The First Steps are the Hardest!

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Diane (left) and me!

Diane (left) and me! Friends for Life!

I’m a student at Rivercity Pilates, and I’ve been practicing Pilates for almost two years.   I had no idea that my Pilates practice would turn me into Pilates evangelist. Pilates has changed the way my over 55 year old body feels! So when one of my oldest friends (old being the time we’ve been friends, not how old she is) stopped here on her way to visit family for Christmas, I seized the opportunity to share some Pilates.

I have to admit, I guilted her into saying she’d try Pilates.   I asked her to do one thing for me, without telling her what it was, I just said it was important to me.   Of course she said yes.  Then she asked me what to wear!     I made an appointment for her with Carey at Rivercity Pilates, knowing that Carey would not push her to do things that her body wasn’t ready for.

Diane is a band director in Ohio.  Her days are active introducing students to instruments, teaching, conducting, and her job requires her to travel between school buildings in her district.  When she gets home after school, she’s tired, and I totally get that.    What I’m saying is that she’s not the type of person who stops at the gym and walks on the treadmill on the way home from school.  Like me, Diane has struggled with her weight, and like me and many Americans, being overweight contributes to some health issues for her.

Imagine how hard it is for Diane to know that I had scheduled a private Pilates session for her.   What she knows of Pilates is what she’s heard from me, and the pictures she might have seen on the internet.   Those pictures often have people showing their flexibility and strength by getting into very advanced positions on the Pilates equipment.   There should be a caption saying “don’t try these exercises at home!” or “this was not this person’s first Pilates session”.

The first Pilates session at Rivercity Pilates is filled with information.  Carey goes over the Pilates principles while introducing you to some Pilates exercises, and she is very conscious of your working level.  The first exercise was learning the Pilates “breath” and the second exercise was doing some arm circles.    I could feel Diane get more comfortable with every move.  Carey was not asking her body to do things that it wasn’t ready for.  Carey was giving her exercises that she could do every day, and help her body be able to move better.   Like many of us, when Diane’s arm went above her head, her shoulder went right with it, so the instruction turned to shoulder stability.   Remember, Diane is a band director, so shoulder stability is something that will help her every day as she conducts the band.

Check Diane’s reaction at the end of this video when she was learning Arm Circles!

http://https://youtu.be/Zo1ZL_EQt50

In Diane’s case, she is fighting some arthritis in her knees, so a good part of Diane’s first Pilates session was spent in stretching the muscles in her legs.  Carey asked Diane after nearly every movement how that movement felt in her body, and adjusted when Diane felt that the movement wasn’t working for her.

I admire Diane for so many things, but today I admire her for having the courage to take that first step and go to a Pilates session.   She was able to see the value of taking private Pilates sessions while she is learning, and she will know what to expect when she signs up for Pilates private sessions in Columbus.  Carey researched and found a studio for her after her session since she lives in another state!

This is NOT an exercise you would do in your first Pilates visit!

This is NOT an exercise you would do in your first Pilates visit!

Yes, I asked Diane for her permission to share the story, and to take pictures and videos during her session.  The first steps are the hardest. Making a commitment to move, and going into the studio that first time is difficult, especially if you don’t have a friend who guilts you into saying you will go and drives you there to make sure you will show up!  We shared this story to let everyone know that those pictures you see when you google Pilates images, are not the types of exercises that you go on your first visit.

Being scared about starting an exercise program is normal and expected.   I hope our story has helped you realize that making that first appointment, and walking in the door of the Pilates studio will be more difficult than your first Pilates session.   Learn from Diane, and make it your New Year’s Resolution to schedule your complimentary session at Rivercity Pilates today!

 

Office Pilates Day 20 : You can be healthier in 5 minute chunks!

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Have you seen some of our short Office Pilates videos and thought,”Sure I can do these things, but if I’m not practicing Pilates 2 or 3 times a week is this really doing me any good?  Or maybe you’ve thought,” These things are way to simple and basic to be effective!”. Maybe you’ve said to yourself, “I’ve seen pictures of people doing Pilates and it looks nothing like Office Pilates!”.

Our Office Pilates series was really designed to open your eyes to the possibilities of a mindful movement practice.  It’s true that what we’re calling Office Pilates may look very different from a traditional Pilates workout and that’s on purpose.  We want everyone to know that you don’t have to be super fit, skinny, flexible and have hours each week to workout to benefit from adding mindful movement into your life!! Wherever you are in life, your health and happiness can be improved by learning about mindful movement techniques and starting to incorporate mindful movement into your daily life!!

