https://www.pellapilates.com/blog daily 0.75 2024-12-20 https://www.pellapilates.com/blog/achieving-2024-goals-with-pilates monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/121204c3-020d-4a96-8fb2-260ae9d2f9b5/Pella+Pilates Blog - Achieving 2024 Goals With Pilates https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/15e0f52e-56bf-490d-a359-471efbb9060f/FullSizeRender_VSCO+%282%29.jpeg Blog - Achieving 2024 Goals With Pilates - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/44026f31-7224-4b29-a52e-014744ff614b/FullSizeRender_VSCO+%281%29.jpeg Blog - Achieving 2024 Goals With Pilates - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/7c869b37-0439-41fd-a3bf-f6efb3440a02/IMG_4689_VSCO.jpeg Blog - Achieving 2024 Goals With Pilates - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.pellapilates.com/blog/red-light-therapy monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/cf34c037-f452-46a1-88d9-61452b6f53a4/rlt.png Blog - Now Booking Red Light Therapy: Boost Performance and Recovery - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/44dff8dd-fe3b-4de9-8b78-7768df8df932/Untitled+picture.png Blog - Now Booking Red Light Therapy: Boost Performance and Recovery - Make it stand out Image sourced from RedTherapy.co https://www.pellapilates.com/blog/favorite-pilates-movements monthly 0.5 2024-11-28 https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/e93ddd05-a570-41d9-b392-de2bee7c550a/FullSizeRender_VSCO+%286%29.JPG Blog - 5 Pilates Movements Our Clients Love - 1. Feet In Straps (Beginner Friendly) If you’ve ever done feet in straps before, you know why this is on this list! It feels amazing! The exercise starts with engaging your abdominals and pelvic floor, keeping your tailbone firmly planted on the carriage, and your feet in the straps up toward the ceiling. From there, the goal is to maintain that stabilized position throughout the movements of the legs. With Feet In Straps, we can do a variety of exercises to strengthen the adductors, pelvic floor, abdominal muscles, and glutes, all while focusing on syncing with the breath. Feet In Straps allows us all kinds of amazing, feel good stretches, and the crowd pleaser: Hip Circles (where you draw a circle with your feet, opening up deep inside your hips). “Can we do hip circles for all 50 minutes today?” - says practically every Pilates client ;) https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/d0ebcafd-359e-455e-a6db-ddf196053904/FullSizeRender_VSCO+%282%29.JPG Blog - 5 Pilates Movements Our Clients Love - 2. Reformer Roll-Ups (Intermediate) While Amy H. does an amazing job at showing the most advanced form of this exercise, this exercise is often a favorite due to how functional, scalable, and modifiable it is. We can prop up the abdomen to minimize strain for someone needing less of a challenge. Roll-ups—also performed in Pilates on the mat—are training the same muscles you use when getting up and off the ground, sitting up when playing with grandkids, or athletes looking to strengthen their full-body core coordination in their sport of choice. On the Reformer Roll-Up pictured, we are working to find the timing of using our abdominals slowly while pressing out the carriage with control. This movement takes alot of coordination and concentration, timing the core with the legs. https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/4c357a32-0b0d-4f86-b209-351fe8def839/FullSizeRender_VSCO+%281%29.JPG Blog - 5 Pilates Movements Our Clients Love - 3. Jumping (Intermediate) At Pella Pilates, every four weeks we do something called “Jump Week” where we put jump boards on our reformers and do various jump board exercises in all the classes that week. Not all jumpboard workouts are fast-paced; they can be deep and slow (I can feel the burn just writing this!) Some things you may expect from Jump Week: Work on developing your coordination and focus. Jumping on the reformer is a low-impact movement and can be adjusted to what feels comfortable for your joints! Lots of jumping, no joint aches! Can be a great way to isolate areas of the body. Jumping can be done in a variety of positions to target muscles like glutes, delts, quads, hamstrings, triceps, you name it! When asked about her favorite movement in Pilates, our client Michele said: “Easy! Any jump board moves!” https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/750e248b-63b7-4bc7-9a64-be2a2bcd6a93/FullSizeRender_VSCO+%283%29.JPG Blog - 5 Pilates Movements Our Clients Love - 4. Reformer Pull-Ups (Beginner