I could continue practicing and teaching yoga. I was struggling with some of the more challenging yoga poses I had been able to do when I was younger but as I got closer to 60 I just didn’t have the strength. 

How often do you practice Pilates and what type of sessions or classes have you been doing?  

I try to take as many classes as I can. Sometimes that’s four times a week and sometimes it’s only two. Four times is always my goal because I feel the most benefit for me personally. I definitely feel as though I’m building at four and maintaining at two. I always book the reformer classes.

What benefits or improvements have you noticed in your body and life from doing Pilates? 

The first thing I noticed was that I felt stronger. It’s a mental and physical thing. I was getting stronger and the yoga poses that were challenging came more easily. In my daily life things became easier too and I didn’t have to worry about injury. I felt stronger and I was stronger.

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

I love the reformer! Maybe it’s because I spend a lot of time on a mat in yoga but it is the class I always want to take. I also love working with props.  I feel like it really teaches you a lot and helps you identify your weak spots.

What would you say to someone who is thinking about doing Pilates?
I would encourage anyone who is considering Pilates to do it! Also, don’t be afraid of the reformer. It took me forever to learn to how to flow with the equipment but I never felt out of place in class with more experienced students. The studio is welcoming and helpful. You won’t regret starting something that makes you feel fabulous.

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in Inspiration of the Month, Motivation and Inspiration, Pilates in Your Life

Meet the Instructor – Shannon

What do you love about teaching Pilates and Barre? 
I love those moments when a client finds an exercise in their body, feels the intention of the movement, and a new connection with themselves. I really appreciate that Pilates and Barre both are not just about one thing or one muscle group at a time. Both exercise methods require that our entire selves are active, alive and participating. I like to tell clients: nothing is ever dead in Pilates or Barre. Feel energy everywhere.

How would you describe Barre to someone who has never done it?  I do not have a dance background, so I like to tell people that.  Dance experience is not required at all. Barre is similar to Pilates in that our focus is on the whole body working together; something is always stretching while something else is strengthening, all the while being supported by form and posture. Barre, like Pilates, is good at finding and working the smaller, supporting muscles that can bring greater stability, balance, and tone.

You have been teaching Pilates for a long time, besides being a mom and having a full time job. What benefits has this had for you in your life? 
I started taking Pilates mat classes about 18 years ago and really fell in love with the focus required by this movement practice. I began to learn my body and to become very in touch with it. That, more than anything, has served me over the years, through pregnancies and crazy schedules and periods of higher stress. When we practice Pilates with intention and remember to keep our mind engaged, then we really have an opportunity to come into ourselves. Pilates has consistently offered me a practice that helps me manage stress, spend time with like-minded and amazing people, a way to connect with myself, and a way to remain healthy, strong and flexible well into my 40’s.


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in Rivercity Pilates Instructors

Celebrate Purple Friday November Life Inspired: Roll, Release and Relax Class

Need to relax after the holiday? Our free Roll, Release, and Relax class is the perfect way to destress and pamper yourself!

You’ll spend all 50 minutes of this class using specialized therapy balls to do self massage throughout your entire body. These self massage techniques are designed to release tight muscles and fascial adhesions, releasing tensions and leaving you feeling more mobile throughout your entire body. This practice is great for anyone…from those who want to combat tightness due to chronic sitting to athletes wanting balance out their training time and prevent injuries. Balls are provided by the studio. No experience necessary!

Stay after class for apple cider, snacks and shopping! This is a free class but space is limited and it will fill up- so sign up early here:

You can also email us at or call us at 319.665.2499 to sign up!

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in Getting Started, Life Inspired monthly gathering, Motivation and Inspiration

November Beginner Pilates Mat 4 Week Series

November 7 -28, Wednesdays at 5pm with Jane McKenrick

This 4 week Pilates Mat class series is designed for those who are brand new to Pilates and want to learn what it is all about and how they can use the Pilates method of exercise to feel better and move better in their body. This class will move slowly and participants will get detailed explanations of how to do each movement in a way that is safe for their body and in a way that makes it most effective for them!  Expect to learn how to breathe better, how to engage your core muscles, and how to start thinking about movement and exercise in a whole new light!

