Runners Should Eat More Spinach!

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IMG_1758My friend Kristin came to visit recently.  Kristin is fit and healthy.   It doesn’t come naturally, she works at it.   No matter what time zone she’s in, (vacation or not) she gets up early for her run, and she supplements her run with visits to a gym (even if she has to pay the daily fee when she travels).   She’s one of those “no excuses” people and it seems like she’s successful at it, because she’s healthy AND she has more energy than anyone I know.

Kristin noticed that I have a foam roller in my living room.    She said, “I have one of those, but I never use it — it hurts!”.    I started giggling, and she asked me what I was thinking.    I said, “You need to read the blog I wrote, My Foam Roller is Like Spinach”   I told her it was a story about how I learned to love my foam roller.    We chatted for a while, I sent her the link to the blog,  and I explained the types of moves I love on the foam roller.    She decided she would try it the next day after her run.

Fast forward a couple of days, and Kristin came in after her morning run.   “That foam roller really works!”    She said she usually has really tight hamstrings and they’re tight for at least the first mile.     The day after she used the foam roller — she said that first mile was easier because her hamstrings weren’t quite as tight.    She also said she usually has some “hurt” in her legs the last mile, and that it was definitely “less hurt” the day after she used the foam roller.   I’m not a runner, so I had no idea that the foam roller could make an impact, even after one use.   The foam roller didn’t instantly make Kristin more flexible, but it did have a measurable effect on how she felt during her run.

[tweetthis]Are you a runner? Do your legs hurt at the start of your run?[/tweetthis]

For the rest of her visit, Kristin returns from her run, and goes immediately to the foam roller, telling us “she’s going to have more spinach”!   She even said she’s going to start using her foam roller when she gets home!  Foam rolling is like spinach, it’s an acquired taste, but try it and see what a difference it makes!

 

 

Dancing into a Pilates Practice

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tarynI just left my first staff meeting at Rivercity Pilates.   I’m not a pilates teacher (yet), but I am working in the office and beginning the teacher training program in a few weeks. Anyone that knows me as a dancer is probably like….what? I have never been much for any exercise save modern dance class.    When all my friends were diligently completed their pilates certifications at the Kane School, or yoga teacher training at Om, I was doing anything but those things.

I tended bar, taught knitting, filed, danced, baked and worked at Whole Foods.   My preferred warm up was modern dance class or smoking a few cigarettes.    that was about it.    This is NOT to say that I would not have benefited greatly from any number of other things.   It just wasn’t my thing, and I got by.

Fast forward to now.   I am the insanely proud mom of an amazing 3 year old, I am the equally insanely proud wife of an amazing choreographer.     I spent a few years working in a corporate setting to make it all “work”.    My husband stayed home, and I did that thing where you punch a clock 40+ hours a week.    Dancing took a back seat to being a mom, a wife, and an employee.   Last year my husband and I decided to make a big change.    He would attend grad school, and I would stay at home withour daughter.  Drastic changes, cuts and plans.

Best decision we ever made!

IMG_1952All of the things we realized could fill pages upon pages, but for the purpose of this post, the most personally revolutionary thing that I was able to realize was how much I missed moving, which really amounted to dedicated time to check in with my body.   So I went at it…….I rehearsed, I performed, I went to the gym, I rode my bike.    It was all great, but I was still missing something. It only did half the job.   I could find a physical fix, but not the brain space for the other half of being a mindful mover.    A dancer friend told me about Rivercity Pilates and the classical Pilates training he had received there.   This appealed to my dancer mentality.    We love tradition and lineage!   I made an appointment for a private session with Carey and I was hooked.   It was just what I had been looking for.   Time to check in, reflect, be mindful, aiming for a mastery of turning the simple into sublime.    I finally got it.

After that session, all the hype made sense.  At some point during that first private session on the cadillac I was working on prone II and it just clicked.   I wouldn’t be able to or want to change my last 17 years, but I am thankful for the ability to discover what works for me now.    I look forward to incorporating what  learn into the practice I will develop and share going forward.

Taryn Griggs

My Back Hurts…..

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What does a Pilates instructor do when her back hurts?

I have to admit I have not ever had to deal with chronic back pain, but like many people I have an occasional day when my low back aches or hurts.  Many times it is after I have been driving in the car longer than normal or sitting at the computer too long.   Some days I couldn’t tell you exactly why it happens.  So what do I do?  Pilates!

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My go to treatment for a tight achy low back is to move and stretch and use some traditional Pilates exercises.  I turn to the same wonderful work that I use with my clients day in and day out!  I generally focus on stretching and lengthening the backs of my legs and my hips.