Friendly) Reformer Pullups are a full body movement! Starting with our rocket position by lengthening and reaching the back legs, tightening the glutes, long strong back muscles holding the upper back rigid, core engagement underneath you, and finally: your arms pull you against the spring resistance to the end of the reformer. This movement is excellent for training the pulling muscles in the arms. Because of the reformer spring system, we are able to find springs that give the right amount of tension without overloading or impacting your form. “The pull up/rocket position work is my favorite because I feel like I’m working my whole body.” -our client, Lindsay says. https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/c0d5c048-5cf7-44a0-88f1-17de07108107/FullSizeRender_VSCO.JPG Blog - 5 Pilates Movements Our Clients Love - 5. Lunge Stretch (Beginner Friendly) The Lunge Stretch! You will see this in most Core & Align and Fusion Foundations classes because it feels so good. Unlike a lunge stretch on the floor, the reformer carries most of your weight so you can enjoy the stretch without having to worry about balancing or the stretch being too intense (like it often can be on the floor). By moving the carriage through the stretch, you can find the perfect sweet spot to open up the front of your hip. These are particularly great for people who sit all day for work and find they have achy hips. https://www.pellapilates.com/blog/5reasonstodopilates monthly 0.5 2024-10-23 https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/2fd10c16-a096-4135-a2a1-19aa120c1bc0/pellapilates2.jpg Blog - 5 Reasons Why You Need To Do Pilates: by Instructor Paige - #1. Increase your muscle strength! Muscles are proven to atrophy with age. Studies show people can experience up to 8% decrease of muscle mass per decade after the age of 30. After three, or four decades, that is a lot of muscle mass lost. Resistance training helps tell your body to hold onto that muscle, rather than let it go! Muscle mass is a major factor in your Basal Metabolic Rate, which is the amount of energy (calories) your body requires to “break even” each day. By having more muscle mass, your metabolism has to work harder to maintain the muscle. This is a factor as to why as people get older, they are more likely to gain weight. As the muscle mass decreases with age, the Basal Metabolic Rate also drops. All this to say: The more muscle you carry, the better your metabolism will be! https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/5fccac9b-0ddc-485f-ba7a-202932fc0eaa/pellapilates+3.jpg Blog - 5 Reasons Why You Need To Do Pilates: by Instructor Paige - #2. Improve your balance & athleticism! Oh, do we ever love balance work in FUSION classes! While regular Pilates classes can strengthen all muscle groups, Pilates is especially fantastic at targeting stabilizer muscles all over the body, not just the ankles! We train body awareness, coordination, and mental concentration in class, perfect for athletes in specialized sports. https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/583ad6c6-cf3e-4ac4-920e-ba87551dd5d7/pellapilates4.jpg Blog - 5 Reasons Why You Need To Do Pilates: by Instructor Paige - #3. Get better sleep! Regular resistance training exercises improves all aspects of sleep, and sleep quality, studies show. Many clients have noted sleeping better since they started Pilates, and that is also true for most forms of resistance training! However, unlike other forms of resistance training, Pilates is heavily focused on breathwork while you workout, often creating a relaxed feeling after your session (even if it’s hard and we rock out to “ACDC” the whole time!) Sleep is important! “Sleep is the single most effective thing we can do to reset our brain and body health each day. It is Mother Nature's best effort at a contra-death.” ― Matthew Walker, author of Why We Sleep: Unlocking the Power of Sleep and Dreams Sleep pressure aka “homeostatic sleep drive,” is the body's biological response that makes you feel like you need to sleep! (And, gives you good sleep too!) This is because adenosine, a molecule that builds up in your brain while you're awake, signals your body to shift toward sleep. Guess what the by product is of your workouts??? *drumroll please* ADENOSINE!! https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/4381caaf-d923-4aa4-8c87-753172bb643f/Pellapilates1.jpg Blog - 5 Reasons Why You Need To Do Pilates: by Instructor Paige - #4. Improve your CORE connection! Everyone