Sign up here.

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in Beginning Pilates, Getting Started, Motivation and Inspiration, Upcoming Workshops

The secret that will make you want to start Pilates this week!!

If you have been following us on social media and reading our blogs and thinking about coming in I have a little secret to tell you today!  If you have been looking for a relaxed, friendly place where you can strengthen your body safely, destress and actually enjoy your exercise time….we’re excited you found us! You may already know this from following us… but we love helping people feel better in their bodies and we love being part of their health and fitness journey!

So here’s our secret…. From now until December 31 is what I call a slow time at the studio from a business standpoint. Like any business there are always times of the year that are busier than others at our studio. From a fitness standpoint I’m sure it has to do with the fact that this is a busy season in many people’s life and they are just not as likely to be able to be as consistent as they would like when it comes to getting to the studio.  As a Pilates teacher I have to tell you I love the “slow times” just as much, if not more than the busy seasons.  I actually love to have just 1 or 2 people in a group class versus 7 or 8 because it means I can individualize those client’s classes even more than what I normally would.  Our regular clients actually love these times too because they have discovered that these small class sizes mean they get an even more personalized experience that allows them to keep improving in big ways in their movement practice!  Our regular clients often comment on what a great deal it is to be able to get the individualized attention without having to pay for a private lesson with a teacher!

I know what you might be thinking….that sounds terrifying!  I am brand new to Pilates and there is a chance I might take a class and get extra special attention from the instructor??  Let me reassure you that it is not as scary as it sounds and our instructors are so great at helping you learn at your own level that even as a new student you too will be loving the extra small class attention you get this time of year!

So why am I telling you all of this??  I’m telling you because if you are new to the studio and are wanting to get started.. now is a fabulous time of year to get started, instead of waiting until the new year!!  I probably don’t need to mention that the new year tends to be one of our busy seasons at the studio right?  Even during our busy season we keep our class size small and individualize classes to those who are there…. but if you feel like you might enjoy a little extra personalized attention as you get started, I would suggest coming in now!  

Check out getting started on our website, send us an email at or give us a call at 319.665.2499 and we’ll help you schedule a complimentary private Pilates session to get started!

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in Beginning Pilates, Getting Started, Group Classes, Motivation and Inspiration, Pilates in Your Life

What is a barre class anyway?

I’m guessing that some of you think that a barre class is only for people that have taken dance lessons in the past!   That is absolutely not the case.    The Barre classes at Rivercity Pilates combine attributes of Pilates, dance, and functional fitness training. This class incorporates small isolated movement to fatigue the muscles, large range of motion to elevate the heart rate, and sequencing that incorporates upper and lower body to make every minute count.  This results in a total body workout that leaves you mentally strong and feeling accomplished.

Here are some frequently asked questions we hear about barre class.

Do I need to have ballet experience or know the ballet terminology?
No, our instructors will explain and demonstrate each movement.

Is it ok to hang on to the barre?
Absolutely.    The barre is there to assist you in keeping your balance.

Will this hurt my knees?

The small controlled movements and the attention to form make this a great class even for those who have chronic knee pain or even a knee replacement. There is not any impact or jumping in the class!  By doing controlled movements that strengthen around the knee joint, we find the clients who have had knee issues in the past discover Barre class helps them to keep their legs strong and avoid future injuries!

Do I need to be able to stand on my tip toes (like a ballerina)?
No. If rising to the balls of your feet does not feel good in your feet our instructors will give you options to keep your whole foot grounded!

Is the entire class done standing?   
No, usually around half of the class is done standing at the barre. The other half of class will be a combination of Pilates and functional body strengthening exercises that are done on a cushioned mat.

Is it ok to take a break if my legs get tired?
Of course — we never want you to overwork!  You’ll see lots of different levels of fitness in our classes and our instructors are fabulous at reminding you how to work at your own level!

