Pedals & Poses

Pedals & Poses

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Ooohhhh yaaassss!
I would love to have you join me for the best spin class you'll ever take! If you love to sweat, make the most of your cardio workouts, and jam to music, this is the class for you!
Join us for Orchard Oasis Flow Sunday, July 14th. We still have spaces available for the 10 am session with Pedals & Poses.

Register here: bit.ly/orchardoasisflow
Hip Hop Yoga & Sips ~ Part TWO?! Wine not 🍷 Join us next Saturday, April 27th for another night of finding your zen with a little help of vino and poses! Special discount tickets available only online ✨‼️ Hosted by Pedals & Poses

Event/ticket info: https://www.facebook.com/events/2006354712775295/?ti=icl
Hip Hop Yoga & Sips ~ Part TWO?! Wine not 🍷 Join us next Saturday, April 27th for another night of finding your zen with a little help of vino and poses! Special discount tickets available only online ✨‼️ Hosted by Pedals & Poses

Event/ticket info: https://www.facebook.com/events/2006354712775295/?ti=icl
I teach yoga here!!! If you are around the Lone Tree area, check this great deal out!!
Featured in Yoga Iowa!

Spinning, yoga, and WERQ dance fitness instruction, blog, and inspiration! Keeping life in balance.

Operating as usual

12/25/2021

Join me for another virtual WERQ class on Sunday, 12/26 at 10 am CST!
DM for zoom details, let's continue to celebrate this weekend with some dancing to hit music! 💜
#iowacity #coralville #werq #werqforce #dancecardio #pedalsandposes

Join me for another virtual WERQ class on Sunday, 12/26 at 10 am CST!
DM for zoom details, let's continue to celebrate this weekend with some dancing to hit music! 💜
#iowacity #coralville #werq #werqforce #dancecardio #pedalsandposes

12/18/2021

Let's keep up the momentum!
Join us on zoom for a fun, 45 minute cardio WERQout. Sunday, 12/19, 10 am CST.
We just dance. Good vibes and dancing. DM for zoom details.
Common things I hear:
🤯I'm not coordinated!➡️Don't have to be
😩 I don't like cardio➡️but you like to dance right? Because this is dancing and just happens to get your heartrate up.
🤷‍♀️I don't have any gym equipment➡️well you're in luck because all you need is yourself, an internet connection, and a little bit of space to move!

So, are you convinced yet!? Join us!
This is free, but if you feel called to donate, I have venmo.🙏🙌❤

Let's keep up the momentum!
Join us on zoom for a fun, 45 minute cardio WERQout. Sunday, 12/19, 10 am CST.
We just dance. Good vibes and dancing. DM for zoom details.
Common things I hear:
🤯I'm not coordinated!➡️Don't have to be
😩 I don't like cardio➡️but you like to dance right? Because this is dancing and just happens to get your heartrate up.
🤷‍♀️I don't have any gym equipment➡️well you're in luck because all you need is yourself, an internet connection, and a little bit of space to move!

So, are you convinced yet!? Join us!
This is free, but if you feel called to donate, I have venmo.🙏🙌❤

12/15/2021

VIRTUAL CYCLING CLASS TONIGHT
Well nothing like living in the moment and working with what you got! The impending weather forced me to cancel the in-person class but as long as technology functions, we can still get class in! Let's try this! Grab your tablet or laptop, get on your home bike, and get CYked!
6:30 pm CST
Message for zoom details.
This is a free class, but if you feel called to donate, my venmo is cara-viner
❤🙂🚴‍♂️🚴‍♀️🚴

VIRTUAL CYCLING CLASS TONIGHT
Well nothing like living in the moment and working with what you got! The impending weather forced me to cancel the in-person class but as long as technology functions, we can still get class in! Let's try this! Grab your tablet or laptop, get on your home bike, and get CYked!
6:30 pm CST
Message for zoom details.
This is a free class, but if you feel called to donate, my venmo is cara-viner
❤🙂🚴‍♂️🚴‍♀️🚴

12/15/2021

Today's 4:15 pm CYked class is cancelled due to the severe wind advisory. I gotta get my littles home safely! See you Saturday at 8:30 am for a holiday cycle mix!