knows they have a core, but does your brain trust it enough to use it instead of your back? In Pilates we train all four aspects of the core: diaphragm, pelvic floor, transversus abdominis, and multifidus. In order for your brain to use these muscles cohesively in a moment’s notice (like when you lurch for the ball in pickleball, or if you slip on ice) you have to train them regularly. Core dysfunction, or imbalance of these four muscles, can lead to a variety of injuries, low back pain, hip pain, shoulder injuries, etc. The whole body is connected by the core! (And it holds your organs in there, which is a pretty cool reason to have it be a strong muscle). If any muscle on your body needs to be strong, starting with the core is never wrong! https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/819a2d5e-97e1-4b05-985e-8c34d916c305/pellapilates+5.jpg Blog - 5 Reasons Why You Need To Do Pilates: by Instructor Paige - #5. It feels good, and it’s fun!! Take it from our clients, who say it best: Mary says: “I feel better mentally and physically. I feel I always get a great workout in the Fusion class!” Tereasa says: “It was difficult at first with my vertigo, but Paige kept working with me, modifying things as I needed to accommodate my stiff body. Then I started to notice some changes. I noticed my body getting stronger and less painful. It has saved my life, really. And the people that I usually workout with are awesome, so fun. We laugh, we cry, we complain, we breathe heavy together, and encourage each other. It’s awesome!” Kim says: “I absolutely love this class! I love the music! There are days when I am dragging to get there but, I always feel so good after class.” https://www.pellapilates.com/blog/jodi monthly 0.5 2024-01-18 https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/212df795-6ff4-4c69-acc5-dd448f2c213e/IMG_9215.png Blog - Jodi’s Story- Gaining Strength - How has Pilates helped you? I noticed pretty quickly after starting Pilates, that the stabilizer muscles in my legs and hips were starting to "fire", and I felt so much stronger when walking! I didn't even know that those muscles weren't firing and how important they are. I have learned so much in Pilates! I don't feel stiff and sore everyday like I used to. Walking and hiking are enjoyable again, and I haven't tripped on a hike in a year! I didn't realize that having a strong core would also help so much in everyday life - more strength, more energy, more stamina to do all the things God has given me to do in this stage of life. I look forward to getting stronger as I get older. Another unexpected perk of a strong core - a stronger singing voice! https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/e9c6ebbf-db1e-4868-858a-48ab6f5d5cd1/IMG_9224+%281%29.png Blog - Jodi’s Story- Gaining Strength - How do you feel after you are done with a Pilates session? Always glad I went! https://www.pellapilates.com/blog/elise monthly 0.5 2023-12-29 https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/1228aa43-9613-47ed-8f24-1c99badcce00/image0.jpeg Blog - Elise’s Story: Relief from Pain - We are so proud of Elise and all the progress she’s made. Thanks for sharing your story with us! https://www.pellapilates.com/blog/andi monthly 0.5 2023-12-29 https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/e541fb62-9a42-4064-8724-5a84b866b168/processed-C3AD7E01-7F77-43B2-8493-BA2285CBE5C7.jpeg Blog - Andi’s Story: “I don’t dread going to work out!” - One of my favorite things about Pella Pilates has to be my friend Natalie. She’s just so gifted at what she does. She’s made for encouragement! After that, it’s just for the fun atmosphere, the camaraderie, and the “feel goods” after a session is over. When I leave, I’m happy having done something healthy for myself, energized from having some laughs with my friends, and determined to have a healthy day.” ~Andi https://www.pellapilates.com/blog/reformer monthly 0.5 2023-05-19 https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/1667925229987-QUVX4VDUF0QJSVL332X3/art-pic-4-1024x683.jpg Blog - What is a Pilates Reformer? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/9e5d08fe-39c7-4948-a587-51177d5788d4/colored+springs.jpg Blog - What is a Pilates Reformer? - Springs A series of springs provide different levels of resistance and weight in each exercise. This is a piece of how movements can be modified in difficulty to suit any fitness level! The different colors of springs indicate their strengths. https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/e6524a19-ebae-491b-bda2-3509e590812f/studio-5-1024x683.jpg Blog - What is a Pilates Reformer? - Carriage The carriage is the flat part of the Reformer that is used to support your weight as you exercise. It is on “rollers” and moves with the different motions and resistance exercise you do while lying, sitting, or standing on it. The carriage is a padded surface that is comfortable to lay on, and the head rest can be adjusted for comfort and head/neck alignment. https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/ae14c3f3-de27-4725-bf05-4bf54c29d5e0/reformer.jpg Blog - What is a Pilates Reformer? - Footbar The footbar is used to push against with the feet while lying on your back in “footwork,” but it can also be used for many other exercises! You may use it as a handle or a support while stretching or planking. The footbar also adjusts to accommodate for different heights and leg lengths. https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/30760b81-5a0b-4b8d-9dfe-0cec17fcda37/art-pic-5-1024x703.jpeg Blog - What is a Pilates Reformer? - Straps The straps are like ropes and are attached to the Reformer in a pulley-type system. There are handles on the ends of these straps that can be used for the hands, feet, legs, or arms to provide resistance and support in various exercises. Our studio uses handles with short and long loops, which also provides opportunities for modifications in different exercises. https://www.pellapilates.com/blog/meet-jann-holly-and-mara-3-generations-practicing-pilates monthly 0.5 2023-04-01 https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/f862ba24-2c65-4979-8859-1281545f9295/image_50458881.JPG Blog - Meet Jann, Holly, and Mara: 3 generations practicing Pilates! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/8f16f1ad-0c41-4614-b8b4-ce51a6e5070c/image_50438145.JPG Blog - Meet Jann, Holly, and Mara: 3 generations practicing Pilates! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/e7c9328c-c984-4474-8c56-d6ca401a7fb2/image_50432513.JPG Blog - Meet Jann, Holly, and Mara: 3 generations practicing Pilates! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.pellapilates.com/blog/pilates-for-all-ages monthly 0.5 2023-03-15 https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/1667925229987-QUVX4VDUF0QJSVL332X3/art-pic-4-1024x683.jpg Blog - Pilates for All Ages - Teens: Athletes as well as those who don’t enjoy sports can both benefit from Pilates! For the athletic teens, Pilates helps to prevent injuries by developing muscular balance, which helps to prevent injuries by strengthening all planes of movement and both sides of the body. The low-impact nature of Pilates also helps muscles from becoming tight and rigid, therefore decreasing the risk of injury as well as alleviating aches and pains associated with growth. https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/1678842053416-RUEFZW5UWPFOGCBL21S8/unsplash-image-son4VHt4Ld0.jpg Blog - Pilates for All Ages - Moms: Parents are some of the busiest, most giving people on earth! Pilates can specifically assist moms in every stage of parenthood care for their bodies, feel more energized, and keep up with their kids. Using the same muscles over and over throughout the day, it is easy for those muscles (like the ones used to lift your baby from their crib) tend to get overworked, and the unused muscles can get weaker, causing pain or injury. Pilates focuses on working each muscle group and direction of movement, which balances the muscles and reduces strain. https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/1678842329238-5UN8BH0BO4SUY8FI4MTX/unsplash-image-KlL8-f4e_rs.jpg Blog - Pilates for All Ages - Older Adults: Pilates can be helpful for older adults as they adjust to the changes of aging. The gentle nature of Pilates helps individuals retain strength, mobility, and balance with a much lower risk of injury. Pilates can also help with regaining strength after surgeries or injuries. https://www.pellapilates.com/blog/tricia monthly 0.5 2023-03-02 https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/4086ce9c-f774-4fc6-b75a-0f1206c7157c/IMG_5482.jpg Blog - Tricia’s Testimonial: Restoration and Strength through Pilates - Tell us a bit about you and where you are at! By the numbers, because I am an accountant by degree, I am 47, married to Lance for 27, mom to 3 sons (ages 23, 19, and 14), BMI is obese, favorite-spot-on-the-couch sitter, 3-year concussion recoverer, generalized anxiety disorder, friend, family