A lot people are hesitant to start a mindful movement practice like Pilates because they can’t figure out how they can do it 2 or 3 times a week( or maybe even once a week) and they figure if they can’t do it religiously it would be pointless.   Their life is packed with work, family, travel, and countless commitments and so the idea of squeezing one more thing in seems… well… impossible.  If you are one of those people I have some exciting news for you!

There are no rules about having a mindful movement practice and every time you practice (even if it’s taking a class once a month or watching a short video and trying a new movement)  you will get benefits.  The benefits of a mindful movement practice go far beyond the physical movement.  Every time you practice you learn new things about your body, your alignment, the way you are thinking and how you move throughout your life.  You are practicing being mindful through movement and science is proving that mindfulness can reduce stress, increase overall happiness and have some pretty big effects on your overall health!! (Isn’t that exciting!!)

Wikepedia says this and more about mindfulness:

The practice of mindfulness involves being aware moment-to-moment, of one’s subjective conscious experience from a first-person perspective.  (i.e.- notice what you are doing and how you are doing it)

Clinical studies have documented the physical and mental health benefits of mindfulness in general, and MBSR (Mindful Based Stress Reduction) in particular.  Programs based on MBSR and similar models have been widely adapted in schools, prisons, hospitals, veterans centers, and other environments. 

When you practice mindful movement you train yourself to take that mindfulness into your daily life and daily movements.  And whether your are practicing mindfulness in 5 minute chunks at your office desk or a 50 minute Pilates or Yoga class it all adds up!!   So what are you waiting for?  We encourage you to start small and maybe just pick one exercise or movement to add in on a regular basis.  Once that becomes part of your daily routine try something else.  Maybe when you see what a difference those little chunks of mindful movement have made you’ll decide that you want to keep learning and keep adding it into your life.

Have questions or want to learn more about mindful movement at Rivercity Pilates?  We would love to talk to you and share our passion for mindful movement!  Give us a call (319.665.2499) or schedule a complimentary private session today!!

 

 

Why husbands should buy their wife Pilates sessions for Christmas!

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christmas!It’s that time of year again and if you are like many men you are trying to think of a unique, thoughtful gift for your wife that she won’t want to return! What about purchasing her a package of private Pilates sessions? I know what you are thinking…..if I buy my wife fitness classes she’s going to think I think she needs to lose weight or get into better shape and that could get me in trouble! Let me put some of your fears at ease and give you some of my top reasons why private Pilates sessions makes a perfect gift and why it may be the best present you’ve ever gotten her!

1. She will feel like a movie star!! There’s a reason why you hear about all of the stars who are doing Pilates (Jennifer Anniston, Reese Witherspoon, Cameron Diaz…) Pilates instructors are highly trained instructors who specialize in teaching the Pilates Method of exercise to any body type. Her one-on-one sessions will be tailored specifically to her body and she will feel like a queen! What a great gift from you! What could be better than individual sessions tailored to exactly what your wife wants from a fitness program?

2. Pilates is great for every body and every age. Individual sessions can let you explore if it is a method of exercising that she wants to incorporate into her life. Whether you are recovering from a back injury or an elite athlete- Pilates can improve how you feel, how you move and how your body looks! Pilates instructors are trained to work with lots of different body types and even injuries so there is no need to worry about if your wife will feel comfortable working safely with the instructor.

DSCN76943. Going to the studio is NOT like going to the gym. The studio atmosphere is spa-like, comfortable and welcoming! It’s like the “Cheers” of the fitness world! Everyone knows your name and your instructors know you and your body. You don’t have to worry about getting lost in the crowd. Many of our clients refer to the studio as their “Happy Place”!

4. She probably wouldn’t buy them herself. Women tend to take care of everyone else in their life first and often don’t spend the time and money they should to take care of themselves! You know how important your wife and her health and happiness is to your family life right? Let her know how much you appreciate all she does for you and your family by supporting her in learning to take care of herself and her health! Learning Pilates is a way to learn to move and feel better not just at the studio but in everything you do in life. Let’s face it, when she’s healthy and happy so is everyone else! In the long run the benefits of this holiday gift will come back to you a hundred fold down the road!