Photos from Pedals & Poses's post 12/14/2021

Regular teaching schedule this week, plus a bonus class on Friday! Check it out.

Photos from Pedals & Poses's post 12/11/2021

SUNDAY, 12/12, 9 AM CST
So this Sunday virtual WERQ class might turn into a weekly thing! For all of my friends out there who can't join me in-person, this is the next best way to dance together.💃🕺 We had a great time last week and I loved seeing all of my friends dance, even in tiny squares on my screen!
If you're in, DM me your email and I will send you the zoom details.
This is a free class, but if you feel called to donate, I have venmo. 😉🙃

12/04/2021

I got another request from friends for a virtual WERQ class, so you can join in! See ya in the morning.
What is WERQ?
WERQ IS THE WILDLY ADDICTIVE CARDIO DANCE CLASS BASED ON THE HOTTEST POP AND HIP HOP MUSIC. THE WORKOUT IS NONSTOP WITH REPETITIVE ATHLETIC MOVES AND FRESH DANCE STEPS, SO YOU GET THE BEST SWEAT.

--This is free but donations will be accepted. DM for zoom details.
#iowacity #dancecardio #onlineworkout #homeworkout #werq #werqforce WERQ dance.fitness.workout

I got another request from friends for a virtual WERQ class, so you can join in! See ya in the morning.
What is WERQ?
WERQ IS THE WILDLY ADDICTIVE CARDIO DANCE CLASS BASED ON THE HOTTEST POP AND HIP HOP MUSIC. THE WORKOUT IS NONSTOP WITH REPETITIVE ATHLETIC MOVES AND FRESH DANCE STEPS, SO YOU GET THE BEST SWEAT.

--This is free but donations will be accepted. DM for zoom details.
#iowacity #dancecardio #onlineworkout #homeworkout #werq #werqforce WERQ dance.fitness.workout

11/27/2021

Ok, better late than never! Ask you and shall receive: Pop-Up Zoom WERQ with me, Saturday 11/27 at 10 am CST. WERQ is the wildly addictive cardio dance workout based on trending pop and hip hop music. Our mission is to create a judgement-free dance space built on good vibes, a great sweat, and a supportive community.
This class is free, but donations will be accepted if you care to "tip"! (More details on that at the class) :)
I've never taught WERQ on zoom, so this will be a bit of an experiment, but I'm excited!
I know many of my local friends who aren't ready for a gym setting and my out-of-town friends have been wanting to dance with me, so let's start our Saturday out right!

Message me for the zoom link and passcode.

Ok, better late than never! Ask you and shall receive: Pop-Up Zoom WERQ with me, Saturday 11/27 at 10 am CST. WERQ is the wildly addictive cardio dance workout based on trending pop and hip hop music. Our mission is to create a judgement-free dance space built on good vibes, a great sweat, and a supportive community.
This class is free, but donations will be accepted if you care to "tip"! (More details on that at the class) :)
I've never taught WERQ on zoom, so this will be a bit of an experiment, but I'm excited!
I know many of my local friends who aren't ready for a gym setting and my out-of-town friends have been wanting to dance with me, so let's start our Saturday out right!

Message me for the zoom link and passcode.