member, mentor, maximizer, encouraging texter, headline hoarder, question asker, advocate, 725 Ministries life story navigator & chef, and just recently made the decision for a significant working-life pivot following a 25-year career in business leadership positions. https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/24451f4f-49c9-4b65-b137-c65754e59cc4/IMG_6265.jpg Blog - Tricia’s Testimonial: Restoration and Strength through Pilates - What has Pilates helped to change for you? Pilates, Natalie, and Paige were exactly what I needed physically and personally in this season. I’ve gained physical strength and personal confidence. I am stronger, better balanced, more capable, and curiously courageous. Recently I said yes to helping out a local painter on a part-time basis. Through Pilates, I have developed the flexibility, balance, and strength to jump into painting every day without experiencing any aches or pains. In the past year I’ve gone from sitting 10 hours a day, to intentionally seeking out a lifestyle that consists of unforced, physically active rhythms. I have discovered and fueled an inner athlete in my spirit and in my body. https://www.pellapilates.com/blog/pilatesforpain monthly 0.5 2023-02-09 https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/1657231776451-IJBEJN9AL0FQO7YHTT46/reformer.jpg Blog - Pilates for Pain - Low Impact The gentle, low-impact nature of Pilates helps those in pain relieve tension, regain mobility, and prevent injuries. Focusing on the core helps to balance the body’s muscle groups and reduces strain on the back and joints. Most Pilates Reformer exercises (the classes we offer at Pella Pilates & Wellness) are done from a seated or reclining position, which removes the impact on joints and areas of the body affected by pain. In addition, Pilates can be modified to any fitness level. We know first hand what it’s like to start from what feels like “zero” - as we have either recovered from sports injuries or have dealt with chronic pain ourselves. We truly have every fitness level within our studio and will find the class that fits you! https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/1657231853077-8YR9HTNZTRFCFGKAWOOE/art-pic-1-1024x684.jpg Blog - Pilates for Pain - Increase Range of Motion People who live with pain are often very stiff and feel limited by their body. Pilates can help to gently increase range of motion and joint flexibility, specifically focusing on opening up the shoulders and spine to be able to twist and bend. Increasing range of motion through Pilates low impact exercises can help to reduce pain and stiffness throughout the body including the hips and knees. https://www.pellapilates.com/blog/new-instructor-paige monthly 0.5 2023-02-04 https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/0e5ae7a3-1477-4fac-bd76-59dba5d19e76/image_6483441+%281%29.jpg Blog - New Instructor: Paige! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.pellapilates.com/blog/pilates-and-chronic-pain-tressas-testimonial monthly 0.5 2023-01-13 https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/9e48a434-2041-4964-986e-8141eb799b86/310823962_558688569592559_2550411165264502029_n.jpg Blog - Pilates and Chronic Pain: Tressa’s Testimonial First up, a little bit about me and where I’m at. I got married to the love of my life, Brett, in October of 2022! We live in Grimes, Iowa and are loving this newlywed season. I own and operate Ballast Virtual Assistance, through which I contract with small businesses and handle their online administrative tasks. I also work seasonally as a Legislative Secretary in the Iowa House of Representatives. https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/78c54135-dc14-4874-9492-84b62d0badb0/IMG_5601.jpg Blog - Pilates and Chronic Pain: Tressa’s Testimonial Natalie coached me SO patiently and helped me re-train my mind and body. I stopped fearing movement and started seeing dramatic improvements in my mobility, pain levels, and overall well-being within the first month of practicing Pilates! https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/83a4d8f9-4524-410f-ba2c-1eed403898bd/IMG_5606.jpg Blog - Pilates and Chronic Pain: Tressa’s Testimonial Doing a plank on the Reformer: something I never would have been able to do a year ago! https://www.pellapilates.com/blog/athletes monthly 0.5 2022-12-31 https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/1672524120001-9JHWZF7A72FL2DSPDA9V/unsplash-image-8vccVDPFtqw.jpg Blog - How Pilates Helps Athletes Train - Core Training The core is central to every movement our bodies make, including breathing! Whether running, throwing, catching, or anything in between: the core is vital in any sport or athletic activity. Pilates treats the core as the foundation of the entire body, not just an isolated muscle group. This helps athletes to integrate and engage their core with all of their muscle groups! Working and strengthening muscles not directly related to an athlete’s regular training helps to develop stability in the body. https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/44d9c608-7fd9-4ae8-8148-b1f85d7d890a/unsplash-image-YFIcazN-Sw4.jpg Blog - How Pilates Helps Athletes Train - Coordination Coordination is an important part of any sport, from golf, to tennis, to gymnastics. The ability for multiple parts of the body to work together is essential for any athlete’s improvement and success! Pilates is a training method that engages the mind and body, and the exercises often include using the arms, legs, and core at the same time. The slow and controlled nature of Pilates increases an athlete’s awareness of how their mind is controlling their body’s movements. This helps to heighten hand-eye coordination and overall body awareness, which directly translates to sports performance. https://www.pellapilates.com/blog/paige monthly 0.5 2024-10-30 https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/d15ea9b2-92e8-4999-aae4-58bd3a620d95/image_6483441+%281%29.jpg Blog - Pilates for Athletes: Paige’s Testimonial - Tell us a little bit about yourself and your job! “I am a Restoration Ecologist specializing in the Tallgrass Prairie ecosystem. I run a small business here in Iowa doing a variety of ecosystem services. Freshwater mussel relocation, beaver response services, woodland restoration, and of course prairie work! I currently train and compete in Olympic Weightlifting, and I also got married in November!” https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/478ae22d-4009-4899-a15a-0bc3d2d9f6ab/image_6483441+%282%29.JPG Blog - Pilates for Athletes: Paige’s Testimonial “In Olympic Weightlifting, I qualified for USA Nationals last year and was really struggling with core stability when maximal weight was overhead (being just a bit more wobbly than my fellow competitors). Stability has been my goal since I had my shoulder reconstructed five years ago, due to a traumatic dislocation while competing in a different sport. Prior to Pilates I had been trying a variety of accessory exercises and stability protocols but nothing had worked quite to the effect I wanted. https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/3ab927cb-c7ab-4504-8956-d783ecb616e3/IMG_5072.jpg Blog - Pilates for Athletes: Paige’s Testimonial “I have never been happier with my stability, and I know I’m just getting started and will continue to build on this foundation that Natalie has helped me create!” https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/616675a2-ac42-4e68-9f19-80b5cb76a4e8/IMG_5092.jpg Blog - Pilates for Athletes: Paige’s Testimonial - How do you feel after a Pilates session? “AMAZING! The breathing part of Pilates relaxes me SO much and makes me feel so grounded!” https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/0273af06-b0ae-4678-8799-b285ccde4b90/image_6483441+%283%29.jpg Blog - Pilates for Athletes: Paige’s Testimonial Thank you for your beautiful testimonial, Paige! We adore you and are so glad you’re a part of Pella Pilates & Wellness. https://www.pellapilates.com/blog/pilates-for-pregnancy-hannahs-testimonial monthly 0.5 2022-11-29 https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/854819b2-e77c-4f09-bddd-39a1dcfddd9f/image_50397953.JPG Blog - Pilates for Pregnancy: Hannah’s Testimonial Hannah has been working out weekly at Pella Pilates since May of this year. She is a mom-to-be who always has a smile and a kind word to share! Her laugh is contagious and her enthusiasm for Pilates is so fun. Read more about her Pilates experience below! https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/0fc33d5c-6f84-46b8-a9c6-55f25ded0c75/image_67514113.jpg Blog - Pilates for Pregnancy: Hannah’s Testimonial How have you noticed the strength or skills from Pilates helping you in your job or everyday life? “Pilates has been great for me while I have been pregnant to "wake up" my body. It has done wonders for my hip pain. It also helps me stay active throughout my week while teaching classes at my dance