Introduction to PilatesPackage

5. It’s easy for you! We can help you pick out the perfect Pilates present for your wife and we love doing it! We can throw in some cute Pilates accessories (like Pilates socks, a cute workout top or a water bottle) and we can gift wrap it so all you have to do is give it to her!! Give us a call, email us or stop by the studio.

Football Pilates: Go Hawks!

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Football Pilates (1)It’s Saturday and if you live in Iowa (or ever have) you’re probably making plans to watch our beloved Hawkeyes in the Big Ten Championship game this evening as they try to uphold their 12-0 record. Since most of you won’t be at the office today we decided to devote today’s Office Pilates blog to a Hawkeye Football Game Time Workout! Prolonged sitting doesn’t just happen at work. Being camped on your couch or favorite chair for hours at a time can add to the effects of your weekly sitting.

We hope you’ll have some fun with this one and include the family and friends.  Heck you could even throw in some motivational drinks or make up your own exercises!! Snap a picture of you and your friends and family getting active during the game and tag Rivercity Pilates on social media to be put in our drawing for a 5 credit class card!

When you see this……………. Do this………………….
Hawkeyes Swarm & Enter The Stadium Stand up and cheer (stomping your feet and clapping will really energize your body!)

You hear the
Iowa Fight Song

 Stand up, March, Clap and Sing!
First Hawkeye Touchdown Stand up and cheer and then roll down through your spine and do a Pilates push up!
First Michigan St Touchdown Do your Pilates Hundreds
Wouldn’t it be nice if you didn’t have to do them?
Any Iowa Hawkeye Touchdown Show us your best Hawkeye Teaser
Post a picture on Facebook or Instagram to win a prize!!  We want to see A LOT of Teasers!
Any Michigan St Touchdown Stomach Series 5 (You’re miserable anyway you might as well strengthen your abs with this challenging series of 5!)
Any Iowa Hawkeye field goal  Stand up and Run in place (or just stomp your feet!).  Clap and Be Happy!
Any Michigan St field goal 10 Squats– Work off your anger and strengthen your legs and butt!
Timeout Hold a plank for 30 seconds (or you could overachieve and hold it until the timeout is over!)
You get mad at the announcers because they clearly think Michigan St will win. Just Breathe!  Use your Pilates breathe to calm your nerves!
Fumble by Spartans Use your favorite chair or the coffee table to do 10 Tricep Dips (You’ll need strong arms to give high fives for the next Hawkeye touchdown!)
TV shows Coach Ferentz chewing bubble gum Spine Twist (This one feels great and you can do it sitting in a chair!)
CJ Beathard Touchdown Pass  5 Shoulder Bridges (This exercise feels wonderful on your back- a great celebration exercise!)
Hawkeyes Intercept a Spartan Pass! 5 Pilates Roll ups (Good to have your spine limber and stretched for when you need to jump up and celebrate a Hawkeye score!)
Official Review of a on the field call!  Rolling Like a Ball (only recommended on a soft cushiony surface….if you don’t have a good surface go refill your drink and grab a snack!)
 Hawkeyes Win!  Do a little Dance! This is one of our studio favorites but any dance will do!

[tweetthis hidden_hashtags=”#officepilates #footballpilates #pilates”]Keep active during the football game! [/tweetthis]

For Women Only??? Meet Mike.

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cybermondayIt’s Cyber Monday, and Rivercity Pilates has several package specials for the day.  Are you thinking, I already have a class package so I don’t need a new package?  Let me let you in on a little secret.    Pilates is not just for women.    All the positive things that Pilates does for women, apply to men too.   Many articles have come out the past few months that outline the benefits of Pilates for men.

IMG_1918Here’s a real life example.    I’m fortunate enough to live in the same neighborhood as Carey, and occasionally we work on some geeky computer things at my home.  Thus, she met my significant other, Mike.    Like many of us, Mike had relaxed his workout routine till it became non-existent.  Mike is retired from the Army Reserves, so he used to run daily.  Our best plans to walk every day always get hijacked, and as the birthdays keep coming, there’s a little stiffness here and there, and flexibility is pretty much a dream.     Mike has been very supportive of my Pilates practice and he’s the first one to recognize the positive differences that Pilates has made in my life.  I took him to a “couples” class, but he wasn’t sure it was for him.    That first class was pretty interesting.   It was a tower class, and when the instructor told us to put our feet in the straps for legs spring, Mike gave me the “you’ve got to be kidding look”, and that look just kept happening all through the class.    