Do I need to wear a leotard and tutu?
No, just wear exercise clothes that you are comfortable in!  But of course if you want to put on your favorite tutu…we don’t mind!

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in Barre, Motivation and Inspiration

Do you want to feel and move better? This is the class for you: Roll, Release and Relax with Carey

People have been Raving about this Guided Rolling Class with Carey Sadler 
Saturdays at 8 am 

From reducing migraines, to reducing pain, to just plain feeling better, clients have been loving our Roll, Release and Relax class on Saturdays at 8 am.    Many of the principles we employ in this class are described in the book, “The Role Model”, by Jill Miller.    This class is appropriate for everyone from couch potatoes to runners and those who participate in regular fitness classes!     
Fascia is a type of connective tissue in our bodies that wraps around muscles, organs, bones etc. Fascia can be thick or thin, stiff or pliable, healthy or unhealthy. The composition of fascia depends on where it is in the body and what its function is. Basically fascia gives our bodies its structure and helps us to move efficiently.
In terms of our muscles, think of fascia as a sausage casing. The shape of a sausage is a result of the casing. If you remove the casing, all you have is a pile of chopped meat. One function of fascia is to give shape to our muscles as well as to connect groups of muscles together to function as units or chains. Wherever the Therapy Balls roll, they impact your body’s fascia.   You will find that by “hydrating” your fascia by rolling, you will erase pain, improve mobility and love the way you feel!   
While this is definitely something everyone can do at home with the right tools, often we find ourselves rushing through the rolling sequence, or feeling guilty about taking time for self care when there is so much to do in our home.    Many of our clients tell me, that rolling class on Saturdays is their favorite type of self care!    
You’ll spend all 50 minutes of this class using specialized therapy balls to do self-massage throughout your entire body. These self-massage techniques are designed to release tight muscles and fascial adhesions, releasing tensions and leaving you feeling more mobile throughout your entire body.
This practice is great for anyone…from those who want to combat tightness due to chronic sitting to athletes wanting balance out their training time and prevent injuries. Balls are provided by the studio. No experience necessary and drop ins are welcome!   
*Use any class card or membership option for these classes

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in Pain, Pilates & Aging

Two things your body absolutely needs in the morning!

Every morning after I get up I grab a glass, fill it with water and make my self drink it. I say “make” because on many days I’d much rather have my coffee first thing…but I know that water is what my body really needs and making this simple little change in my habits (water first instead of coffee) really helps my body feel better.  Some days I forget about my coffee without even realizing it ( hard to believe I know!) Just like our bodies need to replenish with water first thing in the morning, I believe our bodies also need to replenish and start the day with movement.  Movement is basically a way to hydrate your muscles, fascia and body tissues after a night of sleep and not moving a whole lot. Here’s just a few things morning movement can do for your body:

  1. Morning movement will aid in better circulation! Morning movement helps raise your body’s temperature by getting the blood flowing from the core of the body out to the extremities. Increasing blood flow helps circulation and delivery of oxygen and nutrients to the rest of your muscles and organs.Better circulation keeps your tissues healthier and you will just plain feel better and more energized! 
  2. Morning movement will stretch out tight muscles and increase flexibility and mobility.  When we sleep we often hold our body in positions for long periods of time that keep our muscles tight and shortened.  By starting the day with movements designed to lengthen and stretch the muscles you will have a head start on your day!  You will not start your day sitting at work with already tight muscles.  You’ll probably find that this helps you feel amazingly better in your body. Increased mobility and flexibility will help your your body be more balanced and you will breaks out of the cycles of always having tight and shortened muscles that don’t work as well as they could and could cause pain and aches in your body.
  3. Morning movement will prevent aches,pains and even injuries.  Morning movement will help your body be prepared for the day ahead and that means it is better equipped to move better and safer.  You’ll be more likely to use good alignment and body awareness throughout your day which will keep away those pesky aches and pains that happen related to poor posture and poor habits.  You physical body will be more balanced and reactive to deal with those silly injuries that happen when we trip over something on the floor or bend over to far to pick something up with tight back muscles.
  4. Morning movement will give you mental clarity and stress relief.   Increased blood flow throughout the body from movement time means your brain also has increased blood flow. This blood flow to the brain increases concentration and focus for the rest of the day. It also accelerates endorphins to the brain helping relieve stress and anxiety. Morning movement time is like an all natural focus pill for your day! 