studio.” https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/1aeb5c14-5187-4607-9c8d-e8c9b61b6898/image_50740993.jpg Blog - Pilates for Pregnancy: Hannah’s Testimonial - Thank you for your wonderful testimonial, Hannah! We love you and are so glad you are a part of Pella Pilates & Wellness. https://www.pellapilates.com/blog/7-benefits-pilates monthly 0.5 2022-11-08 https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/ae14c3f3-de27-4725-bf05-4bf54c29d5e0/reformer.jpg Blog - 7 Benefits of Pilates - The Reformer uses a series of pulleys, springs, and straps to provide resistance for many different movement patterns in Pilates. https://www.pellapilates.com/blog/tag/Pilates+Information monthly 0.5 https://www.pellapilates.com/blog/tag/Reformer monthly 0.5 https://www.pellapilates.com/blog/tag/Testimonials monthly 0.5 https://www.pellapilates.com/home daily 1.0 2026-02-26 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847767761-J2M1HI20BXRQ9XCR0HUD/Large+JPG-Aro+Ha_0387.jpg Home https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/752cd62b-7ba4-49a0-8377-f0f824ec04d1/unsplash-image-bHEoayA42qg.jpg Home https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/c76d898c-9dea-4fb2-8afb-860f58ebff94/pilatesreformer.jpg Home - Welcome to Pella Pilates & Wellness! Train to increase overall strength, flexibility, and mobility. Achieve a greater level of wellness, improve sports performance, or assist with special conditions. Located in Pella, Iowa. All ages and fitness levels welcome! https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/ca3daad6-01af-43dd-a77c-8dad3a3d170c/colored+springs.jpg Home https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/ace198a5-d38c-47ad-a233-34ce1bf48d3c/pilatesreformerside.jpg Home https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/68b6d3f5-8e7f-441f-b1ce-3c54d36b0767/head+rest.jpg Home https://www.pellapilates.com/team daily 0.75 2026-01-27 https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/daec130e-d5a8-4de2-af40-ca8f47407b02/DSCF1367.jpg Team https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/7faf9b43-3f78-406c-8fe0-337999f8ef35/image000000.jpeg Team https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/54f48b38-16b7-480e-ab70-fcc8ec3b3568/2D3A6865.jpg Team https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/7703f5fc-35ae-41c0-a6b8-6b58c97a2764/footrest.jpg Team - Our Mission: “To inspire and encourage movement that restores and strengthens. By strengthening the core, improving posture and balance, increasing flexibility, and diminishing pain, one can then live a more abundant life.” https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/135ab4df-87d4-4e53-99f2-410f51347ce9/Free+Simple+Modern+Circle+Design+Studio+Logo+%281%29.jpg https://www.pellapilates.com/contact daily 0.75 2025-10-16 https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/ccdb5895-2ea3-4f73-bb7d-8e86fea7257d/art-pic-1-1024x684.jpg Contact https://www.pellapilates.com/faqs daily 0.75 2025-12-13 https://www.pellapilates.com/get-started daily 0.75 2026-03-05 https://www.pellapilates.com/new-client-profile daily 0.75 2023-10-11 https://www.pellapilates.com/pilates-info daily 0.75 2025-09-02 https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/eb4caf54-4fa1-4748-aaa1-2408db5227c8/reformer3.jpg Pilates Info - "The Pilates Method of Body Conditioning develops the body uniformly, corrects posture, restores vitality, integrates the mind and elevates the spirit." -Joseph Pilates https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/577eaf7c-c8a3-4505-b747-b90223336d3c/joe+on+the+reformer.png Pilates Info - “You will feel better in ten sessions, look better in twenty sessions, and have a completely new body in thirty sessions.” — Joseph Pilates https://www.pellapilates.com/rates daily 0.75 2026-02-26 https://www.pellapilates.com/meet-the-team daily 0.75 2026-01-27 https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/23a2c9f2-8874-4092-9a24-f53f6502303f/2D3A6914+%281%29.jpg https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/c969566d-e48e-414e-9af3-e3d7d66efdd2/DSCF1068.jpg https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/5d94c897-43a9-4bad-8f29-14f6b81c565d/image000000.jpeg https://www.pellapilates.com/new-client-profile-1 daily 0.75 2023-03-12 https://www.pellapilates.com/medical-disclosure daily 0.75 2023-10-11 https://www.pellapilates.com/pilates-waiver daily 0.75 2024-10-02 https://www.pellapilates.com/pilates-class-policies daily 0.75 2023-08-08 https://www.pellapilates.com/sauna-waiver daily 0.75 