What to Expect in Your First Private Session

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Many people have never worked one on one with a movement or exercise  instructor and have some misconceived ideas about what a one on one Pilates session will be like.  Let me put to rest some of your fears!  If you’ve been watching the Biggest Loser we may have some work to do:) Or maybe you’ve heard horror stories of people doing personal training and being so sore they can’t even walk the next day or lift their arm to brush their teeth?  That is something you will not experience after a session at Rivercity Pilates!

Today I’m going to walk you through your first Pilates private session at Rivercity Pilates. (P.S.- this session is free so definitely take advantage of it!)

  1. When you arrive at the studio we’ll give you a tour of our space.  We’ll show you where you can put your coat, shoes, and gear, point out the restrooms, show you our massage room and our two spacious studio rooms that we use for private sessions and small group classes.
  2. If you haven’t already filled out our new client paperwork we’ll have you fill out our health intake and other preliminary forms.  The health intake form in particular is very important to us.  Your instructor will start your session by sitting with you and going over your health history and discussing how it effects your exercise program.  As instructors we want to help you create a Pilates practice that meets your goals and is safe for your body!
  3. After we’ve learned a little bit more about you, your instructor will start by sharing a little more in depth about the history of Pilates and what and how we teach the Pilates Method at Rivercity Pilates.  We find that learning Pilates is a process and teaching the “why” behind the method is important when helping others create a Pilates practice in their life.
  4. Whether you have been practicing Pilates for years or a brand new beginner we will start the movement portion of your session by teaching the Pilates fundamentals in your body.  The Pilates fundamentals are the building blocks of every exercise and movement we do in Pilates and it’s important to us that you understand them as they are used over and over again in your Pilates practice.  These fundamentals include the concepts of breathe, engaging your deep abdominal muscles, how to stabilize your hips and shoulders and more.  We’ll tailor the exercises we use to teach these ideas to your body and move at a level appropriate for you.
  5. After we teach you the fundamentals and have had some time to work with you and see how your body moves we’ll introduce you to some Pilates exercises that are appropriate for your body.  We often like to let you experience exercises that are considered Mat work (just using your own body for resistence) as well as letting you experience exercises on some of the traditional Pilates equipment such as the Univeral Reformer, the Cadillac or the Pilates Wunda Chair.
  6. We’ll wrap up your session with some time to talk about what we did and give you an opportunity to ask questions.  Your instructor can help to explain the different ways you can learn and practice Pilates and give suggestions as to what might be best for your body.

Our goal during your first session is to start the teaching process and help you decide whether you want to pursue a Pilates practice.  Your session will be a combination of discussion and movement.  Will you be sore the next day?  You might be.  Often when you are learning a new movement and engaging new muscles you’ll feel it the next day- but in a good way!  You’ll know you did something different but no need to worry about being so sore that you can’t function!!

Ready to try a complimentary session?  Click here to find a time that works best in your schedule!  We look forward to meeting you!

Is Mindful Boring?

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When you hear the word mindful what image pops into your head?  Silence, solemness, stillness….

Here at Rivercity Pilates we are big believers in the power of mindful movement to create results in your body and life, but we also like to have fun.  Of course we want to stay focused and mindful throughout our movement practice but at the same time we know that if you are enjoying your movement practice you are more likely to keep doing it and hence get even better results!

We have a “No Grimacing Rule” at the studio!  (See the sign we included here.)  We use this rule to remind clients to smile, lighten up and be positive – all of which are conducive to better movement!

 

If you are looking to find an exercise program you love, consider trying our our small group classes and expect to smile throughout class!   Your first session is complimentary — you can email us or call the studio to schedule  (319-665-2499).

Why are Pilates equipment classes so expensive?

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A student on the Pilates Reformer.
A student on the Pilates Reformer.

If you are new to the Pilates Method of exercise and you are just starting to look at ways to learn and practice Pilates you might be having a little bit of sticker shock.  It’s not unusual for Pilates equipment classes to cost $25-$45 per class.  You are probably thinking, “These people might be crazy if they expect me to pay what I normally pay for a month membership at the box gym for just one 50 minute class.”  Why in the world are the classes so expensive?

There are many factors that go into the price a studio charges for a class but the two major ones are what they are paying the Pilates instructor and the cost and upkeep of the equipment that is being used for class.

Professional Pilates instructors are not your average fitness instructor when it comes to their training and experience and their high demand means in the United States their hourly wage ranges between $15.23 per hour and $49.61 based on their experience!  Pilates Method Alliance certified instructors have a minimum of 450 hours of initial training hours and many comprehensive training programs require 600 to 900 hours of training.  Instructors are not simply taught to repeat movement sequences but are trained in how bodies move, how to adapt movement for various body types and conditions, and how to safely progress clients of varying abilities.  When you take a Pilates equipment class you are getting an individualized movement experience tailored to what your body needs.  Most studios only offer small groups of 6 to 8 people maximum in a Pilates equipment class so that the method can be effectively and safely taught to everyone in class.