Photos from Pedals & Poses's post 11/16/2021

And the day has come....
This picture is of a girl who worked very hard to come back to her pre-pregnancy weight. A girl who is a fitness professional, a girl who worked through a pregnancy during a global pandemic, a girl who navigated through post-partum anxiety, a girl who didn't recognize her body and many times her mind for months...a girl who decided that getting a little help from her friends was all that it took.
22 pounds down. And maybe a few more to go.
And no, it is not just about a number on a scale, but at least that is a piece of data to show what is working on the physical level!
Truly, it was about feeling like myself again. Pregnancy 1 bounceback seemed so breezy and just happened on its own. Pregnancy 2? Not a chance in hell.
How did I do it? Well to start, I got focused and signed up with Nuere and received coaching from Ashley Martin Smith who has been cheering me along every step of the way.
Was the information some new, never before thought of diet? No. Not at all. But it was a science-backed, reality considering, clear and balanced program that I could handle. I ditched my bad habits that developed over the pandemic and morning sickness, and built brand new habits and rediscovered healthy former habits. And not to mention the accountability. My coach looked at my daily report every day and commented every day. It helps to know someone is in your corner.
I walk 10k+ steps EVERY. DAMN. DAY. Ask anyone that has been around me before bedtime. I pace around the house until I reach 10k. I replaced 1 meal a day (well almost everyday) with a salad.
I add greens to anything I can.
I cut back on sugary alcohol. I love good wine, cocktails, beer, but I don't need to make that my auto go to when I want a drink. So I tried all kinds of hard seltzer and found ones that I actually like.
I eat way more protein. Honestly, this has been the hardest change to my diet. I don't crave meat often. So lots of eggs, protein powder in smoothies, and protein bars for a snack is how I stay fuller longer.
I work out at least 5 days a week. I love to work out and I know the privilege I have to work in fitness. Working out is my job some days. But contrary to popular belief, just because someone works out all the time, doesn't mean they can eat whatever they want. Trust me. You cannot eat junk all day just because you exercise. Been there! Doesn't work! 🤪
I got support from so many, including my hubby, family, coworkers, and friends. Thank you to everyone that complimented me on my progress, congratulated me on my wins, and understood when I passed on certain things. Social settings can be VERY hard for someone on a food program and surrounding yourself with people who understand is a must.
It has been hard, but totally worth it. I feel so much better and I am healthier and excited to see if I can get to that final goal beyond prepregnancy weight! I have done this 100% for myself and actually followed through. If you have questions about my progress or wanna talk shop, I'm here!!! ❤❤❤

Side Note: I never planned on doing the before/after picture thing, but dang, you can really see the difference! I'm proud of myself and as someone in fitness, it's time we see some healthy and realistic progress, even if that starts with me.

Photos from Pedals & Poses's post 11/13/2021

Is this real life!?
Early 2020, I started to get that craving for a new yoga certification...that rusty, stagnant feeling...wanting to know more, share more...perhaps the big 300 hour, but outside of the pandemic, life with a new baby and with a very limited selection of extended yoga education programs beyond a 200 hour cert in our state, it didn't seem like it was going to happen anytime soon. With 2 kids, an immersion program or monthly trips for weekend modules just isn't realistic, nor can I be away from my babies that much! Then about a month ago, I came across an opportunity to study with @christinasell108 online for a 300 hour cert along with another 300 hour online program with a different teacher...but Christina just so happened to be visiting our studio just a couple of weeks later. My mentor and boss, @maureen.mondanaro told me, "Wait....take the workshop with Christina. I think you are going to get a clear sign after experiencing a weekend with her."
She was right. It became clear, I want to teach like that! She is right for me!
And the universe made the pieces fit together and I am enrolled; we start in December. I'm so excited to take what I learn and share it with the @hothouse_yoga community and better myself as a teacher, a practitioner, and a human. Ready to hit the books. Here's to deepening the flow. 🧘‍♀️❤

10/05/2021

Can't wait to WERQ again!!! But this time it is amped up with some added heat and adapted to stay on a yoga mat. Check out the post for more details. :)

New Class Alert! Starts this week. :)
matWERQ:
Join Cara for this new to Hothouse WERQout!
Adapted especially for staying on a yoga mat, this intense and fun cardio and core WERQout will get you sweating and raise your heartrate to the max! Spend 35 minutes on your feet with continuous dancing and then take it down to the mat for a blast of core sculpting.