One afternoon, Carey and I coordinated schedules and scheduled Mike for a private Pilates session the next day.  He wasn’t excited about it, but he didn’t say no.     I did not go with him for his first session (or any session for the first few weeks), because I wanted him to be comfortable at the studio and not worry about what I was doing or thinking.   She scheduled him again, and just sent him the appointment, and he had another lesson.    After only 3 sessions, Mike had to reluctantly admit, that he could feel the difference.   He didn’t have as much back pain.   His shoulders felt better, and his legs started to feel less “creaky” (his word) and not as old.    Mike had Guillain-Barre syndrome as a child, so his hamstrings are very tight.  

After Mike’s first sessions, he would comment on how Carey could recognize tightness in his muscles, and how she modified exercises for his working level.  As Mike’s Pilates practice is now almost 3 months old, his flexibility is increasing, he moves more and we even take semi-private Pilates lessons together once a week, and then he does 1-2 more private sessions with Carey each week.   The best part?   He says he feels better.

Mike would never have invested in his own health had Carey and I not pushed him and I had to do some major convincing about how amazing private sessions were and how well trained Carey and the other Rivercity Pilates instructors are.   They truly recognize how each person’s body moves, and offer modifications and progression for each person to be able to develop their own Pilates practice.

Introduction to PilatesPackageWhen you look at the Cyber Monday Pilates packages at Rivercity Pilates, don’t forget that Pilates would be a great present for the man in your life, and it might even be something you can do together!   If the man in your life is anything like Mike, you may get some static, and you may have to take him to the studio and promise him a local brew later, and he may never admit that he “likes” Pilates to you, but he will know you care about his health!

Pilates in a hospital??

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picture of a waiting roomIf you know me at all you know I don’t sit still for very long.  When we are at a family gathering and everyone else is hanging out in a chair or a couch in the living room, you can often find me on the floor balancing in my favorite rolling like a ball position and maybe sneaking in a few rolls!  Movement is second nature to me and if I have to sit still for too long it drives me a little stir crazy!

Just last month I found myself at the hospital for the day with my mom who has having an outpatient surgery.  It was a Monday and quite honestly I was looking forward to having a day away from the studio (something I don’t do often) and having some time to catch up on some writing, planning and business stuff I had been needing to get done.  One of the things on my to do list was to plan daily exercises for our December Pilates at the Office Month.

After we arrived at the hospital and checked in I found myself doing what most people end up doing at the hospital:  sitting and waiting.  First we had to wait to get checked in, then wait to talk to all the nurses and doctors, and then wait for surgery time.  After what was probably only an hour or so of waiting I was already tired of sitting.  So I started doing the things I usually am telling my clients to do….shoulder rolls, figure four stretches, neck stretches and …it helped.  We hung out a while longer (sitting again) and then they took her to surgery and I was off to sit and wait for another couple of hours in a surgery waiting room.

I got my wifi set up, found a seat and got to work.  I wrote a blog, scheduled some social media posts and again I found myself… tired of sitting.  I went for a quick walk and took the steps downstairs to grab a snack and then decided to go up a few extra flights and back down on my way back to the waiting room.  The movement definitely helped! All I could think about is how can people sit at their desks for 8 plus hours a day???

Inspired by my discomfort of having to sit I decided to tackle my project of finding 31 daily office exercises that we could share for Pilates Office month.  So I started making my list and of course trying them out as I went, which felt really, really, really good.  Many of the exercises I could do without drawing a whole lot of attention to myself.

Most of the people in the room were too busy on their phones, watching Jeopardy on TV or talking to notice me, but every once in a while I would catch someone looking at me with that “what is she doing?” look in their eye.  Secretly I’m guessing they too had been sitting all day and probably wanted to join me.   Grin.

If you are one of those many unfortunate people who sits at a desk or maybe in a car for long periods of time during your work day I hope you’ll try out some of our daily Office exercises and let us know if they help you.  Be sure to share them with your coworkers, they will thank you!!  Even if you don’t sit all day at work you may find yourself somewhere where you have to sit and wait (the hospital, your kids soccer tournament or maybe just waiting for the mechanic to work on your car).  We hope you’ll be inspired by our daily Office exercises to add in a little more movement throughout your day!