Although fairly simple in design, quality Pilates equipment is not cheap and you don’t want it to be cheap! Well built Pilates equipment is designed to accommodate bodies of all sizes safely and effectively.  The spring based equipment needs to be maintained regularly and springs replaced on a regular basis to maintain safety.

Thigh Stretch in a Pilates Tower class.
Thigh Stretch in a Pilates Tower class.

Now that you know a little bit more about what goes into the pricing of a Pilates equipment class you might be asking, “Is it really worth the extra cost to me?”  The best way to answer this question is to try it out!!   The Pilates Method of exercise is a method designed to help your body move as efficiently as possible while gaining and maintaining strength, flexibility and balance.  You can definitely learn Pilates just by doing Pilates Mat work but as an instructor of over 15 plus years I can tell you that you will progress quicker with the assistance and guidance of the equipment and a qualified instructor.

Joseph Pilates designed the Pilates equipment as tools for practitioners and instructors so that you could  “get” the Pilates concepts into your body quicker and more efficiently than if you only are using your own body for your workouts.

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If you are brand new to Pilates we know it may be hard to grasp how this Pilates equipment works and what is so great about equipment classes.  This is why we offer a complimentary private session to all new clients at Rivercity Pilates so that you can experience the Pilates Method of exercise and the Pilates equipment in your own body and make a decision for yourself!!

Where should I be feeling this?

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RCP-55As a Pilates instructor I often get the question,” Where should I be feeling this?”.  It seems like a simple enough question but often the answer can be complicated.  I often find then when people ask me this they want to know if they are doing the exercise correctly and if they are “feeling it” in the correct place.  Or maybe something is hurting during the exercise.

My short answer to the question is usually,” Everywhere!”  But that answer of course needs a little explanation.

What I have found through years of teaching the Pilates Method is that you can’t answer this question the same for every person or every exercise.  You see, Pilates works the entire body all the time.  The exercises are designed to have the body completely engaged and working as efficiently as possible.  So depending on what is tight, strong or weak in your body you may “feel” a particular exercise completely different than someone else and you are both doing the exercise completely correct for your body on that given day!

The Pilates Method of exercise doesn’t teach us to isolate specific muscles but to integrate our body and work as a whole.  Instead of focusing on one or two particular muscles groups I prefer people to focus on how an exercise makes their body feel as a whole.  Check in and find the whole body engagement, create a sense of moving from your center and creating length throughout your whole body.

If you are feeling like some muscles are overworking or something hurts than it’s important to let your instructor know that so he/she can give you some adjustments that will help you find a more balanced approach to that exercise.  And if you really want to know what muscles you are working feel free to ask your instructor.  Most instructors would love the chance to explain all of the different muscles that have to engage for you to do a particular Pilates exercise…..just don’t expect a short answer!!

 

 

You want me to do what with that strap?

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Are you new to the Pilates reformer?  Moving the equipment and straps around on the Pilates equipment can sometimes be intimidating as a new Pilates student.  In the video below, Rivercity Pilates owner Carey Sadler shows you in detail how to adjust the reformer straps to prepare them for the traditional Short Spine and Long Spine Pilates exercises in which we put the feet into the straps.  Don’t worry- we’ll walk you through this in your class or session! If you are a visual learner though, you may find it helpful to watch the video as a learning tool!!

Pilates for Seniors & Injuries. Don’t Judge.

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Interested in trying Pilates but worried about having to get onto the floor and get back up?     Maybe you’re not worried, you just know that you’re not able to get down to the floor and get back up.    Don’t judge Pilates yet!  Be open minded, and read this blog.

[tweetthis]#Pilates is NOT just for athletes and movie stars! It works for 55+ too! Don’t judge! [/tweetthis]

Although Pilates can be done on a mat on the floor it can also be done laying on a raised mat or a piece of equipment called  a Cadillac or tower system.  The raised mat surfaces are about the height of a chair and make it easier for clients to get up and down.  Often our clients with knee, hiIMG_6792p or back problems prefer these mats as they making getting up and down to a position on their back much easier.

At Rivercity Pilates we offer a complimentary private session to all new clients so that you can learn more about what Pilates is, get all your questions answered by one of our highly trained instructors, and try out some Pilates basics yourself in your own body.  We know it can be intimidating starting a new exercise program and we want  you to be comfortable and at ease.

We also want you to know that just because you have a limited range of movement or maybe an injury you shouldn’t rule out Pilates as an exercise method.  In fact, the Pilates method is so adaptable that it is often the ideal type of exercise for someone who is recovering from an injury or someone who is just starting an exercise program.

Contact us today to set up your complimentary session!  Mention this blog and get a $10 account credit that you can use for your first purchase at the studio!