No weights--just you, friends, good music, and fun.

WERQ© is the wildly addictive cardio dance workout based on trending pop and hip hop music. Our mission is to create a judgement-free dance space built on good vibes, a great sweat, and a supportive community.

What you need:
yoga mat
yoga towel
water bottle

Sign up: hothouseyoga.com/schedule

10/02/2021

LET'S WERQ.
I am so excited to add WERQ back to my teaching schedule and to officially introduce it to the Hothouse Yoga community.
⭐matWERQ Description
Join Cara for this new to Hothouse WERQout!
Adapted especially for staying on a yoga mat, this intense and fun cardio and core WERQout will get you sweating and raise your heartrate to the max! Spend 35 minutes on your feet with continuous dancing and then take it down to the mat for a blast of core sculpting.
No weights--just you, friends, good music, and fun.
WERQ© is the wildly addictive cardio dance workout based on trending pop and hip hop music. Our mission is to create a judgement-free dance space built on good vibes, a great sweat, and a supportive community.
What you need:
yoga mat
yoga towel
water bottle

SEE YOU THURSDAY!!!

LET'S WERQ.
I am so excited to add WERQ back to my teaching schedule and to officially introduce it to the Hothouse Yoga community.
⭐matWERQ Description
Join Cara for this new to Hothouse WERQout!
Adapted especially for staying on a yoga mat, this intense and fun cardio and core WERQout will get you sweating and raise your heartrate to the max! Spend 35 minutes on your feet with continuous dancing and then take it down to the mat for a blast of core sculpting.
No weights--just you, friends, good music, and fun.
WERQ© is the wildly addictive cardio dance workout based on trending pop and hip hop music. Our mission is to create a judgement-free dance space built on good vibes, a great sweat, and a supportive community.
What you need:
yoga mat
yoga towel
water bottle

SEE YOU THURSDAY!!!

10/01/2021

So glad I am over RSV, I am ready to pedal it out with you! The football game is Friday night, so join me Saturday morning for CYked!
8:30 am
CRWC activity room 3 (3rd floor)
Room to spread out
$10 walk-in, must have photo id for entry

So glad I am over RSV, I am ready to pedal it out with you! The football game is Friday night, so join me Saturday morning for CYked!
8:30 am
CRWC activity room 3 (3rd floor)
Room to spread out
$10 walk-in, must have photo id for entry

Photos from Pedals & Poses's post 09/16/2021

It has been fantastic being back on the teaching wagon again!
I would love to see some of my regular peeps! Be sure to follow my Instagram, pedalsandposes, for more frequent updates on classes and events.
Catch me this weekend:

Thursday, 9/16, 1:30 pm-Community Yoga ($1] drop-in) at Hothouse Yoga downtown.

Saturday, 9/18, 8:30 am-CYked! at the CRWC on campus, activity room 3.

(PS- as both or these classes are new to the schedule, the attendance is smaller, so room to spread out!)

08/21/2021

Hey hey everyone!! Guess what........CYked! is returning to the CRWC!!! Join me in AR3 on Wednesdays at 4:15 pm for a 45 minute class and Saturdays at 8:30 am for an hour class!!! I am so excited, it has been too long and I cannot wait for our sweaty, music jamming sessions on the bike! See you soon!!!!!

06/22/2021

Donation based yoga class happening on Saturday, 6/26 at 9 am, @hothouse_yoga Coralville.
Sign up opens on Thursday, it is free to register; please bring cash to donate to the National Scoliosis Foundation!