2024-03-10 https://www.pellapilates.com/sauna daily 0.75 2025-10-16 https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/1eb5a15b-30b1-47bc-84ba-22df4c752018/image-asset.jpg Sauna https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/120fbe15-076c-411b-860a-4cec5d210aed/unsplash-image-oqDNoKPf4YM.jpg Sauna https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/57802589-ad1a-4113-8ac5-1998fa0fcc91/unsplash-image-3Sz45ULJmUE.jpg Sauna https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/bb84986f-cdde-4bfe-82e0-f8d1e5d84068/unsplash-image-k3j6E051hOg.jpg Sauna https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/555b68f6-6469-44f3-8d6f-374597751005/unsplash-image-PCpoG06fcUI.jpg Sauna https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/341ed39a-9ad7-4517-a3c8-6dff8f33f423/unsplash-image-nU3fzU73SBs.jpg Sauna https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/8a0ac46a-bdae-4435-b456-d1c380e605cd/image-asset.jpg Sauna https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/b72811c8-458a-49c5-a65d-8c2f96e0ed9b/unsplash-image-9dU6xIfYDJU.jpg Sauna https://www.pellapilates.com/pilates-tshirt-sweatshirt-order-form daily 0.75 2023-12-05 https://www.pellapilates.com/photo-release daily 0.75 2023-12-06 https://www.pellapilates.com/weather-policies daily 0.75 2025-02-12 https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/1704661360503-S2R6UY8FRSREXI8D5CN5/image-asset.jpeg https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/1713306639612-WV6GBHB1X6OY1SU0PQ6B/image-asset.jpeg https://www.pellapilates.com/props daily 0.75 2024-02-01 https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/eb1e0893-7850-492c-a909-5af12f28298e/magic+roller.jpg Props https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/17bd8901-92c0-4d3e-970f-7d3953cc45a7/wobble+disc.jpg Props https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/458616fc-db07-4639-a993-1a2f04c0d6cf/melt.jpg Props https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/5f7466fa-a7e2-40fa-a445-66bbbea4ce40/half+melt.jpg Props https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/b34167e5-826c-4426-9ef5-ebe4f570d131/spine+fitter.jpg Props https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/64573e2d-0a7e-4d8b-b5a9-cdd07ea9c4b2/hanging+mat.jpg Props https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/265e223d-d2ea-4cf6-8164-24efd0902a92/hyper+volt.jpg Props https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/fcd47074-1211-43f7-9298-afb75a7c8c71/hyperice+sphere.jpg Props https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/b0bdb558-f64d-46e7-84e0-104b0c9a69b2/red+band.jpg Props https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/75aaa477-967e-4669-be57-ccb1d9b8afbd/green+band.jpg Props https://www.pellapilates.com/classes daily 0.75 2026-02-23 https://www.pellapilates.com/red-light-therapy daily 0.75 2025-10-16 https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/3bc22925-0d57-4576-ae22-6dc2d4427072/Untitled+picture.png https://www.pellapilates.com/rlt-waiver daily 0.75 2024-12-12 https://www.pellapilates.com/home-1 daily 0.75 2025-06-10 https://images.squarespace-cdn.com/content/v1/5ced8e1d5fd4c700018dd761/1562684414914-0WZD88DEBFICZML5Z9ML/Logo1.png Home https://images.squarespace-cdn.com/content/v1/5ced8e1d5fd4c700018dd761/1562684414921-UWV4DVB1BXX9ZYKQWPAE/Logo2.png Home https://images.squarespace-cdn.com/content/v1/5ced8e1d5fd4c700018dd761/1562684414918-YN0C3707759R1F69864F/Logo3.png Home https://images.squarespace-cdn.com/content/v1/5ced8e1d5fd4c700018dd761/1562684414916-8GQ9RHAGPANKNNJ99XAV/Logo4.png Home https://images.squarespace-cdn.com/content/v1/5ced8e1d5fd4c700018dd761/1561907800739-KPLG47SEYE493UI2O24B/Stocksy_txp824ffa5crXt000_Large_844920.jpg Home - Invest in your relationship with yourself We all have a tendency to put others first, but in doing so, we can sometimes neglect our relationship with ourselves. Let me be your advocate and show you a kinder, gentler way to treat the most important person in your life. https://images.squarespace-cdn.com/content/v1/5ced8e1d5fd4c700018dd761/1559080328316-G6PK6CXBE07NEM0XAHCH/Stocksy_txp824ffa5crXt000_Large_844923.jpg Home - Improve your relationship with others Be your best self, alone and with others, and cultivate deep and lasting friendships and relationships. https://www.pellapilates.com/weekly-schedule daily 0.75 2026-02-09 https://images.squarespace-cdn.com/content/v1/627059c127fa2a2db87e0701/98bdb8cb-03b3-454c-b199-7669c15fecb1/class+UPDATES+%283%29.png