[tweetthis remove_hidden_hashtags=”true”]Help! I teach #Pilates and I have #BackPain[/tweetthis]

Some of my favorite exercises are Single Leg Circle followed by stretches for my hamstrings and inner and outer thighs, Shoulder Bridge followed by a supported bridge stretch (with a yoga block under my hips), a slow straight leg lower with a foam brick under my hips to lengthen my psoas and just hanging out in child’s pose.

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For me the movement helps almost immediately and I continue to play around with finding movements that help my body feel good.  Often times a sore low back is a reminder that I need to incorporate more mindful movement into my day,  be a little more aware of how I’m moving my body and how much I’m sitting throughout my day.

One of my favorite lessons learned from my Pilates practice is that we are much more powerful and capable than we think when it comes to healing and taking care of our bodies.  So if you’re feeling a little achy or tight don’t be afraid to try out some movements at home.  Listen to your body and trust that your mindful movement practice can change how your body feels!

 

 

Shelly’s Story: 12 months of Pilates Teacher Training

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IMG_1933Today, as I finished another tally sheet for my teacher training log book, I realized that I have been on the road to becoming a Pilates instructor for just over a year. Wow, how the time has flown! Knowing that I have let other things in my life take priority over Pilates in the past month, I decided to take this opportunity for some self-reflection. So, I set aside my long, ever-present to-do list, and reflected on what I have accomplished in my first year in the Body Precision Comprehensive Teacher Training Program, and where I want to focus my energy in the upcoming months.

Before moving forward, I took a few minutes to look back at why I decided to go through the Body Precision Comprehensive Teacher Training Program….
I decided to go through the program for both personal and professional reasons.  On a personal level, I wanted to learn the method in more depth and refine my own practice.  I enjoy learning on my own, but do best when I am part of a structured program, so the Body Precision Comprehensive Teacher Training Program seemed like the best way for me to take my practice to the next level.

On a professional level, I wanted to learn the method so I could incorporate Pilates principles and exercises in to my work as a physical therapist. Pilates incorporates many principles that are familiar to me as a physical therapist and I think the method will be a good addition to my practice. It was important to me to learn the method in more detail before incorporating it in to my professional practice.

Then I thought about what I have accomplished in the past year…
I completed all of the workshop hours and a little less than half of the observation hours, practice teaching, and lessons required for the comprehensive program. More importantly, I gained a deeper understanding of the Pilates method and learned what most of the exercises feel like in my body, or at least what they feel like right now.   And, most surprisingly, despite adding more “requirements” to my life, I found better balance. Better balance between work and personal life. Better balance in my emotions. Better balance in my body.

What has been my biggest challenge in the past year?…
Time!   When I contemplated starting the teacher training program, I was concerned about the amount of time I would need to dedicate to the program. I have a full-time job, and then some. I had just finished a 4 year graduate program, had a paper to revise, and had a fall class to teach. Did I really have time for Pilates? Maybe I needed to slow down and take a break. Was I really ready to jump in to another commitment? Well, I decided to take the plunge and I am glad I did. Finding time to dedicate to Pilates has been a challenge, however. I try to combat the challenge by scheduling time each week for observation, practice teaching, and my own practice. And when all else fails, I remind myself that even if I get in as many hours as I would like each week, I am still making progress.

Where I want to focus my energy in the upcoming months…
Getting back to scheduling time for me! Fall is a busy time of year for me, much like it is for other people…. It is back-to-school time (I teach a physical therapy class in the fall semester), football season (Go Hawks!), and a busy time of year for work-related conferences. Amidst all of the other demands on my time, I want to get back to making Pilates a priority on my schedule. I always feel great when I walk in the studio… the hard part is putting it on my schedule.  So, for the next few months, I am going to focus on getting Pilates on my schedule at least three days a week!

Shelly
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How Target and Ana Caban inspired the start of my Pilates career…

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Ana Caban

Ana Caban

Little did I know, that a videotape that I picked up shopping at Target would change my life.  As a personal trainer, those workout videos that Target puts on the ends of the aisles, always attracted me, and one day I picked up a Gaiam Beginning / Intermediate Pilates Mat Work videotape with Ana Caban.

My journey started in my living room in Pennsylvania watching the video and doing mat work on the living room floor.  I was 24, a runner, a personal trainer and I wanted to try this Pilates thing that people were talking about.   I remember how I enjoyed Ana’s VCR video class.  I was able to add it in to my workouts on a regular basis and it made me want to do more.  I honestly had no idea how much more there was.  As a personal trainer I thought, ‘This is good stuff and I can do it pretty well – I should learn how to teach it so I can share it with my clients”.