06/07/2021

If you know...then you know!
😆
(Psst it is my signature spin class routine map that I make for every playlist)
🚲💪
Did my original, very 1st spin class from over 6 years ago in my home gym today and it was 🔥🔥🔥🔥🔥. Cannot WAIT to get back in a class setting and share CYked! once again.
🧜‍♀️
What's CYked! ? Oh you know, just my trademarked spin class featuring amazing playlists, a lot of pedaling to the beat, a lot of sweat, and the most fun you will ever have at a spin class.
🎵🎶
Stay tuned!!
#CYked! #iowacity #spinclass #spininstructor #cycling #groupfitness #uiowa #acegroupfitness

If you know...then you know!
😆
(Psst it is my signature spin class routine map that I make for every playlist)
🚲💪
Did my original, very 1st spin class from over 6 years ago in my home gym today and it was 🔥🔥🔥🔥🔥. Cannot WAIT to get back in a class setting and share CYked! once again.
🧜‍♀️
What's CYked! ? Oh you know, just my trademarked spin class featuring amazing playlists, a lot of pedaling to the beat, a lot of sweat, and the most fun you will ever have at a spin class.
🎵🎶
Stay tuned!!
#CYked! #iowacity #spinclass #spininstructor #cycling #groupfitness #uiowa #acegroupfitness

06/03/2021

I'm subbing on Saturday at Hothouse Yoga in Iowa City! So excited to be in the studio! Sign up is open. :)

I'm subbing on Saturday at Hothouse Yoga in Iowa City! So excited to be in the studio! Sign up is open. :)

Vote for Maureen Mondanaro 04/15/2021

Vote for Maureen Mondanaro

Hi everyone! Thought I would stop by here, check in. Don't worry, I haven't disappeared from the planet, just been MIA due to maternity leave and of course COVID. I do intend to get back to teaching this fall, but I can't guarantee what the schedule is going to be like. So stay tuned for that! Question--how many of you have a home bike? Would it be worthwhile for me to record some of my routine sets?? Also, I'm working on building up my WERQ routines again, so be on the look out for some zoom classes, maybe outdoor classes...???

In other news, can I ask you to vote for my boss and teacher from Hothouse Yoga to be Yoga Warrior? She has to be in 1st place by tonight at 9 pm. Takes literally 20 seconds. ❤🙏https://iamyogawarrior.com/2021/maureen-mondanaro

Vote for Maureen Mondanaro Who will be featured inside Yoga Journal magazine and take home $10,000?

09/07/2020

Recorded a little WERQ tag video for my fellow WERQforce and decided to share here! Full disclosure, I worked forever in my editing software to align the song to the video and it works in the software, but there seems to always be a delay when viewing on Facebook. But alas, have to throw my hands up and say, whatever, just get up and move!! 7 1/2 weeks to go!

what is pedals and poses?--now and down the road.

pedals & poses is the result of my love of sharing my journey through fitness, from my first spin class 16 years ago to future dreams of running my own cycling and yoga studio with a clear image and style. i started by simply making pedals & poses as my instagram handle and as i grew in my love of practicing and teaching, so did the dream cloud of pedals & poses. whether guiding others or being guided, i strive to continue to learn, strengthen, and release physically, mentally, and emotionally. spinning and yoga have given me the balance i was constantly searching for in fitness. i love the rush you get from an intense spin class or hot vinyasa class, but i equally crave restoration and lengthening from a slow burn yoga. when i have this balance in my life, i feel better, i sleep better, i am better.

join the pedals & poses journey with me! look around, read a blog post, come to a class in iowa city!

keep life in balance.

Videos (show all)

Another update!
Announcement about online classes! 🤩
No Wrist Pressure, 40 Minute Yoga Practice
Got another quick tutorial video made! Eka Pada Koundinyasana 2, aka pose of the sage, hurdler pose, floating scissors.....
Quick Tips for Mastering Chaturanga
Barre Sox are in!!
25 Minute Yoga for Cyclists (Post-Ride)
Preview of my next recorded class: Yoga After a Cycling Workout! Get some juicy leg stretches and wind down after a long...
50 Minute Core Vinyasa Yoga
20 Minute Gentle Yoga Daily Warm-Up

Address

Iowa City, IA
52245
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