Terre Pruitt's Blog

In the realm of health, wellness, fitness, and the like, or whatever inspires me.

  • I teach Nia, yoga and stretch!

    Nia: Thurs at 9 am

    Yin Yoga: Mons at 11:30 am

    Gentle Yoga: Tues at 10:30 am and Thurs at 6:00 pm

    Stretch: Thurs at 10:30 am

    Please see my website for details! I sub for the City of San Jose and the YMCA so check my website for dates and times!

    I am also available for private Nia / yoga / Personal Training!

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  • My Bloggey Past

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Archive for June 23rd, 2011

Bent Over Lateral Raise With Resistance Band

Posted by terrepruitt on June 23, 2011

For the Ten Minute Workout we are doing the bent over lateral raise on the BOSU with a resistance band.  Because we are doing a timed workout, I feel it works best to have the band already on the BOSU.  If you are doing the workout from 1 to 10 as originally written then this exercise is after the push up.  (I have actually done it from number 10 to 1 a few times.  Just depends on how I feel.)

Stand on the BOSU on the resistance band with your feet about shoulder distance apart.  Grasp each end of the resistance band in each hand with an overhand grip.  Sink down, as if you are going to sit in a chair, bend over slightly.  You end up with your butt sticking out, but keep your back straight and shoulders down.  It is a somewhat like a high crouch.  Bring the band in front of you a bit, you might have to adjust your grip on the band as in grabbing handfuls.  I like to keep the band taunt so I have resistance all the way through the exercise.  Open your arms, then bring them back in front of you.  Elbows are slightly bent throughout the move.

With the first opening of your arms squeeze your shoulder blades together (still keeping them down), then keep them together as you move your arms to the front.  Keep your shoulder blades together through all 10 repetitions.  Keeping your shoulder blades together will allow you to keep the muscles engaged.

One way to help with keeping your shoulder blades together is to practice with someone touching your back between your shoulder blades.  Or imagine you are holding a piece of paper in between your shoulder blades.   To familiarize yourself with the sensation of your shoulder blades being together it helps to practice.  That way when you are doing an exercise that gets better results with your shoulder blades together you will know when you are doing achieving that and when you are not.  This is one way to connect the mind and the body while working with resistance.  For me, I cannot just get on the BOSU and grab the band and do this correctly automatically.  I can get on the BOSU and move the band with my arms open and closing, but in order to really work it, I have to concentrate on my shoulder blades.

What do you have to add?

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Workout Check-in

Posted by terrepruitt on June 23, 2011

Well, actually this is a workout place holder.  Still keeping the faith that people will check in after doing the Ten Minute Workout.

I will.  I will be back to let you know when I am done.  Then I will post detail to the number nine exercise, the Bent Over Lateral Raise.

Have a fabulous morning.

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June 23, 2011 at 12:52 pm

It is much, much cooler in San Jose today.  I like it much better.  But I did do my ten minutes first.  And now I am going to spend a good portion of the afternoon with Nia.  I can’t decide whether to work on learning a new Nia Routine or brush up on one.  One of the cool things about Nia is that the more you do a routine the more you can play with it.  You can use flexibility, agility, mobility, strength, or stability (FAMSS) to infuse the workout and make it different every time.

I have notice that I can do that a bit with the ten minute workout too, because every time I do it I am different.  Today I really, really, really, really concentrated on taking LONG steps in the lunges and I was able to confirm why I chose this exercise for the workout to target a specific muscle.  I have also been experimenting with the way I hold the band for the triceps kick backs and bent over lateral raise.  So even though I have been doing the same exercises I have been doing them a little different to work it in different ways.  What about you?

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