There’s lots of great ways to add morning movement into your life.  Need some ideas for some movements you can do at home to start your day?  Check out our Rivercity Pilates Youtube Channel.  I especially love anything with a foam roller in the morning as I feel like the massaging effects of the foam roller work to really wake up our tissues for the day. We also offer early morning classes that are designed to get your body ready for your day.  Check out our class schedule here.  And of course..don’t forget to drink some water before and during your movement time!!


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in Foam Roller, Group Classes, Motivation and Inspiration, Pilates in Your Life

October Inspiration of the Month: Diana Strahan

 Inspiration of the Month
October 2018
Diana Strahan

 When did you start Pilates and what inspired you to start?  When my youngest son started college last year I decided it was finally time to focus on myself and me and some friends started looking for an exercise class of some sort.  Although I had been working out regularly on my elliptical, I wanted something for flexibility and strength.  I started Yoga at Rivercity Pilates last September and I hesitantly transitioned to Pilates in November. I wasn’t sure what Pilates was and thought it would be too hard for me.  My friend Theresa talked me into it and I agreed to try it for one month.  I have now been doing Pilates for almost a year. 

How often do you practice Pilates and what type of sessions or classes have you been doing?   I mostly take mat classes, but enjoy taking Barre classes, as well.  I try to do Pilates three times a week but due to work schedule and life commitments I can’t always make it to the studio so I do Pilates at home on the days I can’t make it, using techniques I learned at the studio.  

What benefits or improvements have you noticed in your body and life from doing Pilates? My core is definitely tighter and I feel stronger all over.  I have noticed that my clothes fit me better even though I have not lost weight (which was never the goal).  In addition, doing Pilates really helps my mental health.  I can have a stressful day at work, but once I start doing Pilates I can feel the stress melting away.  Pilates has been great for my body and mind!
Do you have a favorite exercise or piece of equipment (or both)? 
My favorite exercise is Seal!  
What would you say to someone who is thinking about doing Pilates?  
I really didn’t think I would do Pilates for more than one month but I have found it to be so beneficial for me and I genuinely enjoy it.  Anyone who is thinking about Pilates should go for it!  I think the teachers at Rivercity Pilates teach to everyone’s level and help new students feel great about themselves and their ability.   

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in Inspiration of the Month

Exploring the Advanced Pilates Mat Exercises Workshop

This workshop will take you through the entire Pilates Mat sequence that Joseph Pilates outlined in his book, “Return to Life”.  For each exercise we’ll talk about how Joe did the exercise, the goals and skills of the exercise, transitions between exercises and how you can find a working level version of the exercise that works for your body!
This workshop is designed for anyone who has been practicing Pilates and wants to dig deeper into their Pilates Mat practice. We will “workshop” each exercise so that there is plenty of time for you to try the exercise and find a version that works best for you.
Cost $25.00     Register Here 

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in Motivation and Inspiration, Upcoming Workshops

4 Week Beginner Yoga Series starts October 7th

Start your week right with our Beginner Yoga Class on Sundays at 4pm!

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.

What to expect/bring:

Bring a Yoga mat if you have one and if you don’t we have some at the studio!
Bring a water bottle if you like to rehydrate during movement.
Wear clothing that allows you to move freely.
Be prepared to move and also be prepared to have moments of stillness.
Bring a positive and open attitude towards the discovery of you

Click here to sign up today !!!  Or call us at 319.631.9510 or email us at and we can help you sign up! 

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in Group Classes, Motivation and Inspiration, Yoga at Rivercity Pilates

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