[tweetthis remove_hidden_hashtags=”true”]How did @Target and @AnaCaban inspire the start of my #pilates career? [/tweetthis]

I did a little research (the internet was not quite as developed way back then) and found an instructor training course in Philadelphia near where we lived and I signed up.  It turned out after I signed up there were IMG_3856requirements you had to do before the class started.  Who knew?  One of the first requirements was taking a certain number of classes or lessons from qualified instructors.  So I figured I’d better try to find somewhere to take a class or a lesson if I wanted to be able to take this course I paid for!  It turns out there was a studio a few miles from our house that offered classes.  I stopped in one day and asked about the class schedule.  The woman at the front desk explained that usually they recommend everyone starts with a private introductory lesson before a class. I of course told her I had been practicing regularly with my video at home and was a personal trainer and she agreed I would probably be fine in class. Thank goodness as I really didn’t want to have to pay for a private lesson-they were expensive!

I remember taking my first class with Mariah and doing fairly well (or at least in my eyes I did) and I really felt like I recognized most of the exercises as I had done them on my video.  So I started attending on a regular basis so I could get ready for my instructor course (or so I thought…).  It turns out Mariah was an apprentice instructor in the Body Precision instructor training program at the studio and we became friends.  When she found out I was a personal trainer she asked me about trading personal training sessions for Pilates sessions, which of course sounded great for me.  As much as I had been loving Pilates, it was expensive and so if I could do it for FREE I was all in!

This is where the fun really began.  It turns out there was sooo much more to this Pilates thing than I had even imagined.  After a few private sessions with Mariah I realized I had no idea what I was doing (and no business trying to teach) and quickly cancelled my reservation for the Pilates training course I originally signed up for.  I realized I might need to learn a little bit more first before I entered a teacher training course. I also started to get to know the instructors at the Body Precision studio where I was taking classes and sessions and really wanted to train with and under them if I was going to pursue this Pilates teaching thing.

I continued to take sessions with Mariah and signed up for the Body Precision training program as soon as I possibly could (and as soon as they gave me the approval!).  Looking back I probably could have used more time practicing Pilates before jumping in to teaching, but I was anxious to learn and an eager student and it all worked out!  Teaching Pilates was exactly what I was looking for in my life.  I have always loved to move and exercise and the Pilates method made so much sense to me.

Even though I was a certified personal trainer when I found Pilates I felt like I really was not very qualified to teach and train people.  I had read the personal training book, studied the materials and took and passed a test.  I worked out myself but always felt a little unsure of my ability to train others.  I had no experience working with clients and really didn’t understand the body and how it moved.  I had no idea how to adapt exercises for different bodies or how to truly help people move better and make progress in their bodies.

When I found Pilates as a profession I knew it was for me.   I was so, so excited by the extent of the comprehensive training program.  This was not a program where you read a book, take a test and you’re certified.   This was a program with workshop time and I would spend hours (& hours & hours) watching trained instructors and learning from them.   I would have to take private lessons and classes and learn the work so deeply that I could pass a performance test at the end, and I would have plenty of hours to practice teach.  Then as a bonus I could actually make money doing all of this!!

Little did I know 16 years ago, that watching that video would lead me to a new career I love, an opportunity to own my own business and teach at my own studio, and most of all, the opportunity to do what I love every single day.    I’ve not ever met or taken a real session with Ana, but I am grateful for her video that inspired me in my Pilates and life journey!!

Interested in exploring Pilates as a career or maybe just a part time passion?  Learn more about the Body Precision Pilates instructor training programs that we offer at Rivercity Pilates by clicking here!  Maybe you are pretty new to Pilates and just want to try it out?  Check out our Youtube Video Library and you too can try this Pilates thing out in the comfort of your living room!

 

Inspiration of the Month Pam Ballard

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

When my good friend, Patti Lounsbury, asked last November if I would like to join her for a session at Rivercity Pilates, I accepted without hesitation.  I had heard of Pilates, but not a clue as to what it was, already working with a personal trainer….and the rest is history.  I’ve loved it since day one, and I’ve never looked back.

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

I typically go twice a week, and I have found the Tower classes to be best for my strength, flexibility and pesky back that needs to be accommodated.

[tweetthis remove_hidden_hashtags=”true”]Pam’s #Pilates story. A friends invitation turns into a habit. [/tweetthis]

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

I always feel energized during and following each class.  We work hard, but have fun, laugh, and feel challenged.  To me, the most important thing is to maintain full mobility, and Pilates is the answer.  Also, the atmosphere at Rivercity Pilates is unbelievably welcoming and friendly.

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

As mentioned above, my favorite is the Tower, with a full series of exercises that are ideal for me, as well as Carey, who modifies any exercise to fit personal ability OR disability.

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

No one should hesitate to try Pilates.  The classes are purposely small, but the participants are varied, with all levels of age, strength, experience, and body size.  Honestly, everyone can benefit!